Plant Power: 31 Low FODMAP Vegan and Plant-Based Recipes - FODMAP Everyday (2024)

Whether you are full-time vegan, or eating plant-based, we have recipes to take you through the day. Our vegan recipes, contain no animal products; our plant-based recipes focus on plant-derived sources, but are not exclusive of animal products (such as eggs or fish sauce). Nutritious, fiber-rich and delicious.

Be sure to also read our entire series on Eating Plant Based While Following The Low FODMAP Diet and our Vegan and Low FODMAP Series

Roasted Gnocchi With Tomatoes

Have you ever oven-roasted prepared gnocchi? You will never boil them again! This one-pan wonder will blow you away. Juicy roasted tomatoes, fresh arugula and basil, along with gluten-free potato gnocchi are so much more than a sum of the parts. Get the recipe.

Garden Vegetable Soup

We often make a double batch and freeze half. This soup is so versatile. You can season simply with salt and pepper, or add miso, soy sauce or even stir in some pesto upon serving. Withbreadalongside, you have a fantastic homestyle meal.Get the recipe.

Sweet Potato Tacos with Black Beans

Our Sweet Potato Tacos with Black Beans are a perfect vegetarian dinner packed with flavor, texture and color! Just look at the image. Even meat eaters go crazy for these – and when you drizzle with theAvocadoLime Crema? You’ll be in Tex-Mex heaven. And if you use a vegan yogurt for thecrema, they are easily made vegan. Get the recipe.

Thai Curry Tofu with Green Beans

Begin with browning drained, firm tofu with garlic-infused oil or ghee, add green beans, tomatoes, coconut milk and curry seasonings for a quick weeknight meal.Get the recipe.

Tofu Bánh Mì

This simple Bánh Mì sandwich featurestofu, pickled veggies, lemongrass, ginger,cilantro,jalapeno, lime, and toasted sesame oil at center stage, for the perfect balance of sweet, salty, sour, freshness, andumami.Get the recipe.

Baja Tempeh Taco Salad

Ourplant-basedBaja Tempeh Taco Salad features spicy, seasoned tempeh as the star of the show, but it doesn’t stop there! In addition to cumin,cayenne, smoked paprika and oregano tempered with maple syrup and soy sauce we have a fresh crunchy salad witharugula,cilantro,cabbageand pepitas. More texture and flavor fromnutritional yeastand tortilla chips top everything off with a garlicky lime dressing. Get the recipe.

New Orleans Style Gumbo

We have New Orleans Style Gumbo! Instead of the “holy trinity” of lots of onions, celery and bell peppers and also the inclusion ofgarlicand garlic-laden andouille sausage, we have re-configured our recipe to be plant-based and tummy friendly, usingjackfruitfor a meaty texture, andbutter beansfor protein. You can add sausage, too, if you like, plant-based or otherwise. Get the recipe.

Za’atar Spiced Tofu Scramble

A great breakfast or lunch, or even light dinner, this tofu scramble is boldly seasoned with za’atar, which is a comb of coriander, cumin, sesame seeds, sumac, thyme and hot peppers flakes. Nutritional yeast adds a cheesy, umami flavor. Get the recipe.

Vegan Cornbread

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Tender, moist, easy to make cornbread, that happens to be vegan! Whole grain goodness in every bite. Get the recipe.

Vegan Summer Squash Soup

Soup can be for any season and our Summer Squash Soup withCoconutshowcases patty pan squash (also spelled “pattypan”), coconut milk and spices like turmeric and coriander.Yukon gold potatoesadd body, flavor and boost the color, along with carrots. Get the recipe.

Orzo Salad

Gluten-free orzo are the basis for this lovely pasta salad with colorful, juicy, and crunchy cucumbers and tomatoes. A lemony salad dressing works beautifully with the fresh dill, parsley and scallion greens. Add feta, if you like.Get the recipe.

Root Vegetable Soup

Potatoes, parsnips, and carrots puréed make a creamy soup, with no added dairy. It all starts with sautéingscallion greensin garlic-oil. And only 5 minutes of prep and about 35 minutes of simmering.Get the recipe.

Cinnamon Apple Breakfast Cookies

Cookies for breakfast? Why not, especially when they are based on whole grain oats! These have apples, cinnamon and raisins, too. Get the recipe.

Tropical Crisp

This crisp is unlike any you have ever had. Not only is the fruit component tropical, made up of pineapple, coconut, papaya, banana, lime and vanilla, but the oat crisp topping not only has brown sugar and coconut oil, but chocolate, too! Get the recipe.

Tofu Salad

Once you freeze tofu and crumble it, the texture transforms. It becomes firmer, spongier, allowing it to soak up flavors and condiments. This salad is great between slices of bread, or on a bed of greens. Get the recipe.

Cold Soba Salad with Greens

We love soba hot and cold. This cold salad features slurpy noodles with loads of greens, cucumbers, lime, soy and toasted sesame oil. Hearty, refreshing.Get the recipe.

Loaded Kale Chips

Kale chips are a great snack but can be quite pricey at the store. We show you how to make them at home – and this version is loaded with flavor, featuring nutritional yeast, garlic and onion powders, cayenne and chipotle. Get the recipe.

Roasted Pumpkin Quinoa Salad

Our Roasted Pumpkin Quinoa Salad is hearty enough for a main dish atlunch, or add a small amount of roasted meat,chicken,fishortofufor dinner. The quinoa is protein-packed and easy to cook. Combined with fresh herbs and nuts and fresh, juicy pomegranate seeds, this is a memorable salad. Company worthy. Get the recipe.

Banh Mi Tofu Bowl

Our Banh Mi Tofu Bowl is comprised of cooked rice, tofu, quick pickled carrots and daikon radish,red cabbage,cilantroand a little bit of spicy mayo.Easy to make and perfect for plant-based eating. Low fat and protein packed, too. Get the recipe.

Vegan Kale Pesto

Our Kale Pesto happens to be vegan – taking advantage of “cheesy” nutritional yeast. The body of thepestois made up of theexpected basilbut withhearty kaleand flat-leaf parsley as well, which lends balance to the other two bold greens. We do like pesto withpine nuts, which this uses, but we provide options for other nuts and seeds. Get the recipe.

Chickpea Salad

Canned and drained chickpeas are a great fiber and protein choice. Here combined with carrots, cucumbers, scallions, parsley, vegan mayonnaise, mustard, lemon juice and dill. Great as a sandwich filler or with greens on a plate. Get the recipe.

Zoodles, Noodles & Sprouts Salad

Are you a zoodles (spiralized zucchini) fan? How about noodles? Why not have zoodles AND noodles?Combined withmung bean sprouts, carrots and protein-packed tofu this salad that is hearty enough for a main dish. Packs well for lunch, too. Get the recipe.

Avocado Green Goddess Veggie Sandwich

Veganand looking for a hearty, nutritious lunch? Our Vegan Avocado Green Goddess Veggie Sandwich entices visually, and then deeply satisfies with flavor and texture. Sourdough bread layered with ourVegan Low Avocado Green Goddess Dressing, alfalfa sprouts, cucumber, arugula and the option of vegan cheese. Get the recipe.

Kale Salad with Roasted Butternut Squash and Pomegranate

Butternut squash roasted with garlic-infused oil and kale help create a bold salad, hearty enough for a main dish. Pomegranate seeds add color, juiciness and crunch. The mustardy vinaigrette brings it all together. Get the recipe.

Vegetable Soup with Beans & Pasta

Want a hearty plant-based soup that has tons offiberand protein? Look no further than this soup with many kinds of vegetables,vegetable broth, pasta, and beans. We have a recipe for the broth, but you can use purchased as well. Get the recipe.

Roasted Chickpeas

Roasting cooked (or canned) chickpeas dries them out and they get super crunchy. You can munch on them likepopcorn – or think of them like little round crackers. They are great to eat out-of-hand as well as sprinkled over salads, or on top of soup. We have several flavor variations: Sea Salt, Chili Lime, Cinnamon Sugar, Garam Masala, Lemon Pepper, BBQ, Taco, Spicy Garlic, and Toasted Sesame. Get the recipe.

Soba Miso Soup

This soup has it all: slurpy soba noodles,vegetable broth, tender crispbaby bok choy, meaty oyster mushrooms and jammy eggs. Miso addsumami– rich, savory flavor.Get the recipe.

Overnight Oats & Chia

Soaking oats and chia seeds overnight with an alt milk, like almond or coconut, creates a fantastic base for all kinds of fruit, dried fruit, nuts and seed add-ins. The chia adds extra fiber, protein, iron, calcium, magnesium and zinc and are a great source of omega-3 fatty acids. This recipe will keep you sated for hours. Get the recipe.

Polenta with Mushrooms & Kale

Looking for a vegan fall and winter main dish? This recipe for Polenta with Sautéed Mushrooms & Kale will please vegans, vegetarians and meat eaters alike. The polenta is purchased in logs and ready to go, which means that this elegant dish can be whipped up on a weeknight. The mushrooms are simply sautéed in a skillet with garlicky oil and seasoning and ladled over the crisp polenta rounds. Get the recipe.

Tempeh Lentil Chili with Butternut Squash

Protein packed with tempeh and lentils; this chili also has roasted butternut squash. Generously flavored with chipotle, smoked paprika and oregano, we love this served with rice.BTW, this recipe is vegan as it is, but if you are so inclined and do eat cheese, this chili is very tasty topped with some shredded sharp cheddar cheese.Get the recipe.

Kale Quinoa Salad with Blueberries & Feta

This salad has it all going for it. The title says it all: Kale Quinoa Salad with juicy blueberries, tangy feta and toasted pecans. Hearty enough for a main-dish lunch. Get the recipe.

36 Dishes You Didn’t Know You Could Make With Rice Noodles

Rice noodles are naturally gluten-free, but that isn’t the only reason to cook with them. They are delicious unto themselves, come in a variety of shapes, and are the noodle of choice in so many Asian-inspired recipes. But it doesn’t stop there! There are rice-based lasagna noodles, shells, manicotti, elbows…From soups to main dishes, casseroles, salads and summer rolls, we have 36 recipes for you to get you slurping with joy. Click for 36 Dishes You Didn’t Know You Could Make With Rice Noodles

30 Quick & Easy Recipes For A Happy Gut: Low FODMAP and Flavor Packed

At FODMAP Everyday® we define “Quick” as a dish that can be on the table, ready to eat, in 30 minutes or less. “Easy” recipes have 15 minutes or less of prep time. All of these recipes arelow FODMAPand free of gluten so they can be served to tender tummies too! Click for

Grab A Rotisserie Chicken On Your Way Home And Make Any Of These 18 Delicious Meals In Minutes

Grabbing a rotisserie chicken at the supermarket is not “cheating” by any stretch of the imagination. Having cooked chicken ready to use is a great jump-start to all sorts of creative recipes – from salads to main dishes,lunchesanddinners– and is a brilliant move, in our book. Click for Grab A Rotisserie Chicken On Your Way Home And Make Any Of These 18 Delicious Meals In Minutes

Easy and Tasty: 34 Sides to Serve with Rotisserie Chicken for a Stress-Free Meal

We buy a rotisserie chicken every week – and enjoy the bounty for days. But we like to mix it up; potatoes, veggies (hot and cold), pasta – there are many ways to enjoy that chicken and to turn it into a meal. Here are our 34 community favorites. Click here for Easy and Tasty: 34 Sides to Serve with Rotisserie Chicken for a Stress-Free Meal

9 Insanely Delicious Easy Homemade Chicken Wing Recipes

Entire restaurants build their menu around chicken wings, but we’re going to show you how to make the best chicken wings at home – and they’re easier than you think. Most of these recipes are baked, not fried, so you will not only save on calories, but also have less mess and spend less time in the kitchen. Click here for 9 Insanely Delicious Easy Homemade Chicken Wing Recipes

18 Iced Tea & Refreshing Drink Recipes That Will Make You Scream Summer Is Here!

Quench your thirst and beat the heat with a refreshing lineup of tantalizing beverages. Whether you’re craving a tall, chilled drink on a scorching day, in need of hydration after a workout, or seeking a delightful mocktail sans alcohol, we’ve got you covered. Get ready to dive into a world of iced teas, invigorating punches, flavored lemonades, zesty limeades, luscious smoothies, sparkling spritzers, and even a homemade electrolyte beverage. Click for

23 Dinner Solutions: Quick and Delicious Soup and Stew Recipes

There is nothing like homemade soup or a hearty stew, especially when it is cold outside! (For you hot weather folks, we do have a few cold soups). We’ve got 23 recipes for you, fromInstant Potquickies to long simmered renditions. Comfort food in a bowl. Get 23 Dinner Solutions: Quick and Delicious Soup and Stew Recipes here.

23 Easy Potato Recipes: Which One Will You Try First?

Potatoes! White, red, yellow, starchy russet, sweet potatoes – even blue and purple potatoes – can be a main meal in the form of double stuffed baked potatoes, a weekday side-dish, a potluck salad, or they can add richness to soups. And don’t forget breakfast casseroles and home fries! We have 23 recipes for you to try and potatoes are often economical, too, so dive in! Click here for 23 Easy Potato Recipes: Which One Will You Try First?

6 Rich And Fudgy Brownies That Will Make You Want To Lick The Bowl

In our opinion, you can never have enough brownie recipes. We have gathered our top 6; the brownie recipes you don’t have – yet. And you do need them; trust us. Nutella. Peppermint. Toasted almond & Coconut. S’Mores. PB & J – and even a super quick One-Bowl Brownie. Get ready to be inspired. Click for 6 Rich And Fudgy Brownies That Will Make You Want To Lick The Bowl

85 Desserts For The Chocolate Lover In Your Life

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The Crazy Best and Easy Cookie Recipes Ever!

Cookies – small, large, soft, chewy, crispy, chocolaty, peanut buttery, elegant, homespun, one-bowl, drop, rolled and shaped – we’ll take them all. You can never have enough cookie recipes and ours are all created in our very own Test Kitchen; these recipes work! Several can be prepped in the time it takes to preheat the oven. Click for The Crazy Best and Easy Cookie Recipes Ever!

Looking For Dairy Free Ice Cream & Frozen Desserts?

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20 Strawberry Recipes That Will Make You Berry Happy!

These days, depending on where you live, you might be able to get decent strawberries all year long. Spring, however, brings fresh, new batches and we are always looking for new ways to incorporate these delicious berries into our diet. From drinks to cakes, crisps, cobblers, bars and even a salad, frozen desserts and a salsa, we have 20 strawberry recipes for you. Click for 20 Strawberry Recipes That Will Make You Berry Happy!

Top 100 Low FODMAP Recipes

These are our community’s favorite Top 100 Low FODMAP Recipes. Are you struggling withirritable bowel syndrome (IBS)? Are you followingthe low FODMAP dietand having a hard time finding delicious recipes that even the whole family can enjoy? You are in the right place! At FODMAP Everyday® we specialize in teaching you how to THRIVE on the low FODMAP diet! Get ready to eat well, without the IBS triggers! Click for our Top 100 Low FODMAP Recipes!

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