Instant Pot Low FODMAP Recipes for Easy Healthy Meals

Cooking delicious meals while following a low FODMAP diet can sometimes feel restrictive and time-consuming. Fortunately, with the magic of the Instant Pot, whipping up flavorful, gut-friendly dishes has never been easier or faster.

Whether you’re managing IBS symptoms or simply exploring a digestive-friendly lifestyle, these Instant Pot low FODMAP recipes are designed to bring comfort and taste together in perfect harmony.

In this post, you’ll discover a collection of easy-to-make recipes that keep pesky high FODMAP ingredients at bay without sacrificing flavor. From hearty soups to savory mains, the Instant Pot’s pressure cooking technology ensures tender, perfectly cooked meals in a fraction of the time.

Plus, these recipes focus on whole foods and simple ingredients, making them ideal for busy weeknights or meal prep sessions.

Ready to get inspired? Let’s dive into why these recipes are a must-try for anyone seeking quick, nutritious, and tummy-friendly meals.

Why You’ll Love This Recipe

These Instant Pot low FODMAP recipes are a fantastic addition to your cooking repertoire because they:

• Save time with quick pressure cooking, perfect for busy schedules.
• Use simple, fresh ingredients that are gentle on your digestive system.
• Offer delicious, satisfying meals without compromising on taste or texture.
• Allow for easy meal prep and batch cooking, helping you stay on track.
• Include nutrient-dense options that support overall gut health.
• Are adaptable with substitutions and variations to fit your personal preferences.

Ingredients

• 1 lb (450g) chicken thighs, boneless, skinless (or firm tofu for vegan option)
• 2 cups low FODMAP chicken broth (ensure no onion or garlic)
• 1 cup diced carrots
• 1 cup diced zucchini
• 1 cup chopped green beans
• 1 cup diced bell peppers (red or yellow for sweetness)
• 2 tbsp garlic-infused olive oil (FODMAP friendly)
• 1 tsp dried thyme
• 1 tsp dried oregano
• Salt and pepper to taste
• 1 tbsp fresh parsley, chopped (optional garnish)
• 1 cup cooked quinoa or rice, for serving

Equipment

• Instant Pot or electric pressure cooker
• Sharp knife and cutting board
• Measuring cups and spoons
• Wooden spoon or silicone spatula
• Serving bowls

Instructions

1. Prepare the ingredients: Dice the carrots, zucchini, green beans, and bell peppers. Cut chicken thighs into bite-sized pieces.
2. Sauté aromatics: Set your Instant Pot to “Sauté” mode and add the garlic-infused olive oil. Once hot, add the chicken pieces and brown for 3-4 minutes, stirring occasionally.
3. Add vegetables and seasoning: Toss in the diced carrots, zucchini, green beans, and bell peppers. Sprinkle the dried thyme, oregano, salt, and pepper. Stir everything together to combine and coat with oil.
4. Pour in broth: Add the low FODMAP chicken broth, making sure to scrape the bottom of the pot to release any browned bits.
5. Pressure cook: Seal the Instant Pot lid and set it to “Manual” or “Pressure Cook” on high for 8 minutes.
6. Natural release: Once cooking is complete, let the pressure release naturally for 10 minutes, then carefully perform a quick release for any remaining pressure.
7. Final touches: Open the lid and stir the stew. Adjust seasoning if needed. Serve hot over cooked quinoa or rice, garnished with fresh parsley.

Tips & Variations

“For a vegan twist, substitute chicken with firm tofu or tempeh and use vegetable broth. To add a creamy texture, stir in coconut milk after pressure cooking.”

• Vegetable swap: Feel free to use other low FODMAP veggies like spinach, eggplant, or kale.
• Spice it up: Add a pinch of smoked paprika or cumin for a different flavor profile.
• Batch cooking: Double the recipe for easy leftovers that reheat beautifully.
• Low FODMAP grains: Serve with millet, buckwheat, or polenta instead of quinoa or rice for variety.

Nutrition Facts

Serving Suggestions

This hearty low FODMAP stew pairs wonderfully with a side of steamed greens or a simple salad dressed with lemon and olive oil. For extra texture, sprinkle some toasted pumpkin seeds or chopped walnuts on top.

To complete your meal, consider serving with one of these delicious recipes:

• Best Indian Vegetarian Starter Recipes for Every Occasion
• Veg Grilled Sandwich Recipes That Are Quick and Delicious
• Apple Barn Pigeon Forge TN Vegetable Soup Recipe Guide

Instant Pot Low FODMAP Recipe Listicle

Instant Pot Low FODMAP Chicken and Vegetable Stew

This recipe featured above is a comforting classic, perfect for cold evenings or whenever you want a nourishing meal fast. The pressure cooker makes the chicken tender and infuses all the vegetables with flavor.

Instant Pot Low FODMAP Lentil Soup

• Ingredients: 1 cup canned lentils (rinsed), 2 cups low FODMAP vegetable broth, 1 cup diced carrots, 1 cup spinach, 1 tbsp garlic-infused oil, 1 tsp cumin, salt, and pepper.
• Instructions: Sauté carrots in garlic oil, add lentils, broth, and cumin. Pressure cook for 10 minutes. Stir in spinach after cooking until wilted.

This soup is rich in protein and fiber, and perfect for meal prep.

Instant Pot Low FODMAP Beef and Potato Curry

• Ingredients: 1 lb beef chuck, 2 cups low FODMAP beef broth, 2 cups diced potatoes, 1 cup carrots, 1 tbsp garlic-infused oil, 2 tsp curry powder, salt, and pepper.
• Instructions: Brown beef in garlic oil, add spices, broth, and veggies. Cook on high pressure for 20 minutes.

A satisfying, flavorful curry that’s low FODMAP and easy to prepare.

Instant Pot Low FODMAP Quinoa and Vegetable Pilaf

• Ingredients: 1 cup quinoa, 2 cups low FODMAP vegetable broth, 1 cup diced zucchini, 1 cup red bell peppers, 1 tbsp garlic-infused oil, 1 tsp dried basil, salt and pepper.
• Instructions: Sauté vegetables in oil, add quinoa and broth, pressure cook for 1 minute, then natural release for 10 minutes.

Light, fluffy, and packed with vitamins, this pilaf is a great side or main dish.

Instant Pot Low FODMAP Turkey Chili

• Ingredients: 1 lb ground turkey, 1 cup canned diced tomatoes (no onion/garlic), 1 cup diced bell peppers, 1 cup green beans, 1 tbsp garlic-infused oil, 2 tsp chili powder, salt, and pepper.
• Instructions: Brown turkey with oil, add spices and vegetables, then tomatoes. Pressure cook for 10 minutes.

This chili is both comforting and tummy-friendly, perfect for cozy dinners.

Conclusion

Embracing a low FODMAP lifestyle doesn’t mean sacrificing delicious, hearty meals. With the convenience and speed of the Instant Pot, you can enjoy a variety of gut-friendly dishes that make eating well simple and enjoyable.

These recipes highlight fresh ingredients and smart cooking techniques, helping you manage your digestive health without feeling deprived.

Whether you’re a seasoned low FODMAP dieter or exploring it for the first time, these Instant Pot recipes are a wonderful way to add flavor, nutrition, and ease to your kitchen routine. Don’t forget to explore more tasty ideas like the Vegan Dinners Recipes for Easy and Delicious Meals or the 21 Day Fix Approved Vegan Recipes for Healthy Eating for more inspiration.

Happy cooking and here’s to your healthful, joyful meals made effortless with your Instant Pot!

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