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If you’re plant-based AND low FODMAP, finding recipes can be a challenge. So I’ve curated this list of ten vegan low FODMAP dinner recipes to make Monday to Friday a little easier!

Before we get there, some of you may be wondering what a FODMAP is, and why someone might go on a low FODMAP diet? Let’s start with the basics.

What does FODMAP stand for?

FODMAP is an acronym for Fermentable Oligo-, Di-, and Monosaccharides and Polyols. The FODMAPs are carbohydrates that are not fully digested by some of us; if we have irritable bowel syndrome (IBS), these FODMAPs move into the colon where they are fermented by bacteria causing gas, intestinal discomfort and bloating. Some FODMAPs, like lactose, can also draw water to them, loosening up your bowel movements.

Many plant foods have high FODMAPs, such as apples, mangoes, pears, asparagus, artichoke, garlic, wheat, barley, rye, honey, agave syrup, yogurt, and cashews. You might have noticed that these are really healthy foods…so don’t avoid them if you don’t have to! In fact, if you don’t have IBS, eating more FODMAP-rich plant foods may help you build a healthier microbiome, as most high fiber plant foods will.

Why might one go on a low FODMAP diet?

A low FODMAP diet involves eliminating high FODMAP foods from your daily meals for 4 – 8 weeks to allow your system to calm down, after which, you slowly reintroduce them back into your diet. When you reintroduce, it allows you to identity which FODMAPs are triggering the IBS symptoms and which are not…and how much you tolerate.

Although this is a great initial strategy for those with IBS, and helps to relieve intestinal discomfort, it’s definitely not a long-term solution. Remember that low FODMAP diets should always be temporary because what makes them effective is also what makes them potentially harmful long term: it starves the good microbes in our gut and can place our gut health at risk.

There are so many different reasons why a person may feel intestinal discomfort, and it may not be because of IBS. If you experience any intestinal discomfort after eating certain foods and symptoms persist, go talk to your doctor. If you know that you have IBS and want to try a low FODMAP diet, come and see us for a one-on-one consult.

10 Low FODMAP Vegan Dinner Recipes

You might be wondering if you can actually go low FODMAP while maintaining your plant-based or vegan diet and the answer is, yes you can! There are plenty of low FODMAP plant foods to enjoy so you stay well nourished as you get to the bottom of your gut troubles. Here are 10 low FODMAP vegan dinner recipes to help make meal planning easier too!

FODMAP friendly bolognese (that’s incidentally vegan) – Georgeats

FODMAP friendly bolognese that is easy, delicious and incidentally vegan. Serve it on it’s own, spiced up as a chilli bowl, or on gluten free pasta.
Get the recipe

Low FODMAP Tomato Carrot Soup

One pot + eight ingredient creamy Carrot Tomato Soup ready in under 30 minutes! Gluten Free + Low FODMAP + Vegan + Paleo …
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Sweet and sticky ginger buckwheat noodles (vegan, gluten free, FODMAP friendly) – Georgeats

Can we quickly address the fact that the word sticky suddenly becomes desirable when discussing (buckwheat) noodles? 
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Faux Falafel Quinoa Veggie Burgers with Tzatziki

This falafel-style quinoa veggie burgers recipe uses chickpeas, tzatziki and middle eastern spices. It’s gluten-free, vegan and low FODMAP.
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Marinated Tofu with Greens & Rice

Simple and flavourful for dinner with plenty of plant-based protein!
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Low FODMAP Cup of Noodles – Tara Rochford Nutrition

This DIY take on the familiar Cup of Noodles is delicious, perfect for lunch, and tastes so fresh! Low FODMAP, gluten free, vegan, dairy free.
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FODMAP friendly lasagne (that’s vegan and gluten free) – Georgeats

A recipe for FODMAP friendly lasagne that is vegan, gluten free, and probably one of the best things I’ve ever eaten. SO DAMN GOOD.
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Low FODMAP Vegan Nourishing Bowl – A Little Bit Yummy

This low FODMAP vegan nourishing bowl makes a delicious lunch or dinner!
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FODMAP-friendly pumpkin soup (vegan) – Georgeats

FODMAP-friendly pumpkin soup that is vegan/vegetarian, straightforward, super delicious and has lots of options for making it your own.
Get the recipe

DOWNLOAD YOUR FREE LOW FODMAP STARTER KIT HERE!

cobb salad with serving spoons and water glass

Vegan Low FODMAP Dinner Recipes: Cobb Salad

This cobb salad, packed with veggies + protein-rich tempeh 'bacon', is a healthy, light yet satisfying meal. A great vegan low FODMAP dinner that everyone will love!
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Ingredients

Tempeh 'Bacon'

  • 1 package tempeh, sliced into 1/2 cm (1/4 inch) slices
  • ¼ cup tamari, gluten free if desired
  • 2 tablespoons pure maple syrup
  • 1 tablespoon apple cider vinegar
  • 1 teaspoon ground cumin
  • ½ teaspoon smoked paprika
  • 1 tablespoon avocado oil, for cooking

Red Wine Vinaigrette

  • ¼ cup red wine vinegar
  • ¼ cup avocado or extra virgin olive oil
  • 2 tablespoons Dijon mustard
  • 2 teaspoons dried oregano
  • 1 teaspoon salt
  • freshly cracked pepper

Salad Assembly

  • 2 hearts of romaine, or one head of romaine lettuce, chopped
  • 2 cups diced cucumber
  • cups thawed frozen corn
  • 2 small tomatoes, deseeded and diced
  • 1 cup low FODMAP vegan cheeze, a starch based choice like Violife with no soy or cashews
  • ½ avocado, sliced
  • ¼ cup minced chives

Instructions 

Tempeh 'Bacon'

  • In a sealable glass container, whisk up tamari, maple syrup, apple cider vinegar, cumin and smoked paprika. Add sliced tempeh, sealand gently invert to coat tempeh with marinade.
  • Marinate on counter for up to 1 hour or in the fridge for up to a day.
  • When ready to cook, heat avocado oil in a nonstick skillet on medium heat. Frry tempeh until golden brown on both sides, about 2-4 minutes a side.

Red Wine Vinaigrette

  • In a jam jar, shake up red wine vinegar, oil, Dijon, oregano, salt and pepper. Set aside.

Salad Assembly

  • In a medium bowl, toss romaine with half the dressing. Arrange on a platter.
  • Top with cucumber, corn, tomatoes, cheeze and avocado. Sprinkle over chives and remaining dressing and serve.

Notes

Avocado is low FODMAP in a 1/8 fruit serve so if low FODMAP, watch your portion! 1/2 an avocado should serve 4 people.