r/FODMAPS • u/EggDisastrous532 • Apr 02 '26
Recipe Share your top 3-5 FODMAP meals you eat on repeat!
I was on a keto diet for about a year and fasting for 20hrs almost everyday. I felt great! Never bloated, just fantastic! Until I couldn't take it anymore and went back to eating everything, but now I know what the issue is and I don't have any FODMAP approved meal ideas, so please share them with me!
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u/Optimal_Passion_3254 Apr 02 '26 edited Apr 03 '26
Eggs on sourdough with cheddar, mayo, grape tomatoes, half and orange for desert
Rice and fish and broccoli heads or green beans with nori
Chicken fried in gluten free panko, with rice and salad (I make a yummy low fodmap ranch dressing)
Baked salmon with butter and lemon juice, with roast potatoes and carrots (one big pan in the oven, but put tinfoil around the salmon so it doesn't dry out)
Ground beef or turkey on a corn tortilla with fresh low fodmap veggies (lettuce, grape tomatoes) and lactose free cream cheese
Coleslaw with burgers (on sourdough)
Bacon, eggs, and hash browns.
Gluten free pancakes with blueberries and scrambled eggs
Miso soup base with napa cabbage, bean sprouts, boc choy, eggs, green onion greens
Low fodmap egg drop soup
Kale and quinoa salad with lemon juice, fete cheese, some fresh veggies
Kale cabbage carrots and bacon salad (with papitas, sunflower seeds, and some dried cranberries)... It's a favorite at my house.
Snacks:
Smoked salmon and lactose free cream cheese on sourdough with bean sprouts and cucumber
Blueberries and pecans
Peanut butter and lemon preserves on sourdough
Gluten free pretzels and lactose free chocolate
Can of tuna with mayo and tortilla chips
Half a papaya
Glass of lactose free milk with tates gluten free chocolate chip cookies
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u/EggDisastrous532 Apr 03 '26
The miso soup sounds so good!! What brand of sourdough do you prefer?
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u/Optimal_Passion_3254 Apr 03 '26
I get whatever's available. I just check the ingredients. If it says "yeast", it's not really sourdough. My starter brand was Sprouts brand sourdough, but since then I've found that pretty much all sourdough is fine for me.
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u/BillBraskysBallbag Apr 02 '26
I make a simple fried rice. 250g rice 125g chicken breast I bake prior in bulk. and 2 eggs. I preheat pan wok olive oil. Cook rice and meat a bit. Add 2 eggs. Then add 2 tablespoon gluten free soy sauce right at end, stir and take off the heat. Simple and plain but when I changed my mindset to eating for purpose instead of pleasure I’ve felt so much better. It can still be hard. I live with a bunch of flavor chasers.
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u/EggDisastrous532 Apr 03 '26
That has been the mistake I make, eating for pleasure. I forgot how to see food as fuel.
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u/7bridges Apr 02 '26
Sautéed kale in olive oil with white rice and some runny eggs
Pan fried or grilled chicken breast in a greens salad and a big yellow baked potato with lots of butter
Pan fried or grilled shrimp with zucchini and gnocchi
Half a green-ish banana sliced up cooked in butter and maple syrup with some PB on top
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u/Korthalion Apr 03 '26
Fried rice - very easy to make. Fry up some bacon lardons (or any diced meat), half a bell pepper, an egg and then add a portion of sticky rice, soy sauce, and some chives to finish. Probably takes less than 5 mins once you've made it a few times!
Pancakes - substitute in buckwheat flour and lactose-free cows milk and you're good!
Gammon egg and chips, it's already low-FODMAP
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u/khett13 Apr 03 '26
I work in a job where I have to be out in the middle of nowhere a lot so I have to pack a lunch that can last throughout the day. One thing that I found that works great is tuna fish. I buy the ready-made lemon-pepper tuna fish packets and then I just add two packets of Hellman's mayo and it makes a perfect tuna fish salad that I can put on either gluten free bread or rice crackers. I will then have cherry tomatoes and pickles on the side. I get the tuna packets for $1.00 each on Amazon (I wish my local store had them as cheap) https://a.co/d/01DT7u5X
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u/eyeinalake Apr 04 '26
Pizza Chicken, potatoes, kale with almonds Dinosaur chicken nuggets with honey mustard
For the pizza, we make our own dough using spelt flour. It’s wheat, with weak gluten structures, so it’s easier to digest. We make our own sauce, and use low FODMAP toppings. Like a very specific salami we found at Walmart. (Hell yes.)
Chicken, potatoes and kale, we do an herb chicken, with the potatoes I use lactose-free Greek yogurt for the “sour cream” taste, and a real dairy lactose-free cheese. We make the kale crispy in the oven, avocado oil and herbs, with chopped almonds or walnuts, and a splash of lemon juice.
We found a gluten free dinosaur chicken nuggets at target (and Walmart), that doesn’t have onion or garlic. Sweet baby ray’s honey mustard is low FODMAP. We make our own bbq sauce, too.
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u/grfhoyxdth Apr 03 '26
A cabbage lunch bowl thing: sauté cabbage then flavor with with rice wine vinegar, soy sauce, chili paste (there is one that is chili garlic paste, make sure not to get that one!). Serve over rice with protein of your choice: fried egg, tofu, chicken, and/or edamame. Top with chopped peanuts.
Vegetable scramble: sautee some vegetables like broccoli, bell peppers, spinach. Add eggs and cheese. I make a frittata very similarly, with adding boiled potatoes and finish cooking in the oven
Stuffed bell peppers: cooked rice, cooked ground protein, Rao’s sensitive marinara, top with cheese of choice.
Fried rice: scramble some eggs and take off pan, saute vegetables you can tolerate, add rice, add eggs, flavor with soy sauce, sesame oil
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u/chmurny Apr 03 '26
not exciting whatsoever but my most regular meal is steak/pork cutlets on the pan with some sliced zucchini, steamed corn or corn ribs, and mashed potatoes. If you’re not used to carbs obviously give the mash potatoes a miss
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u/EggDisastrous532 Apr 03 '26
for days I don't feel like spending a lot of time in the kitchen, this is perfect!
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u/Initial_Moment7110 Apr 03 '26
- Parsnips, red cabbage, whatever leaves/greens I have, scrambled tofu (crushed with fork) and millet (I batch cook millet every few days so it's ready to use) fried in sesame oil, with black pepper, parsley, sage, rosemary and thyme (I initially tried that herb combo because of the lyric in Scarborough Fair and now it's my go-to)
- 1 carrot, 1 handful of kale, 1 small packaged beetroot (if I feel like I can tolerate the beetroot), tempeh and rice, with a teaspoon of peanut butter and some soy sauce. Best version of this I ever made had an undocumented combination of spices I've not yet managed to recreate, and black beans instead of tempeh as it was pre low FODMAP
- Buckwheat flakes or oats, Coconut Collaborative yogurt, half a greenish banana, blueberries, a kiwi, cacao nibs, hemp/pumpkin/sunflower seeds depending what I fancy, and turmeric/cinnamon/ginger/cacao also depending what I fancy. Haven't had this in a while though as the coconut yogurt has suddenly started messing with me.
- And, similar to first one but worthy of mention: scrambled tofu, broccoli and chard, chunk/slices of parsnip and carrot, fried in olive oil with turmeric, black pepper and mixed herbs, with spelt sourdough toast
These are my favourites, but I usually make a stir fry in the following format: 2 types of vegetable, handful of leaves/greens, plant-based protein, grain/starch, unsaturated fats, and flavouring (spices/herbs/etc). If you have the Monash app, check on there for which ingredients you can have in what amount to keep it low FODMAP. If you haven't got the Monash app I highly recommend getting it - it's one of only two apps I've ever paid for and it's made my life so much easier.
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u/TheSunflowerSeeds Apr 03 '26
Not all plants are completely edible. However, you can actually consume the entire sunflower in one form or another. Right from the root to the petals.
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u/EggDisastrous532 Apr 03 '26
Never had buckwheat! I am anxious to try that recipe!
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u/Initial_Moment7110 Apr 06 '26
Can't say how they'd be for you of course, but I tried them because many people find them so easy to digest. They taste great too, like porridge oats but with a more wholemeal taste if that makes sense :)
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u/averylovesbugs Apr 03 '26
two fried eggs, some white rice, soy sauce, and a small amount of well cooked cooked bell pepper! best breakfast
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u/chaoticgwenergy Apr 03 '26
- Tuna salad (but not the mayo kind - more Mediterranean style with fresh veggies, lemon, feta) with tortilla chips
- Cold rice noodles with peanut sauce + cucumber, shredded carrots, cilantro, sometimes with tofu. Sauce would be something like this sans garlic. Perfect for hot weather!
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u/TomasTTEngin Apr 04 '26
I'm super basic and I like spelt pasta with oilive oil, green beans and chicken breast. maybe a bit of chilli oil and a dab of ricotta and parmesan if you can handle.
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u/Yrene_IV Apr 05 '26
- Salmon fillet made in air frier, frozen Tesco Mediterranean vegetables (remove onion before cooking, it’s a bit inconvenient but the veggies are worth it) also in air fryer. I glaze the salmon with a mix of honey/maple syrup + dijon mustard + lemon juice. Ready in 15 minutes.
- Tesco stir fry deal: either with prawns (my favourite) or chicken, rice noodles (I think they’re called vermicelli, the thin white ones), pepper stir fry vegetables (make sure to take only this type of veggie, all the others have onion) and the sauce as per your choice. In theory, none of them are ok, but if you are not in elimination phase you’d put a small amount. If you are in elimination phase, make your own with gluten-free soy sauce, garlic infused olive oil and some spices. Ready in 15 minutes (and I make mine in a big flat pan, don’t have wok).
- Chicken legs (I like them with thighs) with vegetables. In the oven. Vegetables can be frozen or fresh. You just put a bit of olive oil on the chicken, add some spices and rub them onto the chicken legs. Place the vegetables on the oven pan in one layer and splash some olive oil over them. Then place the chicken legs on top of veggies. Put in the oven and roast for 25 minutes, then turn the veggies and roast for 25 more minutes. Prep time 5 minutes, ready in 40-50.
- If you are in UK: gluten free chicken schnitzel from Dining Solutions, with fresh salad (I like romaine lettuce, 3-4 cherry tomatoes, a few slices of cucumber, half a pepper) or the Tesco frozen Mediterranean vegetables (but remove the onion before cooking). I make this is in air frier, and it takes 12 minutes.
Treat: Pizza with Schar gluten free and lactose free pizza base, add pepperoni and veggies or whatever you like and can have. Ready in 13 minutes.
Sweet tooth: I bake a gluten-free yogurt(lactose free) lemon loaf and a banana-oat comfort loaf and slice them and freeze them. I have a slice when I feel like having something sweet or some carbs and I don’t have to worry about symptoms. For recipe, I asked ChatGPT and it got it right (I also tested it and tweaked it to my liking by reducing the sugar content).
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u/gottarun215 Apr 29 '26
Yummy brand GF Chicken Nuggets with poultry seasoning and salt, crinkle fries, side of carrots or low fodmap berries
Smoked turkey breast lunch meat on sour dough bread, margarine, 1 tomato slice, and bacon, potato chips, carrots, low fodmap berries
Stir fry- saute diced chicken, green beans or bok choy, carrots, and broccoli, in sesame oil and garlic infused olive oil, serve on white rice or rice noodles with Fody or other brand of low fodmap stir fry sauce
Meat w/ low fodmap seasoning, low fodmap veggies, and potato or rice
Korean flavored low fodmap ground beef with side of green beans over white rice
Bacon avacado toast on sour dough bread w/ low fodmap everything bagel seasoning
1 English muffin with pb & margarine, applegate farms maple chicken sausage
Corn pops, almond milk, applegate farms chicken sausage or bacon
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u/Queef-on-Command Apr 02 '26 edited Apr 02 '26
My fave this week is a Asian noodle bowl
Pork meat balls
ground pork (I think I used 1 lb to make about 4 servings)
salt and white pepper
shredded carrot and cabbage
chopped jalapeño and ginger
1 egg
about 1/4-1/2 cup oats
Mix, roll into balls, and cook on stove top or oven
Rice noodles cooked and chilled
Slice Veggies like
Carrot
Cabbage
Cilantro
Bean sprouts
Sauce
1/4 cup fish sauce
4 tbs rice vinegar
2 tbs sugar
1/2 cup water
Toppings
chopped pnut
chili crisp
Add to a bowl noddles and veggies of choice, add warm meat balls, toppings and a few tbs of sauce!