Starting a Low FODMAP diet challenge does not mean giving up flavour or eating the same meals every day. With the right ingredients and portions, you can enjoy simple, satisfying meals while following the elimination phase.
The recipes below are designed with low-FODMAP ingredients and specific serving sizes in mind. Portion size is especially important during the elimination phase because the FODMAP content of some foods can change when you eat a larger amount. Following the recommended portions can help you keep your meals consistent with the Low FODMAP diet challenge.
Remember that everyone can respond differently to foods. If you have food allergies, intolerances, or other digestive concerns, you may need to adjust ingredients or portions based on your individual needs.
Whisk the eggs with lactose-free milk and a little black pepper.
Heat the butter or olive oil in a non-stick pan.
Add the spinach and cook until wilted.
Pour the egg mixture over the spinach and cook until almost set.
Add the feta and chopped walnuts to one side of the omelette.
Fold the omelette in half and cook for another minute.
Serve warm.
Gut Boost: Eggs provide protein, while spinach adds fibre and nutrients. Feta and lactose-free milk add creaminess, while walnuts provide healthy fats and a satisfying crunch. The portions are designed to fit a low-FODMAP elimination-phase meal.
2. Lemon Chicken & Rice Bowl (Fresh & Filling)
What You’ll Need:
3–4 oz (85–115 g) boneless, skinless chicken breast
1 cup cooked white or brown rice
1/2 cup thinly sliced carrots
1/2 cup cucumber, sliced
1 tsp garlic-infused olive oil
1 tsp olive oil, for cooking
1 tsp lemon juice
1 tbsp chopped fresh parsley
Salt and black pepper, to taste
How to Make It:
Cut the raw chicken breast into small, bite-sized pieces.
Place the chicken in a bowl and add the lemon juice, salt, and black pepper. Mix well and let it marinate in the refrigerator for 15–30 minutes.
Heat 1 tsp olive oil in a non-stick frying pan over medium heat.
Add the marinated chicken pieces to the pan in a single layer. Cook for about 5–7 minutes, turning the pieces occasionally so they cook evenly.
Check the thickest piece with a fork. The outside should be lightly browned, and the inside should be white throughout with no pink or reddish areas remaining.
Remove the cooked chicken from the pan and set it aside on a clean plate. Add the sliced carrots to the same pan and cook for 3–5 minutes, stirring occasionally, until they are tender but still slightly crisp.
Add 1 cup cooked rice to a serving bowl. Top with the cooked chicken, stir-fried carrots, and sliced cucumber.
Drizzle 1 tsp garlic-infused olive oil over the bowl.
Sprinkle with fresh parsley and serve warm.
Gut Boost: Eggs provide protein, while spinach adds fibre and nutrients. Feta and lactose-free milk add creaminess, while walnuts provide healthy fats and a satisfying crunch. The portions are designed to fit a low-FODMAP elimination-phase meal.
3. Overnight Oats with Kiwi & Chia (Easy & Delicious)
What You’ll Need:
1/2 cup rolled oats
1/2 cup lactose-free milk
1 tbsp chia seeds
1 green kiwi, sliced
1 tbsp pumpkin seeds
Cinnamon, to taste
How to Make It:
Combine the oats, lactose-free milk, and chia seeds in a jar or container.
Stir well and refrigerate overnight.
In the morning, add the sliced kiwi.
Sprinkle with pumpkin seeds and cinnamon.
Enjoy chilled.
Gut Boost: Oats and chia seeds provide fibre, while kiwi adds a fresh source of fruit. Keeping the chia portion to 1 tablespoon helps keep the recipe appropriate for the elimination phase.
Place the salmon fillet in a small dish. Add the lemon juice, salt, and black pepper. Gently coat the salmon and let it marinate in the refrigerator for 15–30 minutes.
Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper.
Wash the potato and cut it into bite-sized pieces. Boil the potato in water for about 10–15 minutes, or until tender when pierced with a fork. Drain well.
Place the marinated salmon on one side of the prepared baking sheet. Add the green beans beside the salmon and drizzle the 1 tsp olive oil over both the salmon and green beans.
Roast the salmon and green beans for approximately 10–15 minutes. The green beans should be tender, and the salmon should flake easily with a fork. For food safety, check that the thickest part of the salmon reaches 63°C (145°F).
Add the baby spinach to a serving bowl. Add the warm potato and roasted green beans on top.
Add the roasted salmon and gently break it into bite-sized pieces.
Sprinkle with fresh dill and serve warm.
Gut Boost: Salmon provides protein and omega-3 fats, while potatoes, green beans, and spinach add carbohydrates, fibre, and important nutrients. The recipe uses simple ingredients without onion or garlic, making it suitable for the low-FODMAP elimination phase.
3–4 oz (85–115 g) boneless, skinless chicken breast
1 cup cooked white or brown rice
1/2 cup sliced carrots
1/2 cup sliced green bell pepper
1/2 cup sliced zucchini
1 tsp garlic-infused olive oil
1 tsp gluten-free soy sauce
1/2 tsp fresh ginger, grated
1 tbsp chopped chives, optional
1/8 tsp sesame seeds for garnish, optional
Salt and black pepper, to taste
How to Make It:
Cut the raw chicken breast into small, bite-sized pieces. Try to keep the pieces similar in size so they cook evenly.
Season the chicken with a small amount of salt and black pepper.
Heat the garlic-infused olive oil in a large non-stick frying pan over medium heat.
Add the chicken pieces to the pan in a single layer. Cook for about 7–10 minutes, turning and stirring every 1–2 minutes so they cook evenly.
Check the thickest piece with a fork. The outside should be lightly browned, and the inside should be white throughout with no pink or reddish areas remaining.
Remove the cooked chicken from the pan and place it on a clean plate.
Add the sliced carrots, green bell pepper, and zucchini to the same pan. Stir-fry for about 4–6 minutes, stirring occasionally, until the vegetables are tender but still slightly crisp.
Add the cooked rice and chicken back to the pan.
Add the gluten-free soy sauce and grated fresh ginger. Stir everything together and cook for another 2–3 minutes, until the rice and chicken are heated through.
Remove from the heat and top with chopped chives, if desired.
Serve warm.
Gut Boost: Garlic-infused oil, ginger, and chives add flavour without whole garlic or onion. Chicken and rice provide protein and carbohydrates, while the vegetables add fibre and nutrients.
Wash the potato and cut it into bite-sized pieces. You can leave the skin on or peel it, depending on your preference.
Place the potato pieces in a pot and cover them with water. Bring the water to a boil, then reduce the heat and simmer for about 10–15 minutes, or until the potato is tender when pierced with a fork.
Drain the potatoes and allow them to cool for a few minutes.
Add the cooked potato, drained tuna, cucumber, baby spinach, and feta to a bowl.
Drizzle with olive oil and lemon juice.
Add the fresh dill or parsley and black pepper.
Gently toss everything together and serve.
Gut Boost: Tuna and feta provide protein, while potato and vegetables add carbohydrates and fibre for a satisfying lunch. The simple lemon and herb dressing adds flavour without onion or garlic.
Gut Boost: Lactose-free yogurt provides protein while strawberries add flavour and vitamin C. Keeping fruit and seed portions measured is important because FODMAP levels can change as serving sizes increase.
8. Beef, Rice & Carrot Bowl (Hearty & Comforting)
What You’ll Need:
3–4 oz (85–115 g) lean ground beef
1 cup cooked white or brown rice
1/2 cup grated or thinly sliced carrots
1/2 cup baby spinach
1 tsp garlic-infused olive oil
1 tsp gluten-free soy sauce
1/8 tsp ground turmeric
1/8 tsp ground cinnamon
1/8 tsp black pepper
A small pinch of salt
1 tsp freshly grated ginger
How to Make It:
Heat the garlic-infused olive oil in a non-stick frying pan over medium heat.
Add the ground beef to the pan and immediately add the turmeric, cinnamon, black pepper, and a small pinch of salt.
Use a wooden spoon or spatula to break the beef into small pieces as it cooks. Continue cooking for about 10–12 minutes, stirring and breaking up the meat regularly.
The beef will change from pink to brown or grey-brown as it cooks. Continue cooking until there is no pink meat remaining, the beef is evenly browned throughout, and any liquid released from the meat has mostly evaporated.
Add the grated or thinly sliced carrots and cook for another 3–5 minutes, stirring occasionally, until the carrots are tender but still have a little bite.
Add the baby spinach and freshly grated ginger. Stir and cook for 1–2 minutes, until the spinach has wilted and reduced in volume.
Add the cooked rice and gluten-free soy sauce. Stir everything together and cook for another 2–3 minutes, until the rice is heated through.
Transfer the mixture to a bowl and top with chopped green onion tops, if desired.
Serve warm.
Gut Boost: Lactose-free yogurt provides protein while strawberries add flavour and vitamin C. Keeping fruit and seed portions measured is important because FODMAP levels can change as serving sizes increase.
Gut Boost: Peanut butter provides protein and healthy fats, while a measured portion of firm banana adds carbohydrates and natural sweetness. Banana ripeness and portion size matter during the elimination phase, so use the portion recommended in the Monash app.
10. Lemon Herb Quinoa & Chicken Bowl (Fresh & Colourful)
What You’ll Need:
1/2 cup cooked quinoa
3–4 oz (85–115 g) boneless, skinless chicken breast
1/2 cup diced cucumber
1/2 cup diced carrot
1/2 cup baby spinach
1 tsp olive oil, for cooking
1 tsp olive oil, for dressing
1 tsp lemon juice
1 tbsp fresh parsley, chopped
1 tbsp fresh mint, chopped, optional
Salt and black pepper, to taste
How to Make It:
Cut the raw chicken breast into small, bite-sized pieces. Season with a small amount of salt and black pepper.
Heat 1 tsp olive oil in a non-stick frying pan over medium heat.
Add the chicken pieces to the pan in a single layer. Cook for about 5–7 minutes, turning occasionally so they cook evenly.
Check the thickest piece with a fork. The outside should be lightly browned, and the inside should be white throughout with no pink or reddish areas remaining.
Remove the cooked chicken from the pan and set it aside on a clean plate.
Add 1/2 cup cooked quinoa to a serving bowl.
Top with the cooked chicken, cucumber, carrot, and baby spinach.
Mix 1 tsp olive oil with 1 tsp lemon juice and drizzle over the bowl.
Add fresh parsley, mint if using, salt, and black pepper.
Gently toss and serve.
Gut Boost: Quinoa and chicken provide a satisfying combination of carbohydrates and protein, while cucumber, carrot, and spinach add fibre and nutrients. Fresh herbs and lemon add flavour without the need for onion or garlic.
A Note About FODMAP Portions
With a Low FODMAP diet challenge, portion size really matters. A food that is low FODMAP in one amount may contain more FODMAPs when eaten in a larger portion. The recipes above are based on Low FODMAP diet challenge guides and include specific serving sizes to help keep portions appropriate during the elimination phase. Following the recommended serving size is important because eating a larger amount of a food may increase the overall FODMAP load and could contribute to symptoms in people who are sensitive to certain FODMAPs.
Packaged foods such as bread, soy sauce, yogurt, broth, and seasonings may contain onion, garlic, wheat, lactose, or other FODMAP containing ingredients. Always check the ingredient list and serving size of packaged products before using them.
These recipes are general suggestions for the elimination phase of the Low FODMAP diet challenge. Everyone can have different food sensitivities, intolerances, or allergies, so a food that works well for one person may not work well for another. If you have questions or concerns about your symptoms, food sensitivities, allergies, or the Low FODMAP diet challenge, consider speaking with a Registered Dietitian for personalized guidance.
If you would like personalized support with the Low FODMAP diet challenge, you can book a 20-min free discovery call with our Registered Dietitian to discuss your symptoms, food concerns, and individual needs. To learn more about FODMAP diet challenge services check out our website.
Disclaimer
The information in this article is for general educational purposes only and is not intended to replace individualized medical or nutrition advice. The recipes and information may not be appropriate for everyone. If you have a medical condition, food allergy, food intolerance, or ongoing digestive symptoms, speak with your healthcare provider or a Registered Dietitian for personalized advice.
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