10 Healthy FODMAP Dinner Recipes You Can Make From Your Fridge Right Now
10 satisfying low-FODMAP dinners you can likely make from what is already in your fridge or pantry.
If you are managing IBS or another digestive condition with a low-FODMAP diet, one of the most common challenges is knowing what to cook on a weeknight when you haven't planned ahead. The good news is that many naturally low-FODMAP ingredients are everyday staples: rice, eggs, tofu, most proteins, and a wide range of vegetables.
Here are 10 satisfying low-FODMAP dinners you can likely make from what's already in your fridge or pantry.
Quick FODMAP Refresher: What to Avoid
The FODMAP diet limits fermentable carbohydrates that trigger IBS symptoms. Key high-FODMAP ingredients to avoid in these recipes include:
- Garlic and onion (use garlic-infused oil and spring onion green tops instead)
- Wheat, rye, and barley — use rice, quinoa, or gluten-free pasta
- Apples, pears, stone fruits, and watermelon
- Cow's milk in large quantities — lactose-free milk is fine
- Legumes in large servings — tinned chickpeas and lentils in small portions (max 1/4 cup) are usually tolerated
Note: always follow guidance from your dietitian for your individual tolerance levels, as FODMAP responses vary significantly between people.
10 Low-FODMAP Dinners
1. Garlic-Infused Chicken and Rice
Heat olive oil with 2 whole garlic cloves for 5 minutes then remove (the oil absorbs flavour, the FODMAP fructans stay in the garlic). Cook chicken breast in the infused oil, serve over white rice with steamed bok choy.
2. Salmon With Lemon and Capers
Pan-fry salmon in garlic-infused oil, squeeze lemon over, top with capers and fresh dill. Serve with roasted potatoes (potatoes are low-FODMAP) and green beans.
3. Tofu and Bok Choy Stir-Fry
Cube firm tofu and fry until golden. Add bok choy, shredded carrot, and tamari (gluten-free soy sauce). Use garlic-infused oil as the base. Serve over rice noodles.
4. Quinoa Power Bowl
Cooked quinoa, roasted red pepper and courgette, grilled chicken or a fried egg, sliced cucumber and spring onion greens. Dress with olive oil, lemon, and fresh herbs.
5. Rice Paper Rolls
Fill rice paper wrappers with cooked shrimp, rice vermicelli, lettuce, cucumber, carrot, and fresh mint. Serve with a low-FODMAP peanut dipping sauce (peanut butter, tamari, lime, a little maple syrup — avoid garlic in the sauce).
6. Baked Potato With Lactose-Free Sour Cream and Chives
A classic that is completely FODMAP friendly. Bake until fluffy, load with lactose-free sour cream, chives (low-FODMAP), and a tin of tuna or shredded chicken.
7. Egg and Vegetable Frittata
Beat 6 eggs with a splash of lactose-free milk. Pour over a low-FODMAP vegetable mix (spinach, capsicum, courgette, cherry tomatoes) in an ovenproof frying pan. Cook on hob until edges set, transfer to oven at 180°C for 10 minutes. Slice and serve warm or cold.
8. Prawn and Courgette Pasta
Cook gluten-free pasta. Sauté prawns in garlic-infused oil with diced courgette. Add a splash of white wine and lemon juice, toss with pasta and fresh parsley.
9. Slow-Cooked Beef and Carrot Stew
Beef stew meat is low-FODMAP. Brown in garlic-infused oil, add carrots, parsnip, swede (all low-FODMAP), tinned tomatoes, beef stock (check for onion powder — use a FODMAP-friendly stock), and cook slow and low for 2 hours.
10. Chia Pudding With Blueberries and Maple Syrup
Not a dinner, but an excellent FODMAP-friendly option if dinner was light. Mix 3 tbsp chia seeds with 200ml lactose-free or almond milk, refrigerate overnight. Top with fresh blueberries and a drizzle of maple syrup.
Finding FODMAP-Safe Recipes From Your Specific Ingredients
One of the trickiest parts of the FODMAP diet is knowing whether a specific combination of ingredients is safe. Healthy Bowl lets you input your available ingredients and dietary preferences — including FODMAP requirements — so every recipe suggestion it returns is matched to what you can actually eat.
Learn more about our FODMAP diet support or download Healthy Bowl free on the App Store.
Healthy Bowl Tip
Set your dietary preference to FODMAP in Healthy Bowl, then input the ingredients from your fridge. The app generates recipes that avoid high-FODMAP triggers automatically.