Tracey Warren Nutrition

A Guide To

Low FODMAP Vegetarian

Meat free recipes for a calm and happy gut

20 Recipes Breakfast Lunch Dinner Snacks Meat Free

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 vegetarian is very manageable, particularly because eggs and dairy in lactose-free form provide excellent protein options alongside plant based sources.

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

Vegetarian Low FODMAP – Getting Started

The key is being mindful of legume portions and choosing the right plant proteins to meet your nutritional needs. The good news is that with eggs, lactose-free dairy, tofu, tempeh and hard cheeses available to you, getting enough protein on a vegetarian low FODMAP diet is completely achievable.

Key vegetarian Low FODMAP protein sources: eggs, firm tofu, tempeh, hard cheeses, lactose free yoghurt and milk, canned lentils (half cup drained and rinsed), canned chickpeas (quarter cup), pumpkin seeds, walnuts, peanut butter and quinoa.
Lactose note: Lactose is a FODMAP found in dairy products. Choose lactose free versions of milk, yoghurt and soft cheeses. Hard cheeses such as cheddar, parmesan and brie are naturally very low in lactose and are generally well tolerated without needing lactose-free alternatives.
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
ProteinEggs, firm tofu, tempeh, hard cheeses, canned lentils (half cup), canned chickpeas (quarter cup)Large portions of legumes, silken tofu, most processed meat alternatives
DairyLactose free milk and yoghurt, hard cheeses, butter, lactose free cream cheeseRegular milk, soft cheeses, cream, ice cream, regular yoghurt
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
Scrambled Eggs with Spinach and Feta
Serves 1  |  Prep 10 mins
Ingredients
  • 3 eggs
  • 2 tbsp lactose free milk
  • 1 cup baby spinach
  • 6 cherry tomatoes, halved
  • 30g feta cheese, crumbled
  • 1 tsp olive oil
  • Salt and black pepper
  • 1 slice gluten free toast
Method
  1. Whisk eggs with lactose free milk, salt and pepper.
  2. Heat olive oil in a pan over medium heat.
  3. Add cherry tomatoes and cook 2 minutes.
  4. Add spinach and wilt for 1 minute.
  5. Pour in eggs and stir gently until just set.
  6. Crumble feta on top and serve on gluten free toast.
Tracey’s tip: Feta is naturally low in lactose due to its fermentation process and is well tolerated by most people with lactose sensitivity. It adds a wonderful salty tang to scrambled eggs.
Recipe 2
Greek Yoghurt Power Bowl
Serves 1  |  Prep 5 mins
Ingredients
  • 150g lactose free Greek yoghurt
  • 1 firm banana, sliced
  • 80g blueberries
  • 1 tbsp ground flaxseed
  • 1 tbsp pumpkin seeds
  • 1 tbsp hemp seeds
  • 1 tsp maple syrup
  • 0.5 tsp cinnamon
Method
  1. Spoon yoghurt into a bowl.
  2. Top with banana and blueberries.
  3. Sprinkle with flaxseed, pumpkin seeds and hemp seeds.
  4. Add cinnamon and a drizzle of maple syrup.
  5. Serve immediately.
Tracey’s tip: Ground flaxseed is one of the most powerful hormone-balancing foods and is particularly beneficial for women over 40. Add it to anything – yoghurt, porridge, smoothies or baked goods.
Recipe 3
Banana Blueberry Overnight Oats
Serves 1  |  Prep 5 mins + overnight
Ingredients
  • 50g rolled oats
  • 150ml lactose free milk
  • 2 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, milk, chia seeds and cinnamon in a jar.
  2. Stir well, seal and refrigerate overnight.
  3. In the morning stir and add extra milk if needed.
  4. Top with banana, blueberries and pumpkin seeds.
  5. Drizzle with maple syrup and serve.
Tracey’s tip: Make 5 jars on Sunday evening and breakfast is sorted for the whole week. The combination of oats and seeds keeps blood sugar beautifully stable all morning.
Recipe 4
Baked Egg and Vegetable Muffins
Serves 2  |  Prep 25 mins
Ingredients
  • 4 eggs
  • 1 cup spinach, chopped
  • 6 cherry tomatoes, halved
  • 30g cheddar, grated
  • 0.5 red pepper, finely diced
  • 2 tbsp lactose free milk
  • Fresh chives
  • Salt and black pepper
Method
  1. Preheat oven to 180c. Grease a 6-hole muffin tin.
  2. Whisk eggs with lactose free milk, salt and pepper.
  3. Divide spinach, tomatoes and pepper between the holes.
  4. Pour egg mixture over the fillings.
  5. Sprinkle cheddar on top.
  6. Bake for 15 to 18 minutes until set. Scatter chives.
Tracey’s tip: These muffins keep in the fridge for 3 days and are brilliant for batch cooking. They are protein rich, portable and genuinely filling – perfect for busy mornings.
Recipe 5
Cheddar and Chive Rice Cakes
Serves 1  |  Prep 5 mins – no cook
Ingredients
  • 2 plain rice cakes
  • 2 tbsp lactose free cream cheese
  • 30g mature cheddar, sliced
  • 1 firm tomato, sliced
  • Fresh chives, chopped
  • Black pepper
Method
  1. Spread cream cheese over each rice cake.
  2. Layer cheddar and tomato slices on top.
  3. Sprinkle generously with chives and black pepper.
  4. Serve immediately.
Tracey’s tip: Hard cheeses like cheddar and parmesan are naturally very low in lactose and are safe on a low FODMAP diet. The ageing process removes virtually all the lactose.
Lunch Recipes
Recipe 6
Caprese Quinoa Bowl
Serves 2  |  Prep 10 mins | Cook 15 mins
Ingredients
  • 150g quinoa
  • 200g cherry tomatoes, halved
  • 125g fresh mozzarella
  • 80g baby spinach
  • 2 tbsp olive oil
  • 1 tbsp balsamic glaze
  • Large handful of fresh basil
  • Salt and black pepper
Method
  1. Cook quinoa per packet. Allow to cool slightly.
  2. Combine warm quinoa with spinach and toss to wilt.
  3. Add cherry tomatoes and torn mozzarella.
  4. Drizzle with olive oil and balsamic glaze.
  5. Scatter fresh basil and season well.
Tracey’s tip: Fresh mozzarella is lower in lactose than many other cheeses. Most people with lactose sensitivity tolerate it well – if very sensitive use lactose-free mozzarella.
Recipe 7
Baked Potato with Egg and Chive
Serves 2  |  Prep 5 mins | Cook 60 mins
Ingredients
  • 2 large baking potatoes
  • 4 eggs
  • 2 tbsp lactose free butter
  • 30g cheddar, grated
  • Large bunch of fresh chives
  • 80g baby spinach
  • Salt and black pepper
Method
  1. Preheat oven to 200c. Rub potatoes with olive oil and salt.
  2. Bake for 60 minutes until crispy outside.
  3. Soft boil or poach eggs to your liking.
  4. Cut potatoes open, add butter and fluff inside.
  5. Top with eggs, cheddar and chives.
  6. Serve alongside baby spinach.
Tracey’s tip: Eggs are one of the most versatile and complete protein sources on a vegetarian low FODMAP diet. They contain all nine essential amino acids and are perfectly tolerated by virtually everyone.
Recipe 8
Tomato and Basil Soup with Cheese Toast
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
  • 4 slices gluten free bread
  • 60g cheddar, grated
Method
  1. Heat garlic oil and soften carrot and celery for 5 minutes.
  2. Add tomatoes, stock and oregano. Simmer 20 minutes.
  3. Blend until smooth with fresh basil. Season well.
  4. Toast gluten free bread and top with grated cheddar.
  5. Grill until bubbling.
  6. Serve soup with cheese toast alongside.
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.
Recipe 9
Halloumi and Roasted Vegetable Bowl
Serves 2  |  Prep 10 mins | Cook 30 mins
Ingredients
  • 200g halloumi, sliced
  • 1 courgette, sliced
  • 1 red pepper, chopped
  • 200g cherry tomatoes
  • 80g baby spinach
  • 150g cooked quinoa
  • 2 tbsp olive oil
  • 1 tsp smoked paprika
  • Juice of 1 lemon
  • 2 tbsp pumpkin seeds
Method
  1. Preheat oven to 200c. Toss vegetables in olive oil and paprika.
  2. Roast for 25 minutes.
  3. Pan fry halloumi slices for 2 minutes each side until golden.
  4. Dress spinach with lemon juice.
  5. Assemble bowls with quinoa, spinach, roasted veg and halloumi.
  6. Scatter pumpkin seeds and serve.
Tracey’s tip: Halloumi is made from sheep and goat milk which is naturally lower in lactose than cow milk. Most people with lactose sensitivity tolerate halloumi very well, especially when grilled.
Recipe 10
Egg Fried Rice
Serves 2  |  Prep 10 mins | Cook 15 mins
Ingredients
  • 300g cooked white rice (cooled)
  • 3 eggs, beaten
  • 1 carrot, finely diced
  • 80g frozen peas (half cup)
  • 2 tbsp gluten free soy sauce
  • 1 tbsp sesame oil
  • 1 tbsp garlic infused olive oil
  • Spring onion tops only, sliced
Method
  1. Heat garlic oil in a wok on high heat.
  2. Add carrot and stir-fry for 3 minutes.
  3. Add cold rice and stir-fry for 3 minutes.
  4. Push rice to the side and scramble eggs in the centre.
  5. Add peas, soy sauce and sesame oil. Stir everything together.
  6. Serve garnished with spring onion tops.
Tracey’s tip: Always use cold cooked rice for egg fried rice – freshly cooked rice is too moist and will go mushy. Leftover rice from the day before is ideal.
Dinner Recipes
Recipe 11
Vegetable and Halloumi Tray Bake
Serves 2  |  Prep 10 mins | Cook 30 mins
Ingredients
  • 200g halloumi, cubed
  • 1 courgette, sliced
  • 1 red pepper, chopped
  • 200g cherry tomatoes
  • 200g baby new potatoes, halved
  • 2 tbsp olive oil
  • 1 tsp dried oregano
  • 1 tsp smoked paprika
  • Fresh basil to serve
Method
  1. Preheat oven to 200c.
  2. Toss potatoes in olive oil and paprika. Roast 15 minutes.
  3. Add courgette, pepper and tomatoes. Roast 10 minutes more.
  4. Add halloumi cubes and oregano. Return to oven 10 minutes.
  5. Serve straight from the tray with fresh basil.
Tracey’s tip: Tray bakes are one of the easiest low FODMAP meals to prepare. Everything goes in one dish with minimal washing up. Vary the vegetables based on what is in season.
Recipe 12
Creamy Pasta with Spinach and Cherry Tomatoes
Serves 2  |  Prep 10 mins | Cook 20 mins
Ingredients
  • 200g gluten free pasta
  • 200g cherry tomatoes, halved
  • 80g baby spinach
  • 100g lactose free cream cheese
  • 50ml pasta cooking water
  • 30g parmesan, grated
  • 2 tbsp garlic infused olive oil
  • 1 tsp dried basil
  • Salt, pepper and chilli flakes
Method
  1. Cook pasta per packet. Reserve half a cup of cooking water.
  2. Heat garlic oil and blister cherry tomatoes for 5 minutes.
  3. Add spinach and wilt.
  4. Add cream cheese and pasta water. Stir to make a sauce.
  5. Add cooked pasta and toss to coat.
  6. Serve with parmesan and chilli flakes.
Tracey’s tip: The pasta cooking water is the secret to a silky smooth sauce – never drain without saving some first. Parmesan is one of the lowest lactose cheeses available.
Recipe 13
Stuffed Courgettes with Quinoa and Feta
Serves 2  |  Prep 15 mins | Cook 30 mins
Ingredients
  • 2 large courgettes
  • 150g cooked quinoa
  • 100g cherry tomatoes, halved
  • 60g feta, crumbled
  • 80g baby spinach, chopped
  • 2 tbsp garlic infused olive oil
  • 1 tsp dried oregano
  • 30g parmesan, grated
  • Fresh basil
Method
  1. Preheat oven to 190c. Halve courgettes lengthways and scoop out centres.
  2. Chop the scooped flesh and mix with quinoa, tomatoes, spinach and oregano.
  3. Season well and stir in crumbled feta.
  4. Fill courgette shells generously.
  5. Top with parmesan and bake for 25 to 30 minutes.
  6. Serve with fresh basil.
Tracey’s tip: Courgette is one of the most versatile low FODMAP vegetables. It makes a wonderful edible vessel for grain and cheese fillings. Leftovers reheat well the next day.
Recipe 14
Frittata with Roasted Vegetables
Serves 4  |  Prep 15 mins | Cook 30 mins
Ingredients
  • 6 eggs
  • 100ml lactose free milk
  • 1 courgette, sliced
  • 1 red pepper, diced
  • 200g cherry tomatoes
  • 60g cheddar, grated
  • 80g baby spinach
  • 2 tbsp garlic infused olive oil
  • Fresh chives
Method
  1. Preheat oven to 180c.
  2. Roast courgette, pepper and tomatoes in garlic oil for 15 minutes.
  3. Whisk eggs with lactose free milk, salt and pepper.
  4. Add roasted vegetables and spinach to an oven-proof frying pan.
  5. Pour egg mixture over and top with cheddar.
  6. Bake for 20 to 25 minutes until set. Scatter chives.
Tracey’s tip: A frittata is one of the most practical low FODMAP meals – equally delicious hot or cold, lasts 3 days in the fridge and works beautifully for breakfast, lunch or dinner.
Recipe 15
Tofu and Vegetable Stir-fry with Noodles
Serves 2  |  Prep 15 mins | Cook 15 mins
Ingredients
  • 200g firm tofu, cubed
  • 200g rice noodles
  • 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
  • Sesame seeds and spring onion tops
Method
  1. Cook rice noodles per packet. Drain and set aside.
  2. Heat garlic oil in a wok on high heat.
  3. Add tofu and cook 5 minutes until golden.
  4. Add ginger and stir 30 seconds.
  5. Add vegetables and stir-fry 4 to 5 minutes.
  6. Add noodles, soy sauce and sesame oil. Toss together. Serve with sesame seeds and spring onion tops.
Tracey’s tip: Press tofu before cooking – wrap in a clean towel, place something heavy on top and leave for at least 20 minutes. It will crisp up beautifully when fried.
Snack Recipes
Recipe 16
Lactose Free Yoghurt with Berries and Seeds
Serves 1  |  Prep 5 mins
Ingredients
  • 150g lactose free Greek yoghurt
  • 80g mixed berries
  • 1 tbsp pumpkin seeds
  • 1 tbsp ground flaxseed
  • 1 tsp maple syrup
  • 0.5 tsp cinnamon
Method
  1. Spoon yoghurt into a bowl.
  2. Top with berries.
  3. Sprinkle with pumpkin seeds and flaxseed.
  4. Add cinnamon and drizzle with maple syrup.
  5. Serve immediately.
Tracey’s tip: This snack provides protein, probiotics, omega-3 fatty acids and antioxidants in one simple bowl. Choose a full fat lactose-free yoghurt for maximum satiety and hormone support.
Recipe 17
Cheddar and Rice Crackers
Serves 1  |  Prep 5 mins
Ingredients
  • 6 plain rice crackers
  • 60g mature cheddar, sliced
  • 1 firm tomato, sliced
  • 1 tsp Dijon mustard
  • Fresh chives
  • Black pepper
Method
  1. Arrange rice crackers on a plate.
  2. Spread a little Dijon mustard on each.
  3. Top with cheddar and tomato slices.
  4. Sprinkle with chives and black pepper.
  5. Serve immediately.
Tracey’s tip: Mature cheddar is more flavourful than mild so you need less of it to feel satisfied. It is also virtually lactose free due to the ageing process – a perfect low FODMAP choice.
Recipe 18
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: These energy balls keep blood sugar stable between meals. The combination of oats, peanut butter and chia seeds provides slow-release energy that lasts for hours.
Recipe 19
Boiled Eggs with Rice Cakes
Serves 1  |  Prep 10 mins
Ingredients
  • 2 eggs
  • 2 plain rice cakes
  • 1 tbsp lactose free butter
  • Salt and black pepper
  • Pinch of smoked paprika
  • Fresh chives
Method
  1. Bring a pan of water to the boil.
  2. Lower eggs in gently and boil for 7 minutes for hard boiled.
  3. Transfer to cold water. Peel when cool enough to handle.
  4. Spread butter on rice cakes.
  5. Slice eggs and arrange on top.
  6. Season with salt, pepper and paprika. Scatter chives.
Tracey’s tip: Hard boiled eggs are one of the most convenient high-protein low FODMAP snacks. Boil a batch of 6 on Sunday and keep them in the fridge unpeeled for up to 5 days.
Recipe 20
Banana and Peanut Butter Smoothie
Serves 1  |  Prep 5 mins
Ingredients
  • 1 firm banana
  • 150ml lactose free milk
  • 1 tbsp peanut butter
  • 2 tbsp chia seeds
  • 1 tsp maple syrup
  • 0.5 tsp cinnamon
  • Handful of ice
Method
  1. Add all ingredients to a blender.
  2. Blend until smooth and creamy.
  3. Add extra milk if too thick.
  4. Pour into a glass and serve immediately.
Tracey’s tip: This smoothie provides around 15 grams of protein when made with lactose-free milk and peanut butter – making it a genuinely sustaining snack. Add a handful of spinach for extra nutrients.
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. The elimination phase is just the beginning. The reintroduction phase – where you systematically test each FODMAP group to identify your personal triggers – is where the real individualisation happens.

Many people make the mistake of staying on a strict Low FODMAP diet long term. This is not recommended as it can reduce the diversity of your gut microbiome over time. The goal is always to eat as varied and nourishing a diet as possible once your triggers are identified.

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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