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Low FODMAP Gluten Free Recipes

FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols, which are short-chain carbohydrates (sugars) that the small intestine absorbs poorly causing some people to experience digestive distress after eating them.


Chicken Casserole

A creamy low FODMAP chicken broccoli rice casserole made from scratch. With white sauce and cheese

Chicken Fajita Bowls

Missing Tex-Mex flavor on the low FODMAP diet? This sheet pan meal recipe uses just nine ingredients and can be ready in only 30 minutes.

Cilantro Lime Chicken

An easy Tex-Mex-inspired recipe made with just 8 ingredients.

Creamy Mushroom Pasta

This low FODMAP creamy mushroom pasta is not too complicated to make, but very tasty.

Instant Pot Tomato Basil Pasta

This pasta is made entirely in the Instant Pot with just 7 ingredients for an easy supper, ready in about an hour.

Pasta Carbonara

An absolute Italian classic! Pasta carbonara made with eggs, pancetta, black pepper, and parmesan cheese. Gluten-free and low lactose.


A quick vegetarian skillet meal featuring eggs poached in a spicy tomato sauce with red bell pepper and leek leaves.

Vegetarian Shepard's Pie

An ideal dish on a cold autumn or winter evening a vegetarian shepherd’s pie made with lentils, carrot, parsnip, and mushrooms.


Carrot Salad

Carrot salad with banana, raisins and a yoghurt dressing. An ideal side dish for a dinner. Gluten-free and lactose-free.


Made with fresh herbs, oil, and vinegar. Use it as a marinade or serve with grilled chicken, veggies, potatoes, and more!

Mediterranean Coleslaw

Mediterranean-inspired flavors from kalamata olives, roasted red peppers, and oregano. It’s also mayo-less, making it mostly plant-based.

Roasted Root Vegies

Slow-roasted potatoes, carrots, parsnips, and rutabaga make for a scrumptious side dish.

Slow Cooker Maple Infused Carrots

Made with just 5 ingredients in the slow cooker, you'll love this mostly hands-off side dish.

Baked Goods

Chocolate Coffee Banana Bread

What is better on a crisp autumn day than a warm cup of coffee or tea with a slice of banana bread on the side?

Chocolate Mousse

Chocolate mousse with 3 layers: white chocolate, dark chocolate, and a layer of GF cookie crumbs.

Pecan Pie

A delectable classic pecan pie made low FODMAP!

Strawberry Crisp

A delicious end to a dinner: low FODMAP strawberry raspberry crisp. Perfect with some ice cream.

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