If you’re following a low FODMAP diet, you’ve probably noticed that a lot of go-to protein sources come with an asterisk. Beans, certain yogurts, and some protein powders can bring on the bloating and cramping you’re trying to avoid in the first place.
The good news is there’s actually a huge range of proteins that are both gut-friendly and genuinely filling.
Below I’ve rounded up 66 low FODMAP high protein foods across meat, seafood, eggs, dairy, plant-based options, nuts, and pantry staples, with approximate nutrition and how I actually use each one.Nutrition figures are estimates based on typical serving sizes, so treat them as a general guide rather than exact values, and remember that FODMAP tolerance is portion-dependent for many of these foods.
Key Takeaways
- Meat, poultry, fish, and eggs are naturally low FODMAP and among the most reliable high protein choices for sensitive stomachs.
- Many dairy options work too, as long as you stick to lactose-free versions or hard, aged cheeses in typical servings.
- Plant-based eaters aren’t left out — firm tofu, tempeh, quinoa, and specific nuts and seeds fit within low FODMAP portion limits.
- Portion size matters enormously with FODMAPs — a food that’s fine at 1/4 cup can turn high FODMAP at a larger serving.
- Always check individual tolerance and consider working through the elimination and reintroduction phases with a professional before locking in long-term restrictions.
Meat and Poultry
Plain, unprocessed meat and poultry are naturally free of fermentable carbs, making them some of the easiest proteins to build a low FODMAP plate around. The trick is watching what gets added during cooking or processing, since garlic and onion sneak into marinades, sausages, and deli meat constantly.
1. Chicken breast
Approximate nutrition: about 26g protein per 3.5 oz (100g) cooked, skinless.
I lean on grilled or baked chicken breast constantly because it takes on any low FODMAP marinade well, from lemon-herb to a garlic-infused oil rub.
2. Chicken thighs
Approximate nutrition: roughly 24g protein per 3.5 oz (100g) cooked, skin removed.
Thighs stay juicier than breast meat if you tend to overcook things, and they’re great roasted with rosemary and a splash of olive oil.
3. Turkey breast
Approximate nutrition: about 29g protein per 3.5 oz (100g) roasted.
Roast a whole turkey breast on Sunday and you’ve got sliced protein for salads and sandwiches all week, just skip pre-seasoned store-bought versions that hide onion powder.
4. Lean ground beef
Approximate nutrition: around 26g protein per 3.5 oz (100g) cooked, 90/10 blend.
Ground beef is endlessly flexible for tacos, stuffed peppers, and pasta sauces, provided you swap onion for the green tops of scallions and season with garlic-infused oil instead of raw garlic.
5. Pork tenderloin
Approximate nutrition: about 26g protein per 3.5 oz (100g) cooked.
This cut is naturally lean and mild, so I usually pan-sear it and finish with a simple mustard pan sauce rather than a heavy glaze.
6. Lamb chops
Approximate nutrition: roughly 25g protein per 3.5 oz (100g) cooked.
A quick pan-sear with fresh rosemary and thyme is all lamb chops need, and they’re a nice change of pace from the usual chicken rotation.
7. Duck breast
Approximate nutrition: about 24g protein per 3.5 oz (100g) cooked, skin removed.
Duck breast feels special-occasion but is simple to pan-sear skin-side down first for rendered fat and a crisp finish.
8. Bacon (plain, in moderation)
Approximate nutrition: around 12g protein per 3 slices cooked.
Plain bacon without added sugar syrups or onion seasoning is fine in small amounts and adds savory depth to salads or a weekend breakfast.
9. Venison
Approximate nutrition: about 30g protein per 3.5 oz (100g) cooked.
If you can find it, venison is extremely lean and works well in a simple pan sauce or slow-cooked stew base seasoned with herbs instead of onion.
Fish and Seafood
Fish and shellfish are some of the most reliably low FODMAP proteins around, plus you get the bonus of omega-3s from fattier varieties. Keep sauces simple and you’re set.
10. Salmon
Approximate nutrition: about 25g protein per 3.5 oz (100g) cooked.
I bake salmon with a drizzle of maple syrup and a squeeze of lemon, which keeps it moist without needing a garlicky glaze.
11. Tuna (canned in water)
Approximate nutrition: around 25g protein per 3 oz (85g) drained.
Canned tuna is the ultimate pantry backup for a fast protein hit — stir it into a rice bowl or mash with a bit of mayo for a quick sandwich.
12. Shrimp
Approximate nutrition: about 24g protein per 3.5 oz (100g) cooked.
Shrimp cook in minutes, making them ideal for a fast stir-fry with garlic-infused oil and low FODMAP vegetables.
13. Cod
Approximate nutrition: roughly 23g protein per 3.5 oz (100g) cooked.
Mild white fish like cod is forgiving for beginners — pan-fry it in butter with fresh herbs and it barely needs a sauce.
14. Halibut
Approximate nutrition: about 23g protein per 3.5 oz (100g) cooked.
Halibut has a meaty, dense texture that holds up well to grilling, and it pairs nicely with a simple citrus butter.
15. Sardines
Approximate nutrition: around 21g protein per 3.5 oz (100g) canned in oil, drained.
Sardines on low FODMAP crackers with a squeeze of lemon make a surprisingly satisfying snack loaded with calcium from the soft bones.
16. Mackerel
Approximate nutrition: about 20g protein per 3.5 oz (100g) cooked.
Smoked mackerel flaked over a green salad is one of the fastest high-protein lunches I make.
17. Crab
Approximate nutrition: roughly 20g protein per 3.5 oz (100g) cooked.
Fresh lump crab meat needs almost nothing besides a little lemon and black pepper to shine in a salad or over rice.
18. Scallops
Approximate nutrition: about 20g protein per 3.5 oz (100g) cooked.
A hard sear in butter gives scallops a golden crust in under four minutes total, no complicated sauce required.
19. Tilapia
Approximate nutrition: around 26g protein per 3.5 oz (100g) cooked.
Tilapia is budget-friendly and takes on almost any seasoning, which makes it a solid weeknight staple.
20. Trout
Approximate nutrition: about 21g protein per 3.5 oz (100g) cooked.
Pan-roasted whole trout with fresh dill is easier than it looks and feels like a bigger meal than it is.
Eggs and Dairy
Eggs are a low FODMAP powerhouse at any portion, while dairy needs a little more care since lactose is the FODMAP to watch. Lactose-free and hard, aged options generally test well.
21. Eggs
Approximate nutrition: about 6g protein per large egg.
I always keep hard-boiled eggs on hand for a grab-and-go protein snack, and they’re the backbone of my go-to low FODMAP breakfast recipes.
22. Greek yogurt
Approximate nutrition: around 17g protein per 3/4 cup (170g).
Lactose-free Greek yogurt has the same thick, protein-packed texture as regular Greek yogurt, just easier on digestion — stir in a spoonful of maple syrup for a quick sweet fix.
23. Cottage cheese
Approximate nutrition: about 25g protein per cup (225g).
Lactose-free cottage cheese is one of the highest-protein dairy options going and works well in both sweet and savory bowls.
24. Cheddar cheese
Approximate nutrition: around 7g protein per 1 oz (28g).
Cheddar is naturally very low in lactose thanks to the aging process, so a slice on a sandwich is generally well tolerated.
25. Parmesan cheese
Approximate nutrition: about 10g protein per 1 oz (28g).
Hard, well-aged Parmesan is essentially lactose-free and adds a huge flavor boost grated over pasta or roasted vegetables.
26. Swiss cheese
Approximate nutrition: around 8g protein per 1 oz (28g).
Swiss is another aged, low-lactose cheese that’s great melted onto a sandwich or folded into an omelet.
27. Feta cheese
Approximate nutrition: about 4g protein per 1 oz (28g).
A little crumbled feta over a salad adds tang and protein without needing much else.
28. Lactose-free milk
Approximate nutrition: around 8g protein per cup (240ml).
Lactose-free milk pours, cooks, and bakes exactly like regular milk, so it’s an easy straight swap in smoothies or oatmeal.
29. Kefir
Approximate nutrition: about 9g protein per cup (240ml).
If you tolerate lactose-free kefir, it’s a tangy way to add both protein and some fermented dairy variety to breakfast.
30. Egg whites
Approximate nutrition: about 4g protein per egg white.
Egg whites are useful when you want extra protein without extra fat, like bulking up a scramble or an omelet.
Plant-Based and Vegetarian Proteins
Going plant-based on low FODMAP takes a bit more planning since many beans and lentils are high FODMAP at typical servings. Firm tofu, tempeh, and a handful of others still deliver, and I’ve covered more ideas in high protein foods for vegans.
31. Firm tofu
Approximate nutrition: about 10g protein per 3.5 oz (100g).
Firm and extra-firm tofu are low FODMAP because most of the fermentable sugars leach out into the water during pressing — press it well, then pan-fry for a crisp edge.
32. Tempeh
Approximate nutrition: around 19g protein per 3.5 oz (100g).
Tempeh’s fermentation process helps make it gentler on digestion, and its firm, nutty texture holds up great in a stir-fry.
33. Canned lentils
Approximate nutrition: about 9g protein per 1/2 cup drained and rinsed.
Canned lentils rinsed well are considered low FODMAP at a 1/2 cup serving, even though dried lentils cooked at home need closer portion control.
34. Quinoa
Approximate nutrition: about 8g protein per cup cooked.
Quinoa is a complete protein and a great base for grain bowls, and I use it the same way I’d use rice in most low FODMAP recipes.
35. Edamame
Approximate nutrition: around 17g protein per cup, shelled.
Edamame is fine in modest servings, so stick to the smaller end and treat it as a snack rather than a full side.
36. Chickpeas
Approximate nutrition: about 4g protein per 1/4 cup drained.
Canned chickpeas at a small 1/4 cup serving are generally tolerated, so toss a scoop into a salad rather than eating a full cup.
37. Nutritional yeast
Approximate nutrition: about 8g protein per 2 tablespoons.
Nutritional yeast has a savory, cheesy flavor and boosts both protein and B vitamins when sprinkled over popcorn or pasta.
38. Seitan
Approximate nutrition: about 21g protein per 3.5 oz (100g).
Seitan is very high in protein and low in FODMAPs in modest servings since the fermentable carbs are largely washed out, though it’s not suitable if you’re avoiding gluten for other reasons.
39. Firm silken tofu
Approximate nutrition: about 8g protein per 3.5 oz (100g).
Silken tofu blends smooth, so I use it to add protein to a dairy-free smoothie or a quick pudding.
Check These Out
Nuts, Seeds, and Nut Butters
Nuts and seeds pack protein and healthy fat into a small package, but portion size really matters for FODMAP content here more than almost any other category. Sticking to a measured handful keeps most of these firmly in the low FODMAP zone.
40. Peanuts
Approximate nutrition: about 7g protein per 1 oz (28g), roughly a small handful.
Plain roasted peanuts are one of the higher-protein nuts and make an easy snack or crunchy salad topper.
41. Peanut butter
Approximate nutrition: about 7g protein per 2 tablespoons.
Natural peanut butter without added honey or inulin fiber is an easy way to add protein to toast or a smoothie.
42. Almonds
Approximate nutrition: about 6g protein per 10 almonds.
Almonds are low FODMAP up to around 10 nuts, so pre-portion them if you tend to snack straight from the bag.
43. Pumpkin seeds
Approximate nutrition: about 5g protein per 1 oz (28g).
Pumpkin seeds add a nice crunch to salads or oatmeal and are one of the more protein-dense seeds around.
44. Chia seeds
Approximate nutrition: about 5g protein per 2 tablespoons.
Chia seeds thicken into a gel when soaked, which makes an easy protein-and-fiber pudding base for breakfast.
45. Sunflower seeds
Approximate nutrition: about 6g protein per 1 oz (28g).
Sunflower seeds are a good nut-free option if you’re avoiding tree nuts but still want a protein-rich crunchy topping.
46. Hemp seeds
Approximate nutrition: about 10g protein per 3 tablespoons.
Hemp seeds have one of the best protein-to-serving-size ratios of any seed and blend easily into a smoothie without any prep.
47. Macadamia nuts
Approximate nutrition: about 2g protein per 1 oz (28g), roughly 10-12 nuts.
Macadamias are one of the lower-FODMAP tree nuts even in a full ounce, though they’re more fat-forward than protein-forward.
48. Pumpkin seed butter
Approximate nutrition: about 5g protein per 2 tablespoons.
This makes a good nut-free alternative to peanut or almond butter for spreading on low FODMAP toast.
Grains, Legumes, and Starchy Proteins
Some grains add a meaningful amount of protein alongside their carbs, which is handy for stretching a meal further. Pair these with one of the leaner meats or eggs above for a more complete protein profile.
49. Oats
Approximate nutrition: about 5g protein per 1/2 cup dry rolled oats.
A bowl of oats with lactose-free milk and a spoonful of peanut butter is one of my most reliable low FODMAP breakfasts.
50. Brown rice
Approximate nutrition: about 5g protein per cup cooked.
Brown rice adds a modest protein boost and fiber compared to white rice, and works in virtually any low FODMAP grain bowl.
51. Buckwheat
Approximate nutrition: about 6g protein per cup cooked.
Despite the name, buckwheat is gluten-free and makes a hearty, nutty base for a savory breakfast bowl.
52. Amaranth
Approximate nutrition: about 9g protein per cup cooked.
Amaranth cooks up slightly sticky and porridge-like, and it’s one of the higher-protein ancient grains worth trying.
53. Popcorn
Approximate nutrition: about 3g protein per 3 cups popped.
Plain popcorn isn’t a huge protein source, but paired with nutritional yeast it becomes a surprisingly satisfying protein-boosted snack.
54. Firm polenta
Approximate nutrition: about 3g protein per cup cooked.
Polenta is corn-based and gentle on digestion, and I like it seared crispy in a pan as a base under grilled shrimp.
Protein-Boosted Pantry Staples and Snacks
Sometimes you just need a quick, portable protein source that doesn’t require any cooking. These pantry picks are worth stocking for busy days, and a few overlap with ideas in low FODMAP snacks.
55. Beef jerky
Approximate nutrition: about 9g protein per 1 oz (28g).
Check the label for onion or garlic powder — plenty of plain or simply salted jerky brands skip both and travel well for road trips.
56. Whey protein powder
Approximate nutrition: about 20-25g protein per scoop, varies by brand.
Whey protein isolate has very little lactose left after processing, making it a common choice for a post-workout shake.
57. Rice protein powder
Approximate nutrition: about 20g protein per scoop, varies by brand.
This is a solid dairy-free option if whey doesn’t sit well, and it blends smoothly into a fruit smoothie.
58. Hard-boiled egg cups
Approximate nutrition: about 6g protein per egg.
Pre-peeled hard-boiled eggs from the grocery store are an easy grab for a desk-drawer snack stash.
59. Turkey pepperoni or salami
Approximate nutrition: about 6g protein per 1 oz (28g).
Check ingredients for garlic or onion powder, but plenty of plain cured turkey slices pair well with hard cheese and low FODMAP crackers.
60. Canned salmon
Approximate nutrition: about 22g protein per 3.5 oz (100g).
Canned salmon is an underrated pantry staple — mix it with mayo and a little lemon for a five-minute salad.
61. Plain protein bars
Approximate nutrition: about 15-20g protein per bar, varies by brand.
Watch for high-FODMAP sweeteners like honey, inulin, or chicory root fiber, which show up in a lot of mainstream protein bars. But there are plenty out there which will have low or no FODMAP ingredients. Once you’ve found a brand you like, you can enjoy for months to come.
62. Smoked trout fillets
Approximate nutrition: about 20g protein per 3.5 oz (100g).
Smoked trout is ready to eat straight from the package and flakes nicely over a salad for a fast lunch.
Other Notable Low FODMAP Protein Sources
A few more worth knowing about round out the list, either because they’re less common or work best as an add-on rather than a main. If you want the fuller picture of what to avoid alongside these, it helps to know the high FODMAP foods list too, and cross-check the safer swaps in the low FODMAP foods list.
63. Spirulina
Approximate nutrition: about 4g protein per tablespoon.
A spoonful of spirulina powder blended into a smoothie adds a meaningful protein bump along with iron.
64. Bone broth
Approximate nutrition: about 9-10g protein per cup, varies by brand.
Plain bone broth without added onion or garlic is soothing on its own or as a base for a low FODMAP soup.
65. Collagen peptides
Approximate nutrition: about 18g protein per 2 scoops, varies by brand.
Unflavored collagen peptides dissolve into coffee or oatmeal without changing the taste, an easy way to sneak in extra protein.
66. Duck eggs
Approximate nutrition: about 9g protein per egg.
Duck eggs are larger and richer than chicken eggs, so one duck egg scrambled can feel like a more substantial breakfast.
Frequently Asked Questions
What is the best low FODMAP high protein food for breakfast?
Eggs are the easiest starting point since they’re low FODMAP at any portion. Pair them with lactose-free Greek yogurt or oats for extra protein variety.
Can I eat beans on a low FODMAP diet if I want more protein?
Most beans are high FODMAP in typical servings because of their fermentable oligosaccharides, but canned lentils rinsed well at a 1/2 cup serving are usually fine, and canned chickpeas work at a smaller 1/4 cup portion.
Is protein powder low FODMAP?
Whey protein isolate and rice protein powder are generally well tolerated, but check for high FODMAP additives like inulin, chicory root, or honey, which are common in flavored blends.
How much protein do I need on a low FODMAP diet?
The low FODMAP diet doesn’t change your general protein needs, so most healthy adults should aim for the same intake recommended by a healthcare provider or registered dietitian based on body weight and activity level.
Are nuts a good source of low FODMAP protein?
Some nuts, like peanuts, macadamias, and a small serving of almonds, work well, but portion size matters a lot since larger servings of many nuts can tip into high FODMAP territory.