3 super quick low FODMAP recipes (gluten-free and lactose-free) (2024)

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Some people think that I always spend a lot of time in the kitchen for my meals. That is the idea that people have with a food blogger, haha. But nothing is further from the truth.

When I make the time for it, I love taking time to cook or to make something from a cookbook, but honestly, that probably happens only 5 times per year.

I always tell myself that I will make more time for cooking, but 9 out of 10 times I end up cooking super quick low FODMAP recipes.

When I ask you what you would like to see more on the blog, the answer is always: simple recipes. I feel like 90% of the recipes on this blog are already simple, but apparently it can be even more easy 😉

And I understand that because everybody is busy, so the quicker the better.

Today I share three very quick low FODMAP recipes, that will take you only 15-20 minutes to prepare (excluding oven time). Three of my favourites that I make often on a weekday.

Pita with chicken

I use vegan carrot-pumpkin-oat balls that they sell here in our local supermarket in the Netherlands. As this is not available in other countries, I have changed the recipe to chicken / vegetarian chicken pieces. Which is a filling that I also choose often!

What do you need (for 2 servings)

• 2-4 gluten-free or spelt pita breads
• 200 g chicken or vegetarian low FODMAP pieces (I like Quorn pieces)
• 200 g cucumber
• 120 g zucchini
• 150 g green bell pepper or 85 g red bell pepper
• Iceberg lettuce
• 4 tbsp lactose-free yoghurt
• 1 tbsp mayonnaise
• A splash of lemon juice
• Pepper and salt

Note: this recipe has been adapted in 2022 because the low FODMAP amounts for tomato and bell pepper have been changed. Green bell pepper is low FODMAP in larger amounts than green bell pepper.

Tomato and red bell pepper are both limited low FODMAP and contain fructose in larger amounts. Therefore, I have replaced the tomato in this recipe for zucchini.

Did you already test fructose and you know you tolerate it? Then you can use tomato instead of zucchini if you like.

How to prepare

1. Heat the pita breads in the oven according to the instructions on the package.
2. Heat some oil in a pan and fry the chicken until cooked. Season with salt and pepper.
3. Cut the bell pepper and zucchini into pieces and fry for a few minutes with the chicken. Turn off the heat.
4. Cut the cucumber into cubes and put this, together with the lettuce on the table.
5. Mix the yoghurt and the mayonnaise with a splash of lemon juice, pepper and salt.
6. Fill your pita breads with lettuce, cucumber, chicken, bell pepper, zucchini and sprinkle some yoghurt dressing on top.

Quick spaghetti with tomato sauce

What do you need (for 2 servings)

• 160 g gluten-free spaghetti
• 200 g lean minced meat
• 200 g canned mushrooms
• 1 medium carrot
• 200 ml canned tomato passata
• Basil, pepper and salt
• Grated cheese to taste

Note: usually I also added bell pepper to this recipe. But because of the changed amounts for bell pepper and tomato (see above). I don’t advise combining tomato and red bell pepper in a recipe.

If you know you react well to fructose, you can also add some red bell pepper.

How to prepare

1. Bring a pan with water to boil and cook the spaghetti according to the instructions on the package. I usually cook gluten-free pasta for myself and non-gluten-free pasta for my boyfriend in another pan.
2. Heat a frying pan and fry the minced meat until cooked.
3. Cut the carrot into pieces. Rinse the mushrooms and drain them.
4. Add this to the minced meat and fry for a few minutes. Then add the tomato passata and season with salt, pepper and basil. Leave the sauce to heat up for a few minutes.
5. Divide the spaghetti over two plates and scoop the sauce on top. Sprinkle grated cheese over it.

Oven fries with chicken and fried veggies

• 400 g frozen oven fries or potato slices (check the ingredients to make sure no high FODMAP ingredients have been added)
• 200 g chicken thigh filet, in pieces or vegetarian pieces
• 200 g oyster mushrooms
• 120 g zucchini
• 150 g green bell pepper
• A splash of soy sauce

How to prepare

1. Prepare the oven fries or potatoes in the oven according to the instructions on the package.
2. Heat some olive oil in a pan and fry the pieces of chicken thigh filet until cooked.
3. Clean the oyster mushrooms and cut them into pieces. Cut the zucchini and bell pepper into pieces too.
4. Add the vegetables to the chicken thigh and fry for a few minutes. Then add a splash of soy sauce and season with some pepper. Heat for a few minutes.
5. Divide the fries over two plates and scoop the vegetables next to it. I like eating my fries with some low FODMAP mayonaise.

Enjoy!

I hope that you liked these simple meals! What are your favourite quick low FODMAP recipes for weekdays?