Vegan low-FODMAP recipes

Protein comes from firm tofu, tempeh, peanuts, quinoa, hemp seeds and pumpkin seeds. Our low-FODMAP rule leaves out pulses, silken tofu, onion, garlic, wheat and honey, and oats count up to 50 g per serving. What you tolerate is individual.

Vegan low-FODMAP recipes

• Vegan turmeric and ginger juice with orange – 95 kcal
• Vegan raspberry chia pudding with coconut yoghurt – 250 kcal
• Vegan blueberry chia pudding – 210 kcal
• Vegan vanilla chia pudding – 180 kcal
• Crunchy quinoa granola with cinnamon and pecans – 320 kcal
• Vegan chia and peanut pudding – 250 kcal
• Vegan high-fibre linseed crispbread – 180 kcal
• Vegan sweet potato glass noodles with sesame tofu – 550 kcal
• Vegan millet and hazelnut squares – 480 kcal
• Vegan pineapple and turmeric juice with yellow pepper – 110 kcal
• Baked oats with a chocolate centre – 350 kcal
• Chocolate oat squares – 233 kcal
• Keto peanut butter cups – 150 kcal
• Peanut butter chocolate oat smoothie – 450 kcal
• No-bake pistachio chocolate – 255 kcal
• Vegan tempeh steak with celeriac fries – 480 kcal
• Vegan ginger and turmeric shot with lemon – 35 kcal
• Vegan berry and coconut ice lollies – 90 kcal
• Vegan sweetheart cabbage stir-fry with tofu – 320 kcal
• Vegan pineapple and turmeric smoothie – 110 kcal
• Low-carb raspberry and coconut bars – 230 kcal
• Zingy vegan pineapple, ginger and mint juice – 120 kcal
• Low-carb grapefruit and ginger juice – 50 kcal
• Chocolate peanut butter cups – 250 kcal

Frequently asked questions

How do I get enough protein on a vegan low-FODMAP diet?

With firm tofu, tempeh, quinoa, peanuts, hemp seeds and pumpkin seeds. According to Monash University data, small amounts of tinned lentils or chickpeas, rinsed well, are often tolerated too – but our rule still leaves pulses out completely.

Which plant milk is low in FODMAPs?

According to Monash data, almond and rice drinks, and soya drinks made from soy protein rather than whole soya beans. Oat drink is only low in FODMAPs in smaller amounts.

How are the recipes rated?

By fixed rules based on Monash data: ingredients with lots of FODMAPs exclude a recipe, and for some the amount per serving counts. It isn't a certification, and it doesn't replace support from a dietitian.

Related ideas

• Low-FODMAP vegetarian recipes for every day
• Low-FODMAP snacks for in between
• Recipes for IBS: low-FODMAP and not too fatty
• Low-FODMAP breakfast: pancakes, porridge and eggs
• Low-FODMAP recipes for lunch and dinner
• Vegan meal prep recipes: plant-based cooking for the week

Plan and calculate

• Low-FODMAP meal plan