30+ Tasty Vegan Low FODMAP Recipes

by Alena

Having digestive problems? These easy vegan low FODMAP recipes are designed to reduce IBS symptoms without compromising on taste! Find delicious mains, breakfast and dessert ideas.

If you’ve been dealing with excessive bloating and consulted a Dietitian, you might have been advised to follow a low FODMAP diet. Does that mean you cannot stick to eating only plant-based foods?

Not at all! Even though some vegetables and fruits are off the table, you can still follow a plant-based diet while enjoying tasty vegan low FODMAP recipes!

From veggie bowls to overnight oats, creamy pasta dishes, burgers, chocolatey brownies or low FODMAP hummus wraps, this recipe collection can take the pain out of your dietary protocol!

What is Low FODMAP?

As explained by Monash University, the term FODMAP refers to a group of sugars that are not completely digested or absorbed in our intestines. When they pass through our intestines, they are fermented by gut bacteria — producing gas and attracting water.

In people with IBS and sensitive guts, this stretching of the intestinal wall can result in sensations of pain and discomfort.

FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides And Polyols. These short-chain carbohydrates are found in a wide range of foods and most people eat them every day without issue.

Through careful laboratory analysis, experts were able to measure the FODMAP content of individual foods and Registered Dietitians can use this data to put you on a vegan low FODMAP diet for 2-6 weeks, followed by a reintroduction phase.

Because we’ve witnessed too many people abandoning their plant-based diet due to digestive issues or restrictive protocols like a low FODMAP diet, we wanted to exemplify that it’s possible to stick to vegan low FODMAP foods while healing your body.

Vegan Low FODMAP Breakfast Recipes

Vegan Low FODMAP Mains & Sides

Vegan Low FODMAP Snacks & Treats

More Vegan Recipe Ideas

Did you enjoy these vegan low FODMAP recipes and found something you want to try? Let us know in the comments below and Pin this article here or share it on social media!

collage of four vegan low fodmap recipes from brownies and breakfast bars to pasta and meatballs

Easy Vegan Low FODMAP Dinner Bowl

Yield: 2 servings
Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes

In need of some easy and tasty vegan low FODMAP recipes? Using an official list of low FODMAP foods, you can create delicious vegan bowls that never get boring. Here’s our go-to lunch or dinner recipe for you!

Ingredients

  • ½ cup quinoa, dry (85 g)
  • 2 oz chickpeas, canned & drained (56 g)
  • 2 oz mixed greens, chopped (56 g)
  • 1 carrot, spiralized
  • ½ orange, peeled & sliced
  • ½ avocado, sliced
  • 1 oz walnuts, crushed & lightly toasted (30 g)
  • Fresh parsley, chopped

Dressing

  • 3 tbsp lemon juice
  • 3 tbsp olive oil
  • ½ tsp oregano, dried
  • Salt
  • Pepper

Optional add-ins

  • Baked firm tofu
  • Vegan cheese shreds
  • Cucumber
  • Gluten-free croutons
  • Sweet corn

Instructions

  1. Cook the quinoa in a medium-sized pot following the instructions on the package. Once it has absorbed all of the water, fluff with a fork and set aside.
  2. Meanwhile, prepare the rest of the ingredients for your vegan bowl. Wash and chop all components and spiralize or slice your carrots.
  3. Whisk together the ingredients for the dressing, then assemble your bowls and add the dressing along with any other toppings you like!
  4. Any leftovers can be stored separately in the fridge for 3-4 days.

Notes

  • Ingredients like chickpeas and avocado have been calculated and used in low FODMAP-approved quantities. 
  • If you know you react to any of the ingredients listed, be sure to swap it for something similar or omit it entirely.
  • Suggested swaps include buckwheat, millet or brown rice instead of quinoa, kale instead of mixed greens, pumpkin or sunflower seeds instead of walnuts and cilantro or basil instead of parsley.
  • Nutritional values have automatically been calculated without any optional add-ins.
  • Find more easy and delicious vegan low FODMAP recipes in the article above!
Nutrition Information:
Yield: 2 Serving Size: ½ recipe
Amount Per Serving: Calories: 476Total Fat: 39gSaturated Fat: 5gTrans Fat: 0gUnsaturated Fat: 32gCholesterol: 0mgSodium: 330mgCarbohydrates: 29gFiber: 10gSugar: 4gProtein: 9g

Nutrition information is a rough estimate calculated automatically, their accuracy is not guaranteed. Just focus on whole plant-based foods and eat until satiety!

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Alena sitting in a cafe with a bowl of fresh plant-based food and a glass of coffee in front of her

About Alena Handwritten FontAlena Schowalter is a Certified Vegan Nutritionist who has been a vegetarian since childhood and vegan since 2012. Together with her husband, she founded nutriciously in 2015 and has been guiding thousands of people through different transition stages towards a healthy plant-based diet. She’s received training in the fields of nutrition, music therapy and social work. Alena enjoys discussions around vegan ethics, walks through nature and creating new recipes.

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