If you’re not sure what to eat, here are 20 recipe ideas to try for your Crohn’s or colitis. If any of the ingredients trigger symptoms for you, swap them out for better tolerated alternatives.
Breakfast Recipe Ideas
1. Pumpkin buckwheat bowel
Buckwheat groats, pumpkin puree, cinnamon, pumpkin pie spice, peeled & diced apple, chia seeds (optionally add unsweetened applesauce for sweetener)
2. Zoatmeal bowl
Oatmeal, ¼ shredded zucchini (use cheese grater), banana, raspberries, nut butter of choice (optionally add date syrup for sweetener)
3. Yogurt parfait
Plain non-fat greek yogurt, blended strawberries (for sweetener), almond butter
4. "Cheesy" tofu scramble (or egg scramble) on avocado toast
Make tofu scramble (squeeze tofu in between hands until it looks like eggs, add tahini, nutritional yeast, olive oil, sweet paprika, coriander, salt). Serve on avocado toast with a side of tolerated fruit
5. A berry delicious smoothie
1 handful spinach, 1 handful baby carrots, 1 handful blueberries, 1 banana, 1 cup nut milk of choice, 2 tablespoons smooth all natural nut butter (optional: 2 dates if you like it sweet) **you may need to start with a smaller, less fiber-filled smoothie and slowly work up to this if you’re not consuming a lot of fiber right now.
Note: if you have stricturing Crohn’s disease, talk to your healthcare provider whether this would be okay for you before trying this recipe.
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Lunch Recipe Ideas
6. Beet hummus & grilled chicken (or tofu) sandwich
Simple ingredient bread of choice topped with beet hummus, avocado, peeled cucumber, roasted chicken or tofu
7. Protein packed avocado toast
Choice of well tolerated, simple ingredient bread, mashed avocado topped with egg or tofu, salt and pepper
8. Miso ramen soup
Chicken broth with miso paste, sesame oil, tahini paste, gluten free soy sauce, and lime juice together with shredded carrots, oyster mushrooms, chopped scallions, ginger, turmeric, and cilantro leaves
9. Tuna salad on toast
Tuna mixed with avocado, polysorbate-free diced pickles, green onions, on simple ingredient bread
10. Butternut squash & tofu soup
Boiled butternut squash in vegetable or chicken broth with diced tofu, garlic-infused olive oil, salt and pepper, served with a side of well tolerated simple ingredient bread of your choice
Dinner Recipe Ideas
11. Stuffed butternut squash
Roasted butternut squash, wild rice, pureed mushrooms, ground turkey, seasonings (salt, oregano, thyme)
12. Buddha bowl
Rice, roasted sweet potatoes, zucchini, yellow squash, hummus, topped with tahini dressing
13. Mediterranean bowl
Peeled cucumbers, diced olives, rice, olive oil, vinegar, grilled chicken, roasted red peppers (from a jar) and hummus
14. Burrito bowl
Ground turkey, green onions (the green part), cilantro, avocado, lime, roasted zucchini & yellow squash
15. Salmon dinner
Roasted salmon, rice, steamed tri-colored baby carrots
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Dessert Recipe Ideas
16. Pumpkin energy balls
Pumpkin puree, oats, dark chocolate chips, smooth nut butter of choice
17. Fig yogurt bark
Figs, plain non-fat greek yogurt, date syrup, well-tolerated simple ingredient granola (optional), frozen into bark
18. Orange cranberry muffins
Flour of choice, fresh or frozen cranberries, orange zest, juice from an orange
19. Apple pumpkin bread
Flour of choice, peeled diced apple, pumpkin puree, apple sauce, cinnamon and pumpkin spice
20. Loaded chia pudding
Chia seeds nut milk of choice blended blueberries bananas cinnamon
More Ideas
For snack ideas check out our post on easy snacks for your Crohn's or colitis. You can also download our free recipe book with detailed plans for flare friendly meals you can make at home.
If you're unsure which foods trigger your symptoms, consider working with an IBD dietitian to find your unique trigger foods and craft a personalized diet that you'll both enjoy and tolerate.
Get Support
If you're tired of eating the same bland foods day in and day out and want to incorporate more of foods you love into your diet without triggering your symptoms, we can help!
Reach out to learn how our IBDnutrition counseling programs can help you safely expand your diet to include the foods you love, all while reducing your symptoms and helping you feel like the best version of yourself again.
We'll help you come up with as many delicious meal and snack recipes as you can imagine and we'll make sure they're custom made to fit in with your personal preferences, culture, and lifestyle.
No matter what type of IBD you have or if you're in a flare or in remission, it's possible to eat a broad and enjoyable diet without triggering your symptoms. Find out how today.
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