10 Best Low-FODMAP High-Protein Recipes 2026

Eating healthy while managing IBS can be challenging, especially when it comes to maintaining a high-protein diet. This curated list of low-FODMAP recipes features meals that provide at least 25 grams of protein per serving while avoiding common triggers like onions, garlic, legumes, lactose, and wheat. Each recipe is crafted with FODMAP-safe substitutes, ensuring they are both nutritious and delicious.

How We Selected These Recipes

We chose these recipes based on their protein content, ensuring each dish provides at least 25 grams of protein per serving while remaining low-FODMAP. We also considered preparation time and ingredient quality, opting for meals that are easy to prepare and use wholesome ingredients. Each recipe includes FODMAP-safe substitutes, making them suitable for those with IBS or FODMAP sensitivity.

1. Garlic-Infused Chicken with Quinoa and Spinach

This recipe made the list for its delicious blend of flavors and high protein content. The garlic-infused oil adds a savory depth without the FODMAPs found in fresh garlic, making it a perfect option for those with IBS.

Ingredients

• 150g chicken breast, diced
• 50g quinoa, uncooked
• 100g fresh spinach
• 1 tbsp garlic-infused oil
• Salt and pepper to taste

Macros per serving

Quick prep

1. Cook quinoa according to package instructions.
2. In a skillet, heat garlic-infused oil over medium heat.
3. Add diced chicken and cook until browned and cooked through.
4. Stir in fresh spinach until wilted.
5. Serve chicken mixture over quinoa and season with salt and pepper.

Pro tip

Substitute quinoa with brown rice for a different texture while keeping the dish low-FODMAP.

2. Lemon Herb Grilled Salmon with Asparagus

This recipe is a great source of omega-3 fatty acids and protein. The lemon and herbs enhance the flavor, making it a refreshing dish that’s easy to prepare.

Ingredients

• 150g salmon fillet
• 100g asparagus, trimmed
• 1 tbsp olive oil
• Juice of 1 lemon
• Salt and pepper to taste

Macros per serving

Quick prep

1. Preheat the grill to medium-high heat.
2. In a bowl, mix olive oil, lemon juice, salt, and pepper.
3. Brush the mixture onto the salmon and asparagus.
4. Grill salmon for 5–6 minutes per side and asparagus for 3–4 minutes.
5. Serve immediately.

Pro tip

Marinate the salmon for 30 minutes before grilling for enhanced flavor.

3. Tofu Stir-Fry with Bell Peppers and Bok Choy

This plant-based recipe is rich in protein and can be customized with your favorite vegetables. It’s a quick and easy meal that’s perfect for busy weeknights.

Ingredients

• 150g firm tofu, cubed
• 100g bell peppers, sliced
• 100g bok choy, chopped
• 1 tbsp garlic-infused oil
• 1 tbsp soy sauce (gluten-free)

Macros per serving

Quick prep

1. Heat garlic-infused oil in a large skillet over medium heat.
2. Add cubed tofu and cook until golden brown.
3. Stir in bell peppers and bok choy, cooking until tender.
4. Add soy sauce and mix well.
5. Serve hot over rice or quinoa.

Pro tip

Use a variety of colorful vegetables to increase the nutrient density of your stir-fry.

4. Beef and Broccoli with Jasmine Rice

This classic dish is a satisfying meal that combines protein-rich beef with nutritious broccoli. It’s a great option for those craving takeout flavors at home.

Ingredients

• 150g beef sirloin, sliced
• 100g broccoli florets
• 100g jasmine rice, uncooked
• 1 tbsp garlic-infused oil
• 1 tbsp gluten-free soy sauce

Macros per serving

Quick prep

1. Cook jasmine rice according to package instructions.
2. Heat garlic-infused oil in a skillet over medium-high heat.
3. Add sliced beef and cook until browned.
4. Stir in broccoli and soy sauce, cooking until broccoli is tender.
5. Serve beef and broccoli over jasmine rice.

Pro tip

For added flavor, sprinkle sesame seeds on top before serving.

5. Chicken and Spinach Stuffed Peppers

These stuffed peppers are a delicious and colorful way to enjoy a nutritious meal. The combination of chicken and spinach provides a high-protein filling that is both satisfying and low-FODMAP.

Ingredients

• 2 medium bell peppers, halved
• 150g cooked chicken breast, shredded
• 100g fresh spinach
• 50g feta cheese (lactose-free)
• 1 tbsp garlic-infused oil

Macros per serving

Quick prep

1. Preheat the oven to 180°C (350°F).
2. In a skillet, heat garlic-infused oil and sauté spinach until wilted.
3. Mix shredded chicken and sautéed spinach in a bowl.
4. Stuff the mixture into halved bell peppers and top with feta cheese.
5. Bake for 25 minutes until the peppers are tender.

Pro tip

Use different colored bell peppers for a vibrant presentation.

6. Shrimp and Zucchini Noodles with Pesto

This light and refreshing dish is a great way to enjoy shrimp while keeping carbs low. The zucchini noodles add a fun twist to traditional pasta dishes.

Ingredients

• 150g shrimp, peeled and deveined
• 200g zucchini, spiralized
• 2 tbsp garlic-infused oil
• 30g pesto (store-bought or homemade)
• Salt and pepper to taste

Macros per serving

Quick prep

1. Heat garlic-infused oil in a skillet over medium heat.
2. Add shrimp and cook until pink and opaque.
3. Stir in zucchini noodles and cook for 2–3 minutes.
4. Mix in pesto and season with salt and pepper.
5. Serve immediately.

Pro tip

For extra crunch, top with toasted pine nuts before serving.

7. Quinoa and Firm Tofu Salad with Roasted Veggies

This salad is packed with protein and fiber, making it a filling meal option. Roasting the vegetables enhances their flavor and adds a delicious texture.

Ingredients

• 100g firm tofu, cubed
• 50g quinoa, uncooked
• 100g mixed vegetables (bell peppers, zucchini, carrots)
• 1 tbsp garlic-infused oil
• Salt and pepper to taste

Macros per serving

Quick prep

1. Preheat the oven to 200°C (400°F).
2. Toss mixed vegetables with garlic-infused oil, salt, and pepper, and roast for 20 minutes.
3. Cook quinoa according to package instructions.
4. In a skillet, sauté cubed tofu until golden brown.
5. Combine quinoa, roasted veggies, and tofu in a bowl and serve.

Pro tip

Make a larger batch of quinoa to use in other meals throughout the week.

8. Baked Cod with Lemon and Dill

This simple baked cod dish is a light and flavorful option that’s easy to prepare. The lemon and dill complement the fish beautifully while providing a high-protein meal.

Ingredients

• 150g cod fillet
• Juice of 1 lemon
• 1 tbsp olive oil
• 1 tsp dried dill
• Salt and pepper to taste

Macros per serving

Quick prep

1. Preheat the oven to 180°C (350°F).
2. Place cod on a baking sheet and drizzle with olive oil, lemon juice, dill, salt, and pepper.
3. Bake for 15–20 minutes until the fish is flaky.
4. Serve with a side of steamed vegetables or salad.

Pro tip

Swap cod for another white fish like tilapia or haddock for variety.

9. Egg and Spinach Breakfast Muffins

These breakfast muffins are a great way to start your day with protein. They are easy to make and can be stored for quick breakfasts throughout the week.

Ingredients

• 4 large eggs
• 100g fresh spinach, chopped
• 50g lactose-free cheese, shredded
• Salt and pepper to taste
• Cooking spray

Macros per serving

Quick prep

1. Preheat the oven to 180°C (350°F) and grease a muffin tin.
2. In a bowl, whisk eggs, then stir in chopped spinach, cheese, salt, and pepper.
3. Pour the mixture into muffin cups, filling each about 2/3 full.
4. Bake for 15–20 minutes until set.
5. Let cool before storing in the fridge for meal prep.

Pro tip

Add diced bell peppers or cooked bacon for extra flavor and variety.

10. Turkey and Vegetable Lettuce Wraps

These lettuce wraps are a fun, low-carb option for a quick lunch or dinner. They are filled with protein-rich turkey and fresh vegetables.

Ingredients

• 150g ground turkey
• 100g mixed vegetables (carrots, bell peppers, cucumber)
• 1 tbsp garlic-infused oil
• Lettuce leaves for wrapping
• Salt and pepper to taste

Macros per serving

Quick prep

1. In a skillet, heat garlic-infused oil over medium heat.
2. Add ground turkey and cook until browned.
3. Stir in mixed vegetables and cook until tender.
4. Season with salt and pepper.
5. Serve turkey mixture in lettuce leaves as wraps.

Pro tip

Experiment with different sauces like low-FODMAP teriyaki for added flavor.

Bottom Line

These ten low-FODMAP high-protein recipes offer a variety of options for those managing IBS while ensuring a satisfying protein intake. From the top pick, Garlic-Infused Chicken with Quinoa and Spinach, to the light and refreshing Shrimp and Zucchini Noodles with Pesto, each recipe is designed to be nutritious and flavorful. Incorporating these meals into your weekly meal prep can help simplify your cooking routine while maintaining dietary needs.

Frequently Asked Questions

What is a low-FODMAP diet?

A low-FODMAP diet restricts foods high in fermentable oligosaccharides, disaccharides, monosaccharides, and polyols, which can cause digestive discomfort for people with IBS.

How can I ensure these recipes are low-FODMAP?

Use FODMAP-safe substitutes as listed in the recipes, and refer to Monash University's guidelines for portion sizes and safe foods.

Can I meal prep these recipes?

Yes, many of these recipes are great for meal prep, allowing you to prepare multiple servings in advance for convenience.

How do I track these recipes in a calorie app?

You can log these recipes in apps like Nutrola, MyFitnessPal, or Cronometer by entering the ingredients to keep track of your macros.