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15 Quick Low FODMAP Meals for Easy Digestion

Quick Low FODMAP Meals for Easy Digestion

Are you following a low FODMAP diet and looking for quick and delicious meal ideas? Look no further! Here are 15 mouthwatering low FODMAP meals that are easy to prepare, gentle on the stomach, and bursting with flavor. Let’s dive in!

Grilled Lemon Herb Chicken

Ingredients:

  • 2 boneless, skinless chicken breasts
  • 1 tablespoon olive oil
  • 1 tablespoon fresh lemon juice
  • 1 teaspoon dried oregano
  • 1 teaspoon dried thyme
  • Salt and pepper to taste

Instructions:

  1. Preheat grill to medium-high heat.
  2. In a small bowl, mix together olive oil, lemon juice, oregano, thyme, salt, and pepper.
  3. Brush the chicken breasts with the herb mixture on both sides.
  4. Grill chicken for 6-8 minutes on each side, or until cooked through.
  5. Serve hot with your favorite low FODMAP side dish.

Nutritional Information (per serving):

  • Calories: 200
  • Protein: 25g
  • Carbohydrates: 0g
  • Fat: 10g
  • Fiber: 0g

15 Quick Low FODMAP Meals for Easy Digestion

Quinoa Salad with Feta and Cucumber

Ingredients:

  • 1 cup cooked quinoa
  • 1/2 cucumber, diced
  • 1/4 cup crumbled feta cheese
  • 2 tablespoons chopped fresh parsley
  • 1 tablespoon olive oil
  • 1 tablespoon fresh lemon juice
  • Salt and pepper to taste

Instructions:

  1. In a large bowl, combine cooked quinoa, diced cucumber, crumbled feta cheese, and chopped parsley.
  2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
  3. Pour the dressing over the quinoa salad and toss to combine.
  4. Serve chilled or at room temperature.

Nutritional Information (per serving):

  • Calories: 180
  • Protein: 5g
  • Carbohydrates: 20g
  • Fat: 8g
  • Fiber: 3g

 

Low FODMAP Stir-Fry

Ingredients:

  • 1 cup cooked rice noodles
  • 1/2 cup sliced bell peppers
  • 1/2 cup sliced zucchini
  • 1/2 cup sliced carrots
  • 1/4 cup sliced green onions (green parts only)
  • 2 tablespoons low-sodium soy sauce
  • 1 tablespoon sesame oil
  • 1 tablespoon rice vinegar
  • 1 teaspoon grated ginger
  • 1 teaspoon sesame seeds

Instructions:

  1. Heat sesame oil in a large skillet over medium heat.
  2. Add sliced bell peppers, zucchini, and carrots to the skillet and cook until slightly softened.
  3. Stir in cooked rice noodles and sliced green onions.
  4. In a small bowl, whisk together soy sauce, rice vinegar, and grated ginger. Pour over the stir-fry and toss to coat.
  5. Cook for an additional 2-3 minutes, until everything is heated through.
  6. Sprinkle with sesame seeds before serving.

Nutritional Information (per serving):

  • Calories: 250
  • Protein: 5g
  • Carbohydrates: 35g
  • Fat: 8g
  • Fiber: 4g

15 Quick Low FODMAP Meals for Easy Digestion

Baked Salmon with Roasted Vegetables

Ingredients:

  • 2 salmon fillets
  • 1 cup cherry tomatoes
  • 1 cup zucchini chunks
  • 1 cup bell pepper chunks
  • 1 tablespoon olive oil
  • 1 teaspoon dried Italian herbs (basil, oregano, thyme)
  • Salt and pepper to taste

Instructions:

  1. Preheat oven to 400°F (200°C).
  2. Place salmon fillets on a baking sheet lined with parchment paper.
  3. In a bowl, toss cherry tomatoes, zucchini chunks, and bell pepper chunks with olive oil, dried Italian herbs, salt, and pepper.
  4. Spread the vegetables around the salmon fillets on the baking sheet.
  5. Bake in the preheated oven for 15-20 minutes, or until salmon is cooked through and vegetables are tender.
  6. Serve hot with a side of steamed rice or quinoa.

Nutritional Information (per serving):

  • Calories: 300
  • Protein: 25g
  • Carbohydrates: 10g
  • Fat: 18g
  • Fiber: 3g

 

Turkey and Spinach Stuffed Bell Peppers

Ingredients:

  • 4 bell peppers
  • 1/2 lb ground turkey
  • 1 cup fresh spinach, chopped
  • 1/2 cup cooked rice
  • 1/4 cup diced tomatoes (canned, no garlic or onion added)
  • 1/4 cup shredded cheddar cheese
  • 1 teaspoon Italian seasoning
  • Salt and pepper to taste
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Instructions:

  1. Preheat oven to 375°F (190°C).
  2. Cut the tops off the bell peppers and remove the seeds and membranes.
  3. In a skillet, cook ground turkey until browned. Drain any excess fat.
  4. Add chopped spinach, cooked rice, diced tomatoes, Italian seasoning, salt, and pepper to the skillet. Cook for an additional 2-3 minutes.
  5. Spoon the turkey and spinach mixture into the hollowed-out bell peppers.
  6. Place stuffed bell peppers in a baking dish and sprinkle shredded cheddar cheese on top.
  7. Bake in the preheated oven for 25-30 minutes, or until bell peppers are tender and cheese is melted and bubbly.
  8. Serve hot with a side salad.

Nutritional Information (per serving):

  • Calories: 220
  • Protein: 20g
  • Carbohydrates: 15g
  • Fat: 8g
  • Fiber: 4g

15 Quick Low FODMAP Meals for Easy Digestion

Low FODMAP Tuna Salad Lettuce Wraps

Ingredients:

  • 1 can (5 oz) tuna, drained
  • 1/4 cup diced red bell pepper
  • 1/4 cup diced cucumber
  • 2 tablespoons chopped green olives
  • 2 tablespoons mayonnaise
  • 1 tablespoon Dijon mustard
  • 1 teaspoon lemon juice
  • Salt and pepper to taste
  • Butter lettuce leaves (for wrapping)

Instructions:

  1. In a bowl, combine drained tuna, diced red bell pepper, diced cucumber, chopped green olives, mayonnaise, Dijon mustard, lemon juice, salt, and pepper. Mix well.
  2. Spoon tuna salad onto butter lettuce leaves and wrap tightly.
  3. Serve immediately or refrigerate until ready to eat.

Nutritional Information (per serving, based on 2 wraps):

  • Calories: 250
  • Protein: 20g
  • Carbohydrates: 4g
  • Fat: 15g
  • Fiber: 1g

15 Quick Low FODMAP Meals for Easy Digestion

Shrimp and Vegetable Stir-Fry

Ingredients:

  • 1/2 lb shrimp, peeled and deveined
  • 1 cup sliced bell peppers (red, yellow, or orange)
  • 1 cup sliced zucchini
  • 1/2 cup sliced carrots
  • 1/4 cup sliced green onions (green parts only)
  • 2 tablespoons low-sodium soy sauce
  • 1 tablespoon sesame oil
  • 1 tablespoon rice vinegar
  • 1 teaspoon grated ginger
  • 1 teaspoon sesame seeds

Instructions:

  1. Heat sesame oil in a large skillet over medium heat.
  2. Add shrimp to the skillet and cook until pink and opaque, about 2-3 minutes per side. Remove shrimp from skillet and set aside.
  3. In the same skillet, add sliced bell peppers, zucchini, and carrots. Cook until slightly softened.
  4. Stir in cooked shrimp and sliced green onions.
  5. In a small bowl, whisk together soy sauce, rice vinegar, and grated ginger. Pour over the stir-fry and toss to coat.
  6. Cook for an additional 2-3 minutes, until everything is heated through.
  7. Sprinkle with sesame seeds before serving.

Nutritional Information (per serving):

  • Calories: 220
  • Protein: 25g
  • Carbohydrates: 10g
  • Fat: 8g
  • Fiber: 3g

15 Quick Low FODMAP Meals for Easy Digestion

Mediterranean Turkey Burgers

Ingredients:

  • 1/2 lb ground turkey
  • 1/4 cup chopped fresh parsley
  • 2 tablespoons chopped Kalamata olives
  • 1 tablespoon chopped sun-dried tomatoes (packed in oil)
  • 1 teaspoon dried oregano
  • Salt and pepper to taste
  • Lettuce leaves (for serving)
  • Sliced tomato (for serving)
  • Sliced cucumber (for serving)
  • Sliced red onion (for serving)
  • Gluten-free burger buns (optional)

Instructions:

  1. In a bowl, combine ground turkey, chopped parsley, chopped Kalamata olives, chopped sun-dried tomatoes, dried oregano, salt, and pepper. Mix well.
  2. Form the turkey mixture into 2 patties.
  3. Heat a grill or skillet over medium heat. Cook turkey burgers for 5-6 minutes on each side, or until cooked through.
  4. Serve turkey burgers on lettuce leaves or gluten-free burger buns, if desired. Top with sliced tomato, cucumber, and red onion.

Nutritional Information (per serving, without bun):

  • Calories: 200
  • Protein: 25g
  • Carbohydrates: 4g
  • Fat: 10g
  • Fiber: 2g

 

Asian-Inspired Beef Lettuce Wraps

Ingredients:

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Instructions:

  1. In a skillet, cook ground beef over medium heat until browned. Drain any excess fat.
  2. Add diced bell peppers, carrots, and water chestnuts to the skillet. Cook until vegetables are tender.
  3. In a small bowl, whisk together soy sauce, hoisin sauce, sesame oil, and grated ginger. Pour over the beef and vegetable mixture. Stir to combine.
  4. Cook for an additional 2-3 minutes, until heated through.
  5. Spoon beef mixture onto butter lettuce leaves and wrap tightly.

Nutritional Information (per serving, based on 2 wraps):

  • Calories: 250
  • Protein: 20g
  • Carbohydrates: 10g
  • Fat: 12g
  • Fiber: 3g

 

15 Quick Low FODMAP Meals for Easy Digestion

Low FODMAP Turkey Meatballs

Ingredients:

Instructions:

  1. Preheat oven to 375°F (190°C).
  2. In a large bowl, combine ground turkey, gluten-free breadcrumbs, egg, chopped parsley, grated Parmesan cheese, dried oregano, salt, and pepper. Mix well.
  3. Form the mixture into meatballs and place them on a baking sheet lined with parchment paper.
  4. Bake in the preheated oven for 20-25 minutes, or until meatballs are cooked through and browned on the outside.
  5. Serve hot with low FODMAP marinara sauce for dipping.

Nutritional Information (per serving):

  • Calories: 200
  • Protein: 20g
  • Carbohydrates: 5g
  • Fat: 10g
  • Fiber: 1g

 

Low FODMAP Veggie Omelette

Ingredients:

  • 2 eggs
  • 1/4 cup diced bell peppers
  • 1/4 cup diced zucchini
  • 1/4 cup diced tomatoes (canned, no garlic or onion added)
  • 2 tablespoons chopped fresh parsley
  • Salt and pepper to taste
  • 1 teaspoon olive oil

Instructions:

  1. In a bowl, whisk together eggs, diced bell peppers, diced zucchini, diced tomatoes, chopped fresh parsley, salt, and pepper.
  2. Heat olive oil in a non-stick skillet over medium heat.
  3. Pour the egg mixture into the skillet and cook until the edges start to set.
  4. Using a spatula, gently lift the edges of the omelette and tilt the skillet to allow the uncooked eggs to flow underneath.
  5. Continue cooking until the omelette is set but still slightly runny on top.
  6. Fold the omelette in half and cook for another minute, until heated through.
  7. Slide the omelette onto a plate and serve hot.

Nutritional Information (per serving):

  • Calories: 200
  • Protein: 12g
  • Carbohydrates: 6g
  • Fat: 14g
  • Fiber: 2g

15 Quick Low FODMAP Meals for Easy Digestion

Chicken and Vegetable Skewers

Ingredients:

  • 2 boneless, skinless chicken breasts, cut into chunks
  • 1 cup cherry tomatoes
  • 1 cup bell pepper chunks
  • 1 cup zucchini chunks
  • 1 tablespoon olive oil
  • 1 teaspoon dried Italian herbs (basil, oregano, thyme)
  • Salt and pepper to taste

Instructions:

  1. Preheat grill to medium-high heat.
  2. Thread chicken chunks, cherry tomatoes, bell pepper chunks, and zucchini chunks onto skewers.
  3. In a small bowl, mix together olive oil, dried Italian herbs, salt, and pepper.
  4. Brush the skewers with the herb mixture on all sides.
  5. Grill skewers for 8-10 minutes, turning occasionally, until chicken is cooked through and vegetables are tender.
  6. Serve hot with a side of rice or quinoa.

Nutritional Information (per serving):

  • Calories: 250
  • Protein: 25g
  • Carbohydrates: 10g
  • Fat: 10g
  • Fiber: 3g

Low FODMAP Chicken Caesar Salad

Ingredients:

  • 2 cups chopped romaine lettuce
  • 1 grilled chicken breast, sliced
  • 2 tablespoons grated Parmesan cheese
  • 2 tablespoons Caesar dressing (look for one without garlic or onion)
  • Salt and pepper to taste
  • Gluten-free croutons (optional)
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Instructions:

  1. In a large bowl, toss together chopped romaine lettuce, sliced grilled chicken breast, grated Parmesan cheese, and Caesar dressing.
  2. Season with salt and pepper to taste.
  3. Serve topped with gluten-free croutons, if desired.

Nutritional Information (per serving):

  • Calories: 200
  • Protein: 25g
  • Carbohydrates: 5g
  • Fat: 8g
  • Fiber: 3g

 

Sautéed Shrimp with Lemon and Garlic Butter

Ingredients:

  • 1/2 lb shrimp, peeled and deveined
  • 2 tablespoons unsalted butter
  • 2 cloves garlic, minced
  • 1 tablespoon fresh lemon juice
  • 1 tablespoon chopped fresh parsley
  • Salt and pepper to taste

Instructions:

  1. Heat butter in a skillet over medium heat until melted.
  2. Add minced garlic to the skillet and sauté for 1-2 minutes until fragrant.
  3. Add shrimp to the skillet and cook for 2-3 minutes per side until pink and opaque.
  4. Stir in fresh lemon juice and chopped parsley. Season with salt and pepper to taste.
  5. Serve hot, garnished with additional parsley if desired.

Nutritional Information (per serving):

  • Calories: 200
  • Protein: 25g
  • Carbohydrates: 1g
  • Fat: 10g
  • Fiber: 0g

15 Quick Low FODMAP Meals for Easy Digestion

Eggplant Parmesan

Ingredients:

Instructions:

  1. Preheat oven to 400°F (200°C).
  2. In a shallow bowl, combine gluten-free breadcrumbs and grated Parmesan cheese.
  3. Dip eggplant slices in beaten egg, then coat with breadcrumb mixture.
  4. Heat olive oil in a skillet over medium heat. Cook eggplant slices for 2-3 minutes per side until golden brown.
  5. Spread a thin layer of marinara sauce in the bottom of a baking dish. Arrange cooked eggplant slices in the dish.
  6. Top eggplant slices with remaining marinara sauce and shredded mozzarella cheese.
  7. Bake in the preheated oven for 15-20 minutes until cheese is melted and bubbly.
  8. Garnish with fresh basil leaves before serving.

Nutritional Information (per serving):

  • Calories: 250
  • Protein: 10g
  • Carbohydrates: 15g
  • Fat: 15g
  • Fiber: 5g

 

Thai Peanut Chicken Stir-Fry

Ingredients:

  • 1/2 lb chicken breast, thinly sliced
  • 1 cup broccoli florets
  • 1/2 cup sliced bell peppers
  • 1/4 cup shredded carrots
  • 2 tablespoons peanut butter (check for no added garlic or onion)
  • 1 tablespoon low-sodium soy sauce
  • 1 tablespoon lime juice
  • 1 teaspoon grated ginger
  • 1/2 teaspoon red pepper flakes
  • 1 tablespoon chopped peanuts (optional)
  • Fresh cilantro leaves for garnish

Instructions:

  1. Heat a large skillet or wok over medium-high heat.
  2. Add chicken slices to the skillet and cook until browned and cooked through, about 5-6 minutes. Remove chicken from skillet and set aside.
  3. In the same skillet, add broccoli florets, sliced bell peppers, and shredded carrots. Cook for 3-4 minutes until vegetables are tender-crisp.
  4. In a small bowl, whisk together peanut butter, soy sauce, lime juice, grated ginger, and red pepper flakes. Pour over the vegetables in the skillet.
  5. Return cooked chicken to the skillet and toss to coat everything in the sauce.
  6. Cook for an additional 2-3 minutes until heated through.
  7. Serve hot, garnished with chopped peanuts and fresh cilantro leaves.

Nutritional Information (per serving):

  • Calories: 300
  • Protein: 25g
  • Carbohydrates: 10g
  • Fat: 15g
  • Fiber: 3g
 

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