We gathered 35 low FODMAP vegan recipes to help you on your vegan and low FODMAP journey. A vegan Low FODMAP Diet may seem quite restrictive, so read this guide to know what you need to consider.
In this article, we collected recipes you can try out for each meal. As a bonus, we also added recipes and ideas for low FODMAP vegan snacks and desserts.
Low FODMAP vegan recipes: Breakfast
It is recommended that people with IBS start the day with breakfast (1). In this section, we will give you vegan low FODMAP substitutes for breakfast staples.
Breakfast smoothies can be a convenient option when you are on the go or if you want to include more fruits in your diet. However, many fruits are high in FODMAPs. Always check the Monash app for low FODMAP portion sizes, and be cautious of FODMAP stacking.
You can try these low FODMAP smoothie recipes:
Check our post on Low FODMAP Smoothies – 25 Recipes to get more recipes.
Vegan Scrambled Eggs
Vegan substitutes for scrambled eggs are delicious and high protein-rich breakfast ideas.
Low FODMAP vegan recipes for ‘scrambled eggs’ include:
If you have a sweet tooth and want to kick-start your day with a sweet breakfast, try some of these recipes.
Low FODMAP vegan recipes to try:
- Vegan Pancakes
- Vegan Buckwheat Pancakes
- Vegan Blueberry Muffins
- Vegan Strawberry Waffles
- Overnight Oats with Berries
- Blueberry Almond Overnight Quinoa
Tip: If you lack time in the morning, prepare your breakfast the night before by making overnight oats and quinoa.
Low FODMAP Cereals
Cereals are convenient breakfast foods. You can make homemade granola if you like being creative in the kitchen.
Vegan low FODMAP granola recipes to try:
- Kellogg’s Cornflakes Cereal
- Kellogg’s Rice Krispies Cereal
- GoodMix Superfoods Blend 11 Breakfast Cereal
- Carman’s Original Fruit Free Muesli
- Sanitarium Gluten Free Weet-Bix
You can prepare a bowl of cereal with a low FODMAP yogurt, such as coconut yogurt, or low FODMAP milk alternatives, such as almond and rice milk.
Low FODMAP Vegan Recipes: Lunch and Dinner
When it comes to low FODMAP vegan dishes for lunch and dinner, there are many suitable options that can still hit your protein targets.
You may be surprised to see recipes with beans and pulses below. These can still be consumed in smaller quantities while on the low FODMAP diet (check the Monash app). You should also spread these out throughout the day.
Remember to buy canned beans or lentils, rinse, soak and rinse again, discarding the water to reduce the FODMAP content. Boiling them and discarding the water will also further reduce FODMAPs.
Pies and Casseroles
Tempeh and Tofu Dishes
Low FODMAP Vegan Recipes: Snacks
Don’t ignore your hunger queues! You are in the right place if you are out of ideas for low FODMAP vegan snacks – sweet or savoury.
Low FODMAP Vegan Recipes: Desserts
You can also experiment with these low FODMAP vegan recipes:
- Low FODMAP Strawberry Banana Ice Cream with Chocolate Fudge Sauce
- Fudgy Low FODMAP Vegan Brownies
- Sweet Potato Chocolate Chip Cake
You can check out our article about Low FODMAP Desserts for more ideas. Check the section “Low FODMAP Desserts: Vegan”.
Protein Sources in low FODMAP Vegan Recipes
You might wonder how to get enough protein, as most plant-based protein sources are unsuitable for a low FODMAP diet. Luckily, there are still many options to have a high-protein meal, which this section will discuss.
To increase your protein intake on a vegan low FODMAP protein sources, include some of the following in your diet:
- Firm tofu
- Canned lentils and chickpeas
- Nuts (such as peanuts and walnuts)
- Seeds (such as sunflower and pumpkin seeds)
However, check the Monash app for exact low FODMAP serving sizes.
You can read about this in more detail in our post, a Vegan Diet for IBS.
Low FODMAP Vegan Recipes: Summary
It is tricky to do the low FODMAP diet if you are vegan because many of the protein sources you rely on also contain FODMAPs. Despite this, you can still choose between firm tofu, tempeh, canned lentils and chickpeas, nuts and seeds etc.
If you run out of ideas for meals, snacks, or desserts, you can check the nutritious and delicious low FODMAP vegan recipes we listed above.
Written by Barbara Lešnik, Student Dietitian, reviewed by Bethany Willson, Specialist Gastroenterology Dietitian, and Kirsten Jackson, Consultant Dietitian BSc Hons, RD, PG Cert.
Beth is UK HCPC Registered Dietitian who specialises in gastrointestinal surgery. Beth graduated from University of Surrey in 2020 with a degree in Nutrition and Dietetics.
Last updated on September 10th, 2023 at 05:31 am