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25 HEALTHY & LOWER-CALORIE Delicious Low-FODMAP Recipes for Breakfast, Lunch and Dinner; Gluten-free

Published: January 18, 2025
by: Dr. Rachel Pauls

Here are my 25 FAVORITE ‘good-for you’ recipes for your whole day. All are low-FODMAP, so they are kind to your tummy, and gluten-free. Most are made with simple ingredients, and come together in under an hour. I am including recipes for breakfast, lunch, and dinner, plus some snacks at the end), so you have tons of options!!

While I usually reinforce that the low-FODMAP diet is not a ‘diet’, I know that eating healthy, and making wise choices, is a recommendation for many Americans (including me). The options below are lower in calories, while being nutritious options for your day. I included nutritional data for all the recipes to make it easy for you to decide.

As you peruse these delicious recipes, you may note a fair number of vegan, vegetarian, fish, and shellfish meals. That is a natural finding, since those options do tend to have less fat, and healthier profiles. But don’t worry, because I also included plenty of chicken, turkey, beef, and pork selections as well!

Please know that severe calorie restriction at any time is not recommended, and to balance your journey with exercise, meditation, mindful eating practices, and fulfilling activities.

For other low-FODMAP tips and menu ideas, you may enjoy:

Be healthy and happy,

Rachel Pauls, MD

6+ Healthy Low-FODMAP Breakfasts

1. Low-FODMAP ‘Green Machine’ Detox Smoothie; Gluten-free, Vegan (cal: 375, protein: 27.5, fat 6.9)

Perfect for any morning, this smoothie packs flavor, and anti-inflammatory power with spinach, ginger, pineapple, and fresh lemon. If you prefer a more traditional tasting smoothie, I also have several other recipes, such as Dr. Rachel’s Favorite Low-FODMAP Smoothies; Peanut Banana, Wild Blueberry Chia & Strawberry Almond Flax, Low-FODMAP PB&J (Peanut Butter and ‘Jelly’) Smoothie; Gluten-free, Vegan, and Energizing Low-FODMAP Pineapple Orange Smoothie; Gluten-free, Vegan, Dairy-free.

Get the recipe for Low-FODMAP ‘Green Machine’ Detox Smoothie

2. Low-FODMAP & Gluten-free ‘Speculoos Cookie’ Steel Cut Oats; Vegan (cal:116, protein: 4.2, fat:2.9)

Steel cut oats contain more fiber and a lower glycemic index than other oat varieties. They have a nutty, wholesome texture, and keep you feeling satisfied all morning. I love this version with warm spices, similar to our favorite ‘airplane’ cookies! For a hot breakfast quinoa option, try my recipe here: Low-FODMAP Peanut Butter and Banana Breakfast Quinoa; Gluten-free, Vegan.

Get the recipe for ‘Speculoos Cookie’ Steel Cut Oats

3. Low-FODMAP Chai Overnight Oats; Gluten-free, Vegan (cal: 364, protein:9.6, fat: 9.7)

This recipe is a blog-favorite. it combines rolled oats with warm chai spices, chia seeds, and other healthy ingredients. Leave it overnight in the fridge, and have a perfect on-the-go breakfast the next morning! For an overnight quinoa option, see my recipe Energizing Low-FODMAP Blueberry Almond Overnight Quinoa; Gluten-free, Vegan.

Get the recipe for Low-FODMAP Chai Overnight Oats

4. Healthy Low-FODMAP Protein Waffles; Gluten-free, Dairy-free (cal:250, protein: 9.4, fat: 14)

My answer to the ‘protein waffle’ trend, this version is filled with fiber and protein. Making these at home is much more affordable and good for you! Serve these with your favorite syrups, nut butters, and fresh fruit.

Get the recipe for Healthy Low-FODMAP Protein Waffles

5. Protein-Power Low-FODMAP Berry Smoothie Bowl Recipe; Gluten-free, Vegan (cal: 358, protein: 36.9, fat: 11.2)

I love smoothie bowls, so pretty, and so good for you. My recipe uses Greek yogurt for more protein power, and lots of fresh berries for amazing flavor and texture.

Get the recipe for Protein-Power Low-FODMAP Berry Smoothie Bowl Recipe

6. Healthy Low-FODMAP ‘Banana Bread’ Breakfast Cookies; Gluten-free, Dairy-free (cal: 191, protein: 4.6, fat: 8.3)

An easy one-bowl recipe. These are awesome for road trips, breakfast, and snacking throughout the day. I love the flavor of banana, cinnamon, and oats. Everyone in the family will fight over these breakfast cookies!

Get the recipe for Healthy Low-FODMAP One-Bowl ‘Banana Bread’ Breakfast Cookies

7 Healthy Low-FODMAP Lunches

1. Gut-Friendly ‘Mediterranean’ Tuna Salad with Olives; Low-FODMAP, Gluten-free (cal: 197, protein: 18.2, fat:11.2)

Super delicious. This is a light tasting tuna salad recipe, packed with tomatoes, olives, and hearts of palm. Full of so many textures, and colors. You won’t believe how good it is for you!

Get the recipe for Gut-Friendly ‘Mediterranean’ Tuna Salad with Olives

2. Low-FODMAP Crunchy Thai Peanut Salad; Gluten-free, Vegan (cal:232, protein:11.9, fat: 10.3)

Amazing, crunchy, peanut flavor. Vegan friendly, full of protein from the quinoa and edamame. This salad is an instant hit at any occasion.

Get the recipe for Low-FODMAP Crunchy Thai Peanut Salad

3. Low-FODMAP Carrot and Curry Soup; Gluten-free, Vegan (cal:318, protein:3.2, fat: 23.7)

This homemade soup is made with the goodness of carrots, enhanced by curry, ginger, and infused oils. So easy, this soup is ready in about 30 minutes. The best option for lunch, or a cold winter night.

Get the recipe for Low-FODMAP Carrot and Curry Soup

4. Easy Low-FODMAP Superfood Salad with Kale & low-FODMAP Dressing; Gluten-free, Vegan (cal:138, protein: 2.6, fat:11.9)

The dressing for this salad is so basic, you will be blown away by the delicious flavor it has. Using kale adds protein, and packs nutrients, while my tip on ‘massaging’ the kale will show you how to bring out the best color and taste. Add some canned tuna, or salmon for additional protein and energy.

Get the recipe for Easy Low-FODMAP Superfood Salad with Kale & Low-FODMAP Dressing

5. Low-FODMAP Minestrone Vegetable Soup Recipe; Gluten-free, Vegan (cal: 169, protein: 4.6, fat: 7.6)

This is a blog favorite. Amazing, hearty, delicious soup, packed with ingredients everyone loves. Read my tips on adding macaroni later, if you plan to store the soup a while.

Get the recipe for Low-FODMAP Minestrone Vegetable Soup Recipe

6. Juicy Low-FODMAP Turkey Burgers with Low-FODMAP Asian Slaw; Gluten-free, Dairy-free (cal: 434, protein: 16.4, fat:20.3)

A quick and delicious recipe for juicy low-FODMAP Turkey Burgers, topped with fresh tasting low-FODMAP Asian Coleslaw. Perfect grill-out meal that is gluten-free too.

Get the recipe for Juicy Low-FODMAP Turkey Burgers with Low-FODMAP Asian Slaw

7. Low-FODMAP Curry Chicken Salad; Gluten-free (cal: 394 protein: 26.4, fat:25.4)

My father often ordered this for lunch at restaurants, and I would enjoy ‘tastes’ many times in the meal. Somehow, the flavors of this chicken salad just work. If you want to lighten the recipe, try light mayonnaise and sour cream instead.

Get the recipe for Low-FODMAP Curry Chicken Salad

12 Healthy Low-FODMAP Dinners

1. Low-FODMAP One Pan Italian Chicken and Vegetables; Gluten-free, Dairy-free (cal: 338, protein: 41, fat: 15.3)

My first sheet pan recipe on the blog, and a popular one for good reason. This filling meal combines seasoned chicken breasts with carrots, zucchini, and tomatoes. The prep is straightforward, and cleanup a snap.

Get the recipe for Low-FODMAP One-Pan Italian Chicken and Vegetables

2. Low-FODMAP 30-Minute Asian Grilled Salmon; Gluten-free, Dairy-free (cal: 274, protein: 32, fat: 16)

A fantastic grilled salmon, with a simple marinade. Only 5 ingredients! This supper is perfect with a salad, grilled veggies, or your favorite low-FODMAP crusty bread.

Get the recipe for Low-FODMAP 30-Minute, 5-ingredient, Asian Grilled Salmon

3. Low-FODMAP 30-Minute Skillet Chicken Cacciatore; Gluten-free, Dairy-free (cal: 288, protein: 29.4, fat: 10.8)

One-skillet, thirty-minute meals are just what I love on a weeknight, and this supper has great veggies, tender chicken, and a tasty sauce. Serve it with potatoes, pasta, or rice.

Get the recipe for Low-FODMAP 30-Minute Skillet Chicken Cacciatore

4. 30-Minute Tahini Ginger Salmon; Gluten-free, Dairy-free (cal: 443, protein: 42.7, fat: 25.3)

Salmon is one of my favorite fish, since it is packed with healthy fats, and tastes great in many ways. This recipe uses sesame seed paste (tahini) with ginger, and maple syrup to marinate the salmon. I love it with broccoli, and steamed rice.

Get the recipe for 30-Minute Tahini Ginger Salmon

5. Low-FODMAP One-Skillet Balsamic Chicken with Green Beans; Gluten-free, Dairy-free, 30-minutes (cal: 490, protein: 54.1, fat: 23.3)

One-skillet convenience, this chicken dinner has a tangy balsamic marinade alongside green beans. Everything you need in about 30 minutes. Top it with sliced almonds for added texture and flavor.

Get the recipe for Low-FODMAP One-Skillet Balsamic Chicken with Green Beans

6. Low-FODMAP Meat & Quinoa One-Pot Recipe; Gluten-free, Dairy-free (cal: 235, protein: 24.5, fat: 5.7)

Happy to include some beef recipes on my list, this one-pot meal includes the protein power of quinoa, as well as veggies, and a tomato-based sauce. A hearty family option.

Get the recipe for Low-FODMAP Meat & Quinoa One-Pot

7. One-Pot Low-FODMAP Turkey Pumpkin Chili; Gluten-free (cal: 245, protein: 24.5, fat:11.7)

A terrific chili recipe using ground turkey and canned pumpkin for added vitamins and fiber. You will enjoy this supper all seasons of the year.

Get the recipe for One-Pot Low-FODMAP Turkey Pumpkin Chili

8. Easy Low-FODMAP 30-Minute Vegetarian (or Vegan) Fried Rice; Gluten-free (cal: 551, protein: 25.1, fat 20.2)

My fried rice is super popular for good reason. Seasoned rice, with veggies, protein, and an awesome sauce. Try this with tofu (for vegans), or add chicken or shrimp.

Get the recipe for Easy Low-FODMAP 30-Minute Vegetarian (or Vegan) Fried Rice

9. Low-FODMAP Sheet Pan Flank Steak with Kale & Potatoes; Gluten-free, Dairy-free (cal: 325, protein: 25.9, fat 19.9)

Tender flank steak is combined with the powerhouse of kale, alongside crisp wedges of potato. An affordable way to serve steaks to your family.

Get the recipe for Low-FODMAP Sheet Pan Flank Steak with Kale & Potatoes

10. Low-FODMAP Maple Turkey Breast; Gluten-free, Dairy-free (cal: 315, protein: 49.5, fat: 3.8)

This turkey breast meal has been served at many family events, as well as being one of my weekly meal preps for years. The sauce is simple, but super flavorful, and the meat is juicy and delicious.

Get the recipe for Low-FODMAP Maple Turkey Breast

11. 30 Minute Low-FODMAP Chicken & Broccoli Stir-Fry; Gluten-free, Dairy-free (cal: 249, protein 25.3, fat: 11.8)

A standout favorite on my blog, this easy recipe stir-fries chicken pieces with broccoli and carrots, in a soy based sauce. Serve alongside rice or noodles for a full dinner.

Get the recipe for 30 Minute Low-FODMAP Chicken & Broccoli Stir-Fry

12. Low-FODMAP Skillet Pork Chops; Gluten-free, Dairy-free (cal: 386, protein: 51.4, fat: 16.3)

Skillet pork chops in a sauce with a hint of spiciness, I was blown away by this tasty dish. Since pork chops are a leaner cut of meat, this is a healthy selection for my list.

Get the recipe for Low-FODMAP Skillet Pork Chops

BONUS: 4 Healthy Low-FODMAP Snacks

1. Low-FODMAP No-Bake Oatmeal Chocolate Chip Energy Bites; Gluten-free, Vegan (cal: 208, protein: 5.2, fat: 10.4)

Energy bites (or energy balls) are perfect travel, on-the-go, anytime-of-day snacks. These are delicious and packed with good-for-you oats, seeds, peanut butter, and a little bit of chocolate.

Get the recipe for Low-FODMAP No-Bake Oatmeal Chocolate Chip Energy Bites

2. Low-FODMAP Chocolate Dipped Fruit Recipe; Gluten-free, Vegan (cal 253, protein: 3.5, fat: 17.9)

I’ll never forget the first time I tried a chocolate covered strawberry. Sometimes the simplest things are just what you crave. Opt for any of your favorite low FODMAP fruits with this recipe.

Get the recipe for Low-FODMAP Chocolate Dipped Fruit Recipe

3. 5-Minute ‘Skinny’ Low-FODMAP Flavored Yogurt Fruit Dips (4 ways); Gluten-free (cal: 58, protein: 13.8, fat: 7.8)

Since it is tricky to find a commercial available flavored yogurt without high FODMAP additives, I have created homemade versions of my favorites. Use these as a dip, or have a full snack.