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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

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

Chicken Fajita Bowls

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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

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

Creamy Mushroom Pasta

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

Instant Pot Tomato Basil Pasta

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

Pasta Carbonara

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


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

Vegetarian Shepard's Pie

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


Carrot Salad

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


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

Mediterranean Coleslaw

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

Roasted Root Vegies

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

Slow Cooker Maple Infused Carrots

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

Baked Goods

Chocolate Coffee Banana Bread

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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

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

Pecan Pie

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A delectable classic pecan pie made low FODMAP!

Strawberry Crisp

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

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