5 Quick Low FODMAP Meals

Low FODMAP has worked wonders on improving my IBS symptoms and allowing me to manage them. The diet itself does get easier to follow (trust me!), but I’m often asked for meal plans as sometimes cooking from scratch isn’t realistic as part of a busy working week. And understandably it can be difficult to know where to start with the diet. So I thought I’d share a few of my favourite, go-to meals which are quick to prepare and relatively healthy. If you’re after quick pizzas or ready meals, check out my Low FODMAP Favourites posts (Part 1 & Part 2) which include some of my staple food shop items, as let’s be honest – we all need a pizza from time-to-time!

The quickest meals I haven’t featured include jacket potatoes, salad, steak and chips, or other meat/fish with vegetables, however these are relatively easy to make. The five recipes I’ve chosen below are simple, quick to prepare and taste great after a long day at work.

  1. Sausage & Roast Vegetable Bake

Sausage & Roast Vegetable Bake

Ingredients

  • 5 Carrots (thin green-topped taste the best)
  • 1 Courgette
  • 200 g Vine tomatoes
  • 2 tbsp Garlic-infused oil
  • 6 Gluten free, low FODMAP sausages (or 12 Chipolatas – or a mix of the two!)
  • 800 g Potato (approximately 5 potatoes diced)
  • 2 sprigs Rosemary

Instructions

  1. Preheat the oven to Gas Mark 4 or 180 degrees. 

  2. In an ovenproof dish, add the potatoes and finely chopped rosemary, season, drizzle with oil and mix well. 

  3. Add the carrots, courgettes (chopped into semicircles), sausages and garlic infused oil and place in the oven. 

  4. Bake for 30 minutes (turning the sausages halfway). 

  5. Add the vine tomatoes to the top and place in the oven for a further 5-10 minutes. Check the sausages are cooked (particularly if using thick ones), then serve. 

This recipe is great for weeknight’s as it’s quick to put in the oven, full of lots of healthy vegetables and most importantly, is really tasty! I’ve made this twice in the past couple of weeks as I enjoyed it so much! I’ve tried it with Sainsbury’s Cumberland chipolatas as well as Heck gluten free sausages and they both work well.

2. Mixed Vegetable & Potato Hash

Mixed Vegetable & Potato Hash

Servings 2

Ingredients

  • 4 Eggs
  • 500 g Potato (diced)
  • 25 g Curly Kale
  • 1 Red Pepper
  • ½ Courgette
  • ¼ Sweet potato (diced)
  • 100 g Pancetta cubes (optional)
  • 1 tbsp Garlic-infused oil

Instructions

  1. Place the diced potato and sweet potato in the oven on Gas Mark 6 or 200 degrees for 20 mins or until softened slightly.

  2. In a large pan, heat a little garlic-infused oil then add the finely chopped courgette, red pepper, potato and sweet potato and fry on a medium heat. 

  3. Add pancetta (optional). 

  4. Once the vegetables have softened and are almost cooked, make four small indentations and gently add the eggs. Top with chopped curly kale and parsley, put a lid on and cook until the eggs are to your taste. 

This one pan potato hash is so versatile that you can add any vegetables that you have in the fridge. I’ve previously made it with added aubergine or even butternut squash and it’s always delicious. I personally like adding a little bacon too.

3. Sweet & Sour Chicken with Egg Fried Rice

This really is a super quick and easy meal as no recipe is required as such… Just a jar of Bay’s Kitchen Sweet & Sour sauce. I was gifted these sauces to try a little while ago now, but this one stands out as one of the best low FODMAP sauce options on the market. I served it with Marks & Spencer gluten free chicken goujons, a little homemade egg-fried rice (I just cooked a packet of microwaveable rice in a pan with egg and a handful of peas for a low FODMAP portion) and prawn crackers. The ideal fakeaway for after work, which doesn’t take long at all to make! This would also work well with the gluten free cod goujons which are now available in Aldi, or just plain chicken.

4. Oyster Mushroom Pasta

Oyster Mushroom Pasta

Servings 2

Ingredients

  • 125 g Oyster Mushrooms (available from Sainsbury’s or Ocado)
  • 150 g Spinach Finely chopped
  • 20 g Basil
  • 20 g Parmesan
  • ¼ Chilli flakes
  • 1 tbsp Garlic-infused oil
  • 200 g Gluten free tortiglioni (could use any type of gluten free pasta)

Instructions

  1. In a large saucepan, add the gluten free pasta to boiling water. 

  2. While the pasta cooks, in a frying pan, heat the chilli flakes in the garlic-infused oil. Finely chop the oyster mushrooms, spinach and basil. 

  3. After 30 seconds add the oyster mushrooms. spinach, and basil and stir well as it cooks. 

  4. Once the pasta has cooked, drain the water and stir in the mushroom mixture. (Optional – add a tablespoon of creme fraiche). Serve and top with parmesan cheese. 

This quick and easy pasta dish has become one of my favourites since finding out that oyster mushrooms are low FODMAP. I personally love mushrooms and I’m very pleased to have them back in my diet.

5. Sticky Soy Salmon with Rice & Vegetables

Sticky Soy Salmon with Vegetables & Rice

Servings 2

Ingredients

  • 2 Salmon fillets
  • 1 Green Pepper
  • 1 Yellow Pepper
  • 1 Red Pepper
  • 1 Tin of beansprouts in water (fresh could be used instead)
  • 2 tbsp Soy sauce (gluten free)
  • 1 tbsp Maple Syrup (if not low FODMAP, honey can be used instead)
  • 2 tsp Ground ginger
  • 1 Thai Jasmine rice (microwaveable or boil in the bag)
  • 1 tbsp Garlic-infused oil

Instructions

  1. Add a bag of rice to a pan of boiling water and leave to cook for 15 minutes. 

  2. Meanwhile, slice the peppers into strips, and fry with beansprouts in garlic-infused oil. 

  3. Mix together the soy sauce, ground ginger and maple syrup to make the sticky sauce. Rub this over the salmon, and place the remainder in the pan with the peppers and beansprouts. 

  4. Once the vegetables have softened, add the salmon and fry this skin-side down for about 10 minutes or until cooked. 

  5. Serve on top of the fried vegetables with a side of Thai rice. 

This meal can also be served with the Sainsbury’s crispy chilli beef, or rice noodles instead of rice. It’s a quick and easy stir fry packed full of flavour.

Other relatively quick meals which already feature on my blog include:

Pasta Alla Norma – a delicious aubergine pasta.
Salmon & Prawn Spaghetti – a creamy, seafood spaghetti.
Aubergine Parmigiana – a cheesy, baked dish filled with aubergine and tomato.
Chicken Fajitas – a quick spice mix for a tasty midweek meal.
Homemade Pesto – a quick, pesto pasta dish, with leftovers to add to a mozzarella and tomato toastie!
Crab Spaghetti – a cheap, yet comforting bowl of spaghetti making use of tinned crab.
Low FODMAP Korma recipes – using a pre-made spice mix from Sainsbury’s for a speedy dinner.

As always, let me know if you give any of these recipes a try, and if you’d like to see more posts like this, please let me know in the comments below.

Alice x

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