Low FODMAP vegan recipes - George Eats (2024)

Table of Contents
1. Low FODMAP vegan spaghetti bolognese 2. Crispy miso tofu with broccolini and furikake rice 3. Low FODMAP vegan sweet and sticky ginger buckwheat noodles 4. Low FODMAP vegetarian or vegan moussaka 5. Low FODMAP vegetarian or vegan Pad Thai 6. Low FODMAP vegan tofu larb 7. Low FODMAP vegan chilli 8. Gluten free vegan potato gnocchi 9. Low FODMAP vegan pasta aglio e olio 10. Crispy tofu and tomato salad with tamarind and makrut lime sauce 11. Gluten free vegan sourdough pizza bases 12. Crispy roast potatoes 13. Vegetarian mince stuffed capsicums 14. Low FODMAP Vegetarian or vegan enchiladas 15. Vegan low FODMAP lasagne 16. Low FODMAP vegetarian or vegan curry 17. Low FODMAP vegan sausages (gluten free) 18. Classic vegan pumpkin soup 19. Vegetarian sausage involtini 20. Low FODMAP vegan chicken noodle soup 21. Low FODMAP vegetable tagine (vegan) 22. Low FODMAP vegetarian or vegan chow mein (gluten free) 23. Gluten free vegan dumpling wrappers with tofu ginger filling (low FODMAP) 24. Low FODMAP vegan chilli oil noodles 25. Low FODMAP vegan green Thai curry 26. Vegan low FODMAP daal (or kind of daal) 27. Vegan low FODMAP gravy 28. Vegan low FODMAP bangers and mash 29. Vegan low FODMAP laksa with zucchini noodles 30. Easy vegan carrot lox 31. Low FODMAP Vegan peanut butter stir fry 32. Low FODMAP paneer or tofu shahi 33. Low FODMAP leek and potato soup (vegan option) 34. Gluten free, low FODMAP Aloo Paratha 35. Low FODMAP vegan chilli oil tofu 36. Low FODMAP vegan Dan Dan noodles 37. Low FODMAP garlic oil potatoes with zingy yoghurt base and herb salsa (vegan option) 38. Low FODMAP vegan hummus 39. Low FODMAP vegetarian or vegan Moroccan spiced pumpkin soup 40. Low FODMAP vegan sweet and sticky ginger tofu 41. Vegan gluten free Mac and Cheese 42. Vegan low FODMAP Caesar salad dressing 43. Low FODMAP vegan taco mince 44. Vegan low FODMAP Vietnamese style coleslaw 45. Vegetarian or vegan ramen (low FODMAP) 46. Thai inspired carrot soup 47. Grain free tortillas 48. Low FODMAP vegetarian or vegan Shepherd’s Pie 49. Low FODMAP vegetarian or vegan Potato and pea samosas 50. Low FODMAP vegan dukkah roasted carrots and green tahini sauce on a zucchini hummus 51. Gluten free vegan bagels without xanthan gum 52. Low FODMAP vegan Thai red curry 53. Gluten free vegan dumpling wrappers 54. Gluten free vegan ‘fish fingers’ 55. Gluten free vegan schnitzels 56. Low FODMAP vegan jackfruit tacos 57. Low FODMAP vegan lentil soup 58. Low FODMAP vegan minestrone 59. Gluten free vegan tofu nuggets In need of some more ideas? FAQs References

There’s not much worse than getting stuck in a rut with dinners. What is worse, though, is feeling constrained by your dietary requirements and eating the same thing constantly as a result. To aid my fellow FODMAP friendly vegans out there, I have collated this list of my favourite low FODMAP vegan recipes.

Low FODMAP vegan recipes - George Eats (1)

These recipes are all FODMAP friendly and gluten free. They are either naturally vegan or easily made vegan with the notes in each recipe. Where possible, each of these low FODMAP vegan recipes is also made without xanthan gum and nuts. I aim to cater to as many dietaries and food intolerances with every recipe I develop.

If you are vegetarian, you can also browse my list of 80+ low FODMAP vegetarian recipes here. If you’re on the market for dessert, might I suggest this gluten free vegan dessert roundup? All of the recipes are both gluten free and vegan as well as low FODMAP.

1. Low FODMAP vegan spaghetti bolognese

This is one of my favourite recipes – the one that started my obsession with frozen tofu. It’s filling, protein packed and undetectably vegan. This recipe is nut free, egg free, dairy free and vegan.

FODMAP friendly vegan bolognese

An easy and delicious hearty vegan bolognese that is low FODMAP and freezes like a charm. Perfect to make ahead for a quick and filling weeknight dinner

Check out this recipe

Low FODMAP vegan recipes - George Eats (2)

Low FODMAP vegan recipes - George Eats (3)

2. Crispy miso tofu with broccolini and furikake rice

Once you’ve tasted furikake, you can never go back. This vegan version entails a mix of nori, sesame, sugar and salt, and it is the perfect accompaniment to this easy dish. This recipe is nut free, dairy free, egg free and vegan.

Vegan crispy miso tofu and rice bowls with furikake

Delicious and easy crispy miso rice bowls topped with addictive vegan furikake

Check out this recipe

Low FODMAP vegan recipes - George Eats (4)

Low FODMAP vegan recipes - George Eats (5)

3. Low FODMAP vegan sweet and sticky ginger buckwheat noodles

Beyond the noodles and sauce, this dish can be whatever you want it to be. I’ve added tofu, radishes and carrots, but you can add whatever you fancy or have on hand. This recipe is nut free, dairy free, egg free and vegan.

Sweet and sticky buckwheat noodles with crispy tofu

a fresh and quick buckwheat noodle dish that is delicious hot as it is cold. Make sure you buy 100% buckwheat noodles to keep this dish gluten free.

Check out this recipe

Low FODMAP vegan recipes - George Eats (6)

Low FODMAP vegan recipes - George Eats (7)

4. Low FODMAP vegetarian or vegan moussaka

Arguably one of the best meal prep dinners, an afternoon of cooking makes for a week of delicious dinners. This moussaka is vegetarian, nut and egg free. It can be made vegan using a plant based cheese and milk in the bechamel.

FODMAP friendly vegetarian moussaka

With a vegan bechamel (as outlined in the post) this gluten free moussaka is also vegan. It uses a hearty low FODMAP tofu mince to be as filling as the original.

Check out this recipe

Low FODMAP vegan recipes - George Eats (8)

Low FODMAP vegan recipes - George Eats (9)

5. Low FODMAP vegetarian or vegan Pad Thai

Vegan without the traditional but optional eggs, this Pad Thai is full of flavour while being Low FODMAP.

Low FODMAP vegetarian/vegan Pad Thai

A delicious FODMAP friendly Pad Thai made as close to the traditional style as possible. No peanut butter here.

Check out this recipe

Low FODMAP vegan recipes - George Eats (10)

Low FODMAP vegan recipes - George Eats (11)

6. Low FODMAP vegan tofu larb

A super fresh and delicious weeknight dinner for everyone. This dish is vegan, FODMAP friendly and easily made nut free and/or grain free.

FODMAP friendly vegan tofu larb

A fresh and delicious tofu larb inspired by the traditional versions native to Thailand and Laos.

Check out this recipe

Low FODMAP vegan recipes - George Eats (12)

Low FODMAP vegan recipes - George Eats (13)

7. Low FODMAP vegan chilli

My favourite thing about this chilli is that you can use tofu, (canned) beans, or tofu AND beans. Full of flavour and options for everyone.

FODMAP friendly vegan chilli

an Easy low FODMAP vegan chilli that is full on flavour without FODMAPs.

Check out this recipe

Low FODMAP vegan recipes - George Eats (14)

Low FODMAP vegan recipes - George Eats (15)

8. Gluten free vegan potato gnocchi

Aka pillowy, comforting little bites of heaven. This gnocchi can be made without starches and is naturally nut free. Bake it in my FODMAP friendly roasted tomato sauce topped with cheese for a wintery delight.

Gluten free vegan gnocchi

A nifty trick makes this gluten free gnocchi completely vegan without xanthan gum!

Check out this recipe

Low FODMAP vegan recipes - George Eats (16)

Low FODMAP vegan recipes - George Eats (17)

9. Low FODMAP vegan pasta aglio e olio

If you’re keen to get a FODMAP friendly garlic hit in your life, this dish is for you. It uses garlic infused oil to achieve a delicious yet simple result. A classic pantry staple dish, this is nut free, egg free and easily made vegan by finishing with vegan cheese (which is optional). It is endlessly customisable and a great basic to have in your back pocket.

Low FODMAP spaghetti aglio e olio

Low FODMAP spaghetti aglio e olio that is vegan without a finishing flurry of cheese. An endlessly customisable recipe to have in your packet pocket for all your FODMAP pasta needs.

Check out this recipe

Low FODMAP vegan recipes - George Eats (18)

Low FODMAP vegan recipes - George Eats (19)

10. Crispy tofu and tomato salad with tamarind and makrut lime sauce

This South East Asian inspired salad is honestly one of my favourite recipes. It’s such an unusual combination of ingredients that works so incredibly well together. This recipe is vegan and egg free. Keep in mind that Monash recently lowered the threshold for tomatoes, so make sure the quantity of tomatoes works for you.

Salt and pepper tofu and tomato salad with a sweet tamarind dressing

Fresh and unexpected, this punchy salad is vibrant and perfect for the warmer months

Check out this recipe

Low FODMAP vegan recipes - George Eats (20)

Low FODMAP vegan recipes - George Eats (21)

11. Gluten free vegan sourdough pizza bases

There are few things more satisfying than making your own pizza bases from scratch. These pizza bases are gluten free and gum free, completely homemade courtesy of the sourdough starter. Some accompaniments? My FODMAP friendly pizza sauce, or my non-sourdough gluten free pizza bases if you don’t have a starter on hand.

Gluten free sourdough pizza bases

Sourdough pizza bases made without xanthan gum or any animal products. The dough ferments really well overnight, too, making it a great dough for make ahead dinners.

Check out this recipe

Low FODMAP vegan recipes - George Eats (22)

Low FODMAP vegan recipes - George Eats (23)

12. Crispy roast potatoes

Because in my world, potatoes are absolutely an acceptable main course. These super crispy potatoes are naturally vegan and incredibly addictive.

Crispy roast potatoes

These extremely crispy potatoes are naturally gluten free, vegan and low FODMAP.

Check out this recipe

Low FODMAP vegan recipes - George Eats (24)

Low FODMAP vegan recipes - George Eats (25)

13. Vegetarian mince stuffed capsicums

One of my personal favourite ways to make a complete dinner out of tofu mince. These stuffed capsicums can be flavoured any way you like, and make for excellent leftovers. This recipe is nut free, egg free and dairy free/vegan adaptable. Keep in mind that Monash recently lowered the FODMAP threshold of capsicums, so make sure this recipe works for your dietary triggers.

Vegetarian mince stuffed capsicums (vegan with a vegan cheese topping)

A delicious, veggie packed way to use vegan, FODMAP friendly tofu mince. Keep in mind that Monash recently lowered the FODMAP threshold for capsicums, so make sure the recipe is right for you. If you could eat capsicum without issue before the update, you don't need to stop eating it after the update!

Check out this recipe

Low FODMAP vegan recipes - George Eats (26)

Low FODMAP vegan recipes - George Eats (27)

14. Low FODMAP Vegetarian or vegan enchiladas

Making a big enchilada bake is such a good Sunday activity. Not only is Sunday night dinner popping, but you have leftovers to start the week. This bake is protein packed, big on flavour and a crowd favourite. It is nut free, egg free and easily adapted to be vegan.

Low FODMAP vegetarian enchiladas that are vegan with a vegan cheese topping.

Hearty, delicious and gluten free enchiladas, easily made vegan with a plant based cheese topping.

Check out this recipe

Low FODMAP vegan recipes - George Eats (28)

Low FODMAP vegan recipes - George Eats (29)

15. Vegan low FODMAP lasagne

I LOVE this vegan lasagne recipe. It packs a total punch without any meat, nuts or eggs. With a vegan bechamel that is gooey and cheesy, it will please everyone at the dinner table.

FODMAP friendly vegan lasagne

A hearty and filling vegan lasagne that is low FODMAP and gluten free. The ultimate low FODMAP vegan comfort food.

Check out this recipe

Low FODMAP vegan recipes - George Eats (30)

Low FODMAP vegan recipes - George Eats (31)

16. Low FODMAP vegetarian or vegan curry

A hearty, vegetable packed curry that is full of flavour. It is nut free, egg free and easily made vegan using coconut milk to finish the dish and tofu in place of paneer.

Low FODMAP vegan recipes - George Eats (32)

FODMAP friendly vegetarian curry

A tofu tikka masala inspired FODMAP friendly vegetarian curry that can easily be made vegan.

Check out this recipe

Low FODMAP vegan recipes - George Eats (33)

17. Low FODMAP vegan sausages (gluten free)

Another one of my proudest achievements to date, these sausages are nut, grain, starch, gum and weird ingredient free. They are packed with protein and absolutely addictive.

Vegan, gluten free sausages

Vegan, FODMAP friendly and gluten free sausages made from simple ingredients.

Check out this recipe

Low FODMAP vegan recipes - George Eats (34)

Low FODMAP vegan recipes - George Eats (35)

18. Classic vegan pumpkin soup

Sometimes you just can’t beat the classic. Pure comfort food, this pumpkin soup is nut free, FODMAP friendly and vegan.

FODMAP friendly vegan pumpkin soup

A hearty and delicious vegan pumpkin soup with endless options. low FODMAP winter comfort food.

Check out this recipe

Low FODMAP vegan recipes - George Eats (36)

Low FODMAP vegan recipes - George Eats (37)

19. Vegetarian sausage involtini

Remember those vegan sausages I talked about? They’re back in the form of this hearty and delicious vegetarian involtini bake. Use vegan cheese and you’ve got yourself a vegan, nut and egg free dinner.

Vegan sausage involtini

Vegan involtini with a gluten free sausage flavoured filling. Hearty and full of flavour.

Check out this recipe

Low FODMAP vegan recipes - George Eats (38)

Low FODMAP vegan recipes - George Eats (39)

20. Low FODMAP vegan chicken noodle soup

A delicious and hearty low FODMAP vegan chicken noodle soup that is gluten free. Warming and delicious.

FODMAP friendly vegan chicken noodle soup

A hearty and warming FODMAP friendly take on chicken noodle soup that uses torn tofu and vegan flavoured chicken stock for a food intolerance friendly dish.

Check out this recipe

Low FODMAP vegan recipes - George Eats (40)

Low FODMAP vegan recipes - George Eats (41)

21. Low FODMAP vegetable tagine (vegan)

A vegetable packed FODMAP friendly tagine that uses canned chickpeas and select vegetables to keep the FODMAP content down. Serve with rice or quinoa to keep it gluten free.

FODMAP friendly vegetable tagine

A low FODMAP vegan tagine that is gluten free, hearty and delicious.

Check out this recipe

Low FODMAP vegan recipes - George Eats (42)

Low FODMAP vegan recipes - George Eats (43)

22. Low FODMAP vegetarian or vegan chow mein (gluten free)

An easy and delicious FODMAP friendly vegan or vegetarian chow mein from my cookbook, Intolerance Friendly Kitchen. Use vegan noodles and you’re good to go.

Low FODMAP vegan recipes - George Eats (44)

23. Gluten free vegan dumpling wrappers with tofu ginger filling (low FODMAP)

These gluten free, vegan dumpling wrappers without xanthan gum are my absolute pride and joy. They can be found in my cookbook,Intolerance Friendly Kitchen.

Low FODMAP vegan recipes - George Eats (45)

24. Low FODMAP vegan chilli oil noodles

Incredibly easy and flavour packed FODMAP friendly noodles that take all of 10 minutes to prepare. Use gluten free pasta or vegan noodles and you’re all set.

FODMAP friendly chilli oil noodles

Easy and delicious low FODMAP chilli oil noodles that are vegan with the right noodles. I like to use store bought gluten free pasta for ease.

Check out this recipe

Low FODMAP vegan recipes - George Eats (46)

Low FODMAP vegan recipes - George Eats (47)

25. Low FODMAP vegan green Thai curry

A delicious Thai green curry that is full of flavour without onion or garlic. Making your own FODMAP friendly curry paste is easier than you think.

FODMAP friendly Thai green curry

A delicious FODMAP friendly green Thai curry that is warming and delicious

Check out this recipe

Low FODMAP vegan recipes - George Eats (48)

Low FODMAP vegan recipes - George Eats (49)

26. Vegan low FODMAP daal (or kind of daal)

This daal inspired daal uses lots of vegetables to bulk out the red lentil content for a vegan low FODMAP daal that is warming and delicious.

FODMAP friendly daal (or not quite daal)

A FODMAP friendly vegan daal that is stacked with vegetables to keep the legume quantity in check. A great meal prep dish that freezes perfectly.

Check out this recipe

Low FODMAP vegan recipes - George Eats (50)

Low FODMAP vegan recipes - George Eats (51)

27. Vegan low FODMAP gravy

A frighteningly meaty vegan gravy that is super simple to make and uses mostly pantry ingredients. Gluten free, FODMAP friendly and can be made grain free, too.

FODMAP friendly vegan gravy

A delicious and super simple vegan gravy that is nut free, gluten free and easily made grain free.

Check out this recipe

Low FODMAP vegan recipes - George Eats (52)

Low FODMAP vegan recipes - George Eats (53)

28. Vegan low FODMAP bangers and mash

When you’ve developed a recipe for low FODMAP vegan sausages and FODMAP friendly vegan gravy, this is the only thing that makes sense. A hearty winter dinner that will impress even the non-vegans.

Vegan bangers and mash

Vegan, FODMAP friendly and gluten free sausages, gravy, mash and peas with leek greens

Check out this recipe

Low FODMAP vegan recipes - George Eats (54)

Low FODMAP vegan recipes - George Eats (55)

29. Vegan low FODMAP laksa with zucchini noodles

A fragrant and delicious FODMAP friendly vegan laksa made with zucchini noodles to be grain free. Any gluten free noodle works a treat here, too.

FODMAP friendly vegan laksa

A delicious vegan laksa made without onion or garlic. Gluten free (and grain free with zucchini noodles)

Check out this recipe

Low FODMAP vegan recipes - George Eats (56)

Low FODMAP vegan recipes - George Eats (57)

30. Easy vegan carrot lox

This delightfully easy carrot lox goes down an absolute treat with my gluten free bagels.

Easy carrot lox

Vegan, gluten free and FODMAP friendly carrot lox that tastes super legit and goes perfectly on gluten free bagels.

Check out this recipe

Low FODMAP vegan recipes - George Eats (58)

Low FODMAP vegan recipes - George Eats (59)

31. Low FODMAP Vegan peanut butter stir fry

A delicious and creamy midweek dinner that is packed with both flavour and vegetables. Vegan, low FODMAP and gluten free.

Vegan FODMAP friendly peanut butter stir fry

A creamy, hearty and delicious peanut butter stir fry that packs in flavour

Check out this recipe

Low FODMAP vegan recipes - George Eats (60)

32. Low FODMAP paneer or tofu shahi

This rich and delicious paneer shahi can be made with homemade lactose free paneer or tofu for a vegan option. It is packed full of flavour without any onion or garlic.

FODMAP friendly paneer shahi

A delicious FODMAP friendly paneer shahi that is vegan with tofu instead of paneer and coconut milk instead of cream.

Check out this recipe

Low FODMAP vegan recipes - George Eats (61)

Low FODMAP vegan recipes - George Eats (62)

33. Low FODMAP leek and potato soup (vegan option)

The optional cream is replaced with plant based milk in this FODMAP friendly leek and potato soup to make it vegan. It’s every bit as good as you remember the original, with or without cream.

FODMAP friendly leek and potato soup

A delicious low FODMAP leek and potato soup that's easily vegan with plant based dairy.

Check out this recipe

Low FODMAP vegan recipes - George Eats (63)

Low FODMAP vegan recipes - George Eats (64)

34. Gluten free, low FODMAP Aloo Paratha

This gluten free Aloo Paratha is made without xanthan gum and uses yoghurt to create a soft dough. Swap in some plant based yoghurt and you have yourself vegan, gluten free and FODMAP friendly Aloo Paratha.

Gluten free Aloo Paratha

FODMAP friendly, gluten free, xanthan gum free and nut free Aloo Paratha that is easily made vegan. What can't this recipe do?

Check out this recipe

Low FODMAP vegan recipes - George Eats (65)

Low FODMAP vegan recipes - George Eats (66)

35. Low FODMAP vegan chilli oil tofu

A quick and easy weeknight vegan dinner that packs in the flavour without the FODMAPs.

Vegan, low FODMAP chilli oil tofu bowls

A delicious midweek vegan dinner that is FODMAP friendly to boot.

Check out this recipe

Low FODMAP vegan recipes - George Eats (67)

Low FODMAP vegan recipes - George Eats (68)

36. Low FODMAP vegan Dan Dan noodles

A delicious FODMAP friendly vegan take on Dan Dan noodles from my cookbook, Intolerance Friendly Kitchen.

Low FODMAP vegan recipes - George Eats (69)

37. Low FODMAP garlic oil potatoes with zingy yoghurt base and herb salsa (vegan option)

One of my favourite recipes I have made, these delicious garlic oil potatoes are easily made vegan by using a vegan yoghurt, making it one of my new favourite FODMAP friendly vegan recipes.

Crispy garlic oil potatoes with zingy yoghurt and herb salsa

Heaven on a plate that is FODMAP friendly, naturally grain free and easily made vegan.

Check out this recipe

Low FODMAP vegan recipes - George Eats (70)

Low FODMAP vegan recipes - George Eats (71)

38. Low FODMAP vegan hummus

A delicious and nifty take on hummus that uses tofu and garlic infused oil to make it FODMAP friendly.

FODMAP friendly hummus

A delicious take on hummus with onion, garlic or chickpeas.

Check out this recipe

Low FODMAP vegan recipes - George Eats (72)

Low FODMAP vegan recipes - George Eats (73)

39. Low FODMAP vegetarian or vegan Moroccan spiced pumpkin soup

Forget the haloumi! Who needs it! This Moroccan spiced pumpkin soup is FODMAP friendly, vegan and full of flavour.

FODMAP friendly Moroccan spiced pumpkin soup

A delicious spiced pumpkin soup that is vegetarian or vegan and low FODMAP.

Check out this recipe

Low FODMAP vegan recipes - George Eats (74)

Low FODMAP vegan recipes - George Eats (75)

40. Low FODMAP vegan sweet and sticky ginger tofu

A quick and easy weeknight vegan dinner that ticks all the boxes: protein packed, vegetable packed, gluten free and FODMAP friendly.

Low FODMAP vegan sweet and sticky tofu

An easy and delicious low FODMAP vegan weeknight dish.

Check out this recipe

Low FODMAP vegan recipes - George Eats (76)

Low FODMAP vegan recipes - George Eats (77)

41. Vegan gluten free Mac and Cheese

My favourite easy, cheesy vegan mac and cheese made without cashews or any fancy ingredients. Gluten free and low FODMAP, it’s ready by the time the pasta boils.

Vegan Mac and cheese

FODMAP friendly, gluten free and vegan mac and cheese made without cashews. No nut soaking or potato boiling required.

Check out this recipe

Low FODMAP vegan recipes - George Eats (78)

Low FODMAP vegan recipes - George Eats (79)

42. Vegan low FODMAP Caesar salad dressing

A delicious vegan take on Caesar salad dressing that is gluten free, FODMAP friendly and easy to make.

Vegan Caesar salad dressing

Vegan, FODMAP friendly Caesar salad dressing that is hearty and delicious.

Check out this recipe

Low FODMAP vegan recipes - George Eats (80)

Low FODMAP vegan recipes - George Eats (81)

43. Low FODMAP vegan taco mince

One of my absolute favourite FODMAP friendly vegan recipes is this speedy taco mince from my cookbook,Intolerance Friendly Kitchen. The mince is ready in 20 and the absolute best thing to have in your fridge during busy weeks.

Low FODMAP vegan recipes - George Eats (82)

44. Vegan low FODMAP Vietnamese style coleslaw

A bright, fresh and delicious vegan Vietnamese style coleslaw that is perfect for the warmer months.

Vegan Vietnamese coleslaw

Gluten free, vegan and FODMAP friendly Vietnamese style coleslaw that is easy to make and perfect for summer.

Check out this recipe

Low FODMAP vegan recipes - George Eats (83)

Low FODMAP vegan recipes - George Eats (84)

45. Vegetarian or vegan ramen (low FODMAP)

A delicious FODMAP friendly vegan ramen from my cookbook, Intolerance Friendly Kitchen. Make sure you use vegan, gluten free noodles to ensure this ramen is vegan and gluten free.

Low FODMAP vegan recipes - George Eats (85)

46. Thai inspired carrot soup

Vegan carrot soup that has an option for low FODMAP diners and an option for regular diners.

Vegan carrot soup

A delicious vegan carrot soup infused with delicious Thai flavours

Check out this recipe

Low FODMAP vegan recipes - George Eats (86)

Low FODMAP vegan recipes - George Eats (87)

47. Grain free tortillas

The perfect accompaniment to my vegan taco mince or chilli, this grain free tortillas are egg free and vegan with a plant based butter.

Grain free tortillas

Grain free tortillas made without xanthan gum or eggs. Easily made vegan with a plant based butter.

Check out this recipe

Low FODMAP vegan recipes - George Eats (88)

Low FODMAP vegan recipes - George Eats (89)

48. Low FODMAP vegetarian or vegan Shepherd’s Pie

A hearty and delicious FODMAP friendly Shepherd’s Pie that can be made with a cheesy mashed potato top or a tater tot top. Easily made low FODMAP vegan by using a plant based cheese or the tater top option.

FODMAP friendly Vegan or vegetarian Shepherd’s Pie

A delicious warming low FODMAP vegan or vegetarian dinner that is packed with flavour and protein.

Check out this recipe

Low FODMAP vegan recipes - George Eats (90)

Low FODMAP vegan recipes - George Eats (91)

49. Low FODMAP vegetarian or vegan Potato and pea samosas

Another pride and joy of my cookbook, Intolerance Friendly Kitchen. These FODMAP friendly potato and pea samosas are gluten free, made without xanthan gum, low FODMAP and easily made vegan by using vegan butter.

Low FODMAP vegan recipes - George Eats (92)

50. Low FODMAP vegan dukkah roasted carrots and green tahini sauce on a zucchini hummus

A delicious and gorgeous roasted carrot dish that is FODMAP friendly but packed full of flavour.

Dukkah roasted carrots with green tahini sauce and zucchini miso hummus

A delicious roasted carrot number that is vegan, gluten free, FODMAP friendly and easy on the eye, too.

Check out this recipe

Low FODMAP vegan recipes - George Eats (93)

Low FODMAP vegan recipes - George Eats (94)

51. Gluten free vegan bagels without xanthan gum

Because bagels count as a meal, right?

Gluten free bagels that are made without xanthan gum and easily made vegan using an alternative egg wash

Fluffy and delicious gluten free bagels that are easy to make, free of xanthan gum and incredibly good.

Check out this recipe

Low FODMAP vegan recipes - George Eats (95)

Low FODMAP vegan recipes - George Eats (96)

52. Low FODMAP vegan Thai red curry

This delicious low FODMAP vegan Thai red curry uses an easy homemade Thai red curry paste for a fragrant and delicious meal. I like to use tofu and whatever veg I have on hand for a delicious vegan dinner.

Low FODMAP Thai red curry

A deliciously fragrant low FODMAP vegan dinner.

Check out this recipe

Low FODMAP vegan recipes - George Eats (97)

Low FODMAP vegan recipes - George Eats (98)

53. Gluten free vegan dumpling wrappers

These gluten free, vegan low FODMAP dumpling wrappers are one of my favourite ever recipes. They are xanthan gum free, nut free and can use any number of different gluten free flours. I also have an 100% buckwheat flour version in my buckwheat e-book.

Gluten free dumpling wrappers

Delicious gluten free vegan dumpling wrappers that are also xanthan gum free.

Check out this recipe

Low FODMAP vegan recipes - George Eats (99)

Low FODMAP vegan recipes - George Eats (100)

54. Gluten free vegan ‘fish fingers’

I used to live on fish fingers while I was at uni. While I am officially pescetarian, I figured there would be some vegans out there who miss them as well. These fish fingers use vegan fish sauce in the batter for a subtle fish flavour. I highly recommend pairing them with my low FODMAP vegan tartar sauce.

Vegan fish fingers (gluten free)

Easy and delicious gluten free vegan 'fish fingers' made from tofu.

Check out this recipe

Low FODMAP vegan recipes - George Eats (101)

Low FODMAP vegan recipes - George Eats (102)

55. Gluten free vegan schnitzels

These schnitzels are at home as the main dish or atop a curry. They work anywhere! A little bit of fun and a little bit reminiscent, they use tofu as the protein for ease and to keep them low FODMAP and gluten free.

Vegan schnitzels (gluten free)

Gluten free vegan schnitzels that work as a main or on a Japanese curry (and everywhere in between).

Check out this recipe

Low FODMAP vegan recipes - George Eats (103)

Low FODMAP vegan recipes - George Eats (104)

56. Low FODMAP vegan jackfruit tacos

I love my baked tofu taco mince (listed above) and I love putting tofu in everything. However, I know that a lot of people don’t tolerate soy. As such, I wanted to developed a taco style recipe that would cater to these people as well. Jackfruit is a great low FODMAP vegan option that soaks up any flavour it’s cooked in. These days you can easily buy it at the supermarket here in Australia.

Low FODMAP jackfruit tacos

Vegan, low FODMAP, easy and delicious weeknight food.

Check out this recipe

Low FODMAP vegan recipes - George Eats (105)

Low FODMAP vegan recipes - George Eats (106)

57. Low FODMAP vegan lentil soup

This lentil soup is a delicious and comforting winter dish, packed full of vegetables. It uses a low FODMAP quantity of canned lentils to ensure even those on a low FODMAP diet can enjoy it.

Low FODMAP lentil soup

An easy and delicious low FODMAP, vegan and gluten free lentil soup.

Check out this recipe

Low FODMAP vegan recipes - George Eats (107)

Low FODMAP vegan recipes - George Eats (108)

58. Low FODMAP vegan minestrone

I never loved minestrone until I made this brothy version. It’s light yet filling, fresh yet comforting. The dish uses a low FODMAP quantity of canned beans to keep the FODMAP content down and gluten free pasta.

Low FODMAP, vegan and gluten free minestrone

A deliciously hearty and wholesome brothy minestrone.

Check out this recipe

Low FODMAP vegan recipes - George Eats (109)

Low FODMAP vegan recipes - George Eats (110)

59. Gluten free vegan tofu nuggets

Because everybody deserves nuggets.

Gluten free vegan tofu nuggets

A delicious take on the classic chicken nugget that is low FODMAP, vegan and gluten free.

Check out this recipe

Low FODMAP vegan recipes - George Eats (111)

Low FODMAP vegan recipes - George Eats (112)

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Low FODMAP vegan recipes - George Eats (2024)

FAQs

Is it possible to be low FODMAP and vegan? ›

But that said, if you're plant-based and you're trying to figure out which foods might be giving you painful symptoms, it is possible to follow both a vegan diet and a low-FODMAP diet at the same time.

Is tofu high in FODMAP? ›

Tofu is a curd made from soy beans, and during the production of tofu, the FODMAPs are separated out so tofu is naturally low in FODMAPs. Firm tofu is a very good source of protein, with around 15g per 100g.

Is oatmeal low in FODMAP? ›

Oats can be a low FODMAP breakfast option during the low FODMAP phase. If you choose rolled oats, start with a ½ cup serving size and then test your tolerance level. If you want instant oats use a ¼ cup serving size, and mix them with rice flakes or quinoa flakes for a larger hot breakfast.

Is a peanut butter sandwich low FODMAP? ›

Yes, peanut butter is low FODMAP. Monash University has tested peanut butter. It can be enjoyed in a serving of 2 tablespoons.

Does IBS get worse on vegan diet? ›

Cons of a vegan diet

Many plant-based foods can worsen IBS symptoms, causing bloating, constipation, or diarrhea. Vegan diets that avoid triggering foods could leave out essential vitamins and minerals, such as protein, iron, and calcium.

Does low FODMAP reset your gut? ›

The low-FODMAP diet temporarily restricts these carbohydrates in order to relieve uncomfortable symptoms and give your digestive system a rest. Removing irritants gives your gut lining a chance to repair itself and can help restore a healthy balance of gut flora.

Is almond milk high in FODMAP? ›

Almond milk (Low FODMAP)

The reason might be because almonds only make up 2% of the milk (2), which means the number of almonds in a glass of milk would be quite low. According to Monash University almond milk is low FODMAP and safe to have in up to 250ml (1 cup) serves (4).

Is avocado low FODMAP? ›

Avocados contain FODMAPs that can trigger IBS symptoms and may be high, moderate, or low in FODMAPs depending on how much you eat. In terms of portion sizes, 1/8 of an avocado is considered low-FODMAP and should be safe to eat if you have IBS. Some people may be able to tolerate more.

Are chickpeas low in FODMAP? ›

Chickpeas are generally a high FODMAP food due to their galacto-oligosaccharide (GOS) content. However, if you eat ¼ cup or less of canned chickpeas that have been rinsed and drained, they are actually low FODMAP. This is because FODMAPs are water-soluble and leach out of the chickpeas into the brine of the can.

Is peanut butter high in FODMAP? ›

Is peanut butter low FODMAP? Peanuts are low in FODMAPs, and natural peanut butter is also. Some peanut butter brands add sweeteners with FODMAPs, but typically add small amounts that most people tolerate.

Is coffee low in FODMAP? ›

Some instant coffees and coffee substitutes may contain chicory root which is a high FODMAP ingredient. Ground coffee – brewed and espresso – other coffees prepared from 100% ground coffee beans are considered low FODMAP. You can use these however you like, just make sure you choose a low FODMAP milk.

Are blueberries low in FODMAP? ›

Blueberries are a great low-FODMAP fruit serving because they are lower in fructose, which can be difficult for your body to digest. However, be sure to measure out the proper serving. One serving is approximately 20 berries.

What can you eat unlimited on FODMAP? ›

FODMAP “Free” Foods List
  • Alfalfa.
  • Arugula.
  • Bamboo shoots (fresh/canned)
  • Beansprouts.
  • Bell Peppers (red)
  • Capsicum (red)
  • Carrots.
  • Choy sum.
May 5, 2024

Is sweet potato low in FODMAP? ›

Sweet potato contains fructose, a type of FODMAP, but in small amounts. It's considered a low FODMAP food, but you should consider keeping your intake to 1/2 cup (75 grams) cooked. Comparatively, yam is lower in FODMAPs. You may be able to eat larger amounts of it on a low FODMAP diet.

Is popcorn low in FODMAP? ›

Popcorn is naturally low in FODMAPs, making it a suitable food for people on a low FODMAP diet to manage their symptoms. A low FODMAP serving of popcorn is up to 7 cups (56 grams) of popped popcorn. This is more than the 4–5 cups typically recommended as a standard serving size.

Can low FODMAP make IBS worse? ›

Studies have shown that a low FODMAP diet can offer symptom relief for 70 percent of people with IBS, showing improvements in pain, diarrhea, and bloating.

Does low FODMAP mean dairy free? ›

People on the Low-FODMAP Diet are only limiting lactose, not going dairy-free. Dairy-free items are derived from nuts or plants and while they do not contain lactose, they also do not contain the same nutrients as lactose-free dairy foods.

What does it mean if the low FODMAP diet doesn't work? ›

Reasons the FODMAP diet might not work for you

These can often be mistaken for IBS, and include inflammatory bowel disease, coeliac disease, diverticular disease and bowel cancer, among others. If you haven't yet seen a doctor, make an appointment to get these crossed off the list.

What can vegans eat on elimination diet? ›

Foods to eat

Non-Starchy Vegetables: Include a variety of leafy greens, cruciferous vegetables, and squash. Lean Proteins: Choose lean sources such as tofu, tempeh, and legumes for protein. Healthy Fats: Incorporate avocados, nuts, and olive oil for essential fatty acids.

References

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