Low FODMAP Plant-Based Protein Alternatives

Low FODMAP Plant-Based Protein Alternatives

Published on Thursday, April 28, 2022 by Allison Koch

Looking for Low FODMAP Plant-Based Protein Alternatives?

Meeting your daily recommended protein intake is so important for many reasons and if you are trying to figure out your dietary triggers while following a Low FODMAP dietary pattern before the challenge phase, you could be feeling like you need some solid guidance if you are not a meat or dairy eater.

The actual protein amount in the products you choose may vary from manufacturer to manufacturer, so always check the nutrition facts label.

These are estimates based on the USDA Data for Food Components & the ~ symbol below on the protein amounts means the protein amount is close to the number listed (but could be slightly higher- I am a sucker for round numbers).

Listed below are some of the common Low FODMAP foods and their average amount of protein per serving size listed from highest to lowest, as well as some information about the different foods:

  • Tempeh (plain without high FODMAP ingredients): ½ Cup is 18 grams of protein

    • This is a plant-based protein alternative that is made out of soybeans and although that might be a scary red flag like “..but I can’t have soybeans on the Low FODMAP diet”…you CAN have tempeh because it is fermented
  • Tofu: 3 ounces is ~9 grams of protein. 

  • Peanut Butter: 2 TBSP is ~7 grams of protein

    • There are many different types of nuts that you can have on the Low FODMAP diet but the cool thing about peanut butter is that it can go on & in everything. 
  • Buckwheat: 1 Cup cooked is ~6 grams of protein

    • Did you know…that Japanese Soba noodles are made from buckwheat flour? Buckwheat is naturally gluten-free and a wonderful grain substitute.
  • Millet: 1 Cup cooked is ~6 grams of protein

    • When you make this ancient grain, it can come out in a fluffy consistency that can be wonderful for a side salad with added vegetables (or fruits, really) or you can make it into a creamy consistency and combine it with herbs & seasonings for flavor.
  • Spinach: 1 Cup cooked is ~5 grams of protein

    • Maximize the nutritional value of spinach by not overcooking it (al denté is preferred if you are cooking it) & by consuming it with a little bit of fat since it is an excellent source of fat-soluble vitamins A & K.
  • Quinoa: ½ Cup cooked is ~4 grams of protein

    • Quinoa is so great because it has all nine essential amino acids- making it a complete protein and a great protein choice for vegans and vegetarians alike.
  • Kale: 1 Cup cooked is ~3 grams of protein

    • Just like with spinach, you will want to maximize the nutritional value of kale by not overcooking it (al denté) & by consuming it with a little bit of fat since it is an excellent source of the fat-soluble vitamins A & K.
  • Oatmeal: ½ Cup cooked is ~3 grams of protein

    • Oatmeal can be prepared in many different ways to meet your needs including granola bars. Protein is an added benefit to this already healthful food!

If you are finding that you are having difficulty meeting your protein needs or if you are struggling to put together a meal plan that will meet your needs while you are navigating the first phase (or any phase) of the Low FODMAP diet, please consult a Registered Dietitian to help assist you. 

Here are two ways that you can locate a Registered Dietitian in your area: 

1) Eatright.org 

2) Monash University (Registered Dietitians located in many countries are available here)

We have a collection of Low FODMAP Products- including many of these plant-based protein alternatives for your convenience.


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