80+ Low FODMAP Vegetarian Recipes

You’ll love these low FODMAP vegetarian recipes if you’re following a low FODMAP diet for irritable bowel syndrome, but prefer eating a plant based, or flexitarian diet.

Can you be vegetarian with IBS?

While it can be a little challenging to find low FODMAP vegetarian recipes or vegan recipes, there are still so many delicious plant based foods you can eat on a low FODMAP diet. Let’s review some of them.

Important! This list is not all inclusive. There are many more low FODMAP vegetarian & vegan foods not listed here. Please consult the Monash University Low FODMAP app for the most comprehensive and up-to-date list.

Low FODMAP Vegetables

Arugula, Bell Peppers, Carrots, Cucumber, Kale, Parsnips, Potatoes, Radishes, Romaine Lettuce, Tomatoes.

(For a full list of Low FODMAP vegetables + a free printable list, read this post: 60 Low FODMAP Vegetables from A to Z)

Low FODMAP Fruit

Clementines, Dragon Fruit, Grapes, Guava, Kiwi, Mandarins, Oranges, Papaya, Pineapple, Strawberries

Low FODMAP Grains

Buckwheat Flour, Millet, Oats, Polenta, Quinoa, Rice, Sorghum Flour, Tapioca, Teff Flour

Low FODMAP Beans & Legumes

Chickpeas, Edamame, Lentils, Peanuts, Tempeh, Tofu

Low FODMAP Nuts & Seeds

Brazil Nuts, Chia Seeds, Flax Seeds, Hemp Seeds, Macadamia Nuts, Pecans, Pumpkin Seeds, Sunflower Seeds, Walnuts

Low FODMAP Eggs & Dairy

Cheese, Eggs, Lactose Free Milk, Lactose Free Yogurt & Kefir

Low FODMAP Protein Powder

Egg White Protein Powder, Pea Protein Powder, Brown Rice Protein Powder

How much protein should I consume daily?

The optimal amount of protein you should consume daily, is based on several variables. This includes age, gender, whether or not you are pregnant or breastfeeding, as well as lifestyle factors. For instance, some athletes will require higher amounts of protein.

In addition, there’s preliminary evidence that lowering protein intake, up to age 65, may promote longevity. (Learn more here: Longevity Diet for Adults.)

With all this being said, a good starting point for most people, is to aim for 0.8 grams of protein per kilogram of body weight or 0.36 grams per pound. This equals 54 grams per day for someone who weighs 150 pounds, and 72 grams for someone weighing 200 pounds. Is this amount less than you thought it would be?

What should vegetarians & vegans eat for protein?

Fortunately, it’s pretty easy to eat enough protein on a low FODMAP diet. Following a low FODMAP vegan diet may be a little tricker, but with careful planning, is definitely doable. Use this chart to help monitor your protein intake. Serving sizes w/ an * are upper limits for those foods, per MONASH app as of 11/9/19.

FOOD	SERVING SIZE	PROTEIN, GRAMS
Chickpeas, canned/rinsed/drained	1/4 cup*	3.5
Chickpea Pasta, cooked	1 cup	15
Edamame, shelled	2/3 cup	12
Lentils, canned/rinsed/drained	1/2 cup	8
Tempeh	3 ounces	16
Tofu, Firm	3 ounces	9
Buckwheat Groats, cooked	3/4 cup	4
Oats, rolled, dry	1/2 cup	6
Quinoa, cooked	3/4	6
Rice, brown, cooked	3/4	4
Almonds	1/8 cup/10*	3
Chia Seeds	1 tablespoon	3
Flax Seed, ground	1 tablespoon*	1.5
Hemp Seeds	1 tablespoons	3
Pecans	1/4 cup	3
Peanut Butter	2 tablespoons	8
Pumpkin Seeds	2 tablespoons	4
Walnuts	1/4 cup	4
Eggs	1	6
Lactose Free Cow’s Milk	1 cup	8
Lactose Free Yogurt	6 ounces	8
Lactose Free Kefir	8 ounces	8
Lactose Free Cottage Cheese	1 cup	24
Cheddar Cheese	1 ounce	7
Mozzarella Cheese	1/4 cup	7
Egg White Protein Powder	31 grams	25
Pea Protein Powder	30 grams	27
Brown Rice Protein Powder	25 grams	21

As you can see from this chart, you can meet your protein needs over the course of a day, by combining multiples sources of low FODMAP protein rich foods. For instance…

• Top oatmeal with walnuts, chia seeds, and lactose free milk for breakfast.
• Make a salad with greens, low FODMAP veggies, lentils, slivered almonds, and dressing for lunch.
• Savor an afternoon lactose free yogurt topped with strawberries.
• Enjoy a tofu and veggie curry for dinner.

Supplements you may need on a low FODMAP vegetarian or vegan diet

With careful planning you can meet most of your vitamin and mineral needs on a vegetarian or vegan diet, but for optimal health, you may need to add these supplements to your diet: Calcium, Iodine, Iron, Omega-3 Fats, Vitamin B12, Vitamin D, and Zinc.

Therefore, I highly recommend a consultation with a dietitian who has expertise in low FODMAP and plant based diets (ME!!!) to help ensure you’re meeting your optimal nutritional needs. I offer supplement consultations, as well as customized meal plans. Please get in touch if you are interested in learning more.

Tips for using these low FODMAP vegetarian recipes…

Feel free to adapt these low FODMAP vegetarian recipes to vegan, by omitting cheese & dairy milk or swapping them with plant based low FODMAP alternatives. In addition, scrambled tofu makes a delicious substitution for scrambled eggs. And, chia eggs or flax eggs can be used for baking.

Please note, that a few of these recipes do contain meat. Simply omit the meat. Or you can swap it out with low FODMAP plant based high protein foods including lentils, chickpeas, edamame, firm tofu, and tempeh.

In addition, for optimal energy, aim for 20+ grams of protein at breakfast, and spread the rest of your protein intake throughout the day. Protein (and fiber) help keep us full & keep blood sugar levels stable. This in turn leads to increased energy and a better mood. Win, win!

Low FODMAP Vegetarian Recipes | Beverages & Smoothies

Low FODMAP Vegetarian Recipes | Breakfast

Low FODMAP Vegetarian Recipes | Lunch, Dinner, & Side Dishes

Low FODMAP Vegetarian Recipes | Snacks

Low FODMAP Vegetarian Recipes | Dessert

More Low FODMAP Resources

• 80+ Low FODMAP Vegetarian Recipes Excited to try more plant based recipes? You’ll love these low FODMAP vegetarian & vegan recipes!
• 20 Epic Low FODMAP Breakfast Recipes to Fuel Your Day Start your day off deliciously with this tasty round-up of Low FODMAP Breakfast Recipes
• Spice It Up! 70+ Ways to Maximize Flavor on a Low FODMAP Diet
• Low FODMAP Meal Plans My dietitian designed low-FODMAP meal plan is an easy & delicious way to follow a low FODMAP diet. Try it for FREE for 3-days, no credit card required!
• Modify Health Low FODMAP Meals. Make healthy easy w/ these nourishing, ready-to-eat low FODMAP meals (breakfast, lunch, and dinner options. Be sure to use my code EASTEWART or THESPICYRD for 10% off your first order!
• 15 Quick & Easy Low FODMAP Dinner Recipes Cookbook A collection of healthy & delicious low FODMAP dinner recipes you can have on the table in no time at all!
• Eat to Thrive! A Overview of IBS Plus a FREE Download: 10 Simple IBS Diet Tips!
• Low FODMAP Diet 101 A full overview of the low FODMAP diet.
• 40 Delicious Low FODMAP & Gluten Free Deals | My Favorite low FODMAP products you can purchase for a discount at Thrive Market.
• IBS & Digestive Health Kit My favorite low FODMAP foods, supplements, books, & other resources.
• Low FODMAP Recipes A collection of all my gluten free, low FODMAP recipes.
• Low FODMAP Recipes & FODMAP Friendly Brands My collection of FODMAPs friendly recipes, and recipes on Pinterest.
• Monash University Low FODMAP Diet App

Questions or Comments? Which of these Low FODMAP vegetarian recipes will you try? Do you have any questions about how to get enough protein on a low FODMAP diet? Do you need low FODMAP diet coaching or a customized low FODMAP meal plan? I’d love to work with you! Click here to get in touch! And, if you enjoyed this post, please share-thank you so much!

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