Looking for vegan low FODMAP lunches? Ones that actually make you excited it’s lunchtime? I’ve got 12 tasty and healthy recipes, from soups and salads to nourish bowls, all vegan and low FODMAP plus a few more throw-together ideas.
Finding exciting meals is such a HUGE part of living a healthy life. As a dietitian, you might be surprised that I think that eating foods you love is just as important as getting your nutrients in, but it is. So it can be kinda disappointing when specialized diet recipes look like they were created by someone who doesn’t like to eat. You know it when you see it. It’s why I write cookbooks. Eat More Plants Cookbook is filled with plant-based, gluten free and anti-inflammatory recipes for people who actually like to eat! And in the not-too-distant future, I’ll have a brand new gut health cookbook out with plenty of vegan low FODMAP recipes that are SO delicious!
When you’re told you’ve got irritable bowel syndrome, and you’re already plant-based, it can feel like a challenge. In fact, I’ve had clients whose other practitioners have told them they’re going to have to give up eating vegan. So it’s really important to me that I am here to tell you that you don’t have to give up your plant-based diet just to go low FODMAP! In fact, you might be surprised to know that there are plenty of low FODMAP vegan foods for you to enjoy.
Tips for going low FODMAP when you’re vegan
Learning the ins and outs of which foods are low FODMAP and which aren’t can take some time. I have a great FREE downloadable low FODMAP food list for you to get you started. I also highly recommend you purchase the Monash University FODMAP app as it is constantly updated so you’ll always have the latest information at your fingertips when new foods are tested.
There are plenty of fruits, vegetables and FODMAP free grains to choose from. So more often, you’ll be swapping foods as opposed to omitting foods. The biggest challenge is probably protein because some of our favourite gut-healthy plant-based proteins AKA beans are high FODMAP. As long as it’s tolerated, I highly recommend consuming a low FODMAP portion of canned lentils and chickpeas daily (1/2 cup is low FODMAP) as well as at least one portion of tofu or tempeh – both low FODMAP! – to keep your protein up. Protein powders can be helpful if you like smoothies in the morning.
Finding a low FODMAP bread
The other challenge is finding a low FODMAP bread. While low FODMAP eating doesn’t necessarily have to be gluten free, in reality, gluten free white breads are usually the choices, like Udi’s classic white bread. Not the most nutrient-dense, but hey…low FODMAP isn’t for life! 100% spelt sourdough also appears to be low FODMAP in a few countries such as US, Australia and Netherlands. Again, this is why the app is so helpful! You may also come across some low FODMAP certified breads, such as some regional sourdoughs or the Cob’s Bread LowFOD bread. This post is NOT sponsored at all…but honestly, this bread is a life saver because it’s much more delicious and nutritious than a lot of what’s on offer and Cob’s is pretty common in the US, Canada and Australia.
Is vegan cheese low FODMAP?
Many vegan cheeses are made with pea protein and cashew, which are not low FODMAP ingredients. Monash has tested ‘soy cheese’ as low FODMAP per two slices but it’s not something that it common in my local supermarket.
If you look for a vegan cheese that is primarily starch based, go for it! A great example of a starch based cheese is Violife. All the products I’ve seen, from shreds to slices to even their delicious feta, are starch based and without pea protein. Again, not sponsored…I just want to help you find the goods!
Easy Low FODMAP lunch ideas that are plant-based
If you’re not up for making a full-on recipe for lunch, try these vegan low FODMAP lunch ideas that you could throw together in a pinch.
- Rice ramen (like Lotus Foods brand) or Thai rice noodles, cooked, and toss with baby spinach, sliced red pepper and 1/2 cup edamame. Dress with soy, lime and sesame oil.
- Coconut yogurt with sliced strawberries and chopped walnuts (10 halves)
- Low FODMAP bread, toasted, with 2 tablespoons each of peanut butter and strawberry jam
- Toss shredded kale with my easy vegan caesar dressing (minus the onion powder!), and some fried smoked tempeh.
- Snack plate: low FODMAP hummus, sliced veggies, a few slices of vegan cheese, some walnuts, and plain rice crackers.
12 Vegan Low FODMAP Lunches
I wanted to find you some actually yummy recipes to help make it easy to eat low FODMAP while on a plant-based or vegan diet. I’ve got 12 great vegan low FODMAP options – from soups and salads to grain bowls and I’ll keep adding more as I find them!
This healthy vegan Cobb salad has everything you crave: creamy avocado and blue ‘cheese’, crunchy cucumber, a tangy red wine vinaigrette and salty + smoky tempeh ‘bacon’. Comes together in 20 minutes…and low FODMAP friendly too!
This hearty and flavourful salad would be delicious with some smoky marinated tempeh!
This fresh and crunchy salad is a complete meal, thanks to the baked tofu!
This simple sandwich is packed with green veggies and a tasty avocado green goddess dressing that is simple to make ahead
These fresh and flavourful rice paper rolls have protein-packed tempeh and a delicious satay sauce for dipping.
This collard and quinoa soup is a bit smoky and savoury and absolutely packed with veggies!
This light simple soup relies on low FODMAP tomatoes and carrots as its base. Be sure to use a low FODMAP soup base like FODY to keep it low FODMAP!
This thick and creamy soup has plenty of tummy-friendly ginger. Customize it by adding curry powder, garam masala, or Aleppo pepper.
Love a bowl for lunch? This one has plenty of veggies and lentils edamame for filling protein.
A great way to use up leftover rice! Plenty of veggies and tofu for protein.
This family favourite is simple to prepare and makes a great meal prep for lunches!
Looking for more low FODMAP vegan-friendly meals?
12 Vegan Low FODMAP Lunches: Pasta Salad
This easy vegan pasta salad has a Mediterranean vibe and takes just minutes to throw together from pantry staples. It’s fresh, filling and picnic-ready!
Servings: 4 servings
- 350 g of your favourite gluten free pasta about 3 dry cups (750ml)
- 1 cup diced cucumber
- 1 tomato chopped
- 2 large handfuls baby spinach or arugula
- 1 cup assorted fresh herbs basil, dill, parsley, cilantro, fennel
- 14 oz can chickpeas well rinsed and drained
- ½ cup jarred roasted red peppers (without garlic) drained and chopped
- ½ cup kalamata olives chopped, or 1/4 cup capers
- ¼ cup freshly squeezed lemon juice about 1-1½ lemons
- 2 tablespoons extra virgin olive oil garlic flavoured if you have it!
- 1 tablespoon Dijon mustard
- ½ teaspoon dried oregano
- ½ teaspoon salt
- ½ teaspoon cane sugar
- freshly cracked pepper to taste
Cook pasta according to package directions, drain and toss with a bit of olive oil to prevent sticking. Place in a large salad bowl.
Whisk up lemon juice, oil, Dijon, oregano, salt, sugar and pepper in a small bowl or shake up in a jam jar. Taste and adjust salt as necessary. Set aside.
Add roasted red peppers, vegetables, olives and beans to pasta and toss to combine. Drizzle dressing over salad and toss to coat.
Salad will keep for 2-3 days in the fridge and is delicious topped with homemade almond ricotta or tofu feta.