15 Easy Fall Low FODMAP Recipes for Every Meal

Fall is the perfect season to indulge in warm, comforting meals without upsetting your digestion.

For those following a low FODMAP diet, enjoying seasonal flavors can sometimes feel tricky.

But the good news is that autumn is full of vegetables, fruits, and cozy ingredients that are naturally low FODMAP-friendly.

From hearty soups to sweet treats, you can enjoy the flavors of the season without discomfort.

In this article, we’ve curated 15 fall low FODMAP recipes that are delicious, gut-friendly, and perfect for crisp autumn days.

Each recipe is designed to bring warmth, comfort, and seasonal flair to your table.

Whether you’re cooking for yourself or feeding family and friends, these recipes make it easy to eat well while staying gentle on your digestive system.

15 Easy Fall Low FODMAP Recipes for Every Meal

Eating low FODMAP doesn’t mean missing out on the delicious flavors of fall.

With these 15 recipes, you can enjoy soups, mains, sides, snacks, and desserts that are seasonal, comforting, and gut-friendly.

From roasted vegetables to spiced baked goods, every recipe combines flavor, nutrition, and digestive ease.

Fall is a season of warmth and cozy meals, and these recipes ensure that your low FODMAP diet is anything but boring.

Try them all and bring the comforting taste of autumn into your kitchen without compromising your gut health.

Maple Roasted Butternut Squash Soup

This velvety butternut squash soup is perfect for crisp fall evenings.

The natural sweetness of roasted squash combines beautifully with a hint of maple syrup.

Aromatic herbs enhance the flavor without overpowering sensitive stomachs.

Each spoonful is comforting, nourishing, and gentle on digestion.

This soup is a simple, warming addition to any low FODMAP meal.

Ingredients:

• 1 medium butternut squash, peeled, seeded, and cubed
• 2 tablespoons garlic-infused olive oil (FODMAP-friendly)
• 1 tablespoon pure maple syrup
• 1 teaspoon fresh thyme leaves
• 1 teaspoon ground cinnamon
• 4 cups low FODMAP vegetable broth
• Salt and pepper to taste
• Optional: Chopped chives for garnish

Instructions:

• Preheat oven to 400°F (200°C).
• Toss cubed butternut squash with garlic-infused olive oil, maple syrup, thyme, cinnamon, salt, and pepper.
• Spread the squash on a baking sheet.
• Roast for 25–30 minutes until tender and lightly caramelized.
• Transfer roasted squash to a large pot.
• Pour in low FODMAP vegetable broth.
• Use an immersion blender to puree the soup until smooth and creamy.
• Adjust seasoning if necessary.
• Serve hot, garnished with fresh chives.

This soup delights the senses with its natural sweetness and earthy undertones.

It is soothing, easy to digest, and perfect for a cozy autumn night.

Each bite brings warmth and satisfaction.

Pair with a gluten-free bread slice for a complete low FODMAP meal.

Its vibrant color adds seasonal charm to your dining table.

Autumn Harvest Quinoa Salad

This autumn quinoa salad celebrates the season’s bounty.

Roasted vegetables, fresh greens, and a simple citrus vinaigrette create a light, satisfying meal.

Each ingredient is chosen to be low FODMAP and gut-friendly.

The salad is packed with fiber and protein while remaining easy to digest.

It is a colorful, nutritious dish that embodies fall flavors.

Ingredients:

• 1 cup quinoa, rinsed
• 2 cups water or low FODMAP vegetable broth
• 1 medium carrot, diced
• 1 red bell pepper, diced
• 1 zucchini, diced
• 2 tablespoons garlic-infused olive oil
• 1 teaspoon dried oregano
• Salt and pepper to taste
• 2 cups fresh baby spinach
• 2 tablespoons freshly squeezed orange juice
• 1 tablespoon lemon juice
• 1 tablespoon extra virgin olive oil
• Optional: 2 tablespoons toasted pumpkin seeds

Instructions:

• Preheat oven to 425°F (220°C).
• Toss carrot, bell pepper, and zucchini with garlic-infused olive oil, oregano, salt, and pepper.
• Spread vegetables on a baking sheet.
• Roast for 20–25 minutes until tender and lightly golden.
• In a saucepan, combine quinoa and water or vegetable broth.
• Bring to a boil.
• Reduce heat and simmer for 15 minutes until quinoa is fluffy and liquid is absorbed.
• In a large bowl, combine roasted vegetables, cooked quinoa, and fresh spinach.
• Whisk together orange juice, lemon juice, and olive oil to create a dressing.
• Drizzle dressing over salad and toss gently.
• Top with toasted pumpkin seeds before serving.

This salad bursts with color, flavor, and seasonal nutrients.

It is light yet filling, making it ideal for lunch or dinner.

The roasted vegetables add warmth.

The citrus dressing brings brightness.

Each bite is balanced and satisfying.

This low FODMAP dish is both comforting and energizing for fall

Cinnamon-Spiced Baked Apples

These baked apples are a simple, naturally sweet fall dessert.

Each apple is stuffed with a mixture of oats, cinnamon, and maple syrup.

The dish is low FODMAP, comforting, and fragrant with autumn spices.

Baked to perfection, the apples are tender yet retain their shape.

It is a wholesome treat suitable for dessert or a cozy snack.

Ingredients:

• 4 medium firm apples, cored
• 1/2 cup gluten-free rolled oats
• 2 tablespoons maple syrup
• 1 teaspoon ground cinnamon
• 1/4 teaspoon ground nutmeg
• 2 tablespoons chopped pecans (optional)
• 1 tablespoon garlic-infused olive oil or melted butter
• Pinch of salt
• Optional: Lactose-free yogurt for serving

Instructions:

• Preheat oven to 375°F (190°C).
• In a small bowl, mix oats, maple syrup, cinnamon, nutmeg, pecans, and a pinch of salt.
• Spoon the mixture evenly into the cored centers of each apple.
• Place apples in a baking dish.
• Drizzle lightly with garlic-infused olive oil or melted butter.
• Cover with foil and bake for 25 minutes.
• Remove foil.
• Bake for an additional 10–15 minutes until apples are tender and tops are golden.
• Serve warm.
• Add a dollop of lactose-free yogurt if desired.

These baked apples offer a warm, sweet, and spiced fall flavor.

They are gentle on digestion and perfect for low FODMAP diets.

Each bite combines tender apple flesh with crunchy, aromatic topping.

It is a simple, elegant dessert that evokes cozy autumn evenings.

Enjoy with a warm cup of herbal tea for extra comfort.

Roasted Carrot and Ginger Soup

This roasted carrot and ginger soup is warm and soothing for autumn nights.

The natural sweetness of carrots blends perfectly with the gentle zing of fresh ginger.

It is low FODMAP, easy to digest, and packed with nutrients.

Each spoonful is comforting and slightly sweet with a hint of spice.

Ingredients:

• 1 lb (450g) carrots, peeled and chopped
• 2 tablespoons garlic-infused olive oil
• 1 tablespoon fresh ginger, grated
• 1 teaspoon ground coriander
• 4 cups low FODMAP vegetable broth
• Salt and pepper to taste
• Optional: Fresh parsley for garnish

Instructions:

• Preheat oven to 400°F (200°C).
• Toss carrots with garlic-infused olive oil, ginger, coriander, salt, and pepper.
• Spread carrots on a baking sheet.
• Roast for 25–30 minutes until tender and lightly caramelized.
• Transfer roasted carrots to a large pot.
• Pour in low FODMAP vegetable broth.
• Use an immersion blender to puree until smooth.
• Adjust seasoning if necessary.
• Serve hot, garnished with fresh parsley.

This soup is fragrant, vibrant, and nourishing.

It is easy on digestion and perfect for a cozy evening.

Each spoonful combines sweetness, spice, and warmth.

It is ideal with a slice of gluten-free bread or a light salad.

Low FODMAP Pumpkin Risotto

This creamy pumpkin risotto captures the essence of fall in every bite.

Pumpkin puree adds natural sweetness and a creamy texture without dairy.

It is gentle on the stomach and low FODMAP-friendly.

The dish is hearty, comforting, and perfect for a chilly evening.

Ingredients:

• 1 cup Arborio rice
• 2 tablespoons garlic-infused olive oil
• 1 cup pumpkin puree
• 4 cups low FODMAP vegetable broth, warm
• 1 teaspoon dried sage
• 1/2 teaspoon ground nutmeg
• Salt and pepper to taste
• Optional: 2 tablespoons grated lactose-free Parmesan

Instructions:

• Heat garlic-infused olive oil in a large skillet over medium heat.
• Add Arborio rice and toast lightly for 1–2 minutes.
• Gradually add warm vegetable broth, one cup at a time, stirring constantly.
• Allow the rice to absorb the broth before adding more.
• Stir in pumpkin puree, sage, nutmeg, salt, and pepper.
• Continue stirring until risotto is creamy and rice is tender.
• Remove from heat and add optional lactose-free Parmesan if desired.
• Serve warm.

The pumpkin risotto is rich, creamy, and aromatic.

It is filling yet gentle on digestion.

Each bite delivers the comforting taste of fall spices.

Perfect for a cozy dinner or special occasion.

Spiced Sweet Potato Mash

This spiced sweet potato mash is a vibrant, autumn-inspired side dish.

The sweetness of roasted sweet potatoes is enhanced with warming cinnamon and ginger.

It is low FODMAP, easy to digest, and naturally comforting.

The creamy texture makes it perfect for holiday meals or simple weeknight dinners.

Ingredients:

• 2 lbs (900g) sweet potatoes, peeled and cubed
• 2 tablespoons garlic-infused olive oil or lactose-free butter
• 1 teaspoon ground cinnamon
• 1/2 teaspoon ground ginger
• Salt and pepper to taste
• Optional: Chopped fresh chives for garnish

Instructions:

• Preheat oven to 400°F (200°C).
• Toss sweet potato cubes with garlic-infused olive oil, cinnamon, ginger, salt, and pepper.
• Spread on a baking sheet.
• Roast for 25–30 minutes until tender and lightly caramelized.
• Transfer roasted sweet potatoes to a bowl.
• Mash with a potato masher until smooth and creamy.
• Adjust seasoning if needed.
• Serve warm, garnished with fresh chives if desired.

The sweet potato mash is creamy, fragrant, and satisfying.

It is gentle on the stomach and low FODMAP-friendly.

Each bite delivers a subtle spice with natural sweetness.

It is perfect as a side dish for any fall meal.

Herb-Roasted Chicken with Carrots

This herb-roasted chicken is juicy, flavorful, and perfect for autumn dinners.

Fresh herbs and garlic-infused oil infuse the chicken with gentle, savory flavors.

It is low FODMAP, easy to digest, and comforting.

Roasted carrots add sweetness and balance to the dish.

Ingredients:

• 4 bone-in, skin-on chicken thighs
• 3 tablespoons garlic-infused olive oil
• 1 teaspoon dried rosemary
• 1 teaspoon dried thyme
• Salt and pepper to taste
• 4 medium carrots, peeled and cut into sticks
• Optional: Fresh parsley for garnish

Instructions:

• Preheat oven to 425°F (220°C).
• Rub chicken thighs with garlic-infused olive oil, rosemary, thyme, salt, and pepper.
• Place chicken on a baking sheet or roasting pan.
• Arrange carrots around the chicken.
• Roast for 35–40 minutes until chicken is cooked through and carrots are tender.
• Remove from oven and let rest for 5 minutes.
• Garnish with fresh parsley before serving.

The chicken is juicy, tender, and aromatic.

The roasted carrots add natural sweetness.

It is a complete, comforting, low FODMAP meal.

Perfect for weeknight dinners or a cozy weekend feast.

Low FODMAP Stuffed Bell Peppers

These stuffed bell peppers are hearty, colorful, and full of fall flavors.

Quinoa, veggies, and spices combine for a satisfying, gut-friendly filling.

They are low FODMAP, nutritious, and perfect for lunch or dinner.

Each bite is balanced with protein, fiber, and natural sweetness.

Ingredients:

• 4 large red or yellow bell peppers, tops removed and seeds discarded
• 1 cup cooked quinoa
• 1 medium zucchini, diced
• 1 medium carrot, diced
• 2 tablespoons garlic-infused olive oil
• 1 teaspoon dried oregano
• 1 teaspoon smoked paprika
• Salt and pepper to taste
• Optional: 2 tablespoons lactose-free cheese for topping

Instructions:

• Preheat oven to 375°F (190°C).
• In a skillet, sauté zucchini and carrot in garlic-infused olive oil for 5 minutes.
• Add cooked quinoa, oregano, smoked paprika, salt, and pepper.
• Stir until well combined.
• Stuff each bell pepper with the quinoa and vegetable mixture.
• Place stuffed peppers in a baking dish.
• Cover with foil and bake for 25 minutes.
• Remove foil and bake for an additional 10 minutes.
• Top with lactose-free cheese if desired and serve warm.

The stuffed peppers are colorful, hearty, and satisfying.

They are gentle on digestion and perfect for low FODMAP diets.

Each bite offers a mix of flavors and textures.

They make a wholesome main dish for any fall meal.

Savory Pumpkin and Spinach Frittata

This pumpkin and spinach frittata is a flavorful, fall-inspired breakfast or dinner.

It is low FODMAP, light on the stomach, and packed with nutrients.

The natural sweetness of pumpkin pairs beautifully with tender spinach.

Eggs make it filling and protein-rich without causing digestive discomfort.

Ingredients:

• 6 large eggs
• 1/2 cup pumpkin puree
• 1 cup fresh spinach, chopped
• 2 tablespoons garlic-infused olive oil
• 1 teaspoon dried sage
• Salt and pepper to taste
• Optional: 2 tablespoons grated lactose-free cheese

Instructions:

• Preheat oven to 375°F (190°C).
• In a bowl, whisk together eggs, pumpkin puree, sage, salt, and pepper.
• Heat garlic-infused olive oil in an oven-safe skillet over medium heat.
• Add chopped spinach and sauté for 2–3 minutes until wilted.
• Pour egg and pumpkin mixture over the spinach.
• Cook on stovetop for 3–4 minutes until edges begin to set.
• Transfer skillet to the oven and bake for 12–15 minutes until frittata is fully set.
• Remove from oven and add optional cheese on top if desired.
• Serve warm.

The frittata is soft, creamy, and flavorful.

It is gentle on digestion and ideal for low FODMAP diets.

Each bite is a blend of savory pumpkin and tender spinach.

Perfect for breakfast, lunch, or a light autumn dinner

Low FODMAP Apple Crisp

This apple crisp is warm, sweet, and perfectly spiced for fall evenings.

It is low FODMAP, gentle on digestion, and naturally comforting.

Crispy oat topping balances the tender, sweet apples beneath.

Each bite is cozy, aromatic, and satisfying without upsetting the stomach.

Ingredients:

• 4 medium apples, peeled, cored, and sliced
• 1 tablespoon lemon juice
• 1/2 teaspoon ground cinnamon
• 1/4 teaspoon ground nutmeg
• 1/2 cup gluten-free rolled oats
• 1/4 cup maple syrup
• 2 tablespoons garlic-infused olive oil or melted lactose-free butter
• Pinch of salt

Instructions:

• Preheat oven to 375°F (190°C).
• Toss apple slices with lemon juice, cinnamon, and nutmeg.
• Spread apples evenly in a baking dish.
• In a separate bowl, mix oats, maple syrup, garlic-infused olive oil, and a pinch of salt.
• Sprinkle oat mixture evenly over apples.
• Bake for 25–30 minutes until topping is golden and apples are tender.
• Serve warm, optionally with lactose-free yogurt.

The apple crisp is fragrant, sweet, and slightly crunchy.

It is comforting, gentle on digestion, and perfect for fall.

Each bite combines soft apples with a crisp, spiced topping.

It makes a cozy dessert or snack for chilly evenings.

Pumpkin Spice Muffins (Low FODMAP)

These pumpkin spice muffins are soft, fluffy, and perfect for autumn breakfasts.

They are low FODMAP, gut-friendly, and lightly sweetened.

Warm spices like cinnamon and nutmeg give them a comforting fall flavor.

Each muffin is a small, satisfying treat ideal for any time of day.

Ingredients:

• 1 1/2 cups gluten-free flour
• 1 teaspoon baking powder
• 1/2 teaspoon baking soda
• 1/2 teaspoon ground cinnamon
• 1/4 teaspoon ground nutmeg
• 1/4 teaspoon ground ginger
• 1/4 teaspoon salt
• 1/2 cup pumpkin puree
• 1/4 cup maple syrup
• 1/4 cup lactose-free milk
• 1/4 cup garlic-infused olive oil or melted lactose-free butter

Instructions:

• Preheat oven to 350°F (175°C).
• Line a muffin tin with paper liners.
• In a large bowl, combine gluten-free flour, baking powder, baking soda, cinnamon, nutmeg, ginger, and salt.
• In a separate bowl, mix pumpkin puree, maple syrup, milk, and garlic-infused olive oil.
• Pour wet ingredients into dry ingredients and stir until just combined.
• Divide batter evenly among muffin cups.
• Bake for 20–25 minutes until a toothpick inserted comes out clean.
• Allow muffins to cool slightly before serving.

The muffins are soft, moist, and lightly spiced.

They are perfect for breakfast, snacks, or dessert.

Each bite offers autumn flavor without upsetting digestion.

They make a wholesome and comforting seasonal treat.

Cinnamon Roasted Pecans

These cinnamon roasted pecans are a simple, crunchy fall snack.

They are low FODMAP, gut-friendly, and lightly sweetened.

A warm cinnamon flavor makes them perfect for autumn snacking.

Each handful is crunchy, fragrant, and satisfying.

Ingredients:

• 2 cups pecan halves
• 2 tablespoons maple syrup
• 1 tablespoon garlic-infused olive oil
• 1 teaspoon ground cinnamon
• Pinch of salt

Instructions:

• Preheat oven to 350°F (175°C).
• In a bowl, mix pecans with maple syrup, garlic-infused olive oil, cinnamon, and salt.
• Spread pecans evenly on a baking sheet.
• Roast for 10–12 minutes, stirring halfway through.
• Allow pecans to cool completely before serving.

The roasted pecans are crunchy, fragrant, and lightly sweet.

They are a healthy, low FODMAP snack for autumn.

Each bite combines natural nuttiness with warming cinnamon flavor.

Perfect for snacking, topping salads, or adding to oatmeal.

Roasted Butternut Squash and Sage

This roasted butternut squash dish is savory, tender, and aromatic.

Sage and garlic-infused olive oil enhance the natural sweetness of the squash.

It is low FODMAP, gut-friendly, and perfect as a side dish.

Each bite is soft, flavorful, and full of autumn warmth.

Ingredients:

• 1 medium butternut squash, peeled and cubed
• 2 tablespoons garlic-infused olive oil
• 1 teaspoon fresh or dried sage
• Salt and pepper to taste
• Optional: Toasted pumpkin seeds for garnish

Instructions:

• Preheat oven to 400°F (200°C).
• Toss cubed squash with garlic-infused olive oil, sage, salt, and pepper.
• Spread evenly on a baking sheet.
• Roast for 25–30 minutes until tender and lightly golden.
• Remove from oven and transfer to a serving dish.
• Garnish with toasted pumpkin seeds if desired.

The roasted squash is tender, aromatic, and lightly sweet.

It is gentle on digestion and perfect for low FODMAP diets.

Each bite delivers the comforting taste of fall.

It pairs well with chicken, fish, or a simple grain bowl.

Low FODMAP Cranberry Orange Muffins

These cranberry orange muffins are sweet, tangy, and fragrant with fall flavors.

They are low FODMAP, gut-friendly, and lightly sweetened.

Fresh cranberries and orange zest make them bright and aromatic.

Each muffin is moist, fluffy, and perfect for breakfast or snacks.

Ingredients:

• 1 1/2 cups gluten-free flour
• 1 teaspoon baking powder
• 1/2 teaspoon baking soda
• 1/4 teaspoon salt
• 1/2 cup fresh or frozen cranberries
• 1/4 cup maple syrup
• 1/4 cup lactose-free milk
• 1/4 cup garlic-infused olive oil or melted lactose-free butter
• 1 teaspoon orange zest

Instructions:

• Preheat oven to 350°F (175°C).
• Line a muffin tin with paper liners.
• In a large bowl, combine gluten-free flour, baking powder, baking soda, and salt.
• In another bowl, mix maple syrup, milk, garlic-infused olive oil, and orange zest.
• Gently fold wet ingredients into dry ingredients.
• Fold in cranberries carefully.
• Divide batter evenly among muffin cups.
• Bake for 20–25 minutes until a toothpick comes out clean.
• Cool slightly before serving.

The muffins are moist, fruity, and lightly sweetened.

They are gentle on digestion and perfect for low FODMAP diets.

Each bite combines tart cranberries with bright orange flavor.

Ideal for breakfast, snacks, or autumn tea time.

Savory Carrot and Zucchini Fritters

These savory fritters are golden, crispy, and full of fall vegetable flavor.

They are low FODMAP, easy to digest, and perfect as a snack or side.

Carrots and zucchini make the fritters tender, while frying adds crispiness.

Each bite is warm, flavorful, and satisfying.

Ingredients:

• 1 medium carrot, grated
• 1 medium zucchini, grated
• 1/4 cup gluten-free flour
• 1 large egg
• 2 tablespoons garlic-infused olive oil
• Salt and pepper to taste
• Optional: Chopped fresh chives for garnish

Instructions:

• Grate carrot and zucchini, then squeeze out excess liquid.
• In a bowl, mix grated vegetables with gluten-free flour, egg, salt, and pepper.
• Heat garlic-infused olive oil in a skillet over medium heat.
• Scoop small portions of mixture into the skillet and flatten lightly.
• Cook for 3–4 minutes per side until golden brown.
• Remove and drain on paper towels.
• Garnish with fresh chives if desired.

The fritters are crispy on the outside and tender inside.

They are gentle on digestion and suitable for low FODMAP diets.

Each bite has natural sweetness from vegetables and a savory flavor.

Perfect as a side dish, snack, or light meal.