Tracey Warren Nutrition

A Guide To

Low FODMAP Vegan

Plant based recipes for a calm and happy gut

20 Recipes Breakfast Lunch Dinner Snacks 100% Plant Based

The Low FODMAP diet is one of the most evidence-based approaches for managing IBS, bloating, abdominal pain and digestive discomfort. Following it as a vegan requires a little extra planning as many typical vegan protein sources are high in FODMAPs in large portions. The good news is that with the right knowledge, a vegan Low FODMAP diet is completely achievable and deeply nourishing.

This guide contains 20 delicious fully plant based recipes designed to nourish your body and support your gut health.

Vegan Low FODMAP – Getting Started

Many typical vegan protein sources including most legumes, chickpeas and lentils are high in FODMAPs in large portions. However with careful portion control and the right knowledge, getting adequate protein on a vegan low FODMAP diet is completely achievable.

Key vegan Low FODMAP protein sources: firm tofu (not silken), tempeh, canned lentils in small portions (half a cup drained and rinsed), canned chickpeas in small portions (quarter cup), edamame (half cup), pumpkin seeds, walnuts, peanut butter and quinoa.
Important note on legumes: Canned and rinsed lentils and chickpeas are lower in FODMAPs than dried and cooked. Always drain and rinse thoroughly and keep to the portion sizes recommended by the Monash University app.
Quick Reference – Foods to Choose and Avoid
Food GroupLow FODMAP – Choose FreelyHigh FODMAP – Limit or Avoid
VegetablesCarrots, courgette, cucumber, aubergine, green beans, kale, spinach, tomatoes, peppers, potatoesGarlic, onions, leeks, mushrooms, asparagus, cauliflower, butternut squash
FruitBananas (firm), blueberries, strawberries, grapes, kiwi, oranges, pineappleApples, pears, mangoes, watermelon, cherries, dried fruit, fruit juice
GrainsOats, rice, quinoa, polenta, sourdough spelt bread, gluten free pasta and breadWheat, rye, barley, regular bread and pasta, couscous
ProteinFirm tofu, tempeh, canned lentils (half cup), canned chickpeas (quarter cup), edamame (half cup)Large portions of legumes, silken tofu, most processed meat alternatives
MilkOat milk (low FODMAP certified), rice milk, hemp milkAlmond milk (large amounts), soy milk (unless made from soy protein), coconut milk (large amounts)
Nuts and SeedsMacadamia, walnuts, pecans, pumpkin seeds, chia seeds (2 tbsp)Cashews, pistachios, large portions of most nuts
CondimentsOlive oil, garlic infused olive oil, soy sauce (small amount), maple syrup, herbs and spicesGarlic and onion powder, honey, high fructose corn syrup, hummus
Always check portion sizes. Many foods are low FODMAP in small amounts but become high FODMAP in larger portions. The Monash University Low FODMAP app is the most up to date and reliable resource for portion guidance.
Breakfast Recipes
Recipe 1
Banana Chia Overnight Oats
Serves 1  |  Prep 5 mins + overnight
Ingredients
  • 50g rolled oats
  • 180ml oat milk (low FODMAP)
  • 3 tbsp chia seeds
  • 1 firm banana, sliced
  • 80g blueberries
  • 1 tbsp maple syrup
  • 0.5 tsp cinnamon
  • 1 tbsp pumpkin seeds
Method
  1. Combine oats, oat milk, chia seeds and cinnamon in a jar.
  2. Stir well, seal and refrigerate overnight.
  3. In the morning stir and add extra oat milk if needed.
  4. Top with banana, blueberries and pumpkin seeds.
  5. Drizzle with maple syrup and serve.
Tracey’s tip: Choose a certified low FODMAP oat milk and check the label carefully – some brands add inulin or chicory root which are high FODMAP.
Recipe 2
Tofu Scramble with Spinach and Tomatoes
Serves 1  |  Prep 15 mins
Ingredients
  • 150g firm tofu, crumbled
  • 1 cup baby spinach
  • 6 cherry tomatoes, halved
  • 1 tbsp garlic infused olive oil
  • 0.5 tsp turmeric
  • Pinch of black pepper
  • 1 tbsp nutritional yeast
  • 1 slice gluten free toast
Method
  1. Heat garlic infused oil in a pan over medium heat.
  2. Add cherry tomatoes and cook for 2 minutes.
  3. Crumble tofu into the pan and stir to combine.
  4. Add turmeric, black pepper and nutritional yeast.
  5. Add spinach and wilt for 2 minutes.
  6. Serve on gluten free toast.
Tracey’s tip: Always pair turmeric with black pepper – the piperine in black pepper increases turmeric absorption by up to 2000 percent. Nutritional yeast adds a wonderful savoury depth and is a great source of B vitamins.
Recipe 3
Peanut Butter and Berry Smoothie Bowl
Serves 1  |  Prep 5 mins
Ingredients
  • 1 firm banana, frozen
  • 80g strawberries, frozen
  • 100ml oat milk
  • 2 tbsp peanut butter
  • 1 tbsp chia seeds
  • Toppings: blueberries, pumpkin seeds, coconut flakes, maple syrup
Method
  1. Blend frozen banana, strawberries, oat milk and peanut butter.
  2. Blend until thick and creamy – add minimal liquid for a thick consistency.
  3. Pour into a bowl.
  4. Top with blueberries, pumpkin seeds, coconut flakes and a drizzle of maple syrup.
Tracey’s tip: Freeze ripe bananas in advance and keep them in the freezer for instant thick smoothie bowls. Use as little liquid as possible so the bowl stays thick enough to eat with a spoon.
Recipe 4
Rice Porridge with Maple Pecans
Serves 1  |  Prep 15 mins
Ingredients
  • 60g rice flakes
  • 250ml oat milk
  • 1 tsp vanilla extract
  • 0.5 tsp cinnamon
  • 1 tbsp maple syrup
  • 30g pecans, roughly chopped
  • 80g strawberries, sliced
Method
  1. Heat oat milk in a pan over medium heat.
  2. Add rice flakes, vanilla and cinnamon.
  3. Stir for 8 to 10 minutes until thick and creamy.
  4. Meanwhile toast pecans in a dry pan for 2 minutes.
  5. Pour porridge into a bowl and top with pecans and strawberries.
  6. Drizzle with maple syrup.
Tracey’s tip: Rice flakes make a wonderfully creamy porridge that is lighter on the gut than oats. They cook in under 10 minutes and have a naturally mild sweet flavour.
Recipe 5
Avocado and Tomato Rice Cakes
Serves 1  |  Prep 5 mins
Ingredients
  • 2 plain rice cakes
  • 0.5 ripe avocado
  • 6 cherry tomatoes, halved
  • Juice of half a lemon
  • Salt, black pepper and chilli flakes
  • 1 tbsp pumpkin seeds
  • Fresh chives
Method
  1. Mash avocado with lemon juice, salt and pepper.
  2. Spread generously over each rice cake.
  3. Top with cherry tomatoes.
  4. Sprinkle with pumpkin seeds, chilli flakes and chives.
  5. Serve immediately.
Tracey’s tip: Avocado is low FODMAP in portions of up to one eighth of a fruit – approximately 30g. Half an avocado spread across two rice cakes sits within safe limits for most people.
Lunch Recipes
Recipe 6
Quinoa and Roasted Vegetable Bowl
Serves 2  |  Prep 10 mins | Cook 30 mins
Ingredients
  • 150g quinoa
  • 1 courgette, sliced
  • 1 red pepper, chopped
  • 200g cherry tomatoes
  • 2 tbsp olive oil
  • 1 tsp smoked paprika
  • 80g baby spinach
  • 2 tbsp pumpkin seeds
  • Juice of 1 lemon
Method
  1. Cook quinoa per packet. Set aside.
  2. Preheat oven to 200c. Toss vegetables in olive oil and paprika.
  3. Roast for 25 minutes until golden.
  4. Dress spinach with lemon juice and olive oil.
  5. Assemble bowls and scatter pumpkin seeds.
Tracey’s tip: Quinoa is one of the only plant foods that is a complete protein – containing all nine essential amino acids. It is invaluable on a vegan low FODMAP diet.
Recipe 7
Miso Soup with Tofu and Rice Noodles
Serves 2  |  Prep 15 mins
Ingredients
  • 150g firm tofu, cubed
  • 100g rice noodles
  • 2 tbsp miso paste
  • 800ml water
  • 1 carrot, julienned
  • 80g baby spinach
  • 2 spring onion tops only (green part)
  • 1 tbsp sesame oil
  • 1 tbsp gluten free soy sauce
Method
  1. Cook rice noodles per packet. Drain and set aside.
  2. Bring water to a simmer. Dissolve miso paste in a little warm water first.
  3. Add miso to the pot with soy sauce and sesame oil.
  4. Add tofu, carrot and spring onion tops. Simmer 5 minutes.
  5. Add spinach and noodles. Stir and serve immediately.
Tracey’s tip: Only use the green tops of spring onions on a low FODMAP diet – the white bulb is high in fructans. The green tops give all the flavour without the digestive impact.
Recipe 8
Tomato and Basil Soup
Serves 4  |  Prep 10 mins | Cook 25 mins
Ingredients
  • 800g tinned chopped tomatoes
  • 1 large carrot, diced
  • 2 sticks celery, sliced
  • 500ml vegetable stock (no onion or garlic)
  • 2 tbsp garlic infused olive oil
  • 1 tsp dried oregano
  • Large handful of fresh basil
  • Salt and black pepper
  • Gluten free bread to serve
Method
  1. Heat garlic oil and soften carrot and celery for 5 minutes.
  2. Add tomatoes, stock and oregano.
  3. Simmer for 20 minutes.
  4. Blend until smooth with fresh basil.
  5. Season well and serve with gluten free bread.
Tracey’s tip: Always check vegetable stock labels carefully – most contain onion and garlic which are high FODMAP. Look for certified low FODMAP stocks or make your own using carrots, celery, bay leaves and herbs.
Recipe 9
Tempeh and Vegetable Stir-fry with Rice
Serves 2  |  Prep 15 mins | Cook 15 mins
Ingredients
  • 200g tempeh, cubed
  • 1 red pepper, sliced
  • 1 carrot, julienned
  • 200g green beans
  • 2 tbsp gluten free soy sauce
  • 1 tbsp sesame oil
  • 1 tsp ginger, grated
  • 1 tbsp garlic infused olive oil
  • 200g cooked white rice
  • Sesame seeds
Method
  1. Heat garlic oil in a wok on high heat.
  2. Add tempeh and cook for 5 minutes until golden.
  3. Add ginger and stir for 30 seconds.
  4. Add all vegetables and stir-fry for 4 to 5 minutes.
  5. Add soy sauce and sesame oil. Toss together.
  6. Serve over rice with sesame seeds.
Tracey’s tip: Tempeh is fermented soya and is one of the best vegan protein sources on a low FODMAP diet. The fermentation process reduces the FODMAP content significantly compared to regular soy products.
Recipe 10
Rice Paper Rolls with Tofu and Peanut Dip
Serves 2  |  Prep 20 mins
Ingredients
  • 8 rice paper sheets
  • 150g firm tofu, baked or pan fried
  • 1 carrot, julienned
  • 1 cucumber, julienned
  • 80g rice vermicelli, cooked
  • Fresh mint and coriander
  • 3 tbsp peanut butter
  • 1 tbsp gluten free soy sauce
  • 1 tbsp lime juice
  • 1 tsp maple syrup
Method
  1. Bake or pan fry tofu until golden. Set aside.
  2. Soak rice paper briefly in warm water until pliable.
  3. Fill with tofu, carrot, cucumber, noodles and herbs.
  4. Roll tightly folding in the sides.
  5. Whisk peanut butter, soy sauce, lime and maple syrup for dipping.
  6. Serve immediately.
Tracey’s tip: Press your tofu for at least 30 minutes before cooking to remove excess moisture – this gives it a much better texture and helps it crisp up beautifully when pan fried.
Dinner Recipes
Recipe 11
Tofu and Vegetable Thai Green Curry
Serves 2  |  Prep 15 mins | Cook 20 mins
Ingredients
  • 200g firm tofu, cubed
  • 1 courgette, sliced
  • 1 red pepper, sliced
  • 200g green beans
  • 400ml coconut milk (canned)
  • 2 tbsp Thai green curry paste (check label)
  • 1 tbsp garlic infused olive oil
  • 1 tsp ginger, grated
  • 1 tbsp gluten free soy sauce
  • 200g cooked jasmine rice
  • Fresh coriander and lime
Method
  1. Heat garlic oil in a pan. Add curry paste and ginger. Stir 1 minute.
  2. Add tofu and cook for 3 minutes until lightly coloured.
  3. Add vegetables and stir to coat in the paste.
  4. Pour in coconut milk and soy sauce. Simmer 12 minutes.
  5. Serve over jasmine rice with coriander and lime.
Tracey’s tip: Check your curry paste label carefully – many contain onion and garlic. Look for brands that use onion and garlic free recipes or make your own using ginger, lemongrass, chilli and spices.
Recipe 12
Lentil and Vegetable Baked Rice
Serves 4  |  Prep 15 mins | Cook 40 mins
Ingredients
  • 1 can green lentils, drained and rinsed
  • 250g long grain white rice
  • 500ml vegetable stock (no onion or garlic)
  • 1 red pepper, diced
  • 1 courgette, diced
  • 200g cherry tomatoes
  • 1 tbsp garlic infused olive oil
  • 1 tsp smoked paprika
  • 1 tsp dried oregano
Method
  1. Preheat oven to 180c. Heat garlic oil in an oven-proof dish.
  2. Add pepper, courgette, paprika and oregano. Cook 3 minutes.
  3. Add drained lentils, rice, tomatoes and stock. Stir to combine.
  4. Cover tightly with foil and bake for 35 minutes.
  5. Remove foil and bake a further 5 minutes. Season and serve.
Tracey’s tip: Canned lentils that have been drained and rinsed are significantly lower in FODMAPs than dried and cooked lentils. The portion in this recipe spread across 4 servings is within safe limits for most people.
Recipe 13
Roasted Vegetable and Quinoa Stuffed Peppers
Serves 2  |  Prep 15 mins | Cook 35 mins
Ingredients
  • 2 large red peppers, halved and deseeded
  • 150g cooked quinoa
  • 1 courgette, finely diced
  • 200g cherry tomatoes, halved
  • 80g baby spinach
  • 2 tbsp garlic infused olive oil
  • 1 tsp smoked paprika
  • 2 tbsp pine nuts
  • Fresh basil
Method
  1. Preheat oven to 190c. Place pepper halves in a baking dish.
  2. Mix quinoa, courgette, tomatoes, spinach, paprika and olive oil.
  3. Season well and fill peppers generously.
  4. Scatter pine nuts on top.
  5. Bake for 30 to 35 minutes until peppers are tender.
  6. Serve with fresh basil.
Tracey’s tip: Pine nuts are low FODMAP in portions of up to 1 tablespoon. They add a wonderful richness and are a great source of healthy fats and plant protein.
Recipe 14
Coconut and Ginger Tofu Noodle Bowl
Serves 2  |  Prep 15 mins | Cook 20 mins
Ingredients
  • 200g firm tofu, cubed
  • 150g rice noodles
  • 400ml coconut milk
  • 200ml vegetable stock
  • 1 tsp ginger, grated
  • 1 tbsp gluten free soy sauce
  • 1 carrot, julienned
  • 80g baby spinach
  • 1 tbsp garlic infused olive oil
  • Sesame oil and coriander to serve
Method
  1. Heat garlic oil and fry tofu until golden. Set aside.
  2. In the same pan add coconut milk, stock, ginger and soy sauce.
  3. Simmer for 10 minutes.
  4. Cook noodles per packet. Add to the broth with carrot and spinach.
  5. Return tofu to the pan.
  6. Serve in bowls with a drizzle of sesame oil and fresh coriander.
Tracey’s tip: Add a stalk of lemongrass to the broth while it simmers then remove before serving. Lemongrass is low FODMAP and gives a beautiful fragrance to coconut broths.
Recipe 15
Baked Teriyaki Tofu with Pak Choi and Rice
Serves 2  |  Prep 10 mins + 30 mins marinating | Cook 25 mins
Ingredients
  • 300g firm tofu, pressed and sliced
  • 3 tbsp gluten free soy sauce
  • 2 tbsp maple syrup
  • 1 tbsp sesame oil
  • 1 tsp ginger, grated
  • 2 heads pak choi, halved
  • 1 tbsp garlic infused olive oil
  • 200g cooked white rice
  • Sesame seeds and spring onion tops
Method
  1. Mix soy sauce, maple syrup, sesame oil and ginger for marinade.
  2. Marinate tofu for at least 30 minutes.
  3. Preheat oven to 200c. Bake tofu on a lined tray for 20 minutes.
  4. Brush with remaining marinade halfway through.
  5. Stir-fry pak choi in garlic oil for 3 minutes.
  6. Serve tofu over rice with pak choi. Garnish with sesame seeds.
Tracey’s tip: Pressing tofu before marinating is essential. Wrap in a clean towel and place something heavy on top for at least 20 minutes. The tofu will absorb the marinade fully and crisp up beautifully.
Snack Recipes
Recipe 16
Peanut Butter Energy Balls
Makes 12  |  Prep 15 mins + 30 mins chilling
Ingredients
  • 150g rolled oats
  • 4 tbsp natural peanut butter
  • 3 tbsp maple syrup
  • 2 tbsp chia seeds
  • 1 tsp vanilla extract
  • 50g dark chocolate chips
  • Pinch of salt
Method
  1. Combine all ingredients in a bowl. Mix well.
  2. Refrigerate for 30 minutes to firm up.
  3. Roll into golf ball sized portions.
  4. Store in the fridge for up to 1 week or freeze for 3 months.
Tracey’s tip: Make a double batch and keep half in the freezer. They defrost in 10 minutes and make the perfect grab and go snack for keeping blood sugar stable between meals.
Recipe 17
Carrot Sticks with Peanut Butter Dip
Serves 2  |  Prep 5 mins
Ingredients
  • 3 large carrots, cut into sticks
  • 4 tbsp natural peanut butter
  • 1 tbsp gluten free soy sauce
  • 1 tbsp lime juice
  • 1 tsp maple syrup
  • 1 tsp sesame oil
  • Sesame seeds
Method
  1. Cut carrots into even sticks.
  2. Whisk peanut butter, soy sauce, lime juice, maple syrup and sesame oil.
  3. Add warm water to loosen if needed.
  4. Pour into a small bowl and garnish with sesame seeds.
  5. Serve alongside carrot sticks.
Tracey’s tip: This dip also works brilliantly with cucumber sticks, rice crackers or steamed green beans. Make a larger batch and keep it in the fridge for up to 4 days.
Recipe 18
Banana and Peanut Butter Rice Cakes
Serves 1  |  Prep 5 mins
Ingredients
  • 2 plain rice cakes
  • 2 tbsp natural peanut butter
  • 1 firm banana, sliced
  • 1 tsp maple syrup
  • Pinch of cinnamon
  • 1 tsp chia seeds
Method
  1. Spread peanut butter over each rice cake.
  2. Layer banana slices on top.
  3. Drizzle with maple syrup.
  4. Sprinkle with cinnamon and chia seeds.
  5. Serve immediately.
Tracey’s tip: Rice cakes with peanut butter and banana provide a great combination of slow-release carbohydrates, protein and healthy fats – making this a genuinely sustaining snack.
Recipe 19
Walnuts and Dark Chocolate
Serves 1  |  Prep 2 mins
Ingredients
  • 30g walnuts (about 14 halves)
  • 20g dark chocolate (70 percent or above)
  • 1 firm banana optional
Method
  1. Portion walnuts into a small bowl.
  2. Break dark chocolate into pieces alongside.
  3. Add banana slices if desired.
  4. Enjoy mindfully as a satisfying afternoon snack.
Tracey’s tip: Dark chocolate at 70 percent cocoa or above is low FODMAP in portions up to 30g. Walnuts are one of the richest plant sources of omega-3 fatty acids and are wonderfully anti-inflammatory.
Recipe 20
Strawberry and Banana Smoothie
Serves 1  |  Prep 5 mins
Ingredients
  • 1 firm banana
  • 100g strawberries
  • 180ml oat milk
  • 1 tbsp chia seeds
  • 1 tbsp peanut butter
  • 1 tsp maple syrup
  • Handful of ice
Method
  1. Add all ingredients to a blender.
  2. Blend until smooth and creamy.
  3. Add extra oat milk if too thick.
  4. Pour into a glass and serve immediately.
Tracey’s tip: Add a small handful of spinach to this smoothie for extra nutrients. It will turn the smoothie green but the flavour remains sweet and fruity – a great way to add more greens effortlessly.
A Note from Tracey

The Low FODMAP diet is a powerful tool but it is also one of the most complex dietary protocols to follow correctly. Following it as a vegan is absolutely achievable and these recipes show that eating for gut health can be genuinely delicious, nourishing and satisfying.

Remember that the elimination phase is just the beginning. The reintroduction phase is where you identify your personal triggers – and the goal is always to eat as varied and abundant a diet as possible long term.

Important Reminders

This guide is for informational purposes and should not replace personalised medical advice. Always consult your GP or a qualified nutritional therapist before starting a Low FODMAP diet.

Portion sizes matter enormously on Low FODMAP. A food that is safe in a small portion may trigger symptoms in a larger one. The Monash University app is the gold standard resource for portion guidance.

The Low FODMAP diet is a temporary diagnostic tool, not a permanent way of eating. Work with a qualified practitioner to complete all three phases properly.

Ready for personalised gut health support? Book a free 15-minute call at traceywarrennutrition.co.uk and let us work out exactly what is going on for you.

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