12 Easy Low-FODMAP Dinners for Busy Weeknights
Following a low-FODMAP diet can make weeknight dinners feel complicated, but these 12 recipes keep things simple. Think one-pan chicken, 25-minute stir-fries, sheet pan fajita bowls, and a cozy turkey chili, all built around gut-friendly swaps like garlic-infused oil and green onion tops. Each one is from a blogger or brand that specializes in low-FODMAP cooking.
Every recipe below links straight to the food blogger who created it, so click through for the full ingredient list, instructions, and their tips.
1. One-Pan Chicken, Carrots & Potatoes with Maple Mustard Sauce
Five minutes of prep, then the oven takes over. Bone-in chicken, carrots, and new potatoes roast under a two-ingredient maple-Dijon sauce.
Get the recipe at FODMAP Everyday
2. Low FODMAP Shrimp and Broccoli with Noodles
Broad rice noodles, shrimp, broccoli, and red bell pepper tossed with garlic-infused oil and a low-FODMAP oyster sauce. At about 25 minutes, it’s quicker than takeout.
Get the recipe at FODMAP Everyday
3. Super Speedy Satay Chicken
Quick-seared chicken skewers over sesame rice with cucumber and grilled bok choy, plus a peanut satay sauce you simply stir together. It’s a Monash University Low FODMAP Certified recipe.
Get the recipe at A Little Bit Yummy
4. Low FODMAP Greek Lemon Rice with Speedy Pork Chops
Garlic-infused oil flavors the pork chops without the FODMAPs, and the lemony rice turns them into a full meal. It’s on the table in about 30 minutes and serves four.
Get the recipe at A Little Bit Yummy
5. Sheet Pan Low FODMAP Chicken Fajita Bowls
Thinly sliced chicken thighs and bell peppers roast on one sheet pan with low-FODMAP taco seasoning, lime juice, and garlic-infused oil, then go over brown rice. Done in 30 minutes.
Get the recipe at Fun Without FODMAPs
6. Low FODMAP Shrimp Fried Rice
Day-old rice, shrimp, bok choy, carrot, red pepper, and fresh ginger, seasoned with gluten-free soy sauce and green onion tops. It’s ready in about 25 minutes and serves two.
Get the recipe at FODMAP Friendly
7. Low FODMAP Red Curry with Coconut Milk and Chicken
A homemade curry paste of ginger, cumin, turmeric, red pepper, and green onion tops flavors chicken thighs, broccoli, oyster mushrooms, and bell pepper. Serve it with white rice for a 30-minute dinner.
Get the recipe at Karlijn’s Kitchen
8. Low FODMAP Beef Stir-Fry with Chinese Broccoli and Green Beans
Thinly sliced beef with gai lan, green beans, bean sprouts, and fresh ginger in a garlic- and onion-free oyster sauce. It takes 25 minutes, served over rice or rice noodles.
Get the recipe at FODMAP Gut Diet
9. Low FODMAP Turkey Meatballs
Ground turkey, parmesan, low-FODMAP breadcrumbs, and leek greens bake into tender meatballs in about 40 minutes. Make a double batch and you’ve got lunches covered too.
Get the recipe at The FODMAP Formula
10. Low FODMAP Turkey Chili
Ground turkey, bell peppers, and leek and scallion greens simmer in marinara with taco seasoning, with a little cornmeal to thicken. It’s mild as written, and the recipe explains how to turn up the heat.
11. 30-Minute Mediterranean Chicken with Tomatoes & Olives
Chicken breasts simmered with diced tomatoes, olives, capers, and baby spinach, all in 30 minutes. It’s gluten-free and dairy-free too.
Get the recipe at Dr. Rachel Pauls
12. Low FODMAP Vegetable Pasta Stir Fry
A meatless night: red pepper, carrot, zucchini, and eggplant cooked with mustard seeds and mild salsa, then tossed with pasta. Use gluten-free pasta to keep it low FODMAP.
Get the recipe at Casa de Sante
Planning next week’s meals? Save this post on Pinterest so these gut-friendly dinners are always one tap away!
