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Plant Based Appetizers

Instead of making a big meal to celebrate with family and friends, plan an appetizer party and make one or both of these vegan, gluten-free, low fodmap snack ideas.

Including the food groups protein, whole grains, high calcium dairy alternative or dairy, fruits, vegetables and healthy fats make these IBS snacks good for mini meals or could even be used as small plates for your celebration. Here is a sample menu for a vegan, gluten, low fodmap appetizer party!

By including all the food groups, you and your guest will feel satiated as if you had a meal and have the flexibility to move around visiting with others with finger foods. And people can go back for another round if they desire without feeling overly full.

Low Fodmap Appetizer Party

Here are some delicious low fodmap snack recipe ideas that are also gluten-free and vegan. And in addition, even your favorite meat eaters can enjoy eating them also also!

Sweet Potato Pepita Butter
Tofu Tomato Basil Kabobs
Vegan 7-Layer Dip | Minimalist Baker Recipes
Vegan Lettuce Wraps | Dietitian Debbie Dishes – NutriHealthLine
Individual cheesecake cups (
Chocolate Peppermint Vegan Truffles – EA Stewart, Integrative Registered Dietitian

Vegan, Gluten Free and Low Fodmap Appetizer Recipes

Sweet Potato toasts with pepita butter
Make some sweet potato toasts topped with pepita butter

Sweet Potato Toasts with Pepita Butter

For a low fodmap friendly snack, try roasted sweet potatoes topped with yummy toppings makes a savory, filling treat. Vary the toppings depending on your menu and your mood. Instead of sweet potato toasts, you can use corn chips or a vegan, gluten-free cracker to make these delicious low fodmap snacks.

Makes approximately 24 toasts

1 large, sweet potato
olive oil to brush on potato
Salt and pepper to taste


Black olives
Sliced green onion (greens only)
Chopped cilantro
Chopped avocado
Chopped tomato

Preheat oven to 425 degrees. Slice potato into rounds approximately 1/8-1/4-inch rounds. Brush both sides of potato rounds and place on a cookie sheet. Roast on both sides. When they are soft and slightly browned, they are ready to take out of the oven. Allow to cool and add pumpkin seed butter and toppings

Pumpkin Seed Butter

Pumpkin Seed Butter (Super Easy Nut-Free Pepita Butter) (

If you are wanting a good tutorial on how to make your own pumpkin seed butter, here is one that I like. I substituted garlic oil for coconut oil. I also add chili powder to give these sweet potato toasts a Southwest twist. You can also add additional spice to the sweet potato toasts.

Make low fodmap appetizer like these sweet potato toast and kabobs.
Make these vegan, gluten-free and low fodmap appetizer recipes,

Tofu Kabobs

These roasted tofu cubes marinated in Italian seasoning are reminiscent of caprese salad, but you can eat them on a stick. For a delicious low fodmap veggie dip try this peanut satay below.

1 block of very firm tofu cut into 1/2-inch cubes
Basil leaves
Wooden skewer sticks

Mediterranean herbs
Juice from one half lemon
2-3 tablespoon olive oil infused with garlic
Sprinkle of thyme, basil and oregano

To roast tofu, preheat oven to 424 degrees. Cut tofu into cubes. In a 9-inch glass pie pan prepare the marinade and add tofu. Turn the tofu so marinade covers entire square of each piece. Bake tofu for about 15 minutes until tofu gets slightly brown and crisp.

Thread tofu, cherry tomato cut in half and basil evenly until finish putting it all together. Add to a platter. Add peanut satay sauce. Recipe below.

Peanut Satay Dip

Use this flexible dip in a variety of Southeast Asian recipes. Originally from Indonesia, satay is a sauce often used with grilled chicken but it is even more delicious over these tofu kabobs or your favorite Asian noodles!

Chopped green portions of two scallions
1 Tablespoon garlic oil (If you purchase already made garlic oil from FODY foods, I will receive a small portion of the sale Gut-friendly Foods | Foods for a Gut-Friendly Diet | Fody Foods – FODY Food Co. – USA )
1/2 cup smooth peanut butter (I also love crunchy in it!)
1 cup weak green tea
2 teaspoons apple cider vinegar
2 teaspoon gluten free soy sauce
2 teaspoon maple syrup
1/4 teaspoon cayenne pepper

Sauté scallions in garlic oil. Add peanut butter, green tea, vinegar, soy sauce, maple syrup and cayenne pepper. Heat through and make sure that dip is the right consistency to put in a bowl. Adjust the seasonings.

Here is a Video Showing How I Made These Low Fodmap Appetizers

Low Fodmap Appetizers @ Vine Ripe Nutrition – YouTube

Make Some Low Fodmap Snack Recipes

I hope that you enjoy the vegan, gluten-free, low fodmap appetizer recipes. As an Asheville nutritionist, I love sharing recipe and menu ideas that help make life easier. If you are looking for a registered dietitian who can help you with your healthy eating challenges, I would love to help!

If you would like recipes for a full holiday dinner spread, you might enjoy these!

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