ALPIMS · Food & Recipes
Recipes to suit your day
Choose by meal, ingredients or dietary needs. Explore 28 recipes with short steps and adaptation notes.
Choose something you can manage with foods that suit you. Shortcuts and help with preparation can make a meal possible.
Start with three ingredients
Three main ingredients, plus water if needed. Add accompaniments when you want a fuller meal.
Pear porridgeServes 1 · 10 minutes
Ingredients
- ½ cup rolled oats
- 1 cup milk or suitable plant milk
- ½ pear, peeled and diced
Three steps
- Combine oats, milk and pear in a saucepan.
- Simmer gently for 5–7 minutes, stirring. Add water if needed.
- Serve warm.
May suit: Vegetarian; vegan and dairy-free with suitable plant milk.
Adaptation notes: Pear is high in FODMAPs. For coeliac disease, discuss oats with your care team or use verified gluten-free rice flakes. Contains milk as written.
Zucchini and cheese omeletteServes 1 · 12 minutes
Ingredients
- 2 eggs
- ½ small zucchini, grated and squeezed
- ¼ cup grated mozzarella
Three steps
- Soften zucchini in a non-stick pan with a splash of water for 2–3 minutes.
- Beat eggs and pour over zucchini. Add cheese.
- Cover and cook gently until fully set. Fold and serve.
May suit: Vegetarian with vegetarian cheese; made without gluten-containing ingredients.
Adaptation notes: Choose lactose-free cheese if needed. Cheese is not automatically low amine or low histamine. Contains egg and milk.
Pea and egg rice bowlServes 1 · 10 minutes
Ingredients
- 1 plain microwave rice cup, about 125 g
- 2 eggs
- ¼ cup frozen peas
Three steps
- Heat rice according to its packet. Cook peas until hot.
- Scramble eggs in a non-stick pan with a splash of water until set.
- Combine rice, peas and eggs.
May suit: Vegetarian and dairy-free; gluten-free with suitable plain rice.
Adaptation notes: Peas are portion-sensitive for FODMAP needs; swap for tolerated vegetables. Contains egg.
White-bean jacket potatoServes 1 · 15 minutes
Ingredients
- 1 medium potato
- ⅓ cup canned cannellini beans, drained and rinsed
- ¼ cup grated mozzarella
Three steps
- Scrub and pierce potato. Microwave for 6–10 minutes, turning halfway, until soft.
- Split and add beans and cheese.
- Microwave until filling is steaming hot and cheese melts.
May suit: Vegetarian with vegetarian cheese; made without gluten-containing ingredients.
Adaptation notes: Bean tolerance depends on portion. Choose lactose-free cheese if needed. Contains milk; not a verified low-histamine option.
Breakfasts
Apple and cinnamon rice cerealServes 1 · 10 minutes
Ingredients
- ½ cup rice flakes
- ¾ cup milk
- ¼ cup water
- ½ small apple, peeled and grated
- Pinch of cinnamon, optional
Three steps
- Combine rice flakes, milk, water and apple in a saucepan.
- Simmer gently for 5–7 minutes, stirring, or follow the rice-flake packet. Add water if needed.
- Serve with optional cinnamon.
May suit: Vegetarian. Gluten-free with verified gluten-free rice flakes. Dairy-free and vegan with a suitable plant milk.
Adaptation notes: Apple is high in FODMAPs; swap for a tolerated fruit and portion. Cinnamon is optional for food-chemical sensitivity.
Savoury breakfast polentaServes 1 · 15 minutes
Ingredients
- ¼ cup instant polenta
- 1 cup water
- 1 egg
- 1 tsp oil
Three steps
- Cook polenta in water following the packet directions.
- Heat oil in a small pan and cook the egg until the white and yolk are set.
- Serve the egg over warm polenta.
May suit: Vegetarian and dairy-free. Gluten-free with verified gluten-free polenta.
Adaptation notes: A soft-textured option. Add tolerated herbs or vegetables if wanted. Contains egg.
Potato and egg breakfast hashServes 1 · 20 minutes
Ingredients
- 1 medium potato, diced small
- 2 eggs
- 1 tsp oil
- 1 tbsp chopped chives, optional
Three steps
- Microwave potato with a little water in a covered, vented dish until tender, then drain.
- Heat oil in a pan and lightly brown potato for 3–4 minutes.
- Beat eggs, pour over potato and stir until fully set. Add chives if using.
May suit: Vegetarian, dairy-free and made without gluten-containing ingredients.
Adaptation notes: A possible starting point for a low-FODMAP meal; check portions and additions against your plan. Contains egg.
Soft eggs on toastServes 1 · 10 minutes
Ingredients
- 2 eggs
- 1 tbsp milk or water
- 1 tsp oil
- 1–2 slices bread
Three steps
- Toast the bread. Beat eggs with milk or water.
- Heat oil in a small pan over low heat. Add eggs and stir gently until set.
- Serve on toast.
May suit: Vegetarian. Dairy-free with water and oil; gluten-free with suitable bread.
Adaptation notes: Keep eggs plain or add tolerated herbs. Contains egg.
Banana oat pancakesServes 2 · 15 minutes
Ingredients
- 1 ripe banana
- 2 eggs
- ½ cup rolled oats
- 1 tsp oil
Three steps
- Mash banana and mix with eggs and oats. Stand for 5 minutes.
- Heat oil over medium-low heat. Spoon in four small pancakes.
- Cook for 2–3 minutes each side until the centres are set.
May suit: Vegetarian and dairy-free; contains egg. Not a verified gluten-free recipe.
Adaptation notes: Banana ripeness and portion affect FODMAP tolerance. Oats cannot be labelled gluten-free in Australia. If you have coeliac disease, discuss pure oats with your care team; rice flakes are an alternative.
Yoghurt, fruit and cereal bowl Serves 1 · 3 minutes · Very low effort
Ingredients
- ¾ cup plain yoghurt
- ½ cup tolerated fruit
- ¼ cup plain cereal
Method
- Put yoghurt into a bowl.
- Add fruit and cereal.
May suit: Vegetarian. Lactose-free with suitable yoghurt; check cereal ingredients.
Adaptation notes: If fermented foods do not suit you, replace yoghurt with a tolerated milk and cereal. Contains milk as written.
Light meals
Chicken and rice-noodle soupServes 2 · 25 minutes
Ingredients
- 200 g raw chicken breast, thinly sliced
- 80 g dry rice noodles
- 1 carrot, sliced thinly
- 3 cups water or suitable stock
Three steps
- Simmer carrot in water or stock for 5 minutes.
- Add chicken and simmer gently until its thickest pieces reach at least 75°C.
- Add noodles and cook for the time on their packet. Serve hot.
May suit: Dairy-free. Gluten-free with verified gluten-free noodles and stock.
Adaptation notes: For a low-FODMAP adaptation, choose suitable stock without onion or garlic. For food-chemical sensitivity, check stock ingredients or use water.
Quinoa, cucumber and egg bowlServes 2 · 25 minutes
Ingredients
- ½ cup dry quinoa
- 2 eggs
- ½ cucumber, diced
- 2 tsp oil
Three steps
- Rinse quinoa and cook according to its packet.
- Boil eggs for about 9–10 minutes, cool briefly, peel and chop.
- Combine quinoa, cucumber, eggs and oil. Serve freshly prepared.
May suit: Vegetarian, dairy-free and made without gluten-containing ingredients.
Adaptation notes: A possible low-FODMAP starting point; confirm portions. Serve ingredients separately if mixed textures are difficult. Contains egg.
Creamy white-bean and carrot toastServes 2 · 15 minutes
Ingredients
- ½ cup canned cannellini beans, drained and rinsed
- 1 carrot, finely diced
- 2 tsp oil
- 2–4 slices bread
Three steps
- Cook carrot in a little water until soft, then drain.
- Heat beans thoroughly with carrot and oil; mash, adding a splash of water if needed.
- Spread over toasted bread.
May suit: Vegan and dairy-free with suitable bread. Gluten-free with verified gluten-free bread.
Adaptation notes: Beans can cause IBS symptoms depending on portion and tolerance. This is not automatically low-FODMAP. Contains wheat unless gluten-free bread is used.
Chicken and cucumber sandwich Serves 1 · 5 minutes with cooked chicken ready
Ingredients
- 2 slices bread
- 75–100 g safely cooked chicken
- ¼ cucumber, sliced
- 1 tbsp cream cheese or tolerated spread
Method
- Spread bread with cream cheese or your chosen spread.
- Add chicken and cucumber, then close and cut.
May suit: Egg-free with suitable bread and spread. Gluten-free with suitable bread.
Adaptation notes: Choose ingredients already known to suit you. Chicken must have been cooked and stored safely. Use a dairy-free spread if needed.
Mozzarella and zucchini quesadillaServes 1 · 12 minutes
Ingredients
- 1 large tortilla
- ½ small zucchini, finely sliced
- ⅓ cup grated mozzarella
- 1 tsp oil
Three steps
- Heat half the oil and soften zucchini for 3–4 minutes.
- Put cheese and zucchini on half the tortilla. Fold over.
- Heat remaining oil. Cook folded tortilla for 2–3 minutes each side until cheese melts.
May suit: Vegetarian with vegetarian cheese. Gluten-free with a suitable tortilla.
Adaptation notes: Serve with extra vegetables or a protein food if wanted. Contains milk and usually wheat.
Carrot and potato soupServes 2 · 30 minutes
Ingredients
- 2 medium potatoes, peeled and diced
- 2 carrots, peeled and diced
- 2 cups water or suitable stock
- ½ cup milk
- 1 tsp oil
Three steps
- Put vegetables and water or stock in a saucepan. Cover and simmer for 15–20 minutes until very soft.
- Blend carefully with a stick blender, away from the heat.
- Stir in milk and oil; heat through. Serve with bread and egg, beans or chicken for a fuller meal.
May suit: Vegetarian with water or vegetarian stock. Vegan and dairy-free with suitable plant milk.
Adaptation notes: Stock may contain onion, garlic and flavourings. Choose water when simpler ingredients are easier to manage. Contains milk as written.
Dinners
Turkey and potato pattiesServes 2 · 30 minutes
Ingredients
- 250 g turkey mince
- 1 medium potato, peeled and diced
- 1 tbsp chopped parsley, optional
- 2 tsp oil
Three steps
- Boil potato until tender. Drain, mash and allow to cool enough to handle.
- Mix potato with turkey mince and optional parsley; form four thin patties.
- Heat oil over medium heat. Cook for about 5–7 minutes each side, adjusting heat as needed, until centres reach at least 75°C.
May suit: Dairy-free, egg-free and made without gluten-containing ingredients when using plain turkey mince.
Adaptation notes: May be adaptable for low-FODMAP needs without onion or garlic. Check packaged mince for added ingredients.
Chicken and cabbage rice skilletServes 2 · 25 minutes
Ingredients
- 250 g chicken breast, diced small
- 1 cup finely sliced common green cabbage
- 2 plain microwave rice cups
- 2 tsp oil
Three steps
- Heat oil and cook chicken, stirring, for 5 minutes.
- Add cabbage and a splash of water. Cover and cook until cabbage is tender and chicken reaches at least 75°C.
- Heat rice according to its packet and stir into the pan.
May suit: Dairy-free and egg-free. Gluten-free with suitable plain rice cups.
Adaptation notes: Cabbage type and portion matter for FODMAP tolerance. Swap cabbage for carrot if preferred.
Baked tofu and potato wedgesServes 2 · 45 minutes
Ingredients
- 300 g firm tofu, drained and patted dry
- 2 medium potatoes, cut into small wedges
- 1 carrot, cut into sticks
- 1 tbsp oil
Three steps
- Heat oven to 200°C conventional or 180°C fan. Toss potatoes and carrot with half the oil; roast for 15 minutes.
- Cut tofu into thick strips and coat with remaining oil. Add to the tray.
- Roast for another 20–25 minutes, turning once, until vegetables are tender and tofu is hot throughout.
May suit: Vegan, dairy-free and egg-free. Gluten-free with suitable plain tofu.
Adaptation notes: Firm tofu differs from silken tofu in FODMAP content. Check portions. Contains soy; not a universal option for histamine or food-chemical sensitivity.
Chicken, potato and carrot tray bake Serves 2 · 45 minutes
Ingredients
- 300 g boneless chicken thighs
- 2 medium potatoes, cut into 2 cm pieces
- 2 carrots, sliced
- 1 tbsp oil
Three steps
- Heat oven to 200°C conventional or 180°C fan. Toss potatoes and carrots with oil on a tray; roast for 15 minutes.
- Add chicken in a single layer and roast for a further 20–25 minutes.
- Check chicken reaches at least 75°C in its thickest part and vegetables are tender.
May suit: Dairy-free and egg-free; made without gluten-containing ingredients.
Make it easier: Pre-cut vegetables can reduce preparation. Ask for help with heavy trays if needed.
Creamy chicken and zucchini pastaServes 2 · 25 minutes
Ingredients
- 150 g dry pasta
- 250 g chicken breast, cut into small pieces
- 1 small zucchini, diced
- ½ cup milk
- 2 tbsp cream cheese
- 2 tsp oil
Three steps
- Cook pasta according to its packet.
- Heat oil and cook chicken and zucchini, stirring, for 8–10 minutes; check chicken reaches at least 75°C.
- Lower heat, stir in milk and cream cheese, then add drained pasta. Heat through.
May suit: Egg-free with egg-free pasta. Gluten-free with suitable pasta; lactose-free with suitable dairy.
Adaptation notes: This recipe has no onion or garlic, but suitability still depends on ingredients and portions. Contains milk and usually wheat.
Pumpkin and white-bean pastaServes 2 · 30 minutes
Ingredients
- 150 g dry pasta
- 300 g pumpkin, peeled and diced
- ½ cup canned white beans, drained and rinsed
- ½ cup milk or suitable plant milk
- 2 tsp oil
Three steps
- Simmer pumpkin in water until tender, about 12–15 minutes. Cook pasta separately.
- Drain pumpkin and mash with milk and oil.
- Stir in beans and pasta; heat until steaming hot.
May suit: Vegetarian. Vegan with plant milk and egg-free pasta.
Adaptation notes: Pumpkin variety and bean portions affect FODMAP content. Choose amounts using your current plan. Use suitable gluten-free pasta if required.
Snacks & sides
Warm blueberry rice custardServes 2 · 30 minutes
Ingredients
- 1 cup milk
- 1 egg
- 1 tbsp rice flour
- 2 tsp sugar
- ¼ cup blueberries
Three steps
- Heat oven to 170°C conventional or 150°C fan. Whisk milk, egg, rice flour and sugar until smooth.
- Divide blueberries between two ovenproof ramekins; pour in custard. Place in a baking dish with hot water halfway up the ramekins.
- Bake for 20–30 minutes until custard is set. Remove carefully and allow to cool slightly.
May suit: Vegetarian. Gluten-free with verified gluten-free rice flour. Lactose-free with lactose-free milk.
Adaptation notes: Dairy-free with a suitable plant milk, although texture may change. For food-chemical sensitivity, choose a tolerated fruit or omit fruit. Contains egg and milk as written.
Carrot and rice fritters Makes 6 · 20 minutes with rice ready
Ingredients
- 1 cup safely cooked rice
- 1 small carrot, grated
- 1 egg
- 2 tbsp rice flour
- 2 tsp oil
Three steps
- Mix rice, carrot, egg and flour in a bowl.
- Heat oil over medium-low heat. Spoon in six small mounds and flatten gently.
- Cook for 3–4 minutes each side until hot through and fully set.
May suit: Vegetarian and dairy-free. Gluten-free with verified gluten-free rice flour.
Adaptation notes: A possible low-FODMAP starting point; confirm portions. Use safely stored rice. Contains egg. Serve with a protein food and vegetables for a larger meal.
Creamy cauliflower and potato sideServes 2 · 25 minutes
Ingredients
- 2 medium potatoes, peeled and diced
- 1 cup cauliflower florets
- ¼ cup milk
- 2 tsp oil
Three steps
- Boil potatoes for 8 minutes.
- Add cauliflower and cook for another 8–10 minutes until everything is very soft.
- Drain, add milk and oil, then mash.
May suit: Vegetarian and made without gluten-containing ingredients. Vegan and dairy-free with suitable plant milk.
Adaptation notes: Cauliflower is high in FODMAPs; replace it with carrot for an IBS adaptation if appropriate. Pair with a protein food for a fuller meal.
Small-batch zucchini and cheese muffins Makes 6 · 30 minutes
Ingredients
- ¾ cup self-raising flour
- 2 eggs
- ¼ cup milk
- 2 tbsp oil
- ½ small zucchini, grated and squeezed
- ½ cup grated mild cheese
Three steps
- Heat oven to 180°C conventional or 160°C fan. Line six muffin holes.
- Whisk eggs, milk and oil. Fold in flour, zucchini and cheese just until mixed.
- Divide between holes and bake for 18–23 minutes until set and a skewer comes out without wet batter.
May suit: Vegetarian with vegetarian cheese. Gluten-free with suitable self-raising flour.
Adaptation notes: Gluten-free flour may change the texture. Choose a mild cheese that suits you. Contains egg, milk and usually wheat.
Soft pear rice puddingServes 2 · 30 minutes
Ingredients
- ⅓ cup uncooked short-grain rice
- 1½ cups milk
- ½ cup water
- 1 pear, peeled and diced
- 1–2 tsp sugar, optional
Three steps
- Combine rice, milk and water in a saucepan.
- Simmer gently for 15 minutes, stirring often. Add pear.
- Cook for another 10–15 minutes until rice is soft. Add water if needed; sweeten to taste.
May suit: Vegetarian and egg-free. Lactose-free with lactose-free milk.
Adaptation notes: Pear is high in FODMAPs; use tolerated fruit instead if needed. Use suitable plant milk for a dairy-free adaptation. Contains milk as written.
Simple steamed vegetable trioServes 2 · 15 minutes
Ingredients
- 1 carrot, sliced
- 100 g green beans, trimmed
- 1 small zucchini, sliced
- 1 tsp oil, optional
Three steps
- Steam carrot for 4 minutes.
- Add beans and zucchini; steam for another 5–7 minutes until the texture suits you.
- Add oil if wanted. Serve beside a protein food and rice, bread or potato.
May suit: Vegan, dairy-free and egg-free; made without gluten-containing ingredients.
Adaptation notes: These vegetables are options, not a universal safe list. Peel or swap according to individual needs.
Choose by dietary needs
Select a recipe name to jump to it and open the instructions. Check the notes for swaps.
These are ingredient-based suggestions, not verified therapeutic-diet recipes. For coeliac disease or allergy, check labels and prevent cross-contact. Lactose-free dairy still contains milk protein.
Gluten-free options
- Savoury breakfast polenta — Use verified gluten-free polenta.
- Potato and egg breakfast hash — Check additions.
- Chicken and rice-noodle soup — Use gluten-free noodles and stock, or water.
- Quinoa, cucumber and egg bowl — Use plain quinoa.
- Turkey and potato patties — Choose plain turkey mince.
- Carrot and rice fritters — Use gluten-free rice flour.
- Chicken, potato and carrot tray bake — Use plain chicken.
- Creamy chicken and zucchini pasta — Choose gluten-free pasta.
- Zucchini and cheese muffins — Use gluten-free self-raising flour.
Dairy-free & lactose-free
- Pea and egg rice bowl — Dairy-free as written.
- Potato and egg breakfast hash — Dairy-free as written.
- Chicken and rice-noodle soup — Check stock for milk ingredients.
- Turkey and potato patties — No milk or butter is needed.
- Baked tofu and potato wedges — Dairy-free as written; contains soy.
- Warm blueberry rice custard — Use lactose-free milk or suitable plant milk.
- Chicken tray bake — Dairy-free as written.
- Pumpkin and white-bean pasta — Use suitable plant milk.
- Soft pear rice pudding — Use lactose-free milk or a suitable plant alternative.
Vegetarian & vegan
- Zucchini and cheese omelette — Vegetarian with vegetarian cheese.
- Pea and egg rice bowl — Vegetarian; contains egg.
- Savoury breakfast polenta — Vegetarian; contains egg.
- Quinoa, cucumber and egg bowl — Vegetarian; contains egg.
- White-bean and carrot toast — Vegan with suitable bread.
- Baked tofu and potato wedges — Vegan with suitable plain tofu.
- Pumpkin and white-bean pasta — Vegan with plant milk and egg-free pasta.
- Zucchini and cheese muffins — Vegetarian with vegetarian cheese.
- Steamed vegetable trio — Vegan vegetable side.
Egg-free options
- Pear porridge — Check your chosen milk or alternative.
- Apple and cinnamon rice cereal — Use milk or suitable plant milk.
- Chicken and rice-noodle soup — Check packaged noodles and stock.
- White-bean and carrot toast — Choose egg-free bread.
- Turkey and potato patties — Potato binds the patties without egg.
- Baked tofu and potato wedges — Use plain tofu.
- Carrot and potato soup — Check stock ingredients.
- Chicken tray bake — Plain chicken and vegetables.
- Soft pear rice pudding — Egg-free as written.
IBS & low-FODMAP adaptations
Possible starting points, not tested low-FODMAP recipes. Check ingredient type, portions and the whole meal. Pear, apple, beans, peas and cauliflower may need adjustment.
- Potato and egg breakfast hash — Keep onion and garlic out; check additions.
- Chicken and rice-noodle soup — Use suitable onion- and garlic-free stock or water.
- Quinoa, cucumber and egg bowl — Check quinoa and cucumber portions.
- Turkey and potato patties — Choose plain mince without onion or garlic.
- Carrot and rice fritters — Check portions and accompaniments.
- Creamy chicken and zucchini pasta — Check pasta, zucchini portions and lactose-free dairy.
- Steamed vegetable trio — Check vegetable portions and the whole meal.
Food chemicals & histamine: options to check
These are recipes to assess against your individual plan, not a low-histamine or RPAH suitability list. Mild flavour does not establish chemical content. Freshness and storage need individual consideration.
- Pear porridge — Check oats or rice flakes, milk and fruit against your plan.
- Potato and egg breakfast hash — Only if eggs suit you; check oil and optional chives.
- Chicken and rice-noodle soup — Use water and check chicken, noodles and carrot.
- Turkey and potato patties — Check mince, optional parsley, oil and storage.
- Cauliflower and potato side — Check cauliflower, milk and oil; adapt as advised.
- Soft pear rice pudding — Check milk, pear, preparation and storage.
- Chicken tray bake — Check ingredient tolerance and freshness needs.
Reflux, migraine & sensory preferences
Gentle flavour is not a guarantee of tolerance. Choose personally suitable ingredients. Texture suggestions are not swallowing-safety advice.
- Pear porridge — Adjust texture, milk and fruit to your tolerance.
- Savoury breakfast polenta — Soft texture; only if corn and egg suit you.
- Chicken and rice-noodle soup — Keep seasoning simple; adjust portion size.
- Quinoa, cucumber and egg bowl — Serve components separately if preferred.
- Cauliflower and potato side — Mash to your preferred texture and adjust added fat.
- Carrot and potato soup — Blend to a preferred texture; adjust portions.
- Steamed vegetable trio — Steam to your preferred softness.
More recipes & resources
Explore more options when you want them. External recipes may need adaptations; check ingredients against your needs.
Cooking, storage & dietary notes
Use Australian cups (250 mL), tablespoons (20 mL) and teaspoons (5 mL). Times are estimates. Cook poultry and mince to at least 75°C internally, using a food thermometer. Keep raw meat separate from ready-to-eat food.
Cool leftovers quickly in shallow containers and refrigerate promptly at 5°C or below. Do not leave cooked rice at room temperature. Follow packet instructions and reheat leftovers thoroughly. Follow your individual care plan for freshness; freezing does not remove histamine already present.
ALPIMS is not a prescribed diet. Avoid restrictions you do not need. Seek a dietitian’s help if eating is difficult or your food list is becoming very limited.
Newly written recipe drafts; not kitchen-tested, nutritionally analysed or verified as RPAH, low-histamine or low-FODMAP recipes.
Food safety guidance