Ready to cure your digestive issues? These low FODMAP recipes are a perfect place to start.
35 Low FODMAP Recipes
Updated on Jan. 28, 2023
1/34
Lemon-Butter Tilapia with Almonds
Total Time
10 min
Servings
4 servings
From the Recipe Creator:
Sometimes I want a nice meal without a ton of effort or wait time. Thankfully, I have this lemony, buttery fish that's super fast and totally tasty. —Ramona Parris, Canton, Georgia
Nutrition Facts:
1 fillet with about 2 tablespoons sauce and 2 tablespoons almonds: 269 calories, 19g fat (8g saturated fat), 86mg cholesterol, 427mg sodium, 2g carbohydrate (1g sugars, 1g fiber), 22g protein.
2/34
Lemon Cranberry Quinoa Salad
Total Time
30 min
Servings
8 servings
From the Recipe Creator:
As the family cook, I appreciate how easy this is to throw together on a busy weeknight. Plus, this salad never gets boring. One of my favorite variations is to substitute diced fresh mango for the cranberries, cilantro for the parsley, and lime for the lemon juice and zest. —Mary Shenk, DeKalb, Illinois
Nutrition Facts:
3/4 cup: 218 calories, 11g fat (2g saturated fat), 0 cholesterol, 370mg sodium, 27g carbohydrate (8g sugars, 5g fiber), 5g protein. Diabetic Exchanges: 2 starch, 2 fat.
3/34
Egg Drop Soup
Total Time
15 min
Servings
4 servings
From the Recipe Creator:
We often start our stir-fry meals with this fast egg drop soup — it cooks in just minutes flat. There are many versions of the recipe, but we like the easy addition of cornstarch to thicken the soup and give it a rich, golden color. I got the recipe from my grandma’s old cookbook. —Amy Beth Corlew-Sherlock, Lapeer, Michigan
Nutrition Facts:
3/4 cup: 39 calories, 2g fat (0 saturated fat), 53mg cholesterol, 714mg sodium, 3g carbohydrate (1g sugars, 0 fiber), 3g protein.
4/34
Broiled Cod
Total Time
30 min
Servings
2 servings
From the Recipe Creator:
This is the easiest and tastiest fish you'll serve. Even finicky eaters who think they don't like fish will love it because it lacks a fishy taste and is beautiful and flakey. —Kim Russell, North Wales, Pennsylvania
Nutrition Facts:
1 fillet: 168 calories, 5g fat (3g saturated fat), 75mg cholesterol, 365mg sodium, 2g carbohydrate (2g sugars, 0 fiber), 27g protein. Diabetic Exchanges: 4 lean meat, 1 fat.
5/34
Cranberry-Walnut Oatmeal
Total Time
15 min
Servings
4 servings
From the Recipe Creator:
My family loves cranberries but we can get them fresh only during the holiday season. This recipe lets us enjoy the tartness of cranberry with the comfort of oatmeal all year long. —Teena Petrus, Johnstown, Pennsylvania
Nutrition Facts:
1 cup: 293 calories, 8g fat (1g saturated fat), 0 cholesterol, 156mg sodium, 53g carbohydrate (21g sugars, 5g fiber), 7g protein.
6/34
Lemon Basil Salmon
Total Time
20 min
Servings
2 servings
From the Recipe Creator:
My husband came up with this easy foil-packet recipe for flaky, fork-tender salmon. This recipe is a winner. —Marianne Bauman Modesto, CA
Nutrition Facts:
1 fillet: 274 calories, 19g fat (6g saturated fat), 86mg cholesterol, 264mg sodium, 1g carbohydrate (0 sugars, 0 fiber), 24g protein. Diabetic Exchanges: 4 lean meat, 1-1/2 fat.
7/34
Cod with Bacon & Balsamic Tomatoes
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
Let's face it, everything really is better with bacon. I fry it, add cod fillets to the pan and finish it all with a big, tomato-y pop. —Maureen McClanahan, St. Louis, Missouri
Nutrition Facts:
1 fillet with 1/4 cup tomato mixture and 1 tablespoon bacon: 178 calories, 6g fat (2g saturated fat), 64mg cholesterol, 485mg sodium, 5g carbohydrate (4g sugars, 1g fiber), 26g protein. Diabetic Exchanges: 4 lean meat, 1 vegetable.
8/34
Seasoned Oven Baked Fries
Total Time
25 min
Servings
6 servings
From the Recipe Creator:
With fewer than five ingredients and in less than 30 minutes, you can whip up tasty homemade fries for an anytime side. —Pat Fredericks, Oak Creek, Wisconsin
Nutrition Facts:
1 cup: 242 calories, 9g fat (3g saturated fat), 10mg cholesterol, 305mg sodium, 38g carbohydrate (3g sugars, 3g fiber), 4g protein.
9/34
Blackened Chicken
Total Time
30 min
Servings
8 servings
From the Recipe Creator:
I love blackened chicken and was thrilled when I discovered I could cook it at home. I adjusted an old recipe, making it spicier to fit my taste. If you prefer milder flavors, simply omit or reduce the cayenne pepper. —Lauren Hardy, Jacksonville, Florida
10/34
Homemade Potato Chips
Total Time
1 hour
Servings
8-1/2 cups
From the Recipe Creator:
Forget buying a bag of potato chips at the grocery store when you can make these at home. This quick and easy recipe will delight everyone in the family. —Taste of Home Test Kitchen
Nutrition Facts:
3/4 cup: 176 calories, 8g fat (1g saturated fat), 0 cholesterol, 703mg sodium, 24g carbohydrate (1g sugars, 3g fiber), 3g protein.
11/34
Firecracker Grilled Salmon
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
Let this sensational firecracker salmon perk up dinner tonight. With a super flavorful glaze that kicks you right in the taste buds, this weeknight dish is anything but boring. —Melissa Rogers, Tuscaloosa, AL
Nutrition Facts:
1 fillet: 306 calories, 18g fat (4g saturated fat), 85mg cholesterol, 367mg sodium, 4g carbohydrate (3g sugars, 0 fiber), 29g protein. Diabetic exchanges: 5 lean meat, 1 fat.
12/34
Lemon Herb Quinoa
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
My family is turning to quinoa more and more these days. It's a super grain that's packed with protein and vitamins. Plus, it can be paired with any kind of main course. —Jenn Tidwell, Fair Oaks, California
Nutrition Facts:
2/3 cup: 160 calories, 2g fat (0 saturated fat), 0 cholesterol, 304mg sodium, 29g carbohydrate (0 sugars, 3g fiber), 6g protein. Diabetic Exchanges: 2 starch.
13/34
Peanut Butter Oatmeal
Total Time
15 min
Servings
2 servings
From the Recipe Creator:
My son and I eat this peanut butter oatmeal recipe every day for breakfast. It's a hearty, healthy way to jump start our morning. — Elisabeth Reitenbach, Terryville, Connecticut
Nutrition Facts:
3/4 cup: 323 calories, 12g fat (2g saturated fat), 0 cholesterol, 226mg sodium, 49g carbohydrate (19g sugars, 6g fiber), 11g protein.
14/34
Gluten-Free Chili Beef Pasta
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
After I got married, my aunt gave me her recipe for skillet spaghetti and told me it was ideal for a quick weeknight meal. Over the years I’ve tinkered with the ingredients and played with the seasonings to make it healthier. It's a dish my family truly loves. —Kristen Killian, Depew, New York
Nutrition Facts:
1-1/3 cups (calculated without tomatoes): 312 calories, 7g fat (2g saturated fat), 47mg cholesterol, 442mg sodium, 43g carbohydrate (8g sugars, 3g fiber), 20g protein. Diabetic Exchanges: 2-1/2 starch, 2 lean meat, 1 vegetable.
15/34
Tomato-Basil Baked Fish
Total Time
15 min
Servings
2 servings
From the Recipe Creator:
This recipe works successfully with many kinds of fish, while the rest of the ingredients are things you’re likely to have on hand. Baked fish is so simple and so good for you. I make this often! —Annie Hicks, Zephyrhills, Florida
Nutrition Facts:
1 serving: 121 calories, 4g fat (1g saturated fat), 24mg cholesterol, 256mg sodium, 4g carbohydrate (2g sugars, 1g fiber), 18g protein. Diabetic Exchanges: 3 lean meat, 1 vegetable, 1/2 fat.
16/34
BLT Quinoa Bowls
Total Time
35 min
Servings
4 servings
From the Recipe Creator:
I absolutely love a BLT with sliced avocado and an egg. Recently, I've been trying out grain bowls, and I thought the flavors of my favorite sandwich would work really well. My family agreed! —Elisabeth Larsen, Pleasant Grove, Utah
Nutrition Facts:
1 serving: 446 calories, 28g fat (5g saturated fat), 194mg cholesterol, 228mg sodium, 33g carbohydrate (2g sugars, 6g fiber), 17g protein.
17/34
Oven Fries
Total Time
50 min
Servings
4 servings
From the Recipe Creator:
I jazz up these baked french fries with paprika and garlic powder. Something about the combination of spices packs a punch. The leftovers are even good cold! —Heather Byers, Pittsburgh, Pennsylvania
Nutrition Facts:
12 pieces: 200 calories, 4g fat (1g saturated fat), 0 cholesterol, 457mg sodium, 38g carbohydrate (2g sugars, 5g fiber), 5g protein.
18/34
Barbecue Pork Chops in the Oven
Total Time
50 min
Servings
6 servings
From the Recipe Creator:
My mother has fixed this recipe for years and now I prepare it for my family. The chops are delicious with scalloped potatoes and home-baked bread. —Teresa King, Whittier, California
Nutrition Facts:
1 pork chop: 359 calories, 18g fat (7g saturated fat), 111mg cholesterol, 491mg sodium, 10g carbohydrate (10g sugars, 0 fiber), 36g protein.
19/34
Chocolate Pudding
Total Time
10 min
Servings
8 servings
From the Recipe Creator:
This delightful pudding is always a treat and easy to whip up with pantry staples. I usually top it with M&M's. My husband prefers whipped topping, and our daughter loves to dip fresh strawberries in hers. —Carrina Cooper, McAlpin, Florida
Nutrition Facts:
1/2 cup: 196 calories, 4g fat, 2mg cholesterol, 244mg sodium, 38g carbohydrate, 5g protein.
20/34
Maple Cranberry Chicken
Total Time
25 min
Servings
6 servings
From the Recipe Creator:
With just four ingredients, these moist and flavorful chicken breasts are a cinch to prepare. The tart cranberry sauce contrasts nicely with the sweet maple syrup. —Margaret Wilson, San Bernardino, California
Nutrition Facts:
1 each: 198 calories, 0 fat (0 saturated fat), 10mg cholesterol, 224mg sodium, 46g carbohydrate (35g sugars, 1g fiber), 4g protein.
21/34
Grilled Tilapia Piccata
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
We aren’t big fish eaters, but a friend made this for us, and we couldn’t believe how wonderful it was! Now we eat it regularly. I love making it for guests because it’s simple, looks lovely and tastes restaurant-worthy. —Beth Cooper, Columbus, Ohio
Nutrition Facts:
1 fillet: 206 calories, 8g fat (2g saturated fat), 83mg cholesterol, 398mg sodium, 2g carbohydrate (0 sugars, 0 fiber), 32g protein. Diabetic Exchanges: 5 lean meat, 1-1/2 fat.
22/34
Quinoa Breakfast Bowl
Total Time
30 min
Servings
1 serving
From the Recipe Creator:
After I was diagnosed with multiple sclerosis in 2001, I embarked on a journey to improve my diet and live a healthier lifestyle. I began developing recipes that were not only satisfying, but also anti-inflammatory and highly nutritious. —Chantale Michaud, Guelph, Ontario
Nutrition Facts:
1 serving: 475 calories, 13g fat (1g saturated fat), 0 cholesterol, 85mg sodium, 83g carbohydrate (35g sugars, 10g fiber), 13g protein.
23/34
Gluten-Free Angel Food Cake
Total Time
50 min
Servings
16 servings
From the Recipe Creator:
My daughter can’t have gluten and my husband is diabetic, so there are a lot of special recipes at our house. This gluten-free angel food cake is one of them. —Anne Wiebe, Gladstone, Manitoba
Nutrition Facts:
1 piece: 101 calories, 0 fat (0 saturated fat), 0 cholesterol, 149mg sodium, 23g carbohydrate (16g sugars, 0 fiber), 3g protein.
24/34
Sensational Spiced Salmon
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
A bold rub gives this quick seafood entree fantastic flavor. Paired with a green veggie and rice, my spicy salmon is a delightful weeknight dinner that’s special enough for company. —Michele Doucette, Stephenville, Newfoundland and Labrador
Nutrition Facts:
1 fillet: 244 calories, 13g fat (3g saturated fat), 67mg cholesterol, 392mg sodium, 9g carbohydrate (7g sugars, 1g fiber), 23g protein. Diabetic Exchanges: 3 lean meat, 1/2 starch.
25/34
Gluten-Free Chocolate Snack Mix
Total Time
25 min
Servings
3 quarts
From the Recipe Creator:
Being gluten-intolerant, I experiment with a lot of recipes. This sweet snack is fun for kids and adults alike! —Angela Buchanan, Longmont, Colorado
Nutrition Facts:
1/2 cup: 182 calories, 10g fat (5g saturated fat), 8mg cholesterol, 185mg sodium, 23g carbohydrate (11g sugars, 1g fiber), 2g protein.
26/34
Baked Tilapia
Total Time
20 min
Servings
4 servings
From the Recipe Creator:
I've decided to cook healthier for my family, and that includes having more fish at home. This is an amazing recipe, and it's fast, too! —Hope Stewart, Raleigh, North Carolina
Nutrition Facts:
1 fillet: 224 calories, 10g fat (6g saturated fat), 106mg cholesterol, 304mg sodium, 2g carbohydrate (0 sugars, 0 fiber), 32g protein. Diabetic Exchanges: 4 lean meat, 2 fat.
27/34
Gluten-Free Snowballs
Total Time
30 min
Servings
about 6 dozen
From the Recipe Creator:
I took a classic holiday cookie and made it gluten-free. It’s now my husband’s favorite Christmas cookie. They’re so buttery, nutty and sweet—and everyone loves how they crumble in your mouth.
—Joan Sarge, Asheville, North Carolina
Nutrition Facts:
1 cookie: 54 calories, 3g fat (2g saturated fat), 7mg cholesterol, 29mg sodium, 6g carbohydrate (2g sugars, 0 fiber), 0 protein.
28/34
Salmon with Root Vegetables
Total Time
25 min
Servings
6 servings
From the Recipe Creator:
This cozy hash is loaded with protein and healthy fats that keep you going on busy days. We've been known to devour it at breakfast, lunch and dinner! —Courtney Stultz, Weir, Kansas
Nutrition Facts:
1 serving: 417 calories, 21g fat (4g saturated fat), 85mg cholesterol, 464mg sodium, 26g carbohydrate (9g sugars, 4g fiber), 31g protein. Diabetic exchanges: 4 lean meat, 2 starch, 1 fat.
29/34
Gluten-Free Granola Bar Recipe
Total Time
40 min
Servings
3 dozen
From the Recipe Creator:
With two busy boys who would rather move around than sit and eat, I needed a gluten-free, hearty, hand-held treat that could double as a quick breakfast, brunch, lunch or snack. This is a favorite of theirs, and I can change it up to accommodate ingredients I have on hand. —Susan James, Cokato, Minnesota
Nutrition Facts:
1 bar: 179 calories, 8g fat (4g saturated fat), 24mg cholesterol, 80mg sodium, 23g carbohydrate (7g sugars, 2g fiber), 5g protein.
30/34
Quick & Easy Gumdrops
Total Time
25 min
Servings
64 pieces (1 pound)
From the Recipe Creator:
These homemade candies are softer than store-bought. They've got that classic, fun appeal that people really love. —Leah Rekau, Milwaukee, Wisconsin
Nutrition Facts:
1 piece (calculated without additional sugar): 19 calories, 0 fat (0 saturated fat), 0 cholesterol, 1mg sodium, 5g carbohydrate (5g sugars, 0 fiber), 0 protein.
31/34
Spiced Salmon
Total Time
20 min
Servings
8 servings
From the Recipe Creator:
This delicious, moist fish is very quick and easy to prepare. It gets a little sweetness from brown sugar, but overall the seasonings are mild and give this dish broad appeal. It's a wonderful way to enjoy healthy salmon.—Donna Reynolds, Innisfail, Alberta
Nutrition Facts:
3 ounces cooked salmon: 256 calories, 17g fat (4g saturated fat), 65mg cholesterol, 330mg sodium, 5g carbohydrate (5g sugars, 0 fiber), 20g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 fat.
32/34
Gluten-Free Flour Mix
Total Time
5 min
Servings
3 cups
From the Recipe Creator:
I make this recipe in two-quart batches and store them in airtight jars. My son and I both have celiac disease and love that we can use this mix to still enjoy traditional dishes. —Bernice Fenskie, Wexford, Pennsylvania
Nutrition Facts:
1 tablespoon: 29 calories, 0 fat (0 saturated fat), 0 cholesterol, 0 sodium, 7g carbohydrate (0 sugars, 0 fiber), 0 protein.
33/34
Gluten-Free Chocolate Cupcakes
Total Time
35 min
Servings
1 dozen
From the Recipe Creator:
Both my boys have food allergies and really love these cupcakes! Because it’s easy and budget-friendly, I grind whole oats in my blender, just pulsing until they’re flour. —Desiree Glanzer, Carpenter, South Dakota
Nutrition Facts:
1 cupcake: 187 calories, 8g fat (1g saturated fat), 0 cholesterol, 203mg sodium, 29g carbohydrate (17g sugars, 2g fiber), 2g protein. Diabetic Exchanges: 2 starch, 1 fat.
34/34
Baked Tilapia
Total Time
25 min
Servings
2 servings
From the Recipe Creator:
If you need a healthy, keep-it-simple solution to dinner tonight, you just found it. This restaurant-quality tilapia fillet recipe relies on spices you're likely to have on hand to deliver big flavor. This is how to make tilapia. —Dana Alexander, Lebanon, Missouri
Nutrition Facts:
1 fillet: 193 calories, 7g fat (4g saturated fat), 98mg cholesterol, 589mg sodium, 1g carbohydrate (0 sugars, 0 fiber), 32g protein. Diabetic Exchanges: 5 lean meat, 1-1/2 fat.
