Easy & Delicious Low-FODMAP Vegan Recipes

Easy & Delicious Low-FODMAP Vegan Recipes

Looking for simple and delicious low-FODMAP vegan recipes? Whether managing digestive health or simply exploring plant-based meals, these easy-to-make dishes are designed to nourish your body while being gentle on the gut.

From protein-packed salads to creamy smoothies, each recipe is crafted to offer great flavour without the discomfort of high-FODMAP ingredients. Try these wholesome meals and enjoy a satisfying, plant-based lifestyle!

Is Vegan Food Low In FODMAP?

Vegan cuisine can be low in FODMAPs, but careful ingredient selection is necessary. The low FODMAP diet aims to reduce certain fermentable carbohydrates that may contribute to digestive discomfort in people with gastrointestinal diseases, including irritable bowel syndrome (IBS).

While many vegan foods, such as fruits, vegetables, grains, and legumes, are nutritious, some are high in FODMAPs.

For instance, onions, garlic, beans, lentils, and certain fruits (like apples and pears) are high in FODMAPs and might cause discomfort.

However, there are plenty of low-FODMAP vegan options. Safe choices include firm tofu, tempeh, quinoa, rice, oats, carrots, zucchini, spinach, strawberries, and blueberries.

Low-FODMAP nuts like walnuts and pecans are also suitable in small portions. Adjusting recipes to be vegan and low-FODMAP-friendly involves substituting high-FODMAP ingredients with these alternatives, such as using garlic-infused oil for flavour without the FODMAPs in garlic.

With mindful planning, a vegan low-FODMAP diet can be balanced, nutritionally adequate, and enjoyable while supporting digestive health.

Easy & Delicious Low-FODMAP Vegan Recipes

Enjoy a quick, refreshing dish with Zucchini Noodles and Basil Pesto—a nutrient-rich, low-FODMAP meal packed with antioxidants, B vitamins, and healthy fats to fuel your day!

1. Vegan Zucchini Noodles With Basil Pesto Recipe

Transform your mealtime with this quick, fresh, and flavourful dish! Vegan zucchini noodles with basil pesto offer a nutrient-packed, low-carb alternative perfect for a light and healthy meal.

Prep time: 10 minutes | Cook time: 5 minutes | Total time: 15 minutes | Servings: 2

Ingredients

• Zucchini: 2 medium, spiralized
• Fresh basil leaves: 1 cup
• Pine nuts: 2 tablespoons
• Extra-virgin olive oil: ¼ cup
• Nutritional yeast: 2 tablespoons
• Sea salt and pepper to taste

Method

1. Use a spiralizer to turn the zucchini into noodles.
2. Blend basil, pine nuts, nutritional yeast, and a pinch of salt in a food processor. Slowly add olive oil until smooth.
3. Coat the zucchini noodles equally by tossing them with the pesto.
4. Serve immediately, garnished with extra basil or pine nuts if desired.

Benefits Of Vegan Zucchini Noodles With Basil Pesto

• Low FODMAP & Digestible: Zucchini is low in FODMAPs and easy on the gut.
• High in Nutrients: Basil is rich in antioxidants, and nutritional yeast adds B vitamins.
• Healthy Fats: Olive oil provides beneficial monounsaturated fats.

2. Vegan Carrot Ginger Soup Recipe

Warm up with this vegan carrot ginger soup, a soothing, anti-inflammatory blend that’s easy to digest and packed with fibre, beta-carotene, and gut-friendly ginger. Perfect for cozy comfort!

Prep Time: 10 minutes | Cook Time: 20 minutes | Total time: 30 minutes | Servings: 4

Ingredients

• Carrots: 5 large, chopped
• Extra virgin olive oil: 1 tablespoon
• Fresh ginger: 1 tablespoon, minced
• Low-fodmap vegetable broth: 4 cups
• Sea salt and pepper to taste
• Fresh parsley for garnish

Method

1. Heat the olive oil in a pot and sauté the ginger and carrots for five minutes.
2. Add the vegetable broth, boil, then reduce heat and simmer for 15 minutes or until carrots are tender.
3. Use a blender to purée the soup until smooth.
4. Before serving, sprinkle with fresh parsley and season with salt and pepper.

Benefits Of Vegan Carrot Ginger Soup

• Soothing for Digestion: Ginger helps with digestive discomfort.
• Low FODMAP Veggies: Carrots are low in FODMAPs and provide fibre and beta-carotene.
• Anti-Inflammatory: Ginger is well-known for its gut-healthy anti-inflammatory qualities.

3. Vegan Stuffed Bell Peppers With Quinoa And Spinach Recipe

Enjoy a wholesome meal with Stuffed Bell Peppers filled with quinoa, spinach, and carrots—a fibre-rich, protein-packed dish loaded with vitamins and perfect for a nutrient-dense, satisfying dinner.

Prep time: 15 minutes | Cook time: 25 minutes | Total time: 40 minutes | Servings: 4

Ingredients

• Red bell peppers: 4, tops removed and seeds taken out
• Quinoa: 1 cup, cooked
• Fresh spinach: 1 cup, chopped
• Carrot: ½ cup grated
• Extra virgin olive oil: 1 tablespoon
• Sea salt and pepper to taste

Method

1. Set oven temperature to 375°F (190°C).
2. Combine cooked quinoa, spinach, grated carrot, and olive oil in a mixing bowl—season with salt and pepper.
3. Stuff the mixture into each bell pepper and place in a baking dish.
4. Bake the peppers until they are tender, 20 to 25 minutes.
5. If preferred, top with fresh herbs and serve warm.

Benefits Of Vegan Stuffed Bell Peppers With Quinoa And Spinach

• High in Plant Protein: Quinoa is a complete protein source.
• Low FODMAP & Nutrient-Dense: Bell peppers and spinach offer vitamins A, C, and iron.
• Rich in Fibre: Carrots and quinoa provide fibre for digestive health.

4. Vegan Roasted Vegetable & Quinoa Salad Recipe

This vegan roasted vegetable & quinoa salad combines vibrant veggies with protein-packed quinoa, creating a nutrient-rich, fibre-filled dish that's perfect warm or chilled for a satisfying, heart-healthy meal.

Prep time: 15 minutes | Cook time: 25 minutes | Total time: 40 minutes | Servings: 4

Ingredients

• Quinoa: 1 cup, cooked
• Zucchini: 1, diced
• Red bell pepper: 1 diced
• Cherry tomatoes: ½ cupe, halved
• Extra virgin olive oil: 1 tablespoon
• Sea salt and pepper to taste
• Fresh parsley for garnish

Method

1. Preheat oven to 400°F (200°C).
2. Toss zucchini, bell pepper, and tomatoes in olive oil, salt, and pepper. Spread them on a baking sheet.
3. Roast vegetables for 20–25 minutes until tender.
4. Put the roasted vegetables and cooked quinoa in a big bowl. Taste and adjust the seasoning.
5. Serve warm or cold, garnished with fresh parsley.

Benefits Of Vegan Roasted Vegetable & Quinoa Salad

• Nutrient-rich: This salad contains vitamins A, C, and fibre.
• High in Protein: Quinoa adds protein and essential amino acids.
• Anti-Inflammatory Properties: Olive oil offers heart-healthy fats and reduces inflammation.

5. Vegan Cucumber & Mint Smoothie Recipe

Cool off with this vegan cucumber and mint Smoothie—a light, hydrating blend that’s refreshing, low-calorie, and soothing for digestion. It's perfect as a rejuvenating snack or post-workout drink!

Prep time: 5 minutes | Cook time: 0 minutes | Total time: 5 minutes | Servings: 2

Ingredients

• Cucumber: 1, peeled and chopped
• Fresh mint leaves: ½ cup
• Coconut water: ½ cup
• Ice cubes: ½ cup
• Lime: ½ juiced

Method

1. Combine cucumber, mint leaves, coconut water, ice cubes, and lime juice in a blender.
2. Blend until smooth.
3. Pour into glasses and enjoy immediately, garnished with a sprig of mint if desired.

Benefits Of Vegan Cucumber & Mint Smoothie Recipe

• Hydrating: Cucumber and coconut water provide excellent hydration.
• Refreshing & Digestive: Mint and lime soothe digestion and freshen breath.
• Low-Calorie: This smoothie is light, refreshing, and ideal for snacking.

6. Vegan Baked Tofu With low-FODMAP Peanut Sauce Recipe

Enjoy a protein-rich, gut-friendly vegan baked tofu with low-FODMAP peanut sauce. This flavourful, heart-healthy option is perfect for dipping or drizzling over crispy baked tofu cubes.

Prep time: 10 minutes | Cook time: 25 minutes | Total time: 35 minutes | Servings: 4

Ingredients

• Firm tofu: 1 block, pressed and cubed
• Extra virgin olive oil: 1 tablespoon
• Sea salt and pepper to taste

Ingredients For The Peanut Sauce

• Sugar-free natural peanut butter: 2 tablespoons
• Low-sodium soy sauce: 1 tablespoon
• Rice vinegar: 1 tablespoon
• Maple syrup: 1 tablespoon
• Water: ¼ cup

Method

1. Set the oven to 375°F (190°C). In a baking pan, toss the tofu with olive oil, sea salt, and pepper.
2. Bake the tofu for 20-25 minutes, until golden and crispy.
3. Meanwhile, whisk together all peanut sauce ingredients in a small bowl until smooth.
4. Serve baked tofu with the peanut sauce drizzled on top or the side for dipping.

Benefits Of Vegan Baked Tofu With low-FODMAP Peanut Sauce

• Protein-Packed: Tofu is an excellent source of plant-based protein.
• Gut-Friendly: Peanut butter and tofu are low-FODMAP in moderate amounts.
• Heart-Healthy: The peanut sauce adds healthy fats and flavour without added sugars.

7. Vegan Eggplant And Tomato Stew Recipe

Savour this vegan eggplant and tomato stew—a light, antioxidant-rich, easy-to-digest and flavourful dish. It's perfect for a nutritious, low-calorie meal that’s warm and comforting.

Prep time: 10 minutes | Cook time: 25 minutes | Total time: 35 minutes | Servings: 4

Ingredients

• Eggplant: 1 medium, cubed
• Tomatoes: 1 large, chopped
• Extra virgin olive oil: 1 tablespoon
• Low-FODMAP vegetable broth: ½ cup
• Dried basil: 1 teaspoon
• Sea salt and pepper to taste

Method

1. Add the tomato and eggplant to a large pot with hot olive oil. Cook for 5 minutes.
2. Add vegetable broth, basil, salt, and pepper. Bring to a simmer, cover, and cook for 15 to 20 minutes or until the eggplant is tender.
3. If preferred, top with fresh herbs and serve warm.

Benefits Of Vegan Eggplant And Tomato Stew

• Rich in Antioxidants: Eggplant and tomatoes provide antioxidants for overall health.
• Digestive-Friendly: Cooked eggplant is easier to digest and gentle on the stomach.
• Low in Calories: This dish is filling and nutrient-dense without being heavy.

8. Vegan Coconut Chia Pudding Recipe

Indulge in this vegan coconut chia pudding—a creamy, fibre-rich treat that’s easy to digest and packed with healthy fats. Perfect for a satisfying breakfast or guilt-free dessert!

Prep time: 5 minutes (plus overnight chilling) | Cook time: 0 | Servings: 2

Ingredients

• Chia seeds: ¼ cup
• Canned coconut milk: 1 cup
• Maple syrup: 1 tablespoon
• Fresh berries for topping (optional)

Method

1. Mix chia seeds, maple syrup and coconut milk until well combined.
2. To enable the chia seeds to absorb the coconut milk and thicken, cover and place in the refrigerator for the entire night.
3. Serve with fresh berries on top.

Benefits Of Vegan Coconut Chia Pudding

• Fibre-rich: Chia seeds offer soluble fibre for digestive health.
• Healthy Fats: Coconut milk provides medium-chain triglycerides for energy.
• Low FODMAP & Satisfying: Chia pudding is filling and easy to digest.

9. Vegan Sweet Potato And Spinach Curry Recipe

Enjoy a comforting vegan sweet potato and spinach curry with anti-inflammatory spices and nutrient-dense ingredients. This creamy, digestion-friendly dish is both satisfying and rich in vitamins.

Prep time: 10 minutes | Cook time: 25 minutes | Total time: 35 minutes | Servings: 4

Ingredients

• Sweet potato: 1 large, peeled and cubed
• Fresh spinach: 1 cup, chopped
• Extra virgin olive oil: 1 tablespoon
• Ground turmeric: 1 teaspoon
• Ground cumin: 1 teaspoon
• Ground ginger: ½ teaspoon
• Coconut milk: 1 can (13.5 oz)
• Sea salt and pepper to taste

Method

1. Heat olive oil in a pot over medium heat. Add sweet potato and spices, cooking for 5 minutes until fragrant.
2. After adding the coconut milk, boil the mixture. Cook until the sweet potato is soft, 15 to 20 minutes.
3. Simmer the spinach for two to three minutes or until it wilts.
4. Serve warm, seasoned with salt & pepper.

Benefits Of Vegan Sweet Potato And Spinach Curry

• Anti-Inflammatory: Turmeric and ginger have anti-inflammatory properties.
• Rich in Vitamins: Sweet potatoes and spinach provide vitamins A, C, and K.
• Digestive-Friendly: Coconut milk is creamy and low in FODMAPs.

10. Vegan Maple Cinnamon Overnight Oats Recipe

Start your day with vegan maple cinnamon overnight oats—a fibre-rich, low-FODMAP breakfast that’s easy to digest and naturally sweetened. It offers steady energy and blood sugar support.

Prep time: 5 minutes (plus overnight chilling) | Cook time: 0 minutes | Total time: 5 minutes | Servings: 1

Ingredients

• Gluten-free oats: ½ cup
• Almond milk (or other low-fodmap plant milk): .¾ cup
• Maple syrup: 1 tablespoon
• Ground cinnamon: ¼ teaspoon
• Chia seeds: 1 tablespoon (optional)

Method

1. Mix oats, almond milk, maple syrup, cinnamon, and chia seeds, if using, in a jar or bowl.
2. Cover and place in the refrigerator for the entire night. This will enable the oats to absorb the liquid and become softer.
3. In the morning, stir it and add toppings like fresh berries or walnuts if desired.

Benefits Of Vegan Maple Cinnamon Overnight Oats

• Fibre-Rich: Oats and chia seeds offer fibre for digestive health.
• Blood Sugar Friendly: Cinnamon can help regulate blood sugar.
• Low-FODMAP Energy: A filling breakfast that’s easy on the gut.

11. Vegan Lentil And Carrot Salad With Lemon Dressing Recipe

This vegan lentil and carrot Salad with Lemon Dressing is a vibrant, protein-packed dish featuring gut-friendly greens and a refreshing citrus dressing—perfect for a light, nutritious meal.

Prep time: 10 minutes | Cook time: 20 minutes | Total time: 30 minutes | Servings: 4

Ingredients

• Canned brown lentils: 1 cup, rinsed and drained
• Carrot: 1 large, grated
• Arugula (or other low-fodmap greens): 1 cup
• Extra virgin olive oil: 1 tablespoon
• Lemon juice: 1 tablespoon
• Sea salt and pepper to taste

Method

1. In a large bowl, combine lentils, grated carrots, and arugula.
2. Add the lemon juice, olive oil, salt, and pepper to a small bowl and whisk to combine.
3. Toss the salad with the dressing to incorporate.
4. Serve fresh, garnished with parsley if desired.

Benefits Of Vegan Lentil And Carrot Salad With Lemon Dressing

• Plant Protein: Lentils provide protein and fibre.
• Gut-Friendly Greens: Arugula and carrot are low-FODMAP and packed with vitamins.
• Digestive Support: Lemon juice aids digestion and adds a refreshing tang.

12. Vegan Roasted Carrot And Parsnip Fries Recipe

These vegan roasted carrot and parsnip fries are a simple, healthy snack with beta-carotene and fibre. They’re a perfect low-FODMAP alternative to regular fries, with a crispy texture and savoury flavour!

Prep time: 10 minutes | Cook time: 25 minutes | Total time: 35 minutes | Servings: 4

Ingredients

• Carrots: 2 large, peeled and cut into fries
• Parsnips: 2 large, peeled and cut into fries
• Extra virgin olive oil: 1 tablespoon
• Paprika: ½ teaspoon
• Sea salt and pepper to taste

Method

1. Preheat oven to 400°F (200°C).
2. Toss carrot and parsnip fries with olive oil, paprika, salt, and pepper.
3. Place them in a single layer on a baking sheet and bake for 20 to 25 minutes, rotating them halfway through.
4. Serve warm with a low-FODMAP dipping sauce if desired.

Benefits Of Vegan Roasted Carrot And Parsnip Fries

• Beta-Carotene Boost: Carrots and parsnips are packed with beta-carotene and fibre.
• Simple & Low-FODMAP: These root veggie fries are easy on the stomach.
• Perfect Snack: A healthy alternative to traditional fries.

13. Vegan Avocado Stuffed With Quinoa And Veggies Recipe

This vegan avocado stuffed with quinoa and veggies combines creamy avocado with protein-packed quinoa, making a heart-healthy, low-FODMAP snack or light meal that's both satisfying and refreshing.

Prep time: 10 minutes | Cook time: 0 | Total time: 10 minutes | Servings: 2

Ingredients

• Avocado: 1 ripe, halved and pitted
• Cooked quinoa: ½ cup
• Cherry tomatoes: ¼ cup, diced
• Fresh cilantro: 1 tablespoon, chopped
• Lime juice: 1 tablespoon
• Sea salt and pepper to taste

Method

1. Scoop a bit of the avocado flesh to make room for the filling.
2. Mix quinoa, cherry tomatoes, cilantro, lime juice, salt, and pepper in a small bowl.
3. Fill the avocado halves with the quinoa mixture.
4. Serve immediately and enjoy!

Benefits Of Vegan Avocado Stuffed With Quinoa And Veggies

• Healthy Fats: Avocado provides monounsaturated fats that are heart-friendly.
• Complete Protein: Quinoa is a complete protein derived from plants.
• Low FODMAP: This filling snack or light meal is both tasty and gut-friendly.

14. Vegan Pumpkin Seed Energy Balls Recipe

These vegan pumpkin seed energy balls are a delicious, easy-to-make snack packed with protein, fibre, and healthy fats. Sweetened naturally with maple syrup, they’re perfect for a quick, low-FODMAP energy boost!

Prep time: 10 minutes | Cook time: 0 | Total time: 10 minutes | Servings: 8 balls

Ingredients

• Pumpkin seeds: ½ cup
• Sunflower seeds: ¼ cup
• Chia seeds: 1 tablespoon
• Maple syrup: 2 tablespoons
• Shredded coconut: ¼ cup

Method

1. Combine pumpkin seeds, sunflower seeds, chia seeds, and maple syrup in a food processor. Pulse until the mixture begins to cling to one another.
2. Form mixture into small balls and roll in shredded coconut.
3. Store in the fridge and enjoy as a snack.

Benefits Of Vegan Pumpkin Seed Energy Balls

• Protein & Fibre: Seeds provide protein, fibre, and healthy fats.
• Natural Sweetness: Maple syrup adds sweetness without processed sugars.
• Low FODMAP & Portable: Great for a quick, gut-friendly snack.

FAQ

1. Is A Low-Fodmap Diet Good For Crohn's?

Answer: Yes, the low-FODMAP diet can help manage symptoms of Crohn's disease by reducing digestive discomfort, but consult a healthcare provider before starting for personalized guidance.

2. Can You Be Vegan And Low-FODMAP?

Answer: Yes, a low-FODMAP diet and veganism are compatible. Many plant-based foods, like certain vegetables, fruits, grains, and legumes, are low in FODMAPs.

However, careful planning is needed to ensure a balanced diet and avoid high-FODMAP ingredients. A dietician can assist in developing a vegan, low-FODMAP meal plan that satisfies nutritional requirements.

3. Can I Follow A Vegan Diet And Still Eat Low-FODMAP?

Answer: Yes, many plant-based foods are low-FODMAP. Focusing on particular fruits, vegetables, grains, and legumes will help you maintain a well-balanced, low-FODMAP vegan diet.

4. What Are Some Common Low-FODMAP Vegan Ingredients?

Answer: Common ingredients include zucchini, carrots, spinach, quinoa, tofu, rice, and certain fruits like strawberries and oranges. Avoid high-FODMAP foods like onions, garlic, and legumes in large quantities.

Conclusion

Incorporating low-FODMAP vegan recipes into your diet can be enjoyable and beneficial for your digestive health. With these simple, nutritious meals, you can explore a variety of flavours while keeping your gut happy.

Whether you’re looking for a quick snack or a satisfying main dish, these recipes offer a perfect balance of plant-based ingredients that are gentle on the stomach and full of nourishing nutrients. Enjoy the journey to better digestion and overall well-being!

I trust you enjoyed this article about the Easy & Delicious Low-FODMAP Vegan Recipes. Please stay tuned for more blog posts soon. Take care!

JeannetteZ

 

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