Quick low-FODMAP recipes in 30 minutes

All recipes here are sorted by our low-FODMAP rule and ready in 30 minutes or less – prep and cooking time together. Instead of onion and garlic, they use herbs, ginger and the green part of spring onions. What you tolerate is individual.

If you eat low-FODMAP, ready-made food is rarely an option: shop-bought sauces, stock cubes and spice mixes often contain onion or garlic powder. That makes quick recipes all the more useful. These are ready in 30 minutes or less, counting prep plus cooking time. For lunch and dinner there are bowls with salmon or chicken, rice stir-fries and salads; for breakfast, pancakes and smoothies; plus quick desserts. The rule is based on Monash University data and doesn’t replace advice from a dietitian.

Low-FODMAP recipes in 30 minutes or less

Vegan turmeric and ginger juice with orange – 95 kcal
Bread-free courgette and carrot fritters – 210 kcal
Vegetarian cottage cheese and spinach omelette – 340 kcal
Vegan raspberry chia pudding with coconut yoghurt – 250 kcal
Vegan blueberry chia pudding – 210 kcal
Keto parmesan crisps with herbs – 300 kcal
Vegan vanilla chia pudding – 180 kcal
Keto easy cheese omelette roll – 420 kcal
Crunchy quinoa granola with cinnamon and pecans – 320 kcal
Keto tuna omelette – 480 kcal
Vegan chia and peanut pudding – 250 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
Herb omelette with feta and spinach – 310 kcal
High-protein cottage cheese pancakes for breakfast – 340 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
High-protein beef steak salad – 420 kcal
Hearty protein scrambled eggs with spinach and salmon – 440 kcal
Tomato and mozzarella skewers – 350 kcal
Low-carb duck salad with oranges, lamb's lettuce and walnuts – 575 kcal

Frequently asked questions

What can I cook quickly on a low-FODMAP diet?

For example a rice stir-fry with chicken and pak choi, a salmon bowl with quinoa and cucumber, a spinach omelette or blueberry pancakes. Instead of onion and garlic, season with herbs, ginger or garlic-infused olive oil.

How is the time counted?

Prep plus cooking or baking time, as shown on the recipe. Together, every recipe on this page takes 30 minutes or less.

Which staples help with quick low-FODMAP cooking?

Rice, rice noodles, quinoa, oats, potatoes, eggs, garlic-infused olive oil, ginger, lactose-free yoghurt and frozen veg like carrots or spinach. With stock and spice mixes, check the ingredient list for onion and garlic powder.

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