Dinner can be one of the toughest meals to plan when you’re following a low-FODMAP diet. By the end of the day, you want something comforting and satisfying — but you also want to avoid the heavy, bloated feeling that certain ingredients can trigger. The challenge is finding meals that are gentle on digestion without feeling bland, repetitive, or overly restrictive.

This collection brings you 21 complete low-FODMAP dinner recipes that are simple to prepare, full of flavor, and designed to help you end the day feeling good. These meals focus on balanced proteins, well-tolerated carbs, and fresh, digestively friendly ingredients — so you can enjoy dinner without second-guessing every bite.

From cozy one-pan dishes and hearty bowls to lighter evening meals and family-friendly favorites, each recipe is crafted to fit comfortably within the low-FODMAP framework. Whether you’re cooking for yourself or feeding the whole household, you’ll find dinners here that are practical, nourishing, and genuinely satisfying.

21 Complete Low-FODMAP Dinner Recipes

Chicken Dinners

1. Herb-Roasted Chicken with Root Vegetables

Serves: 4

Ingredients:

• 4 bone-in, skin-on chicken thighs
• 3 medium parsnips, peeled and cut into chunks
• 3 large carrots, cut into chunks
• 2 cups baby potatoes, halved
• 3 tablespoons garlic-infused olive oil
• 2 tablespoons fresh rosemary, chopped
• 1 tablespoon fresh thyme leaves
• Zest of 1 lemon
• Salt and pepper to taste

Instructions:

1. Preheat oven to 425°F. Line a large baking sheet with parchment paper.
2. Toss parsnips, carrots, and potatoes with 2 tablespoons garlic-infused oil, salt, and pepper. Spread on baking sheet.
3. Rub chicken thighs with remaining oil, rosemary, thyme, lemon zest, salt, and pepper.
4. Nestle chicken among vegetables on the baking sheet.
5. Roast for 35-40 minutes until chicken reaches 165°F internal temperature and vegetables are tender and golden.
6. Let rest for 5 minutes before serving.

---

2. Chicken Piccata with Lemon Caper Sauce

Serves: 4

Ingredients:

• 4 boneless, skinless chicken breasts
• 1/2 cup gluten-free flour
• 4 tablespoons butter, divided
• 2 tablespoons olive oil
• 3/4 cup low-FODMAP chicken broth
• 1/4 cup fresh lemon juice
• 3 tablespoons capers, drained
• 2 tablespoons fresh parsley, chopped
• Salt and pepper to taste
• Cooked rice or gluten-free pasta for serving

Instructions:

1. Place chicken breasts between plastic wrap and pound to 1/2-inch thickness.
2. Season with salt and pepper, then dredge in gluten-free flour.
3. Heat 2 tablespoons butter and olive oil in a large skillet over medium-high heat.
4. Cook chicken for 4-5 minutes per side until golden and cooked through. Remove and keep warm.
5. Add broth and lemon juice to skillet, scraping up browned bits. Simmer for 3 minutes.
6. Stir in capers and remaining 2 tablespoons butter until melted.
7. Return chicken to skillet and coat with sauce. Garnish with parsley.
8. Serve over rice or gluten-free pasta.

---

3. Baked Chicken Parmesan

Serves: 4

Ingredients:

• 4 boneless, skinless chicken breasts
• 1 cup gluten-free breadcrumbs
• 1/2 cup lactose-free parmesan cheese, grated
• 2 eggs, beaten
• 1/2 cup gluten-free flour
• 1 1/2 cups low-FODMAP marinara sauce
• 1 cup shredded mozzarella cheese (or lactose-free alternative)
• 2 tablespoons olive oil
• 1 teaspoon dried basil
• 1 teaspoon dried oregano
• Salt and pepper to taste
• Fresh basil for garnish

Instructions:

1. Preheat oven to 400°F. Grease a 9×13 inch baking dish.
2. Set up three shallow bowls: flour in first, beaten eggs in second, breadcrumbs mixed with parmesan, basil, oregano, salt, and pepper in third.
3. Pound chicken to even thickness. Dredge each piece in flour, dip in egg, then coat with breadcrumb mixture.
4. Heat olive oil in a large skillet. Brown chicken for 2-3 minutes per side (doesn’t need to be fully cooked).
5. Transfer chicken to baking dish. Top each piece with marinara sauce and mozzarella.
6. Bake for 20-25 minutes until chicken reaches 165°F and cheese is melted and bubbly.
7. Garnish with fresh basil. Serve with gluten-free pasta or zucchini noodles.

---

4. Teriyaki Chicken Stir-Fry

Serves: 4

Ingredients:

• 1.5 lbs boneless, skinless chicken breasts, cut into bite-sized pieces
• 2 red bell peppers, sliced
• 2 cups bok choy, chopped
• 1 large carrot, julienned
• 1 cup snap peas
• 2 tablespoons garlic-infused oil
• 1 tablespoon fresh ginger, grated
• Sesame seeds for garnish
• 4 cups cooked rice

For the Teriyaki Sauce:

• 1/3 cup tamari or gluten-free soy sauce
• 3 tablespoons brown sugar
• 2 tablespoons rice vinegar
• 1 tablespoon sesame oil
• 1 tablespoon cornstarch mixed with 2 tablespoons water

Instructions:

1. Whisk together all teriyaki sauce ingredients except cornstarch mixture. Set aside.
2. Heat 1 tablespoon garlic-infused oil in a large wok over high heat.
3. Add chicken and stir-fry for 5-6 minutes until cooked through. Remove and set aside.
4. Add remaining oil to wok. Add ginger and stir for 30 seconds.
5. Add all vegetables and stir-fry for 3-4 minutes until tender-crisp.
6. Return chicken to wok. Pour in teriyaki sauce and bring to a simmer.
7. Stir in cornstarch mixture and cook for 1 minute until sauce thickens.
8. Serve over rice and garnish with sesame seeds.

---

5. Mediterranean Grilled Chicken

Serves: 4

Ingredients:

• 4 boneless, skinless chicken breasts
• 1/4 cup olive oil
• 3 tablespoons lemon juice
• 2 teaspoons dried oregano
• 1 teaspoon paprika
• 1/2 teaspoon ground cumin
• Salt and pepper to taste

For the Side:

• 2 cups cherry tomatoes, halved
• 1 large cucumber, diced
• 1/2 cup kalamata olives, pitted and halved
• 1/4 cup fresh parsley, chopped
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• 4 cups cooked quinoa

Instructions:

1. In a bowl, mix olive oil, lemon juice, oregano, paprika, cumin, salt, and pepper.
2. Add chicken and marinate for at least 30 minutes (or up to 4 hours refrigerated).
3. Preheat grill to medium-high heat.
4. Grill chicken for 6-7 minutes per side until internal temperature reaches 165°F.
5. Let rest for 5 minutes.
6. Meanwhile, combine tomatoes, cucumber, olives, parsley, olive oil, and lemon juice.
7. Serve chicken over quinoa with tomato-cucumber salad on the side.

---

Beef Dinners

6. Beef Stir-Fry with Ginger

Serves: 4

Ingredients:

• 1.5 lbs flank steak or sirloin, thinly sliced against the grain
• 2 red bell peppers, sliced
• 2 cups green beans, trimmed
• 1 large carrot, julienned
• 2 tablespoons garlic-infused oil
• 2 tablespoons fresh ginger, grated
• 1/4 cup tamari or gluten-free soy sauce
• 2 tablespoons oyster sauce (ensure gluten-free)
• 1 tablespoon rice vinegar
• 1 tablespoon brown sugar
• 1 teaspoon cornstarch mixed with 2 tablespoons water
• 4 cups cooked rice
• Green onions (green parts only) for garnish

Instructions:

1. Mix tamari, oyster sauce, rice vinegar, and brown sugar in a small bowl.
2. Heat 1 tablespoon garlic-infused oil in a wok over high heat.
3. Add beef in batches and stir-fry for 2-3 minutes until browned. Remove and set aside.
4. Add remaining oil to wok. Add ginger and stir for 30 seconds.
5. Add all vegetables and stir-fry for 4-5 minutes until tender-crisp.
6. Return beef to wok. Pour in sauce and bring to a simmer.
7. Stir in cornstarch mixture and cook for 1 minute until thickened.
8. Serve over rice and garnish with green onion tops.

---

7. Grilled Steak with Chimichurri

Serves: 4

Ingredients:

• 4 ribeye or sirloin steaks (6-8 oz each)
• 2 tablespoons olive oil
• Salt and pepper to taste

For the Chimichurri:

• 1 cup fresh parsley, finely chopped
• 1/4 cup fresh cilantro, finely chopped
• 3 tablespoons red wine vinegar
• 1/2 cup olive oil
• 2 tablespoons garlic-infused olive oil
• 1 teaspoon dried oregano
• 1/2 teaspoon red pepper flakes
• Salt and pepper to taste

For the Side:

• 1.5 lbs baby potatoes, halved
• 2 tablespoons olive oil
• Fresh rosemary
• Salt and pepper

Instructions:

1. Preheat oven to 425°F for potatoes.
2. Toss potatoes with olive oil, rosemary, salt, and pepper. Roast for 30-35 minutes until golden.
3. For chimichurri: combine all ingredients in a bowl and mix well. Let sit for 15 minutes.
4. Season steaks generously with salt and pepper. Rub with olive oil.
5. Grill over high heat for 4-5 minutes per side for medium-rare (adjust to preference).
6. Let steaks rest for 5 minutes.
7. Serve steaks topped with chimichurri alongside roasted potatoes.

---

8. Classic Beef Tacos

Serves: 4

Ingredients:

• 1.5 lbs ground beef
• 2 tablespoons garlic-infused oil
• 2 teaspoons ground cumin
• 2 teaspoons paprika
• 1 teaspoon dried oregano
• 1/2 teaspoon chili powder
• 1/2 cup low-FODMAP beef broth or water
• Salt and pepper to taste
• 8 corn tortillas

For Toppings:

• 2 cups shredded lettuce
• 1 cup cherry tomatoes, diced
• 1 cup shredded cheddar cheese
• 1/2 cup lactose-free sour cream
• 1 lime, cut into wedges
• Fresh cilantro
• Hot sauce (optional)

Instructions:

1. Heat garlic-infused oil in a large skillet over medium-high heat.
2. Add ground beef and cook, breaking up with a spoon, until browned (about 6-7 minutes).
3. Drain excess fat. Add cumin, paprika, oregano, chili powder, salt, and pepper.
4. Stir in broth and simmer for 5 minutes until most liquid is absorbed.
5. Warm tortillas in a dry skillet or microwave.
6. Fill tortillas with beef and top with lettuce, tomatoes, cheese, sour cream, and cilantro.
7. Serve with lime wedges.

---

9. Beef and Vegetable Kebabs

Serves: 4

Ingredients:

• 1.5 lbs sirloin steak, cut into 1.5-inch cubes
• 2 red bell peppers, cut into chunks
• 2 yellow bell peppers, cut into chunks
• 2 medium zucchini, cut into thick rounds
• 8 oz button mushrooms (if tolerated) or additional vegetables
• 1/4 cup olive oil
• 2 tablespoons lemon juice
• 1 tablespoon dried oregano
• 1 teaspoon paprika
• Salt and pepper to taste
• Wooden skewers, soaked in water

Instructions:

1. In a large bowl, whisk together olive oil, lemon juice, oregano, paprika, salt, and pepper.
2. Add beef cubes and vegetables. Toss to coat. Marinate for 30 minutes.
3. Preheat grill to medium-high heat.
4. Thread beef and vegetables onto skewers, alternating ingredients.
5. Grill for 10-12 minutes, turning occasionally, until beef is cooked to desired doneness.
6. Serve with rice pilaf or quinoa.

---

10. Shepherd’s Pie

Serves: 6

Ingredients:

For the Filling:

• 1.5 lbs ground beef
• 2 large carrots, diced
• 1 cup frozen peas
• 2 tablespoons garlic-infused oil
• 2 tablespoons tomato paste
• 1 cup low-FODMAP beef broth
• 1 tablespoon gluten-free Worcestershire sauce
• 1 teaspoon dried thyme
• Salt and pepper to taste

For the Topping:

• 2 lbs potatoes, peeled and cubed
• 1/4 cup lactose-free milk
• 3 tablespoons butter
• Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F.
2. Boil potatoes until tender, about 15 minutes. Drain and mash with milk, butter, salt, and pepper.
3. Heat garlic-infused oil in a large oven-safe skillet. Add ground beef and cook until browned.
4. Add carrots and cook for 5 minutes. Stir in tomato paste, broth, Worcestershire sauce, thyme, salt, and pepper.
5. Simmer for 10 minutes. Stir in peas.
6. Spread mashed potatoes over beef mixture, creating peaks with a fork.
7. Bake for 25-30 minutes until golden on top.
8. Let cool for 5 minutes before serving.

---

Seafood Dinners

11. Pan-Seared Salmon with Dill Sauce

Serves: 4

Ingredients:

• 4 salmon fillets (6 oz each)
• 2 tablespoons olive oil
• Salt and pepper to taste

For the Dill Sauce:

• 1/2 cup lactose-free sour cream
• 2 tablespoons fresh dill, chopped
• 1 tablespoon lemon juice
• 1 teaspoon Dijon mustard
• Salt and pepper to taste

For the Side:

• 1.5 lbs asparagus, trimmed
• 2 tablespoons olive oil
• Lemon wedges

Instructions:

1. Preheat oven to 400°F for asparagus.
2. Toss asparagus with olive oil, salt, and pepper. Roast for 15-18 minutes.
3. Mix all dill sauce ingredients in a bowl. Refrigerate until ready to serve.
4. Pat salmon dry and season with salt and pepper.
5. Heat olive oil in a large skillet over medium-high heat.
6. Place salmon skin-side up and cook for 4 minutes. Flip and cook for 3-4 more minutes.
7. Serve salmon with dill sauce and roasted asparagus.

---

12. Shrimp Scampi with Zucchini Noodles

Serves: 4

Ingredients:

• 1.5 lbs large shrimp, peeled and deveined
• 4 medium zucchini, spiralized
• 1/4 cup garlic-infused olive oil
• 1/4 cup dry white wine (or additional broth)
• 1/4 cup low-FODMAP chicken or vegetable broth
• 3 tablespoons lemon juice
• 2 tablespoons butter
• 1/4 cup fresh parsley, chopped
• Red pepper flakes to taste
• Salt and pepper to taste

Instructions:

1. Heat 2 tablespoons garlic-infused oil in a large skillet over medium-high heat.
2. Season shrimp with salt and pepper. Cook for 2 minutes per side until pink. Remove and set aside.
3. Add wine, broth, and lemon juice to skillet. Simmer for 2 minutes.
4. Stir in butter until melted. Return shrimp to skillet and toss in sauce.
5. In a separate large skillet, heat remaining oil. Add zucchini noodles and sauté for 2-3 minutes.
6. Divide zucchini noodles among plates. Top with shrimp and sauce.
7. Garnish with parsley and red pepper flakes.

---

13. Baked Cod with Herb Crust

Serves: 4

Ingredients:

• 4 cod fillets (6 oz each)
• 1 cup gluten-free breadcrumbs
• 1/4 cup lactose-free parmesan cheese, grated
• 2 tablespoons fresh parsley, chopped
• 1 tablespoon fresh dill, chopped
• Zest of 1 lemon
• 3 tablespoons olive oil
• 2 tablespoons Dijon mustard
• Salt and pepper to taste

For the Side:

• 1 lb green beans, trimmed
• 2 tablespoons olive oil
• 1 tablespoon lemon juice

Instructions:

1. Preheat oven to 400°F. Line a baking sheet with parchment paper.
2. Mix breadcrumbs, parmesan, parsley, dill, lemon zest, olive oil, salt, and pepper in a bowl.
3. Pat cod dry and season with salt and pepper. Brush tops with Dijon mustard.
4. Press breadcrumb mixture onto tops of fillets.
5. Place on baking sheet and bake for 15-18 minutes until fish flakes easily.
6. Meanwhile, toss green beans with olive oil, salt, and pepper. Roast on separate pan for 12-15 minutes.
7. Drizzle green beans with lemon juice. Serve alongside cod.

---

14. Tuna Steaks with Sesame Crust

Serves: 4

Ingredients:

• 4 tuna steaks (6 oz each)
• 1/4 cup sesame seeds
• 2 tablespoons garlic-infused oil
• 2 tablespoons tamari or gluten-free soy sauce
• 1 tablespoon rice vinegar
• 1 teaspoon fresh ginger, grated
• Salt and pepper to taste

For the Side:

• 3 cups cooked jasmine rice
• 2 cups bok choy, steamed
• Green onions (green parts only) for garnish

Instructions:

1. Mix tamari, rice vinegar, and ginger in a shallow dish. Add tuna and marinate for 15 minutes.
2. Remove tuna from marinade and pat dry. Season with salt and pepper.
3. Press sesame seeds onto all sides of tuna steaks.
4. Heat garlic-infused oil in a large skillet over high heat.
5. Sear tuna for 2 minutes per side for rare (adjust for desired doneness).
6. Let rest for 2 minutes, then slice.
7. Serve over rice with steamed bok choy and garnish with green onion tops.

---

15. Garlic Butter Shrimp with Pasta

Serves: 4

Ingredients:

• 1.5 lbs large shrimp, peeled and deveined
• 12 oz gluten-free pasta
• 1/4 cup garlic-infused butter
• 1/4 cup dry white wine (or broth)
• 2 tablespoons lemon juice
• 1/4 cup fresh parsley, chopped
• 1/4 cup lactose-free parmesan cheese, grated
• Red pepper flakes to taste
• Salt and pepper to taste

Instructions:

1. Cook pasta according to package directions. Reserve 1/2 cup pasta water before draining.
2. Heat garlic-infused butter in a large skillet over medium-high heat.
3. Season shrimp with salt and pepper. Cook for 2 minutes per side until pink. Remove and set aside.
4. Add wine and lemon juice to skillet. Simmer for 2 minutes.
5. Add cooked pasta to skillet with reserved pasta water. Toss to coat.
6. Return shrimp to skillet. Add parsley and toss everything together.
7. Serve topped with parmesan and red pepper flakes.

---

Pork Dinners

16. Herb-Crusted Pork Tenderloin

Serves: 4-6

Ingredients:

• 2 pork tenderloins (about 1 lb each)
• 3 tablespoons olive oil
• 2 tablespoons fresh rosemary, chopped
• 2 tablespoons fresh thyme leaves
• 1 tablespoon Dijon mustard
• Salt and pepper to taste

For the Side:

• 1.5 lbs Brussels sprouts, halved (if tolerated) or substitute green beans
• 2 tablespoons olive oil
• 2 tablespoons balsamic vinegar
• Salt and pepper

Instructions:

1. Preheat oven to 425°F.
2. Mix olive oil, rosemary, thyme, mustard, salt, and pepper into a paste.
3. Rub paste all over pork tenderloins.
4. Heat an oven-safe skillet over high heat. Sear pork on all sides until browned, about 6-8 minutes total.
5. Transfer skillet to oven and roast for 15-20 minutes until internal temperature reaches 145°F.
6. Meanwhile, toss Brussels sprouts (or green beans) with olive oil, salt, and pepper. Roast on a baking sheet for 20-25 minutes.
7. Drizzle roasted vegetables with balsamic vinegar.
8. Let pork rest for 5 minutes before slicing. Serve with vegetables.

---

17. Pork Chops with Maple Glaze

Serves: 4

Ingredients:

• 4 bone-in pork chops (1-inch thick)
• 2 tablespoons olive oil
• Salt and pepper to taste

For the Maple Glaze:

• 1/4 cup pure maple syrup
• 2 tablespoons Dijon mustard
• 1 tablespoon apple cider vinegar
• 1 teaspoon fresh thyme leaves

For the Side:

• 2 lbs sweet potatoes, cubed
• 2 tablespoons olive oil
• 1 teaspoon cinnamon
• Salt and pepper

Instructions:

1. Preheat oven to 400°F.
2. Toss sweet potato cubes with olive oil, cinnamon, salt, and pepper. Roast for 30-35 minutes.
3. Whisk together maple syrup, mustard, vinegar, and thyme.
4. Season pork chops with salt and pepper.
5. Heat olive oil in a large oven-safe skillet over medium-high heat.
6. Sear pork chops for 3-4 minutes per side until golden.
7. Brush with maple glaze and transfer skillet to oven.
8. Bake for 10-12 minutes until internal temperature reaches 145°F.
9. Let rest for 5 minutes. Serve with roasted sweet potatoes.

---

18. Asian Pork Lettuce Wraps

Serves: 4

Ingredients:

• 1.5 lbs ground pork
• 2 tablespoons garlic-infused oil
• 2 tablespoons fresh ginger, grated
• 1/4 cup tamari or gluten-free soy sauce
• 2 tablespoons rice vinegar
• 1 tablespoon maple syrup
• 1 tablespoon sesame oil
• 1 cup shredded carrots
• 1/2 cup water chestnuts, diced
• 2 green onions (green parts only), sliced
• 1 head butter lettuce, leaves separated
• Sesame seeds for garnish

Instructions:

1. Heat garlic-infused oil in a large skillet over medium-high heat.
2. Add ground pork and cook, breaking up with a spoon, until browned (about 6-7 minutes).
3. Add ginger and cook for 1 minute.
4. Stir in tamari, rice vinegar, maple syrup, and sesame oil.
5. Add water chestnuts and cook for 2 minutes.
6. Remove from heat and stir in carrots and green onion tops.
7. Spoon mixture into lettuce leaves and garnish with sesame seeds.

---

Vegetarian Dinners

19. Eggplant Parmesan

Serves: 4-6

Ingredients:

• 2 large eggplants, sliced into 1/2-inch rounds
• 2 cups gluten-free breadcrumbs
• 1/2 cup lactose-free parmesan cheese, grated
• 3 eggs, beaten
• 1 cup gluten-free flour
• 2 cups low-FODMAP marinara sauce
• 2 cups shredded mozzarella cheese (or lactose-free alternative)
• 1/4 cup olive oil
• 2 teaspoons dried Italian seasoning
• Salt and pepper to taste
• Fresh basil for garnish

Instructions:

1. Preheat oven to 375°F. Grease a 9×13 inch baking dish.
2. Salt eggplant slices and let sit for 20 minutes. Pat dry.
3. Set up breading station: flour in first bowl, beaten eggs in second, breadcrumbs mixed with parmesan and Italian seasoning in third.
4. Dredge eggplant slices in flour, dip in egg, then coat with breadcrumbs.
5. Heat olive oil in a large skillet. Fry eggplant in batches for 2-3 minutes per side until golden.
6. Spread 1/2 cup marinara in baking dish. Layer half the eggplant, half remaining sauce, and half the mozzarella. Repeat layers.
7. Bake for 30-35 minutes until bubbly and golden.
8. Let rest for 10 minutes. Garnish with fresh basil.

---

20. Tofu Stir-Fry with Peanut Sauce

Serves: 4

Ingredients:

• 14 oz firm tofu, pressed and cubed
• 2 red bell peppers, sliced
• 2 cups bok choy, chopped
• 1 large carrot, julienned
• 1 cup snap peas
• 2 tablespoons garlic-infused oil
• 1 tablespoon fresh ginger, grated
• 4 cups cooked rice

For the Peanut Sauce:

• 1/3 cup natural peanut butter
• 3 tablespoons tamari or gluten-free soy sauce
• 2 tablespoons lime juice
• 1 tablespoon maple syrup
• 1 teaspoon sesame oil
• 2-3 tablespoons water to thin

Instructions:

1. Press tofu to remove excess water. Cut into cubes.
2. Whisk together all peanut sauce ingredients.
3. Heat 1 tablespoon garlic-infused oil in a wok over high heat.
4. Add tofu and stir-fry for 5-6 minutes until golden. Remove and set aside.
5. Add remaining oil to wok. Add ginger and stir for 30 seconds.
6. Add all vegetables and stir-fry for 3-4 minutes.
7. Return tofu to wok. Pour in peanut sauce and toss to coat.
8. Serve over rice.

---

21. Quinoa-Stuffed Bell Peppers

Serves: 4

Ingredients:

• 4 large bell peppers (any color)
• 1 1/2 cups quinoa, cooked
• 1 can (14 oz) diced tomatoes, drained
• 1 cup spinach, chopped
• 1/2 cup crumbled feta cheese
• 1/4 cup fresh parsley, chopped
• 2 tablespoons garlic-infused olive oil
• 1 teaspoon dried oregano
• 1 teaspoon paprika
• Salt and pepper to taste
• 1/2 cup shredded mozzarella for topping (optional)

Instructions:

1. Preheat oven to 375°F.
2. Cut tops off bell peppers and remove seeds and membranes.
3. In a large bowl, mix cooked quinoa, diced tomatoes, spinach, feta, parsley, olive oil, oregano, paprika, salt, and pepper.
4. Stuff peppers with quinoa mixture and place in a baking dish.
5. Add 1/4 inch water to bottom of dish. Cover with foil.
6. Bake for 35 minutes. Remove foil, top with mozzarella if using, and bake for 10 more minutes.
7. Let cool for 5 minutes before serving.

---

Low-FODMAP Dinner Tips

Cooking Techniques:

• Use garlic-infused oil for flavor without FODMAPs
• Choose lactose-free dairy products or hard aged cheeses
• Season generously with herbs, spices, citrus, and vinegars
• Grill, roast, or sauté for maximum flavor

Safe Proteins: All plain meats, poultry, fish, seafood, eggs, firm tofu, tempeh

Safe Vegetables: Bell peppers, carrots, zucchini, eggplant, spinach, bok choy, green beans, tomatoes (moderate amounts), cucumber, lettuce

Safe Grains: Rice (all types), quinoa, polenta, gluten-free pasta, corn tortillas

Portion Control: Keep serving sizes moderate for foods like avocado (1/8 per meal), sweet corn, and certain cheeses

Meal Prep: Many of these recipes can be made ahead and reheated for convenient weeknight dinners