Low FODMAP Instant Pot Recipes: 12 Set-It-and-Forget-It IBS-Safe Meals
Low FODMAP Instant Pot Recipes: 12 Set-It-and-Forget-It IBS-Safe Meals
By Dr. Onikepe Adegbola, MD PhD — Johns Hopkins-trained physician-scientist and founder of Casa de Sante
Key Takeaways
- The Instant Pot is an IBS patient's best kitchen tool — pressure cooking breaks down food fibers, making them easier to digest
- One-pot meals reduce the variables (fewer ingredients = less FODMAP risk)
- Batch cooking on Sunday gives you safe lunches and dinners all week
- These recipes avoid garlic and onion but deliver full flavor using herbs, spices, and garlic-infused oil
Chicken and Rice Recipes
1. Lemon Herb Chicken and Rice
Ingredients: 1.5 lbs chicken thighs (boneless, skinless), 1.5 cups white rice, 2 cups chicken broth (FODMAP-safe, no onion), juice of 2 lemons, 2 tbsp garlic-infused olive oil, 1 tsp dried oregano, 1 tsp dried thyme, salt and pepper.
Instructions: Sauté chicken in oil on Sauté mode until browned (3 min/side). Add broth, rice, lemon juice, and herbs. Pressure cook HIGH 8 minutes. Natural release 10 minutes. Fluff rice and serve.
Serves 4 | 380 cal | 35g protein per serving
2. Chicken Congee (Rice Porridge)
Ingredients: 1 lb chicken breast, 1 cup jasmine rice, 8 cups water, 1 inch fresh ginger (sliced), 2 tbsp soy sauce, salt, chives (green part) for garnish.
Instructions: Add all ingredients to Instant Pot. Pressure cook HIGH 30 minutes. Natural release 15 minutes. Shred chicken, stir back in. Top with chives and sesame oil.
The ultimate gut-healing comfort food. Congee is pre-digested by pressure cooking, making it incredibly gentle on a sensitive gut.
3. Chicken Taco Bowls
Ingredients: 1.5 lbs chicken breast, 1 can diced tomatoes, 1 tsp cumin, 1 tsp paprika, 1/2 tsp chili powder (no garlic), salt, 1 cup chicken broth.
Instructions: Add everything to pot. Pressure cook HIGH 15 minutes. Quick release. Shred chicken. Serve over rice with lettuce, shredded cheese, and a squeeze of lime.
Soups
4. Chicken Noodle Soup
Ingredients: 1 lb chicken breast, 8 cups water, 2 carrots (diced), 2 celery stalks (diced), 200g rice noodles, 2 tbsp garlic-infused olive oil, salt, pepper, fresh parsley.
Instructions: Sauté carrots and celery in oil 2 minutes. Add chicken and water. Pressure cook HIGH 10 minutes. Quick release. Remove chicken, shred, return to pot. Add rice noodles, cover with lid (no pressure), let sit 5 minutes until noodles soften.
5. Potato Leek Soup (Low FODMAP Version)
Ingredients: 4 large potatoes (peeled, cubed), green part of 2 leeks only (no white part), 4 cups chicken broth, 1 cup lactose-free milk, 2 tbsp butter, salt, pepper.
Instructions: Sauté leek greens in butter 3 minutes. Add potatoes and broth. Pressure cook HIGH 10 minutes. Quick release. Blend with immersion blender. Stir in milk. Season.
6. Carrot Ginger Soup
Ingredients: 2 lbs carrots (peeled, chopped), 2 inches fresh ginger (peeled), 4 cups chicken broth, 1 tbsp maple syrup, 2 tbsp garlic-infused olive oil, salt.
Instructions: Sauté carrots 2 minutes. Add all ingredients. Pressure cook HIGH 8 minutes. Quick release. Blend smooth. Drizzle with olive oil to serve.
Proteins
7. Pulled Pork
Ingredients: 3 lb pork shoulder, 1 cup chicken broth, 2 tbsp maple syrup, 2 tbsp soy sauce, 1 tsp cumin, 1 tsp smoked paprika, salt, pepper.
Instructions: Season pork. Sear on all sides in Sauté mode. Add broth and sauces. Pressure cook HIGH 60 minutes. Natural release 15 minutes. Shred with forks. Serve on rice, in lettuce wraps, or on gluten-free buns.
8. Salmon and Vegetables
Ingredients: 4 salmon fillets, 2 cups broccoli florets, 2 cups baby potatoes, 2 tbsp garlic-infused olive oil, juice of 1 lemon, dill, salt.
Instructions: Place trivet in pot with 1 cup water. Place potatoes on trivet. Set steamer basket on top with salmon and broccoli. Drizzle with oil and lemon. Pressure cook LOW 3 minutes. Quick release. Season and serve.
One-Pot Meals
9. Beef Stew
Ingredients: 2 lbs beef chuck (cubed), 4 potatoes (cubed), 3 carrots (sliced), 2 cups beef broth, 2 tbsp tomato paste, 1 tsp dried thyme, 2 tbsp cornstarch, garlic-infused olive oil, salt, pepper.
Instructions: Sear beef in oil on Sauté mode. Add everything except cornstarch. Pressure cook HIGH 35 minutes. Natural release. Mix cornstarch with 2 tbsp cold water, stir in to thicken.
10. Risotto
Ingredients: 1.5 cups arborio rice, 4 cups chicken broth, 1/2 cup Parmesan (grated), 2 tbsp butter, 2 tbsp garlic-infused olive oil, salt.
Instructions: Sauté rice in oil 2 minutes. Add broth. Pressure cook HIGH 6 minutes. Quick release. Stir in butter and Parmesan. Creamy risotto in 10 minutes instead of 30.
11. Turkey Meatball Soup
Ingredients: 1 lb ground turkey, 1 egg, 1/4 cup rice breadcrumbs, Italian herbs (no garlic), 6 cups chicken broth, 2 carrots (diced), 2 cups baby spinach, rice noodles.
Instructions: Mix turkey, egg, breadcrumbs, herbs. Form small meatballs. Brown on Sauté mode. Add broth and carrots. Pressure cook HIGH 5 minutes. Quick release. Add spinach and noodles, let wilt/soften 3 minutes.
12. Coconut Curry Chicken
Ingredients: 1.5 lbs chicken thighs, 1 can coconut milk (1/2 cup max per serving for FODMAP), 2 tbsp curry powder (no garlic/onion), 1 tbsp ginger (grated), 1 red bell pepper (sliced), 1 cup green beans, 2 tbsp garlic-infused olive oil.
Instructions: Sauté chicken in oil 3 minutes. Add curry powder and ginger, stir 1 minute. Add coconut milk and vegetables. Pressure cook HIGH 8 minutes. Quick release. Serve over rice.
🛒 Batch Cooking Companions
- Digestive Enzymes — Take with reheated batch meals for optimal digestion
- Whey Protein — Quick protein when even Instant Pot cooking feels like too much
- Collagen Peptides — Stir into any soup recipe for invisible gut-healing protein
Medical Disclaimer: This article is for educational purposes only. Individual FODMAP tolerances vary. Dr. Adegbola is the founder of Casa de Sante.
