Shrimp was one of the first proteins I recommended to clients starting low FODMAP because it is pure protein with zero carbs. Also, it is very gently on gut. It cooks in minutes and doesn’t need much to taste good. As a certified nutritionist, quick options like this are exactly what make a restrictive-feeling diet actually sustainable day to day.
Shrimp itself is naturally low FODMAP — plain and unseasoned, it’s one of the easiest proteins to build a gut-friendly meal around. The trick, like most low FODMAP cooking, is what you pair it with. This guide covers two simple low FODMAP shrimp recipes you can make on a weeknight in under 20 minutes.
For the complete list of approved and excluded foods, visit → [Low FODMAP Diet Food List].
Is Shrimp Low FODMAP?
Yes. Shrimp, like all plain meat, poultry, and seafood, is naturally free of FODMAPs. The concern isn’t the shrimp itself, it’s what it’s cooked or served with. Garlic butter, cocktail sauce, and many marinades are common hidden sources of high FODMAP ingredients, so the recipes below build flavour without any of those triggers.
Garlic-Oil Lemon Shrimp
Ingredients:
- 500g shrimp, peeled and deveined
- 2 tbsp garlic-infused oil
- Juice of 1 lemon
- 1 tsp smoked paprika
- ¼ tsp chilli flakes (optional)
- Salt and pepper to taste
- Fresh parsley to serve
Method:
- Pat shrimp dry with a paper towel.
- Heat garlic-infused oil in a large skillet over medium-high heat.
- Add shrimp in a single layer. Cook 2 minutes per side, until pink and opaque.
- Add lemon juice, paprika, and chilli flakes. Toss to coat.
- Season with salt and pepper. Top with fresh parsley.
Prep time: 5 minutes | Cook time: 6 minutes | Serves: 3-4
Why it works: Shrimp cooks fast, so this is a genuinely quick dinner, and garlic-infused oil gives it real depth without any of the FODMAPs found in whole garlic.
Low FODMAP Shrimp Stir Fry
Ingredients:
- 500g shrimp, peeled and deveined
- 1 tbsp sesame oil
- 1 tbsp garlic-infused oil
- 1 red bell pepper, sliced
- 1 cup carrots, julienned
- Green tops of 2 spring onions, sliced
- 2 tbsp tamari (wheat-free soy sauce)
- 1 tsp fresh ginger, grated
- Cooked rice to serve
Method:
- Heat sesame oil and garlic-infused oil in a wok or large pan over high heat.
- Add ginger, stir 30 seconds.
- Add bell pepper and carrots, and stir-fry for 3-4 minutes.
- Add shrimp, cook 2-3 minutes until pink and opaque.
- Add tamari and spring onion greens. Toss to combine.
- Serve over rice.
Prep time: 10 minutes | Cook time: 10 minutes | Serves: 3-4
Why it works: A complete, colourful dinner in one pan, ginger and tamari bring plenty of flavour without needing garlic or onion at all.
Tips for Buying Low FODMAP Shrimp
- Fresh or frozen plain shrimp is always low FODMAP — no additives needed
- Avoid pre-marinated or pre-seasoned shrimp, which frequently contains garlic or onion powder
- Check breaded/battered shrimp labels carefully — breading often contains wheat and hidden FODMAP seasonings
- Frozen shrimp is a great pantry staple — thaws quickly and works in both recipes above
FAQs
Is shrimp cocktail sauce low FODMAP?
Most store-bought cocktail sauces contain onion or garlic and high fructose corn syrup — check the label, or make a simple version with ketchup (check label), horseradish, and lemon juice.
Can I use frozen shrimp for these recipes?
Yes, just thaw fully and pat dry before cooking so it sears properly instead of steaming.
Is all seafood low FODMAP?
Yes, plain fish and shellfish are naturally FODMAP-free. The FODMAP content only comes from sauces, marinades, or breading added during preparation.
What can I serve with low FODMAP shrimp besides rice?
Rice noodles, quinoa, or a simple green salad with low FODMAP vegetables all work well as sides.
Final Thoughts
Shrimp is one of the easiest proteins to keep low FODMAP, since it’s naturally free of triggers and cooks in minutes. Keep garlic-infused oil, tamari, and fresh ginger stocked, and you’ll have two reliable go-to dinners whenever you need something fast.
For the complete low FODMAP food list, visit → [Low FODMAP Diet Food List]
For another quick low FODMAP dinner, visit → [Low FODMAP Chicken Noodle Soup]
Pingback: Is Tofu Low FODMAP?