Low-FODMAP recipes for lunch and dinner

These main meals work for lunch or dinner: rice stir-fries, bowls, salads, roast veg and dishes with salmon, chicken or tempeh. All are sorted by our low-FODMAP rule, so there’s no onion, garlic or wheat. What you tolerate is individual.

Lunch and dinner are often the hardest part of low-FODMAP cooking: onion and garlic are in almost every sauce, wheat in pasta and bread. The recipes here use the green part of spring onions, ginger, herbs and lemon instead. They’re built on rice, quinoa, potatoes and veg like carrots, peppers, pak choi or courgette, with salmon, chicken, turkey, beef or tempeh. The rule is based on Monash University data – if you’re unsure, check the ingredient list anyway. It doesn’t replace advice from a dietitian. If you have a medical condition, talk to your GP or a dietitian.

Low-FODMAP main meals

Bread-free courgette and carrot fritters – 210 kcal
Vegetarian roasted vegetables with feta – 310 kcal
Keto tuna omelette – 480 kcal
High-protein miso-glazed wild salmon with Asian cucumber salad – 390 kcal
Beef meatballs with kimchi dip – 380 kcal
Vegetarian halloumi quinoa bowl – 550 kcal
Vegan sweet potato glass noodles with sesame tofu – 550 kcal
High-protein beef steak salad – 420 kcal
Tomato and mozzarella skewers – 350 kcal
Low-carb duck salad with oranges, lamb's lettuce and walnuts – 575 kcal
Chicken schnitzel with a polenta crust – 480 kcal
Low-carb pepper pizza halves – 250 kcal
Fresh mozzarella and tomato salad with basil – 340 kcal
Vegan tempeh steak with celeriac fries – 480 kcal
Pepper rings with fried egg and turkey breast – 357 kcal
Low-FODMAP chicken and rice stir-fry with carrots and pak choi – 450 kcal
Mediterranean chicken and quinoa bake – 420 kcal
Vegan sweetheart cabbage stir-fry with tofu – 320 kcal
Oven-baked salmon fillet on a colourful veg bed – 350 kcal
Keto crustless cheeseburger bake – 450 kcal
Vegetarian squash and cottage cheese bowl – 350 kcal
Low-carb cod and tomato bake – 340 kcal
Mediterranean baked fish on roasted vegetables – 330 kcal
Vegan oat and carrot soup with fennel seeds – 190 kcal

Frequently asked questions

What can I eat for a low-FODMAP dinner?

Freshly cooked dishes with rice, potatoes, quinoa or millet work well, with veg like carrots, peppers, pak choi, spinach or courgette and protein from salmon, chicken, eggs or tempeh. Season with herbs, ginger and the green part of spring onions.

What can I use instead of onion and garlic?

The green part of spring onions, chives, fresh herbs and ginger. Garlic-infused olive oil adds flavour without the FODMAPs, because they don’t pass from the garlic into the oil – the cloves themselves stay out of the pan.

Are there quick low-FODMAP meals?

Yes, many recipes here are ready in 30 minutes or less, prep and cooking time together. You’ll find all quick low-FODMAP recipes on their own page.

How do you decide a recipe is low-FODMAP?

With fixed rules: ingredients with lots of FODMAPs, like onion, garlic or wheat, mean a recipe doesn’t count as low-FODMAP, and for some ingredients the amount per serving matters. The rules are based on Monash University data – they’re not a certification.

Related ideas

Plan and calculate

Low-FODMAP meal plan