Stumped on ideas on what to make for lunch?  Try these 21 Easy & Healthy Low-FODMAP Lunch Recipes:

Lunch Bowls – 

  1. Low-FODMAP Popeye Bowl – add brown rice or 1/2 cup cooked lentils to a bowl topped with sauteed spinach, roasted red peppers, roasted zucchini, 1 Tbsp. pumpkin seeds, extra-firm tofu or chicken, drizzle in extra-virgin olive oil mixed with 1 Tbsp. balsamic vinegar, herbs and pepper.
  2. Low-FODMAP Cobb Salad Bowl – add shredded lettuce to a bowl and top with 2 slices turkey bacon, 1/2 hard-boiled egg, sliced, 1/2 cup cherry tomatoes, 1/2 cup crumbled goat or feta cheese, 4 ounces sliced chicken or turkey, one 1/8th slice of a medium avocado. Mix dressing ingredients together and pour over the bowl (see dressing recipe below).
  3. Low-FODMAP Greek Bowl – top gluten-free Barilla rotini pasta with grilled chicken or salmon, 1-ounce feta cheese, 1/2 cup cherry tomatoes, 5 olives, 1/4 cup cucumber slices, fresh parsley. Add dressing ingredients to your bowl, toss to combine all ingredients and refrigerate for 30 mins to 1 hr. Dressing recipe below.
  4. Low-FODMAP Buddha Bowls with Low-FODMAP Tahini Dressing http://bit.ly/2lrtiYN
  5. Low-FODMAP Goin’ Fishin’ – to bowl of brown rice add a 1/4 cup canned chickpeas (be sure to drain and rinse to release FODMAPs), 5-10 macadamia nuts, grilled fish of choice, 1/2 cup pineapple, and heat 1/2 packet of Fodmapped Red Curry Simmer Sauce to then pour over the bowl (buy here http://amzn.to/2iXCB3V) Learn more about FODMAPPED simmer sauces here: http://bit.ly/2gJiNzv
  6. Low-FODMAP Rainbow Bowl -top quinoa with fresh baby spinach or kale, shredded carrots, a 1/2 navel orange, sliced, 1 Tbsp. slivered almonds, 1/2 Tbsp. dried cranberries (no sugar added), then stir to combine all ingredients with Tahini Dressing (see #4) or Coconut Vinaigrette (see recipe below).
  7. Low-FODMAP Asian Inspired Shrimp Bowl – in a medium mixing bowl, stir to combine 8 large shrimp with 2 Tbsp. Low-FODMAP Asian Dressing (recipe below), 1 tsp. sesame seeds, 1 Tbsp. scallions (green tips only), 1 cup cooked bok choy, 6 cooked green beans, 1/4 cup chopped cucumbers, 1/4 cup bean sprouts, 1/4 cup shredded carrots, 1/8 cup drained slices water chestnuts, and 1 ounce peanuts.  Place mixed salad on a salad bowl and enjoy immediately or cover and refrigerate for 2-3 days.

 

Sandwiches, Wraps & Tacos

  1. Low-FODMAP Grilled Peanut Butter and Jelly – 1 tsp. butter, 1 Tbsp. natural peanut butter, 1 Tbsp. strawberry jelly (make sure peanut butter and strawberry jelly do not contain high-FODMAPs such as high fructose corn syrup, pear juice, apple juice, etc). Heat griddle or skillet to 350°F (175°C). Spread butter on one side of each slice of low-FODMAP bread. Spread jelly on unbuttered side of one slice of bread, and peanut butter on unbuttered side of other slice of bread.  On the heated griddle, place one slice, buttered side down. Top with other slice, so that peanut butter and jelly are in the middle. Cook for 4 minutes on each side, or until golden brown, and heated through.
  2. Low-FODMAP Turkey – 2 pieces low-FODMAP bread, turkey, Swiss cheese, mustard, lettuce, and tomato. 1 serving low-FODMAP fruit (such as 10 medium strawberries, chopped, 1 cup grapes, 1/2 cup honeydew melon, or 1 medium orange).
  3. Low-FODMAP Nova Sandwich –Spread ghee on 1 piece low-FODMAP bread, top with 1 serving of smoked salmon, tomatoes, and capers. 1 serving low-FODMAP fruit.
  4. Low-FODMAP Melted Caprese – Place 2 pieces low-FODMAP bread on a non-stick pan, top with shredded mozzarella cheese and cover with lid until cheese has melted. Next, add a sprinkle of oregano, freshly ground black pepper, then sliced tomatoes and fresh basil. Put both pieces of bread together.
  5. Low-FODMAP Mex Tacos – 2 small corn tortillas filled with lean ground turkey meat (seasoned and cooked with cumin, paprika, chili powder, oregano, black pepper and wheat-free asafetida powder if you have it), lettuce, chopped tomatoes, black olives, green onions (green tips only), shredded cheddar cheese.
  6. Low-FODMAP Tuna Salad Sandwich – make tuna salad with a can of tuna, drained and combined with 1 Tbsp. mayo, 1/2 tsp. lemon juice, 1/4 stalk chopped celery OR 1 Tbsp. dried cranberries no sugar added, plus freshly ground black pepper. Place tuna salad on 2 pieces low-FODMAP bread with lettuce and tomatoes or try shredded carrots and spinach. 1 serving low-FODMAP fruit.
  7. Low-FODMAP Greek Salad Wrap
  8. Low-FODMAP Bacon Chicken and Cheese Lettuce wrap – with 1 large piece of iceberg lettuce or butter lettuce as your wrap, add 2 slices turkey bacon, 2 ounces chicken, chopped, 1/4 cup tomatoes, 1 ounce shredded low-FODMAP cheese, 1/2 Tbsp. mayo and mustard.
  9. Low-FODMAP Bacon Cheeseburger Wrap – cook ground lean bison with low-FODMAP seasonings (such as cumin, paprika, oregano, black pepper).  Sprinkle some cheddar cheese down center of a low-FODMAP tortilla. Add 2-3 heaping tablespoons of beef mixture on top of cheese. Drizzle on some mustard, up to one sachet of ketchup, then add 2-3 tomato slices. Roll up tortilla like a burrito. Place wrap onto a preheated indoor grill.  Grill until cheese is melted. Carefully remove wraps from grill and place on a plate. Slowly unravel wrap and add some lettuce. Re-roll and cut in center diagonally.
  10. Low-FODMAP Pineapple Chicken Teriyaki Wrapprepare 2 slices (per person) fresh or canned pineapple, then grill or roast.  Make Homemade Low-FODMAP Teriyaki Sauce (recipe below) and then spoon on 1-2 Tbsp. onto a low-FODMAP wrap.  Add in 4 ounces ea. (per person) sliced, grilled chicken, 2-3 slices of tomato, and romaine lettuce.  Wrap up and enjoy!

 

Salads

  1. Low-FODMAP Prosciutto di Parma Salad
  2. Low-FODMAP Sweet and Spicy Glazed Salmon & Pomegranate Salad

  3. Low-FODMAP Strawberry Salad – In a bowl, toss 2 cups baby spinach with 4 ounces grilled chicken, 5 chopped strawberries, 5 raspberries, a 1/2 cup crumbled goat cheese, 5 whole pecans, 1 Tbsp. extra-virgin olive oil, 1 Tbsp. balsamic vinegar, and freshly ground pepper.
  4. Low-FODMAP Chinese Chicken Salad – (1 serving) In a bowl, toss 1 cup romaine lettuce, 1 cup shredded red cabbage, 4 ounces grilled chicken, mandarin orange slices (from 1 orange), 1/2 packet crushed gluten-free ramen noodles, 1/8 cup shredded carrots, 1 Tbsp. green onions (tips only) and 1 Tbsp. slivered almonds.  For the dressing, in a small bowl, combine 1 Tbsp. rice wine vinegar, 1/2 Tbsp. maple syrup, 3 tsp. sesame oil, 1/2 Tbsp. soy sauce, 1/4 tsp. minced ginger, pinch wheat-free asafetida powder (if you have it).  Whisk together ingredients.  Next, slowly drizzle in 2 tsp. vegetable oil, whisking constantly until emulsified.  Drizzle dressing over salad and toss everything again to combine.

 

Dressings and Sauces –

All recipes below are enough to use a couple times.  Please stick to 1 to 2 Tbsp. max per serving.  Add dressings or sauces to an air-tight container and refrigerate.

Low-FODMAP Cobb Salad Bowl Dressing

  • 1 Tbsp. garlic-infused oil
  • 1 Tbsp. apple cider vinegar
  • 1 tsp. lemon juice
  • 1/4 tsp. mustard
  • 1/4 tsp. Worcestershire sauce
  • pinch of sugar
  • salt and freshly ground black pepper, to taste)
  1. Add ingredients to a bowl and whisk to combine.

 

Low-FODMAP Greek Bowl Dressing – Use for Greek Salad or Greek Salad Wrap too!

  • 1 Tbsp. balsamic vinegar
  • 1 tsp. lemon juice
  • 1/2 Tbsp. garlic-infused olive oil
  • 1/4 tsp. oregano
  • 1/8 tsp. freshly ground black pepper
  • pinch sea salt
  1. Add ingredients to a bowl and whisk to combine.

 

Rainbow Bowl dressing – Low-FODMAP Coconut Vinaigrette

  • 1/4 cup maple syrup
  • 3 Tbsp. apple cider 
  • 2 Tbsp. lemon juice
  • 1 tsp. lemon zest
  • 1/2 tsp. salt
  • 1/3 cup extra virgin olive oil
  • 1/3 cup coconut oil, heated just until liquid
  1. Add the maple syrup, vinegar, lemon juice, zest, and salt to a medium bowl and whisk until well combined.  Continue to whisk, then slowly pour in olive oil, then coconut oil until well blended.

 

Low-FODMAP Asian Dressing

  1. Add ingredients to a bowl and whisk to combine.

 

Homemade Low-FODMAP Teriyaki Sauce

  • ½ cup soy sauce (tamari if you are gluten-free)
  • 2 tablespoons rice wine vinegar
  • 1 tablespoon sesame oil
  • ¼ cup brown sugar
  • 1 tablespoon maple syrup
  • ¾ teaspoon ground ginger
  • pinch wheat-free asafetida powder

Whisk all ingredients together in a small sauce pan. Stir constantly while bringing to a boil. Boil for 1-2 minutes. Reduce heat and transfer to a heat-safe bowl to serve.

 

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Be good to yourself and your gut!

Colleen Francioli

Certified Nutritionist Consultant

Founder FODMAP Life & BonCalme