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15 High-Protein, Meatless Recipes for the Low-FODMAP Diet

I said on Wednesday that I’m not a vegetarian, partly because I choose to follow the low-FODMAP diet for IBS.

FODMAPs are carbs, not proteins, and so it doesn’t necessarily make intuitive sense that a high-protein food could also be high-FODMAP. However, we know a lot of vegetarian protein sources are also often high in sugars and fibers, and those sugars and fibers are often FODMAPs. Take, as a few examples:

  • milk
  • edamame
  • most kinds of legumes (black beans, kidney beans, navy beans, etc.)
  • cashews
  • almonds
  • silken tofu
  • soy milk
  • yogurt
  • cottage cheese
  • wheat pasta

However, even though these foods are off-limits (or have to be monitored) during the elimination phase of the low-FODMAP diet, there are still plenty of low-FODMAP vegetarian protein options, including:

  • eggs
  • lactose-free milk
  • small servings of Greek yogurt or lactose-free yogurt
  • lactose-free cottage cheese
  • soy milk made from soy protein isolate (rather than by soaking whole soybeans)
  • small servings of almonds
  • small servings of canned chickpeas or lentils
  • firm tofu
  • oats
  • peas
  • walnuts
  • pecans
  • macadamia nuts
  • peanuts, peanut butter
  • quinoa
  • flaxseed
  • hard cheeses

If you’re vegetarian or prefer to eat meatless meals and you’re considering going on the low-FODMAP diet, don’t be too discouraged It is difficult but possible. Here are 15 suggestions to get you started.15-high-protein-meatless-recipes

Breakfasts

Banana Oat Greek Yogurt Pancakes from Running with Spoons

Protein sources: Greek yogurt, oats, egg whites

Chickpea Blueberry Muffins from My Little Tablespoon

Protein sources: quinoa flour, chickpeas (used canned for low-FODMAP), eggs

Curried Carrot and Chickpea Frittatas from A Little Bit Yummy

Protein sources: eggs, tofu, chickpeas

Healthy Maple Buckwheat Granola from Let’s Get Living

Protein sources: oats, buckwheat, nuts

Buckwheat & Quinoa Banana Muffins from Renaissance Runner Girl

Protein sources: quinoa, buckwheat, eggs

 
Lunches and Dinners

My Favorite Vegetarian Fried Rice from The Hungry Caterpillar

Protein sources: tofu, eggs, peas

Sesame Tofu with Broccoli and Walnuts or Pine Nuts from Kate Scarlata

Protein sources: tofu, sesame seeds, walnuts or pine nuts

Kale and Quinoa Salad with Cranberries and Farmer Cheese from Lifeway Kefir

Protein sources: quinoa, nuts, goat cheese

Kabocha Squash Lentil Enchiladas from The Hungry Caterpillar

Protein sources: lentils, cheese

Low-FODMAP Chinese Tofu Soup with Bok Choy from Delicious as it Looks

Protein sources: tofu

Curry Carrot Chickpea Burgers from The Hungry Caterpillar

Protein sources: tofu, chickpeas, walnuts

Quinoa Fried Rice from Peas and Crayons

Protein sources: quinoa, eggs, peas

Creamy Polenta with Tomato Ragout and Eggs from Salubrious RD

Protein sources: eggs, feta cheese, Parmesan cheese

 

Other

Roasted Macadamia, Walnut and Maple Butter from A Less Irritable Life

Protein sources: macadamia nuts, walnuts

Soft and Chewy Protein Granola Bars from Running with Spoons

Protein sources: oats, almond butter, protein powder (use a low-FODMAP variety such as rice protein)

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8 comments

  1. Cora says:

    Wow. What an awesome list and resource for anyone in the low-FODMAP world. And for people like me, what a great list of recipes in general! People are going to find this extremely helpful.
    I’m so interested about some of the specificities. Like, firm tofu but not silken tofu or edamame?

    1. Joyce says:

      Yeah–I don’t 100% get that one either. What I do understand is that FODMAPs are carbs, and that firm tofu has most of the carbs (GOS) that are naturally found in soy removed.

      1. The reason why firm tofu is considered safe is because FODMAPs are water soluble and some of that GOS-containing water is removed when the tofu is pressed. That’s the difference between firm tofu and silken tofu… water content. So the process of making tofu firm removes some of the GOS that’s naturally in the soybeans.

        1. Joyce says:

          Fascinating. Thank you, Glenda!

  2. That’s so interesting. Not just for the recipes but how a little difference in preparation can make certain foods more or less digestible for people following a FODMAPS diet. Like soy milk or chickpeas. Does that mean cooking your own legumes is a no-no but already canned varieties are usually fine in small quantities?

    1. Joyce says:

      Sort of, yes. When chickpeas or lentils are canned, they’re soaked in water for a long time, and a lot of the problematic GOS and fructan carbs get absorbed into the water. I think you could probably achieve the same effect just by soaking your chickpeas or lentils yourself extra-long.

  3. Hi Joyce. This is a great list you’ve got here. It’s pretty hard navigating the meat-free options that are low FODMAP, so this is a great resource. I’ve just published a new recipe that’s meat-free that you might like to check out… Chickpea and Quinoa Salad http://alessirritablelife.com/chickpea-quinoa-salad-low-fodmap/

    1. Joyce says:

      Thanks for sharing! I’ll have to check it out. πŸ™‚

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