Finding a satisfying lunch can be tricky when you’re following a low-FODMAP diet. You want something that won’t trigger bloating, stomach cramps, or digestive flare-ups — but you also don’t want to live on plain salads and grilled chicken forever. The good news? Eating low-FODMAP doesn’t have to feel boring, restrictive, or complicated.

In this collection, you’ll find 21 complete low-FODMAP lunch recipes that are easy to make, balanced, and genuinely enjoyable to eat. These meals are designed to be gentle on digestion while still giving you plenty of flavor, variety, and nourishment — whether you’re packing lunch for work, reheating leftovers at home, or trying to keep yourself full through a busy afternoon.

From protein-packed bowls and simple soups to light wraps and comfort-style favorites, each recipe is built with ingredients that are typically well-tolerated during the low-FODMAP phase. Think of this as your go-to lunch list — practical, gut-friendly, and made to help you feel good after you eat.

21 Complete Low-FODMAP Lunch Recipes

Salads & Bowls

1. Grilled Chicken Caesar Salad

Serves: 2

Ingredients:

• 2 boneless, skinless chicken breasts (about 6 oz each)
• 1 large head romaine lettuce, chopped
• 1/4 cup lactose-free parmesan cheese, grated
• 1 cup gluten-free croutons
• Salt and pepper to taste

For the Caesar Dressing:

• 3 anchovy fillets
• 2 tablespoons lemon juice
• 1 tablespoon Dijon mustard
• 1 egg yolk
• 1/2 cup garlic-infused olive oil
• 2 tablespoons lactose-free parmesan cheese, grated
• Salt and pepper to taste

Instructions:

1. Season chicken breasts with salt and pepper. Grill over medium-high heat for 6-7 minutes per side until internal temperature reaches 165°F. Let rest 5 minutes, then slice.
2. For the dressing: In a food processor, blend anchovies, lemon juice, mustard, and egg yolk. Slowly drizzle in garlic-infused oil while blending until emulsified. Stir in parmesan, salt, and pepper.
3. In a large bowl, toss romaine with dressing. Top with sliced chicken, parmesan, and croutons.

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2. Quinoa Buddha Bowl

Serves: 2

Ingredients:

• 1 cup quinoa, rinsed
• 2 cups low-FODMAP vegetable broth or water
• 8 oz firm tofu or 2 chicken breasts
• 2 medium carrots, sliced
• 1 large cucumber, diced
• 2 cups fresh spinach
• 1 red bell pepper, sliced
• 2 tablespoons olive oil
• Salt and pepper to taste

For the Tahini-Lemon Dressing:

• 1/4 cup tahini
• 3 tablespoons lemon juice
• 2 tablespoons water
• 1 tablespoon maple syrup
• 1/2 teaspoon ground cumin
• Salt to taste

Instructions:

1. Cook quinoa in broth according to package directions (usually 15 minutes). Fluff and set aside.
2. If using tofu, press to remove excess water, cube, and pan-fry in 1 tablespoon oil until golden. If using chicken, grill or pan-fry until cooked through.
3. Toss carrots in remaining oil, season with salt and pepper, and roast at 400°F for 20 minutes.
4. Whisk together all dressing ingredients until smooth.
5. Divide quinoa between two bowls. Top with protein, roasted carrots, cucumber, spinach, and bell pepper. Drizzle with dressing.

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3. Greek-Inspired Salad

Serves: 2

Ingredients:

• 4 cups chopped romaine lettuce
• 1 cup cherry tomatoes, halved
• 1 large cucumber, diced
• 1/2 cup kalamata olives, pitted
• 1/4 cup crumbled feta cheese
• 2 grilled chicken breasts, sliced
• 3 tablespoons olive oil
• 2 tablespoons lemon juice
• 1 teaspoon dried oregano
• Salt and pepper to taste

Instructions:

1. Season chicken with oregano, salt, and pepper. Grill over medium-high heat for 6-7 minutes per side. Let rest, then slice.
2. In a large bowl, combine romaine, tomatoes, cucumber, and olives.
3. Whisk together olive oil, lemon juice, oregano, salt, and pepper.
4. Toss salad with dressing. Top with sliced chicken and crumbled feta.

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4. Asian Chicken Lettuce Wraps

Serves: 2-3

Ingredients:

• 1 lb ground chicken
• 1 tablespoon garlic-infused oil
• 1 tablespoon fresh ginger, grated
• 1/4 cup tamari or gluten-free soy sauce
• 1 tablespoon rice vinegar
• 1 tablespoon maple syrup
• 1/2 cup water chestnuts, diced
• 1/2 cup shredded carrots
• 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 chicken and cook, breaking up with a spoon, until browned (about 5-6 minutes).
3. Add ginger, tamari, rice vinegar, and maple syrup. Stir to combine.
4. Add water chestnuts and cook for 2-3 minutes.
5. Remove from heat and stir in carrots and green onion tops.
6. Spoon mixture into lettuce leaves and garnish with sesame seeds.

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5. Tuna Nicoise Bowl

Serves: 2

Ingredients:

• 2 cans (5 oz each) tuna in water, drained
• 4 eggs
• 8 oz green beans, trimmed
• 8 oz baby potatoes, halved
• 1 cup cherry tomatoes, halved
• 4 cups mixed greens
• 1/4 cup kalamata olives

For the Dijon Vinaigrette:

• 3 tablespoons olive oil
• 1 tablespoon white wine vinegar
• 1 tablespoon Dijon mustard
• 1 teaspoon lemon juice
• Salt and pepper to taste

Instructions:

1. Boil potatoes until tender, about 12-15 minutes. Drain and cool.
2. Boil eggs for 9 minutes for hard-boiled. Cool in ice water, peel, and halve.
3. Blanch green beans in boiling water for 3-4 minutes until tender-crisp. Drain and cool.
4. Whisk together all vinaigrette ingredients.
5. Arrange mixed greens in bowls. Top with tuna, eggs, potatoes, green beans, tomatoes, and olives. Drizzle with vinaigrette.

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Sandwiches & Wraps

6. Turkey & Swiss on Sourdough

Serves: 2

Ingredients:

• 4 slices spelt sourdough bread (well-fermented)
• 8 oz sliced turkey breast
• 4 slices Swiss cheese
• 4 lettuce leaves
• 4 slices tomato
• 2 tablespoons mayonnaise
• 1 tablespoon Dijon mustard
• Salt and pepper to taste

Instructions:

1. Lightly toast sourdough bread if desired.
2. Spread mayonnaise on two slices and mustard on the other two.
3. Layer turkey, Swiss cheese, lettuce, and tomato on two slices.
4. Season with salt and pepper. Top with remaining bread slices.
5. Cut in half and serve.

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7. Chicken & Spinach Wrap

Serves: 2

Ingredients:

• 2 large corn tortillas
• 2 grilled chicken breasts, sliced
• 2 cups fresh baby spinach
• 1/2 cup roasted red peppers, sliced
• 1/4 cup lactose-free cream cheese, softened
• 1 tablespoon olive oil
• Salt and pepper to taste

Instructions:

1. Season and grill chicken breasts until cooked through. Slice thinly.
2. Warm tortillas in a dry skillet for 30 seconds per side.
3. Spread cream cheese evenly over each tortilla.
4. Layer spinach, chicken, and roasted red peppers down the center.
5. Season with salt and pepper. Roll tightly and cut in half diagonally.

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8. Egg Salad on Rice Cakes

Serves: 2

Ingredients:

• 6 hard-boiled eggs, peeled
• 3 tablespoons mayonnaise
• 1 tablespoon Dijon mustard
• 2 tablespoons fresh chives, chopped
• 6 plain rice cakes
• 1 cucumber, sliced
• Salt and pepper to taste

Instructions:

1. Mash hard-boiled eggs in a bowl with a fork.
2. Mix in mayonnaise, mustard, chives, salt, and pepper until well combined.
3. Spread egg salad on rice cakes.
4. Top with cucumber slices and serve.

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9. BLT with Avocado

Serves: 2

Ingredients:

• 4 slices gluten-free bread, toasted
• 6 strips bacon, cooked crispy
• 4 lettuce leaves
• 4 slices tomato
• 1/4 avocado (1/8 per sandwich)
• 2 tablespoons mayonnaise
• Salt and pepper to taste

Instructions:

1. Cook bacon until crispy. Drain on paper towels.
2. Toast gluten-free bread.
3. Spread mayonnaise on all bread slices.
4. Layer lettuce, tomato, bacon, and thinly sliced avocado on two slices.
5. Season with salt and pepper. Top with remaining bread.

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10. Smoked Salmon Rice Paper Rolls

Serves: 2 (makes 6 rolls)

Ingredients:

• 6 rice paper wrappers
• 6 oz smoked salmon, cut into strips
• 1 large cucumber, julienned
• 1 large carrot, julienned
• 1/4 cup fresh cilantro leaves
• 1/4 cup fresh mint leaves

For the Dipping Sauce:

• 3 tablespoons tamari or gluten-free soy sauce
• 1 tablespoon rice vinegar
• 1 teaspoon grated fresh ginger
• 1 teaspoon sesame oil
• 1/2 teaspoon maple syrup

Instructions:

1. Fill a large shallow dish with warm water.
2. Dip one rice paper wrapper in water for 10-15 seconds until pliable.
3. Place on a clean work surface. Layer salmon, cucumber, carrot, cilantro, and mint in the center.
4. Fold in sides and roll tightly like a burrito.
5. Repeat with remaining wrappers and filling.
6. Whisk together all dipping sauce ingredients.
7. Serve rolls with dipping sauce.

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Hot Meals

11. Chicken & Vegetable Stir-Fry

Serves: 2

Ingredients:

• 2 boneless, skinless chicken breasts, thinly sliced
• 2 cups bok choy, chopped
• 1 red bell pepper, sliced
• 1 medium zucchini, sliced
• 1 large carrot, julienned
• 2 tablespoons garlic-infused oil
• 1 tablespoon fresh ginger, grated
• 3 tablespoons tamari or gluten-free soy sauce
• 1 tablespoon rice vinegar
• 1 teaspoon sesame oil
• 2 cups cooked white or brown rice
• Sesame seeds for garnish

Instructions:

1. Cook rice according to package directions and keep warm.
2. Heat 1 tablespoon garlic-infused oil in a large wok or skillet over high heat.
3. Add chicken and stir-fry for 4-5 minutes until cooked through. Remove and set aside.
4. Add remaining oil to the 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. Add tamari, rice vinegar, and sesame oil. Toss to combine.
7. Serve over rice and garnish with sesame seeds.

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12. Baked Salmon with Roasted Vegetables

Serves: 2

Ingredients:

• 2 salmon fillets (6 oz each)
• 2 medium parsnips, peeled and cut into sticks
• 2 large carrots, cut into sticks
• 8 oz green beans, trimmed
• 3 tablespoons olive oil, divided
• 1 tablespoon fresh dill, chopped
• 1 tablespoon lemon juice
• Zest of 1 lemon
• Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F. Line a baking sheet with parchment paper.
2. Toss parsnips and carrots with 2 tablespoons olive oil, salt, and pepper. Spread on baking sheet and roast for 20 minutes.
3. Add green beans to the baking sheet and roast for another 10 minutes.
4. Meanwhile, season salmon with salt, pepper, dill, lemon zest, and drizzle with remaining olive oil and lemon juice.
5. Place salmon on a separate baking sheet and bake for 12-15 minutes until salmon flakes easily.
6. Serve salmon alongside roasted vegetables.

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13. Turkey Meatballs with Zucchini Noodles

Serves: 2-3

Ingredients:

For the Meatballs:

• 1 lb ground turkey
• 1/4 cup gluten-free breadcrumbs
• 1 egg
• 2 tablespoons lactose-free parmesan cheese, grated
• 1 teaspoon dried basil
• 1 teaspoon dried oregano
• Salt and pepper to taste

For the Sauce:

• 1 can (14 oz) crushed tomatoes
• 1 tablespoon tomato paste
• 1 tablespoon garlic-infused olive oil
• 1 teaspoon dried basil
• Salt and pepper to taste

For the Zucchini Noodles:

• 3 medium zucchini, spiralized
• 1 tablespoon olive oil
• Salt to taste

Instructions:

1. Preheat oven to 400°F. Line a baking sheet with parchment paper.
2. Mix all meatball ingredients in a bowl. Form into 12-15 meatballs.
3. Place meatballs on baking sheet and bake for 20-25 minutes until cooked through.
4. While meatballs bake, heat garlic-infused oil in a saucepan. Add crushed tomatoes, tomato paste, basil, salt, and pepper. Simmer for 15 minutes.
5. Add cooked meatballs to sauce and simmer for 5 more minutes.
6. Heat olive oil in a large skillet. Add zucchini noodles and sauté for 2-3 minutes until just tender. Season with salt.
7. Serve meatballs and sauce over zucchini noodles.

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14. Shrimp Fried Rice

Serves: 2-3

Ingredients:

• 3 cups cooked jasmine rice (cold, day-old rice works best)
• 12 oz shrimp, peeled and deveined
• 2 eggs, beaten
• 1/2 cup frozen peas
• 1 large carrot, diced
• 1/2 cup bean sprouts
• 2 green onions (green parts only), sliced
• 3 tablespoons garlic-infused oil
• 3 tablespoons tamari or gluten-free soy sauce
• 1 tablespoon fresh ginger, grated
• 1 teaspoon sesame oil
• Salt and pepper to taste

Instructions:

1. Heat 1 tablespoon garlic-infused oil in a large wok over medium-high heat.
2. Add beaten eggs and scramble. Remove and set aside.
3. Add 1 tablespoon oil to wok. Add shrimp and cook for 2-3 minutes per side until pink. Remove and set aside.
4. Add remaining oil to wok. Add ginger, carrots, and peas. Stir-fry for 2 minutes.
5. Add cold rice, breaking up any clumps. Stir-fry for 3-4 minutes.
6. Add tamari, sesame oil, bean sprouts, and green onion tops. Toss to combine.
7. Return eggs and shrimp to wok. Mix well and serve immediately.

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15. Chicken & Rice Soup

Serves: 4

Ingredients:

• 2 boneless, skinless chicken breasts
• 6 cups low-FODMAP chicken broth
• 1 cup white rice
• 2 large carrots, diced
• 2 celery stalks (green leafy tops only), chopped
• 1/4 cup fresh parsley, chopped
• 2 tablespoons garlic-infused olive oil
• 1 bay leaf
• Salt and pepper to taste

Instructions:

1. Heat garlic-infused oil in a large pot over medium heat.
2. Add carrots and celery tops. Sauté for 5 minutes.
3. Add chicken broth, chicken breasts, bay leaf, salt, and pepper. Bring to a boil.
4. Reduce heat and simmer for 20 minutes until chicken is cooked through.
5. Remove chicken, shred with two forks, and return to pot.
6. Add rice and simmer for 15-20 minutes until rice is tender.
7. Remove bay leaf. Stir in fresh parsley and adjust seasoning.

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Grain-Based Dishes

16. Quinoa Tabbouleh

Serves: 3-4

Ingredients:

• 1 cup quinoa, rinsed
• 2 cups water
• 2 cups fresh parsley, finely chopped
• 1/2 cup fresh mint, finely chopped
• 1 cup cherry tomatoes, quartered
• 1 large cucumber, diced
• 1/4 cup lemon juice
• 1/4 cup olive oil
• Salt and pepper to taste

Instructions:

1. Cook quinoa in water according to package directions (about 15 minutes). Let cool completely.
2. In a large bowl, combine cooled quinoa, parsley, mint, tomatoes, and cucumber.
3. Whisk together lemon juice, olive oil, salt, and pepper.
4. Pour dressing over salad and toss well.
5. Refrigerate for at least 30 minutes before serving to allow flavors to meld.

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17. Sushi Bowl

Serves: 2

Ingredients:

• 2 cups cooked sushi rice
• 2 tablespoons rice vinegar
• 1 tablespoon sugar
• 1/2 teaspoon salt
• 8 oz grilled salmon or canned tuna
• 1 large cucumber, cut into ribbons or diced
• 1 large carrot, julienned or shaved into ribbons
• 2 nori sheets, cut into strips
• 2 tablespoons pickled ginger
• 2 tablespoons sesame seeds
• Tamari or