Low FODMAP Recipes
Delicious low FODMAP recipes for sensitive digestion — flavorful meals that avoid common trigger ingredients.
★ Fan Favorite
Fan FavoriteLow fodmap feta pasta
Jessica KohnIngredients
- 12 oz Extra firm tofu
- 3 tbsp Lemon juice
- 1 tbsp Apple cider vinegar
- 1.5 tbsp Garlic infused olive oil
- 1 tbsp Nutritional yeast
- Salt and pepper to liking
- 2 tbsp Chives or green onion
- 1 box Banza pasta
- 2 packs Cherry tomatoes
- Fresh basil
- 3-5 cups Spinach
Instructions
- 1Combine tofu, lemon juice, olive oil, ACV, nutritional yeast and S&P in blender and blend until smooth.
- 2Put tofu feta on a baking dish surrounded by tomatoes and drizzle with garlic olive oil and any seasoning you want. I do red pepper flakes and Italian season. Bake for 30 mins at 400°.
- 3Cook pasta
- 4Once done add drained pasta and spinach and fresh basil to tofu feta and stir until combined.
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Open in Pepper →Why Low FODMAP Cooking Doesn't Have to Mean Boring
The low FODMAP diet eliminates fermentable carbohydrates that trigger IBS symptoms, but the list of what you can eat is still extensive — most proteins, rice, many vegetables, and most herbs and spices are perfectly fine.
The key substitutions: garlic-infused oil instead of garlic cloves, leek greens instead of onion, canned chickpeas instead of dried (lower FODMAP when rinsed). These swaps let you build flavor without the trigger ingredients.
On Pepper, home cooks master low FODMAP cooking, cultivating collections that transform dietary needs into a diverse and delicious culinary journey.
Quick Tips
- 1
Swap Garlic for Garlic Oil
Fructans in garlic are the trigger, not the flavor compounds. Use garlic-infused olive oil to get that savory depth without the digestive upset.
- 2
Watch Your Portion Sizes
Some foods are low FODMAP in small amounts but become triggers in larger servings. Stick to recommended serving sizes, especially with nuts, canned legumes, and certain fruits.
- 3
Use the Green Parts of Scallions
White parts of scallions and onions are high FODMAP, but the green tops are safe. Use only the green portions to add mild onion flavor to any dish.
- 4
Check Labels on Packaged Foods
High-fructose corn syrup, inulin, chicory root, and sorbitol are common hidden FODMAPs in sauces, broths, and snack foods. Get in the habit of scanning ingredients lists.
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