Choose a recipe
All portions serve one; times are estimates. Use the links to jump to ingredients and methods.
Scroll sideways to read every column.
| Recipe | Approximate time | What to check or adjust |
|---|---|---|
| 1. Soft chicken and egg toast | 15 min | Bread, eggs and dairy |
| 2. Dijon-herb chicken and potato | 35 min | Mustard ingredients and potato texture |
| 3. Chicken and pumpkin risotto | 35 min | Pumpkin portion and optional Parmesan |
| 4. Basil shrimp and tofu soup | 25 min | Shellfish, soy and tomato |
| 5. Creamy egg breakfast wrap | 15 min | Wrap ingredients and yogurt |
| 6. Herby chicken spaghetti | 25 min | Wheat pasta and dairy |
| 7. Beef bolognese spaghetti | 30 min | Wheat, soy sauce and Parmesan |
| 8. Mini cottage pie | 40 min | Milk and beef |
| 9. Lemon-thyme chicken bento | 40 min | Lemon and rice storage |
Before you cook
These are meal ideas with softer preparation options, not clinically tested recipes or a complete nutritional plan. Keep allergies, coeliac disease, strictures and any prescribed diet in mind. Fibre restriction is not needed for everyone with IBD; follow your team’s individual advice.
Weights below are raw unless marked cooked or dry. Ingredient amounts come from the previously reviewed recipe set and were not measured from the photos. Use pasteurized dairy, a clean board for cooked meat and a food thermometer. FoodSafety.gov lists safe internal temperatures; oven settings and elapsed time are different measurements.
1. Soft chicken and egg toast
Ingredients
- 60 g seed-free bread suited to your dietary plan
- 1 egg + 2 egg whites; 40 g cooked chicken
- 100 g low-fat lactose-free plain yogurt
- 1/2 tsp olive oil; 1 tbsp water
- Salt and a small pinch of black pepper
Method
- Whisk. Whisk the egg, whites and 1 tbsp water.
- Soft scramble. Heat cooked chicken with oil to 74 C / 165 F. Lower heat; add egg mixture, salt and pepper. Fold until fully set.
- Warm the bread. Warm the bread lightly so it stays soft.
- Plate. Spoon eggs onto bread. Serve with the yogurt.
Adjust for your needs: Choose bread suited to your dietary needs. Lactose-free yogurt still contains milk protein; it is not suitable for a milk allergy.
2. Dijon-herb chicken and potato
Ingredients
- 150 g raw skinless chicken breast
- 100 g peeled potato; 120 g cooked white rice
- 1 tsp olive oil; 80 ml water
- 1/2 tsp plain Dijon mustard; 1/4 tsp dried thyme
- Salt and a small pinch of black pepper
Method
- Parboil. Preheat oven to 180 C. Cut chicken and peeled potato into 2 cm cubes. Simmer potato 8-10 min; drain.
- Season. Mix chicken with oil, Dijon, thyme, salt and pepper. Add potato and water.
- Covered bake. Cover. Bake at 180 C for 18-22 min, until chicken reaches 74 C / 165 F.
- Serve. Spoon chicken, potato and cooking juices over warm white rice.
Adjust for your needs: Check the mustard label if onion or garlic is relevant to your plan. Softer potato is a preparation choice, not proof of flare suitability.
3. Chicken and pumpkin risotto
Ingredients
- 150 g raw skinless chicken breast
- 60 g peeled, seeded kabocha; 45 g dry arborio rice
- 1/2 tsp garlic-infused oil, no garlic pieces
- 300 ml hot water, plus more as needed
- 1/4 tsp dried thyme; salt; 5 g grated Parmesan
Method
- Dice. Cut chicken and peeled, seeded pumpkin into small cubes.
- Start the rice. Stir rice with oil in a pan. Add 100 ml hot water; bring to a simmer.
- Simmer gently. Add chicken and pumpkin. Add hot water gradually, stirring often, for 18-25 min. Rice and pumpkin must be soft; chicken must reach 74 C.
- Finish. Stir in thyme, salt and Parmesan off heat. Spoon into a shallow bowl.
Adjust for your needs: Keep the listed pumpkin portion as a starting amount. Parmesan can be omitted; these portions do not certify the meal as low-FODMAP.
4. Basil shrimp and tofu soup
Ingredients
- 100 g raw peeled shrimp; 80 g drained firm tofu
- 80 g peeled, deseeded tomato; 120 g peeled potato
- 300 ml water; 1/2 tsp olive oil
- 1/4 tsp dried basil; 1/8 tsp mild smoked paprika
- Salt to taste
Method
- Prep. Chop peeled, deseeded tomato; cube tofu. Cut potato into 2 cm cubes. Boil 12-15 min until fork-tender.
- Build the soup. Soften tomato with oil. Add 300 ml water, basil, mild paprika and salt; simmer 5 min.
- Add the protein. Add tofu, then shrimp. Simmer until shrimp are pearly and opaque throughout.
- Mash & serve. Mash potato with cooking water. Serve alongside the warm soup.
Adjust for your needs: Contains shellfish and soy. Choose another suitable recipe if either is excluded by your medical or allergy plan; tomato and seasoning remain individual choices.
5. Creamy egg breakfast wrap
Ingredients
- 1 plain rice-flour wrap suited to your dietary plan (60 g)
- 1 egg + 2 egg whites; 40 g fully peeled zucchini
- 15 g low-fat lactose-free plain yogurt
- 1/2 tsp plain Dijon mustard; 1/2 tsp olive oil
- Salt and a small pinch of black pepper
Method
- Steam. Slice peeled zucchini. Steam 5-7 min until soft.
- Scramble. Whisk egg and whites. Cook gently with oil, salt and pepper until fully set.
- Fill. Mix yogurt and Dijon. Spread on a warm wrap; add egg and soft zucchini.
- Roll. Fold in the sides, roll snugly and cut in half.
Adjust for your needs: Check the wrap ingredients and the portion. Gluten-free or rice-flour wording alone does not establish low-FODMAP suitability.
6. Herby chicken spaghetti
Ingredients
- 150 g raw skinless chicken breast
- 60 g dry regular spaghetti
- 60 g peeled carrot; 40 g fully peeled zucchini
- 30 g low-fat lactose-free plain yogurt; 1 tsp olive oil
- 1/2 tsp plain Dijon; 1/2 tsp lemon juice
- 1/4 tsp dried dill; salt and pepper to taste
Method
- Pan-poach. Use 1/2 tsp oil and a splash of water. Cover; cook chicken to 74 C / 165 F, then slice.
- Cook pasta. Boil spaghetti in salted water for the packet time, until tender; drain.
- Steam veg. Slice peeled carrot and zucchini. Steam until fork-tender.
- Dress & toss. Mix yogurt, remaining oil, Dijon, lemon, dill, salt and pepper. Toss with warm pasta off heat; add chicken and veg.
Adjust for your needs: The original uses 60 g dry ordinary wheat spaghetti. Use a suitable alternative if your plan excludes wheat; no low-FODMAP claim is made for this portion.
7. Beef bolognese spaghetti
Ingredients
- 100 g extra-lean ground beef (5% fat)
- 60 g dry regular spaghetti
- 50 g fully peeled, deseeded zucchini; 50 g peeled tomato
- 1 tsp garlic-infused oil, no garlic pieces
- 1 tsp plain soy sauce; 80 ml water
- 1/4 tsp dried oregano; a small pinch of black pepper
- 5 g finely grated Parmesan
Method
- Prep. Finely chop peeled, deseeded tomato and zucchini.
- Cook beef. Add oil, beef and 2 tbsp water. Break up and cook to 71 C / 160 F.
- Gentle sauce. Add veg, remaining water, soy sauce, oregano and pepper. Simmer 12-15 min until soft.
- Serve. Boil spaghetti in salted water until tender. Top with meat sauce and Parmesan.
Adjust for your needs: Keep beef as one option within a varied menu. Ordinary wheat pasta, soy sauce and Parmesan need checking against your own dietary requirements.
8. Mini cottage pie
Ingredients
- 100 g extra-lean ground beef (5% fat)
- 150 g peeled potato; 60 g peeled carrot
- 30 ml low-fat lactose-free milk; 80 ml water
- 1/2 tsp olive oil; 1 tsp plain soy sauce
- 1/4 tsp dried thyme; a small pinch of black pepper
Method
- Make the mash. Preheat oven to 180 C. Cut peeled potato into 2 cm cubes. Boil 12-15 min until fork-tender; drain and mash with milk.
- Cook the filling. Simmer beef, diced carrot, oil, water, soy sauce, thyme and pepper until carrot is soft and beef is 71 C.
- Assemble. Spoon filling into a small baking dish. Cover with mash; make fork ridges.
- Bake. Bake at 180 C for 10-15 min, until the centre is 74 C / 165 F.
Adjust for your needs: Lactose-free milk still contains milk protein. Use a suitable alternative if required, and keep the beef choice within a varied menu.
9. Lemon-thyme chicken bento
Ingredients
- 150 g raw skinless chicken breast; 150 g cooked white rice
- 60 g peeled carrot; 40 g fully peeled zucchini
- 1 tsp olive oil; 60 ml water; 1/2 tsp lemon juice
- 1/4 tsp dried thyme; salt and a pinch of black pepper
Method
- Season. Coat chicken with oil, thyme, lemon, salt and pepper. Add water to the dish.
- Covered bake. Cover. Bake in a preheated 180 C oven for about 20-30 min, until the thickest part reaches 74 C / 165 F; slice.
- Steam veg. Steam peeled carrot and zucchini until fork-tender. Warm the rice.
- Pack. Add rice, soft veg and sliced chicken to the bento. For later, use a shallow container and chill promptly.
Adjust for your needs: Reduce or omit lemon if preferred. For later eating, follow the rice-cooling and reheating guidance below.
Cooking and storing the meal
Check internal temperatures with a food thermometer: chicken and reheated leftovers 74°C / 165°F; ground beef 71°C / 160°F; the assembled cottage pie 74°C / 165°F. Cook eggs until fully set and shrimp until pearly and opaque throughout.
For rice prepared ahead, the UK Food Standards Agency advises cooling quickly, ideally within one hour, refrigerating and using within 24 hours. Reheat only once, until hot throughout. These storage instructions apply to the rice dishes, not only the bento.
Keep the portion and the response together
Monash explains why serving size matters for FODMAP interpretation. None of these complete meals is certified low-FODMAP. A wheat-free label or a softer texture does not make a recipe appropriate for every person.
In Hara, check the meal, record the portion and any substitutions, and log what happened afterward, including no noticeable symptoms. Retrieve a comparable meal before making the next choice. For longer-term questions, use the personal food-profile guide; for nutrition priorities, start with the UC diet framework.
Frequently asked questions
Are these recipes suitable for every IBD flare?
No. They are general meal ideas, not a treatment or a prescribed flare diet. Follow your clinical plan, particularly if you have a stricture, a texture restriction, an allergy or difficulty maintaining intake.
Are all nine meals low-FODMAP or gluten-free?
No. The original spaghetti recipes use ordinary wheat pasta, and the complete meals have not been FODMAP-tested. Check products, portions and substitutions against your specific dietary needs.
Can I prepare the rice dishes in advance?
If preparing rice ahead, cool it quickly, ideally within one hour, refrigerate and use within 24 hours under the cited UK guidance. Reheat only once, until hot throughout.
Sources and editorial notes
Sources checked October 18, 2026. Hara Health publishes this guide and makes Hara. The examples are editorial illustrations, not patient outcomes or clinical tests of the app.
Bring your own meal context into the next choice
Keep the portion, substitutions and later response together, so the next recipe question can use your own history.