Low FODMAP Buddha Bowl

A Buddha bowl, also known as a nourishing bowl or power bowl, is a versatile and wholesome meal. It consists of a combination of various plant-based ingredients, such as grains, vegetables and legumes plus proteins and healthy fats. Even on a low FODMAP diet, a Buddha bowl makes an excellent balanced and nutrient-dense meal choice.  


Why include Buddha bowls on a low FODMAP diet?


Firstly Buddha bowls provide a wide range of vitamins, minerals, and antioxidants from the diverse assortment of vegetables and fruits included. These nutrient powerhouses help support the immune system and provide essential micronutrients for optimal bodily functions.

Additionally, Buddha bowls commonly include a mix of proteins such as eggs, fish, meat, lentils, tofu, or tempeh. These protein sources are not only rich in essential amino acids but many can be tolerated on a low FODMAP diet, making them suitable for those following a low FODMAP diet (lentils need to be kept to 40-50g portions to remain low FODMAP). Protein is essential for healing and repair, blood sugar balance and overall well-being.

Furthermore, Buddha bowls often incorporate healthy fats from sources like avocado, nuts, seeds, or olive oil. These fats are important for supporting gut health, aiding in nutrient absorption, and providing a feeling of satiety.

Lastly, Buddha bowls allow for versatility and personalization. You can customize your bowl with ingredients and flavours you enjoy, making it a perfect option for individual preferences, dietary restrictions, and seasonal produce availability.    


Low FODMAP Buddha Bowl Ingredients: (Makes 1 bowl)

1/4 Plate: Protein Options (cooked)

  • Firm Tofu – 100g
  • Chicken
  • Salmon
  • Hard-boiled eggs
  • Quinoa – 155g cooked max. 
  • Lentils – 45g
  • Black beans – 45g


  1/4 Plate: Carbohydrate Options

  • White or brown rice – 180g cooked max.
  • Sweet potato – 70g cooked max.
  • Brown rice pasta – 140g cooked
  • Starchy root vegetables: roasted butternut squash, carrot and parsnip


  1/2 Plate:  Salad Vegetables

  • Tomatoes
  • Bell peppers
  • Olives
  • Cucumber
  • Courgette ribbons
  • Grated carrot
  • Radishes
  • Rocket/Lettuce
  • Avocado (1/4)
  • Spring onions (green parts only)


Optional extras: 

  • Sprinkle with nuts and seeds such as hemp seeds, pumpkin seeds, pine nuts, sunflower seeds, flaked almonds and crushed walnuts.
  • Add fresh chopped herbs such as coriander, basil, thyme, mint, rosemary and sage. 
  • Include fruit such as pomegranate seeds, mandarine wedges or chopped grapes for some added sweetness. 
  • Dressing idea: whisk together 1 tbsp lemon juice, 1 tbsp apple cider vinegar, 1 tbsp tahini and 2 tsp of maple syrup.



Choose 1-2 ingredients from the protein and carbs categories and your choice of low FODMAP salad vegetables to build your Buddha bowl. Drizzle with the dressing above (or simply use garlic-infused olive oil and apple cider vinegar to dress) and add seasoning to taste.
Enjoy for lunch or dinner!