Whether you are following a low FODMAP diet to help lessen ibs symptoms, heal small intestinal bacterial overgrowth (SIBO) or simply looking to reduce digestive symptoms & bloating, the hardest part can be simply knowing where to start. With over 30 delicious low fodmap lunch ideas in this post, you’ll have a month’s worth of lunch ideas that will help you support your gut health while eating deliciously!
If you’ve been diagnosed with irritable bowel syndrome (IBS), small intestinal bacterial overgrowth (SIBO) or other forms of digestive issues, you may have been prescribed a low fodmap diet by your doctor or a registered dietitian as a way to help control symptoms you’re experiencing.
At first glance, the low-fodmap diet can seem really restrictive & intimidating and you may be wondering what on Earth will you possibly eat, especially during the elimination phase. Breakfast & dinner always seem to be a bit easier to plan, but when it comes to low fodmap lunch recipes, many people struggle with what to eat. I’ve rounded up a month’s worth of delicious low fodmap recipes that you can enjoy throughout your gut healing journey when you’re in need of easy lunch ideas, including some vegan options for those of your looking for more plant based options.
I’ve also included additional resources at the end of this post to help you whether you’re going through the elimination diet or entering the reintroduction phase of the low fodmap diet.
Please note this post contains some affiliate links.
Low FODMAP Lunch Ideas: Common Ingredient Swaps
While this isn’t an exhaustive list, here are a few of my favorite ways to swap out high fodmap ingredients for low fodmap alternatives in your lunches.
- Coconut Aminos. Use coconut aminos this in place of soy sauce in stir frys & Asian inspired dishes.
- Cheddar Cheese. This is a great swap in place of cheeses like Colby or Pepper Jack in Mexican inspired dishes.
- Corn Tortillas. Instead of whole wheat or flour wraps, try using corn tortillas as a great low fodmap alternative.
- Green Onions. This is a necessary swap for allium lovers! Use the green parts only of scallions, leeks, or chives to replace the flavors of garlic and onion.
- Lactose Free Yogurt. Using lactose free or lower lactose plain yogurt in place of sour cream is a great fodmap friendly swap for lunchtime.
- Garlic & Onion. Aside from using green onions or leeks in your cooking, you can also add garlic or shallot flavor to your meals with infused olive oils.
High FODMAP Foods with Low FODMAP Serving Sizes
Believe it or not, there are some high fodmap foods that actually do have low fodmap friendly serving sizes in small amounts, so your favorite foods don’t always have to be off limits! The information below comes directly from the Monash University FODMAP App, which you can download on your iOS or Android smartphone. While this is not an exhaustive list, I did choose items that are often popular at lunchtime.
- Avocado. While generally considered a high fodmap food, avocado is low fodmap friendly in 1 oz serving sizes, about 1/8th of an avocado.
- Sweet Potato. Known to be high in Mannitol (the “M” in FODMAP) sweet potatoes can be enjoyed in 1/2 cup servings (about 2.6 oz)
- Almond Butter. High in Fructans & GOS, almond butter can be enjoyed in 1 tbsp serving sizes. If you are not allergic to peanuts, peanut butter is a better option as it is low fodmap friendly in 2 tbsp serves.
- Baby Spinach. At just under 3 cups serving size, baby spinach is high in fructans, so if you’re a lover of salads & green veggies you may want to mix it up with or swap it out for a fodmap friendly option like collard greens or kale.
- Honey. Honey is wonderful for making homemade salad dressings and marinades, but it is high in fructose and is only fodmap friendly in 1 tsp servings. That’s perfect in some cases, but in cases where you’d like a bit more natural sweetness, maple syrup is a better option.
Once you are through the low fodmap elimination phase and working on reintroduction, you may find some of these gluten free high protein lunch recipes acceptable for your diet.
Low FODMAP Lunch Ideas
1. Copycat McChicken (Gluten Free)
If you’ve been craving a crispy chicken sandwich but you follow a gluten free low FODMAP diet, then this Copycat McChicken Sandwich Recipe is for you. It’s higher in protein, has a lower fat content & has less grams of carbs than its fast food cousin and so simple to make at home!
Get the recipe for this Copycat McChicken Sandwich here.
2. Falafel with Homemade Tzatziki Sauce (Vegan, Gluten Free)
This easy gluten free falafel recipe is also grain free & vegan. Packed with nutritious veggies and plant based protein, it’s the perfect low FODMAP lunch recipe to add to your meal prep routine!
Get the recipe for Gluten Free Baked Falafel here.
3. Classic Chicken Salad
This Gluten-Free Chicken Salad recipe is the perfect easy, healthy meal prep recipe. Made with simple ingredients like crunchy veggies, fresh herbs & juicy chicken breast it’s bursting with bright flavors that will make you excited for lunchtime! It’s perfect served in lettuce cups or in chicken salad sandwiches.
Get the Classic Chicken Salad recipe here.
4. Easy Lemon Pepper Parmesan Pasta (Gluten Free)
Who doesn’t love pasta for lunch?! This simple recipe uses just 6 pantry staple ingredients and comes together in 20 minutes making it the perfect easy low fodmap lunch recipe that you can also enjoy for dinner any night of the week.
Get the recipe for Easy Lemon Pepper Parmesan Pasta here.
5. Air Fryer Coconut Shrimp (Gluten Free)
Easy air fryer coconut shrimp is such a versatile recipe perfect for lunch. Serve it over a bed of white rice or with a simple side salad for a delicious low fodmap lunch option.
Get the recipe for Air Fryer Coconut Shrimp here.
6. Smoked Tuna Dip
Smoked tuna dip is perfect as a dip or spread in a sandwich as an alternative to tuna salad. It’s flavorful, unique, and made in less than 10 minutes and a favorite when it comes to low fodmap lunch ideas!
Get the recipe for Smoked Tuna Dip here.
7. Pollo al Limone (Lemon Roasted Chicken)
This simple Italian chicken recipe, Pollo al Limone, is perfect for those with restricted diets. With just two ingredients is moist, delicious and healthy.
Get the recipe for Pollo al Limone here.
8. Cucumber Strawberry Salad
This Cucumber Strawberry Salad with blueberries, basil and mint is the perfect summer salad. Enjoy it as an easy side dish for BBQs or top it with your favorite protein for a tasty, filling lunch. I love this salad because it is so versatile, comes together in under 10 minutes and can be customized any way you like.
Get the recipe for Cucumber Strawberry Salad here.
9. Melon Panzanella Salad
This Melon Panzanella salad is the perfect easy, fresh summer salad recipe. Highly customizable to any taste or dietary needs by making a few simple swaps. Add your favorite protein to make it a hearty meal.
Get the recipe for Melon Panzanella Salad here.
10. Gluten Free Neapolitan Pizza
Pizza is everyone’s favorite dish and nothing makes lunchtime more desirable than a cheesy slice (or two!) Dough can be made ahead and makes two 8″ pizzas or one 12″ pizza. Either way you slice it, this is going to be one of your new favorite low FODMAP lunch ideas!
Get the recipe for Gluten Free Neapolitan Pizza here.
11. No Bean Hummus
This veggie packed no bean hummus is perfect for spreading on sandwiches, topping salads or dipping your favorite crackers & veggie sticks into for a light yet satisfying lunch option.
Get the recipe for No Bean Hummus here.
12. Hawaiian Inspired Beef Stew
This veggie packed Hawaiian Inspired Beef Stew Recipe is a satisfying, delicious low fodmap lunch made with ingredients like tomatoes and pineapple juice that give this dish its unique, sweet flavors. It is perfect for meal prep as it lasts for days in the fridge or can be frozen for later.
Get the recipe for Hawaiian Beef Stew here.
13. Gluten Free Blueberry Protein Muffins
If you’re looking for low fodmap lunch ideas that are a great grab & go quick lunch option, these Blueberry Protein Muffins pack a protein packed punch that will leave you feeling satisfied for hours.
Get the recipe for Blueberry Protein Muffins here.
14. Kale & Pecan Pesto Sauce
Kale & Pecan Pesto Sauce is a delicious twist on a classic recipe. Use it on top of your favorite pasta, as a spread on sandwiches, or even as a pizza topping!
Get the recipe for Kale & Pecan Pesto Sauce here.
15. Slow Cooker Short Ribs
If lunch is your biggest meal of the day and you need something hearty & comforting to keep you moving, these easy Slow Cooker Short Ribs will not disappoint! Serve them over polenta, with a side of white rice or your favorite green veggies.
Get the recipe for Slow Cooker Short Ribs here.
16. Golden Cornmeal Porridge
Perfect paired with slow cooker short ribs, Mamaliga, the Romanian version of polenta, is a simple and nourishing low-FODMAP meal that goes well with many different sides.
Get the recipe for Mamaliga Golden Cornmeal Porridge here.
17. Kale & Mushroom Egg Bites
If you’re not too particular about when you eat certain types of foods, having eggs at lunchtime can be a deliciously satisfying option. These Kale & Mushroom Egg Bites are a fodmap friendly version of a Starbucks favorite and a delicious low fodmap lunch idea.
Get the recipe for Kale & Mushroom Egg Bites here.
18. Perfect Gluten Free Pancakes
Speaking of breakfast foods for lunch, these Gluten Free Pancakes are perfectly crispy on the outside & fluffy on the inside. Serve them with a side of scrambled eggs or a protein smoothie for a fun un-boring twist on lunch!
Get the recipe for Gluten Free Pancakes here.
19. Grain Free Peanut Butter Banana Pancakes
Delicious gluten-free, dairy-free, and grain-free pancakes recipe filled with goodness from bananas, peanut butter, and superfoods like hemp hearts and flax seeds. It is low FODMAP as there is a limited amount of unripe banana (per MONASH University guidelines).
Get the recipe for Peanut Butter Banana Pancakes here.
20. Loaded Fajita Steak Nachos
Who says nachos aren’t a suitable lunch option?! Loaded Steak Fajita Nachos are packed with protein & veggies and the perfect way to use up leftover steak in a fun new way the next day.
Get the recipe for Loaded Steak Fajita Nachos here.
21. Beetroot Pasta Sauce
This Beetroot Pasta Sauce is a simple 5 ingredient pasta sauce that is both vegetarian and low fodmap friendly. If you’re looking for a low fodmap pasta sauce without tomato, this is going to be your new favorite recipe. Made with simple ingredients like beets, goat cheese, flavorful herbs and garlic infused extra virgin olive oil, it’s easy on the gut & your tastebuds!
Get the recipe for Beetroot Pasta Sauce here.
22. Gluten Free Cacio e Pepe
A simple 6 ingredient pasta dish that whips up in minutes. Perfect for lunch topped with your favorite protein and a side salad.
Get the recipe for Gluten Free Cacio e Pepe here.
23. Pickled Eggs
Use up any extra eggs to make these easy pickled eggs – the perfect lunch accessory to enjoy with your favorite sandwich or atop your favorite salad.
Get the recipe for Pickled Eggs here.
24. Zucchini & Salmon Slice
This twist on the classic zucchini slice is a protein-packed lunch or light dinner. It’s also Monash FODMAP certified.
Get the recipe for Zucchini & Salmon Slice here.
25. Vegan Soba Noodle Salad
This Vegan Soba Noodle Salad is a refreshing and healthy meal that uses crunchy spring veggies and plant-based protein combined with a delicious homemade dressing.
Get the recipe for Vegan Soba Noodle Salad here.
26. Slow Cooker Potato Leek Soup (Vegan)
Relatively hands off, this creamy potato soup is made in the slow cooker + requires just a handful of ingredients, making it so simple to whip up and the perfect meal prep option. You’ll love enjoying this slow cooker potato leek soup for lunch or dinner!
Get the recipe for Potato Leek Soup here.
27. Slow Cooker Pulled Pork
Pulled pork is a popular all time favorite BBQ mainstay. It is delicious added to salads, mac and cheese, sandwiches, nachos; the delicious possibilities are endless!
Get the recipe for Slow Cooker Pulled Pork here.
28. Tropical Spinach & Cucumber Smoothie
Smoothies are always a great option when you’re looking for a healthy low fodmap breakfast or lunch on the go. Refreshing and light with a tropical flair, this Spinach & Cucumber Smoothie is a delicious healthy treat!
Get the recipe for Tropical Spinach & Cucumber Smoothie here.
29. Strawberry Goat Cheese Salad
This strawberry goat cheese salad is the perfect spring and summer salad for your low fodmap lunches! Made with fresh strawberries, goat cheese, spinach, walnuts & pine nuts. Then drizzled with a homemade balsamic vinaigrette with a hint of cinnamon.
Get the recipe for Strawberry Goat Cheese Salad here.
30. Grilled Panzanella Salad
This Grilled Panzanella Salad features delicious veggies like red bell peppers, tomato & cucumber paired with crisp grilled sourdough & fresh herbs. Topped with a stone ground mustard apple vinaigrette made from gut healthy apple cider vinegar, this is a tasty option the whole family will love.
Get the recipe for Grilled Panzanella Salad here.
31. Slow Cooker Taco Soup
Taco Soup is the perfect easy to prep option for lunch or dinner. Serve it up with a scoop of sour cream and a side of your favorite gluten free tortilla chips.
Get the recipe for Slow Cooker Taco Soup here.
32. Lighter Lobster Ravioli Sauce
Enjoy lobster for lunch with this tasty lightened up Lobster Ravioli Sauce that will make your taste buds jump for joy! Pair it with any of your favorite gluten-free pastas or gluten free ravioli.
Get the recipe for Lighter Lobster Ravioli Sauce here.
33. Strawberry Basil Goat Cheese Toast
Toasted sourdough bread is topped with creamy goat cheese, sweet strawberries, fresh basil and a drizzle of balsamic. Perfect eaten on its own or with a side of grilled chicken for a heartier meal.
Get the recipe for Strawberry Goat Cheese Toast here.
34. Baked Salmon
This is a quick and easy recipe everyone will enjoy. The recipe serves one but it is very easy to adjust serving wise, just make a packet for every person you will be serving.
Get the recipe for Baked Salmon here.
35. Pasta Salad with Chicken & Spinach
A healthy, hearty and tummy-friendly, low FODMAP Pasta Salad Recipe is a perfect easy summertime meal you would love to make again & again. Use your favorite gluten free or fodmap friendly pasta.
Get the recipe for Pasta Salad with Chicken & Spinach here.
36. Gluten Free Vegetarian Pasta Salad with Homemade Italian Dressing
This easy gluten free pasta salad whips up in under 30 minutes and is so easy to customize depending on your preferences. Top it with chicken or steak for a protein rich meal.
Get the recipe for Vegetarian Pasta Salad here.
37. Salmon Caesar Salad
Salmon Caesar Salad is the perfect low fodmap lunch or dinner recipe that whips up in around 10 minutes and is the perfect easy to digest quick meal.
Get the recipe for Salmon Caesar Salad here.
Low FODMAP Resources
No matter where you are at in your FODMAP journey, these are some of my favorite resources to help guide you along the way.
- Low FODMAP Protein Powder Guide
- Low FODMAP Pasta Guide
- FODMAP Friendly Alcohol Guide
- FODMAP Everyday – A great overall resource for all things low fodmap
- Monash University – The authority on the low fodmap diet. Download their app to get low fodmap serving size information at your fingertips.
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