10x low-budget low FODMAP recipes

Life has become a lot more expensive lately. I think we can agree on that. And then it’s nice if you can sometimes save on something.

That’s why I want to share 10 low-budget low FODMAP recipes with you today.

I always try to keep an eye on the costs of my groceries, but lately, I’ve noticed more and more that the amount at the checkout is a lot higher than I expected.

If you want to keep groceries affordable, it is now really important to pay attention to which products you buy.

And if your diet also requires more expensive gluten-free or lactose-free products, the costs can add up considerably.

Fortunately, you can also eat low budget if you follow the FODMAP diet. Those expensive gluten-free and lactose-free products are not always necessary.

You can also put a nice low-budget low FODMAP meal on the table with a few simple ingredients.

Below I list 10 tasty low-budget recipes for you for inspiration.

Low FODMAP lentil dahl

A recipe for lentil dahl! An Indian dish with a deliciously rich flavor. Easy to make. Vegan and gluten-free.

Low-carb chicken shawarma in a lettuce wrap

Low-carb chicken shawarma in a lettuce wrap. If you have the spices for the homemade shawarma spices mix already in your pantry, this is a great budget-proof recipe.

Low FODMAP potato soup

A simple but tasty low FODMAP potato soup with carrot, the green part of leek, and spring onion. Topped with cheddar cheese. Low lactose and gluten-free. 

Low FODMAP Greek pasta salad

A Greek salad, but then with pasta: low FODMAP Greek pasta salad with bell pepper, cucumber, tomato, spring onion, feta, and olives. Use a cheaper white cheese to make this recipe more low-budget.

Low FODMAP Roasted Pumpkin Soup

A delicious and healthy low FODMAP roasted pumpkin soup. It contains only vegetables, but it is a super creamy soup. Gluten-free, dairy-free, and vegan.

Low FODMAP burger salad

Low FODMAP burger salad! A filling salad that tastes like a burger. Low carb, gluten-free, and lactose-free, but super tasty!

Low FODMAP fried rice

A basic recipe for low FODMAP fried rice with egg and vegetables. Easy to make, vegetarian, and delicious as a main or side dish.

Low FODMAP beef with broccoli and rice in soy sauce

A low budget low FODMAP recipe: beef with broccoli and rice in soy sauce! A super simple stir-fry recipe. Gluten-free and lactose-free.

Low budget: low FODMAP chicken traybake

A simple low FODMAP chicken traybake with a Greek vibe. With potatoes, bell pepper, eggplant, tomatoes, olives, and feta. Gluten-free and low lactose

Low FODMAP pasta primavera

Low FODMAP primavera! A simple vegetarian pasta with vegetables, olive oil and parmesan cheese. Gluten-free and low budget.

What are your favorite low-budget low FODMAP recipes? I would love it if you would share your tips in the comments below!

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  • Brad says:

    Kinda new to low FODMAP, but under the impression that bell peppers and broccoli are no-no’s. Thoughts?

    • Karlijn says:

      I would advise downloading the Monash University FODMAP app. In this app, you can find the exact serving for different vegetables (and other foods) that is low FODMAP. In the app, you can see that bell peppers and broccoli both have a low FODMAP serving. But they are limited low FODMAP, so you should watch the amount that you eat. I base my recipes on this app and always stick to the low FODMAP servings.

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