[Last updated 10th April, 2020]
Following an elimination diet is hard.
But doing so as a vegetarian or vegan is even harder.
The good news is that you can definitely follow the low FODMAP diet if you don’t eat animal products.
Here’s a round-up of 30 low FODMAP vegetarian and vegan recipes to help you plan your low FODMAP meals.
(Note that not all recipes are vegan.)
Breakfast recipes
Mini banana pancakes
Not as light and fluffy as regular pancakes but more like mini slices of banana bread in pancake form.
Pumpkin pancakes
A fluffy and filling low FODMAP brunch that goes well teamed with low FODMAP fruit.
Dark chocolate granola
Chocolate for breakfast? Yes please! This gluten free, dairy free breakfast option will be a hit amongst the chocolate lovers.
Banana pecan French toast
A great alternative to your usual mid-week breakfast.
Pumpkin spiced French toast muffins
These are easy to make and freeze well.
Caramelised banana with porridge
The caramelised bananas bring sweetness a lovely sweetness and cinnamon and vanilla give this breakfast a homely feel.
Lunch recipes
Tasty taco tempeh salad
A quick and easy salad with tempeh and spices for extra excitement.
Smokey tempeh bacon
A vegetarian alternative to pork-bacon that is great in salads, on a sandwich or wrap.
Curry quinoa fritters with low FODMAP aioli
You’ll love this recipe if you love the taste of curry, herbs, carrot and quinoa.
Potato and egg salad
A simple salad that is suitable for a lunch meal or as a side dish.
Winter roasted vegetable salad
A warm salad perfect to keep your veggie intake high during the cooler months.
Lentil, squash and sweet potato stew
A comforting and easy way to include more vegetables.
Pizza flavoured frittata
Enjoy the flavours of Italy – tomato, mozzarella, basil and oregano in this pizza flavored frittata that also freezes well.
Dinner recipes
Smokey sesame grilled tempeh
Soba noodle bowl with tofu and cilantro
Stuffed acorn squash
Vegan shepherd’s pie
Perfect comfort food for vegans.
Vegan nourishing bowl
A bowl of incredible flavors and textures – spicy, sweet and crunchy. Definitely a dish to try.
Pumpkin, capsicum, sweet potato and spinach pizza
Takes more time and effort but well worth it in the end.
Teriyaki plant protein power bowl
A delicious way to include more plant foods in your diet, inspired by Japanese flavors.
Snack recipes
Low FODMAP felafel
Tasty, soft and crunchy golden medallions of yum!
Grilled pineapple with yoghurt and rice cakes
A snack to curb your sweet tooth.
Coconut macaroons
Easy coconut-ty treats to make.
Curried carrot and chickpea frittatas
These mini frittatas make a delicious, gut nourishing snack that freeze well too.
Salted caramel pumpkin seeds
These are highly addictive and make a great low FODMAP treat.
Dessert recipes
Roast rhubarb with custard and ginger crumbs
A recipe that’s easy enough to whip up on a week night but delicious enough to serve at special occasions.
Lemon coconut cupcakes
These are so good, it’s hard to stick to one cupcake!
Sunshine popsicles
Super refreshing, perfect for the hot weather.
Coconut creamed rice with stewed rhubarb and strawberries
A warm, sweet dessert to enjoy. You can also play around with using other low FODMAP fruit too.
Dark Chocolate and raspberry muffins
Quick and easy muffins to make that combine the tang from raspberries with the richness of chocolate.
For a full recipe book, I recommend Jo Stepaniak’s Low FODMAP and Vegan: What To Eat When You Can’t Eat Anything
Vegetarian or Vegan Low FODMAP Diet FAQ
This section looks at some commonly asked questions.
Just note that portion size influences the FODMAP load of a food. So while some foods are considered low FODMAP, large portions of that food may actually be high FODMAP.
Please see the FODMAP Friendly app or Monash University FODMAPs app for exact portion sizes.
What protein sources are low FODMAP?
Many staple vegetarian and vegan protein options are high FODMAP.
This includes large amounts of legumes, some nuts and soy products.
Low FODMAP vegetarian and vegan protein options include:
- Firm tofu
- Tempeh
- Quorn mince, no onion
- Eggs
- Some nuts and seeds
- Canned and rinsed chickpeas/garbanzo beans and butter beans (small quantities)
- Canned and rinsed lentils (small quantities)
- Quinoa
- Soy protein milk
- Lactose free cow’s milk
- Lactose free yogurt
- Greek yogurt
- Hard yellow cheese e.g. cheddar, Colby, Swiss
- Cottage cheese
- Soy cheese
What protein powders are low FODMAP?
Rice and pea protein are vegan protein powders that are low FODMAP.
Just also check that the protein powder doesn’t contain any other high FODMAP ingredients.
For more details on picking a low FODMAP protein powder see this article.
Which milk drinks are low FODMAP?
There are many low FODMAP options when it comes to milk.
Nutrition wise, lactose free cow’s milk is best.
However, if you can’t tolerate cow’s milk or choose not to drink cow’s milk, soy protein milk is the next best option for nutrition.
There are other suitable dairy free milk options, but be sure to check the label to see whether they have had calcium added to them.
The low FODMAP milk options include:
- Lactose free cow’s milk
- Soy protein milk
- Almond milk
- Oat milk
- Rice milk
- Coconut milk
- Hemp milk
- Macadamia milk
Which yogurts are low FODMAP?
There are dairy and non-dairy/vegan options when it comes to low FODMAP yogurt.
These options include:
- Lactose free yogurt
- Greek yogurt
- Goat’s milk yogurt
- Coconut yogurt
