Delicious Recipes for Diverticulitis Sufferers! (2024)

Following on from our earlier articleon Diverticulitis (diverticulosis) which gave a great introduction to using juicing and smoothie making to supplement and boost your internal health, which you can find here -Suffer Diverticulitis? Here's a great diet hack to help you out! Smoothies and Juice Therapy to the Rescue!- we've decided to put together this handy little selection of awesome recipes for those suffering with diverticulitis to make life just that little bit easier, and a little more accessible for those who perhaps don't want to just turn to juices and smoothies, but instead would rather tailor their intake of nutrients through cleverly designed healthy diverticulitis-friendly meal recipes!
​
To write this article in the most advantageous way for our readers, we decided to pool knowledge from the best health publications we could find concerning diverticulitis and healthy meal planning! As such, the recipes you will find here may be found in some of your favorite best-selling diverticulitis recipe books and handbooks for living with diverticulitis - so if you'd like to find even more great recipes we'll be sure to link a few of these great reads below.

So without further of our precious diverticulitis healthy meal prep time taken away - let's get right into it!

Don't let diverticulitis ruin your diet! Take control of your mealtime enjoyment while getting that nutritious and flare-free intake of all your goodies! As with any first step, it all begins with a conscious choice - but it's that much easier when you have great pointers to work from and a solid basis upon which to build!

The diverticulitis recipes you'll find here cover a few great ideas for breakfast, lunch and dinner as well as touching on a few specific low fiber and high fiber meal ideas and even one or two diverticulitis friendly snacks and desserts! Now who said living with diverticulitis had to be boring!?
​

Omelette& Black Bean
Found in 'Diverticulitis Cure'
This great recipe can be used as a breakfast, lunch or dinner - just adjust the ingredient quantities and optional extras as desired to have an awesomely versatile and delicious Omelette at your fingertips that's super easy to make and perfect for any occasion! The perfect way to start of this list!

Ingredients:

• 2 oz cheddar cheese, shredded
• 1 tbsp cilantro, chopped
• 2 tsp avocado oil
• 4 large free range eggs
• 1/4 tsp chili powder
• 1/2 cup black beans
• Preferred seasonings; salt and pepper (recommended)

Preparation:
In a medium bowl whisk together eggs, chili powder, salt and pepper until frosty.

Heat the oil in a skillet, over medium-high temperature. Pour egg mixture and swirl evenly to coat. Sprinkle in the black bean, cheese and cilantro. Cook for approximately 2 mins, or until the cheese has melted.

Serve immediately. Optionally, turn this delicious dish from breakfast to lunch or dinner with the addition of steamed vegetables of your choosing! Delicious!

​Porridge with Berries
A true classic, this staple breakfast choice has been a favorite of many for generations, and thankfully, it's just the same for those with diverticulitis - awesome!

Ingredients:

• 1/2 Cup Oats
• 10 Raspberries / Strawberries / Blueberries (your choice)
• 350ml Lactose-free / Almond Milk OR 350ml Water (or mix, your choice)

Preparation:
Simple, quick and easy, just mix the oats and milk and/or water in a microwaveable bowl and heat for 1 1/2 minutes. Stir, and repeat to desired consistency. Top with chosen berries and enjoy.

To prepare on the hob, mix the oats, milk and/or water, bring to the boil and simmer for 4-5 minutes, stirring occasionally. Pour the mixture into a bowl, add the chosen berries, allow to cool for 30 seconds and enjoy!

​Breakfast Burrito
Found in 'The No-Nonsense Guide To Diverticulosis & Diverticulitis'
Now this ones a real treat for your morning meal, full of healthy fats from the avocado and a little spicy tang from the chipotle paste, this awesome burrito style dish makes a fantastic start to anyone's day!

Ingredients:

• 1/2 avocado (stoned, peeled)
• 1 egg
• 1 whole wheat tortilla rap
• 7 cherry tomatoes (200g)
• 3 cups(50g) kale
• 1 tsp (5g) chipotle paste
• 1 tsp olive oil
• 1 tbsp Greek yogurt

Preparation:
Halve the cherry tomatoes and slice the avocado. Add the egg, a little salt and pepper, as well as the chipotle paste to a bowl and whisk until the egg is airy.

In a large frying pan, heat the oil and add the kale and tomatoes. Cook until the tomatoes are soft and the kale has reduced in size, at which point move these to one side of the pan. Pour the egg and chipotle mixture into the empty half of the pan and scramble.

​Warm the wrap then spoon in the Greek yogurt, eggs, kale and tomatoes evenly to the center.

Top with avocado and serve!

Butter Bean & Leek Soup Topped with Kale, Toasted Hazelnuts & Bacon
Found in 'The No-Nonsense Guide to Diverticulosis & Diverticulitis'
A gorgeously elaborate soup for those looking for a bit of texture in every bite. With a healthy mix of vegetables, beans, nut meat and leafy greens full of prebiotics, this excellently elegant lunch sure goes down a real treat!

Ingredients:

• 3 rashersstreaky bacon
• 2 x 14oz (400g) can butter beans
• 5 leeks
• 1/4 cup hazelnuts
• 2 1/2 cups chopped kale (40g)
• 16fl oz vegetable stock
• 2 teaspoons chopped thyme
• 2 teaspoons mustard
• 1 tablespoon chopped parsley
• 1 tablespoon & 1 teaspoon olive oil

Preparation:
Slice leeks, chop the hazelnuts and kale, removing tough kale stems.

Heat 1 tablespoon of oil and add the thyme and leeks. Cover and cook for 15 minutes or until the leeks are soft. Add both cans of butter beans, water included, the mustard and the stock. Bring to the boil and simmer for 3 minutes, before removing from the heat to then blending the mixture to make a soup, adding the parsley to flavor preference.

Cook the bacon until crispy over a medium heat for 3-4 minutes, before setting the bacon aside. Keep the remaining grease in the pan and add the remaining teaspoon of olive oil along with the kale and hazelnuts and cook for 2 minutes, stirring occasionally until the kale has wilted and started crisping at the edges. Cut the bacon into smaller pieces and add to this mixture.

When ready to serve, reheat the soup if necessary, adding water to consistency preference, if desired. Serve by garnishing the soup with the bacon, kale and hazelnuts to really top it off with that professional look and taste!

Lentil-Beet Salad
Found in 'The Complete Anti-Inflammatory Diet for Beginners'
Quick and convenient, this easy-prep diverticulitis-friendly lunchtime classic is great to whip out when you want something light, fresh and zingy without weighing you down!

Ingredients:

• 4 cups baby spinach
• 1 can lentils, drained and rinsed
• 4 cooked*, peeled beets - cut into 8 pieces
• 1 red onion, sliced
• 1/3 cup extra virgin olive oil
• 1 tbsp apple cider vinegar
• 1 tsp salt
• 1/4 tsp freshly ground black pepper
• 1 tsp chopped, fresh tarragon leaves (optional)

Preparation:
Put the spinach in a bowl and top with the lentils, beets, and red onion.

In a separate, small bowl, whisk together the olive oil, cider vinegar, salt and pepper, before drizzling over the salad. (Top with tarragon, if using).

Serve immediately.

*Note If you can't find roasted beets at the store, make them by preheating the oven to 375F. Peel 4 beets, cut into quarters and place onto a double thickness of aluminum foil. Drizzle the beets with olive oil and add salt and pepper. Wrap the beets in the foil, place on a rimmed baking sheet and cook until tender, approximately 30-40 minutes. Cool, then prepare the salad as directed.

Spicy Chicken Avocado Wraps
Found in 'The No-Nonsense Guide to Diverticulosis &Diverticulitis'
Got leftover chicken in the fridge? Use it as an excuse to make this awesome high fiber, high protein and super-delicious take on Diverticulitis Mexican cuisine!

Ingredients:

• 1/2 lime (juiced)
• 1 chicken breast (180g), thinly sliced
• 1 garlic clove
• 1 avocado (175g), stoned and peeled
• 1 red bell pepper (120g)
• 2 large whole wheat wraps (140g)
• 1/2 tsp mild chilli powder
• 1 tsp olive oil
• 1 tbsp cilantro

Preparation:
Thinly slice the chicken and pepper. Chop the garlic and cilantro. Add the chicken breast to a bowl alongside the chilli powder, garlic and lime juice. Stir thoroughly to coat the chicken evenly.

Add the oil to a non-stick pan and fry the chicken until white throughout. At the same time, Heat the wraps as per instructions (either on a gas stove top or microwave as packaging directs).

Add the peppers to the frying pan. Squash half an avocado to each wrap and then evenly distribute the contents of the frying pan between the wraps. Top with cilantro, roll and serve!

Low Fiber Chicken Risotto
Found in 'The Diverticulitis Handbook'
Who doesn't love a good risotto! This delectable low fiber chicken risotto makes a perfect weeknight dinner that's easy to make and tastes excellent!

Ingredients:

• 2 tablespoons olive oil
• 2 garlic cloves, crushed
• 1 brown onion, diced
• 1 carrot, diced
• 2 cups white rice
• 5 cups liquid vegetable stock
• 1 medium zucchini, chopped
• 1 small roasted chicken. (Remove meat and chop)

Preparation:
Heat some oil in a large pan using medium heat. Cooking the vegetables until softened, add the garlic, onion and carrot, stirring continuously.

Next, add the rice and stir for approximately one minute, or until the mixture is evenly covered in oil. Add 2 cups of the stock and bring to the boil before covering and simmering for a further 6-8 minutes.

Then, continue to add the stock in half-cup measurements along with the zucchini and chicken. Continue to stir for a further 8-10 minutes or until the desired consistency and texture has been achieved, leaving the rice tender and the juices evenly absorbed.

Chicken & Sweet Potato Curry
Found in 'The No-Nonsense Guide to Diverticulosis & Diverticulitis'
A wonderfully wholesome yet sweet and moreish dish. The chicken & sweet potato curry makes an excellent dinner option that is rich in protein, yet relatively low in calories, providing essential omega 6 and 3 as well.

Ingredients:

• 4 sweet potatoes
• 4 skinless chicken thigh fillets
• 1 large red onion
• 2 large tomatoes
• 4 cups spinach
• 1 tablespoon olive oil
• 2 tablespoons Rogan Josh curry paste

Preparation:
Cut the sweet potato, chicken and tomatoes into bite-sized pieces. Slice the red onion into wedges.

Boil the sweet potatoes for approximately 12 minutes, until tender. Drain and set aside.

Cook the chicken and onion in a large frying pan for roughly 5 mins (until cooked through) before adding the curry paste. After one minute add the tomato and continue to cook for a further minute.

Add 3 oz boiling water to the frying pan, mixing thoroughly before leaving to simmer for a further 5 minutes. Then, add the spinach and sweet potatoes and cook for an additional 2 minutes, or to your desired consistency!

Smoky Tomato & Bacon Spaghetti
Found in 'The No-Nonsense Guide To Diverticulosis & Diverticulitis'
Now who doesn't love a little bit of Italian-inspired cooking? We certainly do! This great spaghetti dish makes for a super easy way to boost up your fiber intake by swapping from regular spaghetti to whole wheat for that extra added benefit!

Ingredients:

• 1 onion (110g)
• 2 garlic cloves
• 4 slices (120g) smoked streaky bacon
• 14 oz (400g) whole wheat spaghetti
• 2 14 oz (400g) cans chopped tomatoes
• 1 tbsp sweet smoked paprika
• 1 tbsp olive oil

Preparation:
Boil the spaghetti as per the packet instructions. Save a ladle/ serving spoons-worth of the drained water for later. Dice the streaky bacon, or cut into thin strips. Chop the onion and garlic.

Heat the olive oil and crisp the bacon for approximately 3-4 minutes on medium heat. Add the onion and cook for 4 minutes before adding the garlic and smoked paprika and cooking for a further 1 minute.

Pour in the chopped tomatoes and the previously saved ladle of the drained pasta water, simmering for 5 minutes until thick, stirring occasionally. Once thickened, mix in the drained pasta and serve (with grated cheese, if desired).

​It's not always about the main meals of the day - sometimes you just need that little bit extra to keep you going, or you're looking to top off a perfect sit down meal with something suitable for dessert - thankfully all hope is not lost!

Perfect Diverticulitis Snack Ideas
Awesome for a quick bite between meals to keep the hunger at bay, these make great options:

• 1 x Orange
• 2 x Small Kiwi's
• Rice Cakes with Peanut Butter and 1/2 Banana
• Carrot Sticks with Cottage Cheese
• 2 Handfuls Almonds / Pecans / Walnuts

​No-Chocolate 'Brownies'
Found in 'The Diverticulitis Handbook'
​A great alternative to your standard brownies and soo much healthier whether you have diverticulitis or not, this dessert replacement idea is bound to go down a real treat for any health-conscious individuals - try serving these up at your next big get together and just see the reactions!

Ingredients:

• 1 1/2 cups grated carrots
• 2 eggs
• 1 cup vegetable oil
• 1/2 cup unsweetened apple sauce
• 1 3/4 cup regular oatmeal
• 1 tsp baking soda
• 1 tsp cinnamon
• 1 cup raisins

Preparation:
Preheat oven to 350°

Mix dry ingredients in one bowl:

• 1 1/4 cup regular oatmeal ground into flour
• 1/2 cup regular oatmeal
• 1 tsp cinnamon
• 1 tsp baking soda
• 1 cup raisins

Mix wet ingredients in another bowl:

• 1 1/2 cups grated carrots
• 2 large eggs
• 1/2 cup vegetable oil
• 1/2 cup unsweetened apple sauce

Once the above preparation is ready, mix the two until completely blended together. Let the mixture sit for 5 minutes until the liquid is absorbed, then simply spoon out by measured tablespoons onto greaseproof / parchment lined cookie sheets (or alternative suitable shaped containers if desired).

Bake for 15-18 minutes until firm and golden brown in color. Remove, and serve once initial heat has dissipated / to desired serving temperature preference!

Deluxe Trail Mix
Found in 'The Diverticulitis Handbook'
This is a fantastic option for those looking to recreate that organic natural outdoor activities vibe! Drawing on the classic trail mix of granola, nuts, and fruit, this Deluxe Trail Mix is excellent to have on hand and can be made up to one month in advance if stored in an airtight container.

Ingredients:

• 1 cup puffed quinoa or puffed millet
• 1/4 cups unsweetened coconut flakes
• 1/2 cup whole roasted almonds
• 1/2 cup raw cashews
• 1/2 cup dried banana chips (broken into pieces)
• 1/4 cup chopped dried mango, papaya or cherries
• 2 tablespoons candied ginger

Preparation:
This ones real simple - just mix all the ingredients in a suitably sized mixing bowl until evenly combined. Once distributed evenly throughout the mixture, store in an airtight container for up to one month, dipping into it as desired!

Banana-Choco Bites
Found in 'Diverticulitis Cure'
We've saved one of our real favorites for last here with this super-easy yet super super tasty creation that rivals the likes of Reeses and Hershey! Okay, well perhaps we aren't going to be going into production - but this fantastic dessert will certainly make you feel like it!

Ingredients:

• 1 Banana - peeled, sliced and frozen at least 1 hour beforehand
• 1 cup chocolate chips - your choice of dark/milk
• 1 tbsp coconut oil (or butter, grass-fed, to preference)
• 1/4 cup peanut butter

Preparation:
Another super simple creation with amazing results. Simply melt the chocolate chips and oil using a microwave for approximately 30 seconds until soft and malleable.

Stir in the peanut butter and let the mixture cool slightly.

Take the frozen banana slices and dip each into the choco-peanut mix until fully covered. Place on parchment paper and freeze until firm - approximately 30 minutes.

Optional. For those that like it gooey! Once served, return the choco-banana chips to the microwave for 10-15 seconds to achieve a truly decadent creation - warning this one can get messy!