“19 Simple and Healthy Low FODMAP Dinner Ideas & Recipes” was written by dietetic intern and functional nutritionist Krista Wale, B.S. and reviewed, edited & updated by Jenna Volpe, RDN, LD, CLT.
The battle of choosing what’s for dinner every night can be overwhelming to say the least, especially if you are trying to navigate a low FODMAP diet!
Some low FODMAP dinner recipes call for a lot of time and ingredients, which can really make you want to toss in the towel on your gut healing journey.
But we’re here to remind you that dinner doesn’t always need to involve a tedious and complex recipe.
It can actually be relatively easy (and less time consuming) to throw together a healthy low FODMAP dinner meal with ingredients you already have on-hand in your fridge and pantry!
In this article, we’re breaking it down and showing you how to put together a simple, healthy and balanced low FODMAP dinner meal so you can save your gut and your sanity.
Disclaimer: This round-up is meant to provide education and inspiration for folks navigating irritable bowel syndrome (IBS) and/or small intestinal bacterial overgrowth (SIBO) while following a low FODMAP elimination diet. This article should not replace medical/nutrition advice from qualified healthcare professionals. A low FODMAP diet is also not meant to be long-term, and it is not enough as a stand-alone intervention to resolve IBS/SIBO or other digestive issues. Make sure you’re working with qualified healthcare professionals so you can receive custom guidance tailored to your individual needs!
Affiliate disclosure: This post contains affiliate links*. As an Amazon Associate, Whole-istic Living may make a commission on qualifying purchases at no extra cost to you!
Table of Contents
Anatomy of a balanced low FODMAP dinner
Going “low FODMAP” is not enough if you want to be and feel healthy and energized.
Balancing your meals is fundamental! This will give your body the nutrients it needs so you can feel great and function optimally.
In order to balance your meals, on your plate you want to have a source of:
- Carbohydrates
- Veggies
- Protein
- Healthy fat
The only difference when balancing your meals on a low FODMAP diet is that you need to make sure to choose low FODMAP sources for each category.
Low FODMAP carbohydrate ideas
Include 1/2 cup to 1 cup cooked of any of the following complex carbs with your dinner, for energy and fuel:
- 100% buckwheat soba noodles*
- Butternut squash
- Corn on the cob (1/2 cob)
- Corn pasta (gluten free)
- Corn tortillas*
- Corn tortilla chips
- Low FODMAP bread
- Polenta
- Potatoes (baked, roasted, mashed)
- Quinoa
- Rice (white, brown, wild)
- Brown rice noodles*
- Brown rice pasta*
- Trader Joe’s brown rice + quinoa spiral pasta
- Spaghetti squash
- Sweet potato
(Get a more comprehensive list of low FODMAP pasta brands, products, and recipes here!)
Low FODMAP protein ideas
Opt for 3 to 5 ounces of a cooked low FODMAP protein of your choice with your dinner, so you’ll have more sustenance.
Feel free to refer to this list of protein ideas as a guide, noting these are plain – no marinades, sauces or gravies unless they are made with low FODMAP ingredients!
- Grass-fed beef (ground or steak)
- Canned fish (tuna, salmon)
- Chicken (rotisserie, baked, grilled, ground, broiled, or in a soup)
- Eggs (1 egg = 1 ounce of protein)
- Hard cheese (cheddar, Swiss, havarti, provolone, pepper Jack)
- Fish (cod, trout, halibut, haddock, tuna, salmon, bass, etc.)
- Baked, broiled, or grilled
- Ground meats (beef, chicken, pork, turkey)
- Lamb
- Lobster
- Pork
- Sardines
- Shrimp
- Tempeh
- Tofu (firm)
- Turkey (roasted or ground)
Low FODMAP vegetables
The following low FODMAP veggies can be enjoyed in “normal” servings of ~1/2 cup cooked or 1 cup fresh:
- Arugula
- Bamboo shoots
- Bell peppers
- 1/4 cup cooked Broccoli
- Bok choy
- Carrots
- Collard greens
- 1/2 cup cooked red cabbage
- Eggplant
- Green beans
- Kale
- Lettuce
- Parsley
- Parsnips
- Potatoes
- Radicchio
- Scallions (green parts only)
- Spinach, baby
- Squash – butternut, winter, & summer squash
- Sweet potato
- Swiss chard
- Tomato
- Turnip
- Water chestnuts
- Zucchini
Low FODMAP fats
Adding an element of fat to your dinner will help you feel fuller longer, since fats help to buffer the rate at which carbohydrates (such as grains and starches) break down and turn into sugar in your blood.
Since fats are higher in calories per gram compared to the other food groups, you need less by volume to get enough.
For example, we recommend adding just a few teaspoons of butter/oil, a tablespoon of salad dressing, a slice of avocado, and/or a handful of nuts to your dinner.
Feel free to choose from the following list as a guide.
Nuts, nut butters, seeds, and peanuts/peanut butter
- Almonds (limit 10)
- Almond butter (1 TBSP)
- Brazil nuts
- Chestnuts
- Chia seeds
- Flax seeds (ground)
- Hazelnuts (limit 10)
- Hazelnut butter (1 TBSP)
- Macadamia nuts
- Peanuts
- Peanut butter (natural)
- Pepitas (pumpkin seeds)
- Pine nuts
- Pumpkin seeds
- Sesame seeds
- Sunflower seeds (up to 3 TBSP)
- Tahini (1 TBSP)
- Walnuts
- Walnut butter
(While nuts are more common to include at breakfast and snacks, we included them here in case you’d like to sprinkle some in a salad. Get more details on serving sizes and guidelines for low FODMAP nuts and nut butters here!)
Dairy
- Butter
- Ghee (clarified butter)
- Cheese
- Brie
- Cheddar
- Colby
- Havarti
- Manchego
- Monterey jack
- Mozzarella
- Parmesan
- Swiss
- Lactose-free cream cheese*
- Cottage cheese
Butter, ghee, hard cheeses, and low-lactose soft cheeses are all considered low FODMAP; however, if you have a dairy sensitivity (versus a lactose intolerance), you may need to look for dairy-free alternatives.
(Learn how to tell the difference between a lactose intolerance versus a dairy sensitivity here!)
Oils & condiments
All oils (even avocado oil) are low FODMAP, since they don’t contain carbohydrates.
Below are a few of our favorite low FODMAP friendly oils and condiments worth checking out:
- FODY garlic-infused olive oil*
- Chosen Foods mayo*
- Mustard*
- Salad dressing
- FODY Salsa*
- Avocado (1/8 or 30 grams)
Now that you have an idea of what foods in each category are low FODMAP, you can combine them into simple, healthy dinner meals by choosing one from each category to fill your plate!
Simple low FODMAP dinner ideas (round-up)
We’ve done some “heavy lifting” for you, so you don’t have to reinvent the wheel. Below are some simple, easy-to-make low FODMAP dinner ideas to give you some inspiration and momentum on your journey. (Please take what you need and leave the rest!)
- Baked chicken/fish with a side of rice and 3-ingredient low FODMAP maple glazed carrots (or cooked veggies of your choice)
- Tacos made with ground beef/ground turkey, organic corn tortillas*, and sauteed peppers, topped with lettuce, low FODMAP salsa* and 1/8 avocado
- Strawberry spinach salad with spinach, strawberries, cucumbers, goat cheese, pecans, homemade maple vinaigrette, and sliced chicken breast
- Stuffed baked potato with ground turkey, cheddar cheese, plain Greek yogurt (an alternative to sour cream), and a dollop of low FODMAP salsa*; garnished with fresh chives
- Shrimp or chicken fajitas with shrimp/chicken, sliced sauteed bell peppers, and fresh-grated cheddar cheese, rolled into organic corn tortillas*; top with lettuce, tomato, low FODMAP salsa*, a dollop of plain Greek yogurt (optional), a slice of 1/8 avocado, and a few spoonfuls of low FODMAP beans
- Chicken soup made with low FODMAP bone broth, ~3 pounds of chicken breast/thighs, zucchini noodles / brown rice pasta*, sliced carrots, diced celery, green onion tops, a few bay leaves, and a few sprigs of fresh rosemary
- Chicken rice bowl with ground chicken breast, rice, lettuce, diced tomato, roasted/sauteed, broccoli, zucchini, and bell peppers; top with slice of 1/8 avocado
- Stir fry with 100% buckwheat soba noodles* (or rice noodles*), cooked chicken/shrimp, sauteed broccoli zucchini, bell peppers and carrots, cooked in sesame oil, seasoned with coconut aminos* and a sprinkle of cumin and ginger powder
- Grass-fed ground beef, bison, or turkey burger topped with sliced swiss cheese, lettuce, tomato, low FODMAP ketchup*, mayo* and mustard* in between two slices of low FODMAP bread or a burger bun
- Nachos with 100% corn tortilla chips* and shredded rotisserie chicken, topped with shredded cheddar cheese, minced jalapeno, diced tomato, low FODMAP salsa*, an optional dollop of plain Greek yogurt, low FODMAP beans, and fresh cilantro
- Shrimp scampi assembled with shrimp cooked in garlic-infused oil*, plus some brown rice pasta* (or zucchini noodles / spaghetti squash), grated parmesan cheese, baby spinach, fresh parsley and a squeeze of fresh lemon
- Baked bell peppers stuffed with lean ground beef and rice, topped with low FODMAP tomato sauce* and shredded cheddar cheese
- Pan-fried lean ground turkey meatballs, paired with zucchini noodles (or green beans) and a baked potato with shredded cheddar cheese and sliced green onions
- Baked salmon filet with a side of baked sweet potato and green beans
- Steak or fish with a side of roasted rosemary potatoes and sauteed spinach/green beans/carrots
Low FODMAP dinner recipes
Rather a fancier recipe? Give one of these healthy low FODMAP dinner recipes a try! They’re perfect for a laid-back weekend dinner at home.
Paleo and low FODMAP sweet and sour chicken
This perfect combination of sweet and sour that’s free of additives and full of flavor!
Pair it with rice and a veggie (like cooked broccoli or green beans) and you have yourself a tasty, balanced low FODMAP dinner.
Low FODMAP chicken enchilada soup
There’s nothing like a hearty soup to warm the soul.
This enchilada soup is ready in 40 minutes and pairs well with yummy toppings like shredded cheese, green onions, low FODMAP salsa* and/or corn tortillas chips*!
Baked chicken shawarma casserole
This easy homemade chicken shawarma casserole is flavorful and filling.
It checks off all the boxes of a balanced meal and makes for a perfect low FODMAP dinner!
Low FODMAP bolognese
This bolognese can be a healthy and gourmet meal for just about anyone!
It’s delicious, balanced, nourishing, and timeless for pasta-lovers – whether you’re highly sensitive or not, Italian or not.
This recipe is also versatile, in that it includes optional ingredient substitutions you can try out, depending on what works best for you and your family.
Final thoughts
To recap, dinner doesn’t have to cost you a lot of time and energy – even when you’re following a low FODMAP elimination diet.
Sifting through recipes to find the perfect low FODMAP meal can be overwhelming and time consuming. Reduce the overwhelm at dinner time by sticking to the balanced plate method instead.
Choose your favorite low FODMAP proteins, veggies and carbohydrates to create an easy, balanced and nutritious dinner meal.
Lastly, please keep in mind: a low FODMAP elimination diet is not meant to be followed long-term.
“Low FODMAP” is a type of IBS diet which should serve as a temporary stepping stone to give your gut symptom relief and breathing room to heal, and to provide you with additional clarity on which foods work best for your body.
You may want to consider working with a holistic-minded gut health dietitian nutritionist and/or a functional dietitian who can help you get to the root cause(s) of why your gut isn’t able to digest and tolerate the FODMAPs in foods.
We also strongly recommend keeping a food-symptom journal such as this IBS Food Diary* (designed and published by Jenna!) so you’ll have more clarity on which foods your body is reacting to.
More resources & related articles
Looking for other low FODMAP meal ideas, snack inspiration, and fun facts? Check out the following recipes and articles:
- Low FODMAP Prebiotic Potato Salad
- Ultimate Low FODMAP Pasta Guide: Brand, Product List, & Recipe Round-Up
- Baked Sweet & Savory Teriyaki Chicken Wings
- 15 Tasty & Healthy Low FODMAP Breakfast Recipes (Round-Up)
- 15 Dietitian-Approved Low FODMAP Lunch Ideas
- 50+ Tasty & Healthy Low FODMAP Snacks for IBS
- What’s the Best Sweetener for IBS?
- What’s the Best Milk for IBS Sufferers?
- Ultimate Guide to Finding & Choosing a Low FODMAP Cereal
- Expert Guidance on Finding & Choosing a Low FODMAP Bread
- The Best Low FODMAP Granola Options for IBS
- Beans and IBS: Expert Advice on Enjoying Low FODMAP Beans & Legumes
