Is Zucchini Slice Low FODMAP? Your Guide to a Gut-Friendly Version

December 29, 2025 •

3 min read

According to Monash University, zucchini is low FODMAP but only in controlled 65g servings, meaning a traditional zucchini slice is likely to be high in fructans due to portion size and other ingredients. However, with clever substitutions and careful measuring, a delicious and completely gut-friendly zucchini slice is possible for those on a low FODMAP diet.

Quick Summary

A typical zucchini slice contains high-FODMAP ingredients, but it can be adapted with ingredient swaps and portion control. Crucial changes include limiting zucchini quantity, replacing onion and garlic, and choosing lactose-free dairy and gluten-free flour.

Key Points

Portion Control is Critical: While zucchini is low FODMAP, the serving size must be limited to 65g per meal to prevent fructan stacking.
Ditch the Onion and Garlic: Use the green parts of spring onions or garlic-infused oil to add savory flavor without the high-FODMAP fructans.
Choose Gluten-Free Flour: Swap standard wheat flour for a certified gluten-free flour blend to remove the high-FODMAP wheat fructans.
Opt for Lactose-Free Dairy: Use lactose-free milk and carefully portioned aged cheeses like cheddar, parmesan, or feta to manage lactose intake.
Embrace Flavorful Substitutions: Enhance your slice with other low FODMAP ingredients like grated carrots, diced red capsicum (bell pepper), or herbs like basil and chives.

Understanding FODMAPs in a Traditional Zucchini Slice

For many, a zucchini slice is a simple, go-to meal or snack. However, for those managing IBS symptoms with a low FODMAP diet, the standard recipe presents several potential issues. The FODMAP content is not just about a single ingredient but about the cumulative effect of all components, an issue known as 'FODMAP stacking'.

High-FODMAP ingredients to address:

Zucchini: While a small amount of zucchini is low FODMAP, a single slice often exceeds the recommended 65g portion, moving it into the moderate to high fructan category.
Onion and Garlic: The most common culprits in savory cooking, both are high in fructans. Traditional zucchini slice recipes almost always include finely diced brown onion and sometimes garlic powder.
Flour: Many recipes use standard wheat-based self-raising flour, which contains fructans.
Dairy: Unless lactose-free, the milk and cheese used can contribute to the disaccharide (lactose) load, especially if generous amounts are used.

How to Create a Delicious Low FODMAP Zucchini Slice

Creating a low FODMAP zucchini slice involves strategic substitutions and a focus on portion control. The goal is to replicate the flavor and texture of the original without triggering symptoms.

Smart ingredient swaps:

For Onion and Garlic: To get that savory flavor without the fructans, use the green parts of spring onions or chives. You can also sauté the other vegetables in garlic-infused oil, which provides garlic flavor without the FODMAPs.
For Flour: Replace regular flour with a certified gluten-free flour blend. Many brands now offer excellent gluten-free alternatives that bake well.
For Dairy: Opt for lactose-free milk and hard, aged cheeses like cheddar or Parmesan, which are naturally low in lactose. Feta cheese also has a low FODMAP serving size (40g) and can add a nice tang.
Portion Control is Key: With zucchini, quantity matters. Weighing your grated zucchini and dividing the final recipe into appropriate serving sizes is essential. For example, if a recipe uses 500g of zucchini and serves 8 people, each portion will contain 62.5g of zucchini, which is a safe amount.

Making the Low FODMAP Recipe

Prepare your vegetables. Grate the zucchini and press out excess moisture. Sauté any add-ins like bacon or safe vegetables in garlic-infused olive oil. Use only the dark green parts of spring onions.
Combine wet ingredients. Whisk eggs and lactose-free milk together in a large bowl. Season well with salt and pepper.
Mix in dry ingredients. Add your gluten-free flour blend and gluten-free baking powder to the egg mixture, stirring until smooth.
Fold in and bake. Combine the zucchini, safe vegetables, cheese, and egg mixture. Pour into a lined baking dish and bake until golden and set. Allow to cool slightly before slicing into measured portions.

Comparison: Traditional vs. Low FODMAP Zucchini Slice

To highlight the necessary changes, here is a comparison of typical ingredients.


Ingredient	Traditional Zucchini Slice	Low FODMAP Zucchini Slice
Onion	Brown onion (high FODMAP)	Green parts of spring onion, chives, or asafoetida (low FODMAP)
Garlic	Sometimes added, especially garlic powder (high FODMAP)	Garlic-infused oil (low FODMAP)
Zucchini	Unlimited quantity (often high FODMAP)	Strictly measured 65g raw weight per serving to avoid stacking
Flour	Wheat-based self-raising flour (high FODMAP)	Certified gluten-free flour blend or low FODMAP wheat flour
Milk	Standard cow's milk (lactose is a FODMAP)	Lactose-free milk
Cheese	Cheddar, feta (check serving size)	Aged cheeses like cheddar or parmesan, or small portions of feta (40g)
Other Veggies	Often includes corn (moderate to high FODMAP in larger amounts)	Can include diced capsicum/bell pepper (zero FODMAP)

Conclusion: Enjoying a Gut-Friendly Zucchini Slice

By understanding the FODMAP content of individual ingredients and making simple, conscious choices, it is entirely possible to enjoy a delicious zucchini slice on a low FODMAP diet. The key is to respect portion sizes for ingredients like zucchini and to use low FODMAP alternatives for high-FODMAP flavor enhancers like onion and garlic. With a little planning and the right ingredients, you don't have to miss out on this classic comfort food. Remember to listen to your body and test your own tolerance levels during the reintroduction phase of the diet to see what works best for you. For more information on the low FODMAP diet and testing procedures, consult with a registered dietitian or review the guidelines from authoritative sources like Monash University, the creators of the diet.

For more information and a library of tested low FODMAP foods, explore the official Monash University FODMAP Diet app.

Frequently Asked Questions

A traditional zucchini slice is often high in FODMAPs due to several key ingredients. It typically uses large amounts of zucchini (exceeding the low-FODMAP portion), wheat flour (contains fructans), and common additions like onion and garlic, both of which are high in fructans.

According to Monash University, the low FODMAP serving size for zucchini is 65 grams (about ⅓ cup diced) per meal. Consuming larger portions can increase the fructan content and trigger digestive symptoms.

Yes, you can use the green parts of spring onions as a low FODMAP substitute for regular onion. The white bulb is high in fructans and should be discarded, but the green tops offer a mild, oniony flavor that is safe for most people with IBS.

Aged, hard cheeses like cheddar and parmesan are typically low in lactose and can be used in a low FODMAP zucchini slice. Feta cheese is also low FODMAP in smaller, measured servings of 40 grams.

Yes, standard wheat flour is high in fructans and should be replaced with a certified gluten-free flour blend to create a low FODMAP zucchini slice. This eliminates a major source of FODMAPs.

Yes, a low FODMAP zucchini slice can be reheated or enjoyed cold. It makes an excellent meal prep option, perfect for packing in a lunchbox or enjoying as a quick snack.

For accurate and up-to-date FODMAP information, it is highly recommended to use the official Monash University FODMAP Diet app. This app provides detailed serving sizes for hundreds of foods, including many common zucchini slice ingredients.