10 Recipes for UC: Dietitian-Approved Meals for Ulcerative Colitis

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If you have ulcerative colitis, figuring out what to eat can feel like a full-time job. Between conflicting advice online, ever-changing symptoms, and the mental load of managing a chronic illness, food can quickly go from something enjoyable to something stressful.

These 10 recipes for UC are here to change that.

As IBD-specialized registered dietitians, we’ve built this list around the principles that actually matter for ulcerative colitis: supporting gut health, reducing inflammation where possible, and keeping meals realistic enough that you’ll actually make them. 

No extreme elimination, no complicated protocols, and focusing on what to ADD in to best support your gut.

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Before You Start Cooking: What You Actually Need to Know About UC and Diet

Here’s something that often gets missed in the generic “UC diet” content you’ll find online: you don’t always need to adjust what you eat based on whether you’re having symptoms.

In IBD, it’s entirely possible to have a flare (with high levels of inflammation in your gut) and feel no symptoms at all. On the flip side, you can have significant digestive symptoms with no active inflammation. 

These two things don’t always travel together, which means that the common advice to “go low fibre during a flare” isn’t always appropriate or even necessary.

What this means practically: reducing your fibre load can be a helpful tool for managing mechanical symptoms like urgency, cramping, and frequency when they’re active. But it’s not a rule that applies to everyone all the time. 

Working with an IBD-specialized dietitian is the best way to figure out what’s right for your situation. Often we like to prioritize more soluble fibres when diarrhea and urgency are high to decrease diarrhea and lessen irritation in the gut.

That said, there are dietary patterns that are consistently associated with better outcomes in UC, and the 10 recipes below are built around them:

• Increasing fibre gradually — When fibre is digested by gut bacteria, it produces a short-chain fatty acid called butyrate, which helps decrease inflammation and reduce oxidative stress in the colon. Research in Crohn’s disease found that people who followed a higher-fibre diet were 40% less likely to flare. Going low and slow with fibre (and staying hydrated) is key.
• Including omega-3 rich foods regularly — Omega-3 fatty acids from sources like salmon, sardines, trout, walnuts, and flaxseed have anti-inflammatory effects and may help protect against flares.
• Choosing antioxidant-rich foods — Berries, leafy greens, green tea, and citrus fruits help neutralize harmful free radicals that contribute to cellular damage and inflammation. Blending them into a smoothie may be necessary when symptoms are high.
• Reducing ultra-processed foods and high saturated fat foods — According to the most recent IOIBD (International Organization for the Study of Inflammatory Bowel Disease) guidelines, ultra-processed foods containing additives and emulsifiers (like polysorbate-80 and carrageenan), high saturated fat foods (especially those containing myristic acid, like butter, palm kernel oil, and coconut oil), alcohol, and a low-fibre diet are all associated with a higher risk of flare.

One more practical tip before the recipes: if large meals are triggering symptoms, try eating smaller amounts more frequently throughout the day. This can reduce the volume and mechanical load on your gut at any one time, which many people with UC find helpful.

Now, let’s get to the food!

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10 Recipes for UC

1. Ginger Miso Soup

This is one of the simplest meals you can make when your gut is craving something warm and nourishing. Miso is a fermented food, which means it contains live bacteria. But here’s the interesting part: the bacteria won’t survive the heat if you cook it at high temperatures. So the gut health benefit is best preserved when miso is added after cooking, like stirring it into a warm (not boiling) broth right before serving.

What you need:

Shredded Tofu 

• 1 lb block super firm tofu 
• 11/2 tbsp tamari 
• 1 tbsp rice vinegar 
• 1 tbsp potato starch 
• 1 tbsp sesame seeds 
• 11/2 tbsp avocado oil 

Miso Soup 

• 2 tsp avocado oil 
• 1 inch of finely chopped ginger
• 1 whole garlic clove, chopped (optional)
• 1 scallion (optional)
• ½ cup Shiitake mushrooms
• 4 1/2 cups hot water 
• 4 tbsp miso paste 
• Juice and zest of half a lemon 
• Kosher salt, as needed 
• Cooked rice, for serving 
• Cilantro for serving

How to make it:
Preheat the oven to 425F. Place parchment paper over a large sheet pan.  

1. Grate the tofu over the largest holes to create tofu shreds. Top the tofu with the tamari, vinegar, potato starch, and then drizzle with the avocado oil. 
2. Mix and create a thin layer of the shreds on the sheet pan.Bake in the oven for 15 mins then toss the shreds using tongs and bake again for 5-8 mins. 
3. In a large pot, heat the avocado oil in a large pot over medium low heat. When hot, add the scallions with a pinch of salt and saute for 5 mins or until they have started to soften and become golden in color. Add the ginger, pepper, and garlic and continue to saute until fragrant, about 2 mins. 
4. Add in the shitake mushrooms sautee. 
5. Add in 4 cups of hot water.
6. While you wait, add the 4 tbsp of miso with a small amount of warm water so that it’s easy to pour into the large pot. 
7. Pour in the miso mixture and add the lemon zest and juice. Use an immersion blender to blend the broth smooth then stir in the remaining scallions. 
8. Add a scoop of rice to a serving bowl then add the broth. around the rice. Top with the crispy tofu and garnish with cilantro extra sesame oil if desired. 

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2. Scrambled Eggs with Avocado Toast and Sliced Bananas 

Eggs are one of the most consistently well-tolerated foods in IBD. They’re rich in complete protein, quick to prepare, and easy on the digestive system. Paired with mashed avocado, a great source of soluble fibre and antioxidants without the irritation of raw vegetables. This can be a great place to start incorporating more sources of fibre!

What you need:

• 2–3 eggs
• 1/2 avocado, mashed with a squeeze of fresh lemon juice
• 1-2 tsp olive oil for the pan
• Bread or English muffin. We love Queen Street Bakery at The Crohn’s and Colitis Dietitians!
• Salt and pepper to taste

How to make it:
Heat saute pan over medium heat and allow to heat. Meanwhile, whisk eggs with a pinch of salt and cook gently over the slightly oiled pan with medium-low heat, stirring frequently for soft, creamy curds. Place bread or English muffin in the toaster. Once heated, remove from the toaster, place avocado on top, then scrambled eggs and serve alongside a sliced banana and drizzle of peanut butter (optional) for a soluble fibre rich meal.

IBD note: Lean protein supports gut healing by strengthening the intestinal barrier and supporting tight junction proteins that keep the gut lining intact, making this a great option regardless of symptom status.

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3. Banana Oat Smoothie

This is a great breakfast option that combines soluble fibre from oats and banana with easily digestible ingredients. Soluble fibre is gentler on the gut than insoluble fibre, and it feeds the good bacteria that produce butyrate.

What you need:

• 1 ripe banana
• ¼ cup rolled oats (or quick oats)
• ¾-1 cup unsweetened soy milk (depending on how thick you enjoy your smoothies)
• 1 Tbsp smooth peanut butter
• 1 pinch of salt to enhance the flavour!
• 1 medjool date, pitted
• ½ tsp cinnamon
• ½ tsp vanilla
• Optional: 1 serving of plant-based protein powder, ½-1 cup of ice to your desired consistency

How to make it:
Blend oats until a slight powder/oat flour forms. Blend the rest of ingredients together until smooth. Serve immediately.

IBD note: Oats are an excellent source of soluble fibre that helps to form a gel in the gut to slow diarrhea over time and feed your beneficial gut bugs!

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4. Easy Oatmeal Breakfast Cookie

If you are new to our blog of the CCD content, you will learn quickly that we are BIG oatmeal fans over here! Not only are oats a great source of fibre, but they are rich in a fibre called beta-glucan that helps to form a gel in the gut to slow down diarrhea. A pantry staple in our kitchens, always! 

We also like to place emphasis on including all foods and putting the fun back into the kitchen.

Although this can take time, we hope you find this blog and work with us to help with that. 

This breakfast can be prepped in advance as a breakfast or road trip snack! 

Ingredients

• ⅓ cup quick oats
• ½ of one medium banana mashed
• 1 teaspoon baking powder
• 1 tablespoon olive oil see notes below for substitution
• 1 tablespoon soy milk if needed
• sprinkle of cardamon
• Chocolate chips (as desired)

Instructions

1. Preheat the oven to 350°F
2. Mix all ingredients except for the chocolate chips/blueberries in a small bowl. 
3. Form batter into a round ball and press into a cookie shape on a prepared cookie sheet.
4. Bake in the oven for 15 minutes.

IBD note:  If oats are new to you, consider blending them into a powder (oat flour) for improved tolerance over time. 

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5. One-Pan Baked Salmon with Roasted Vegetables

Who doesn’t love a one-pan meal? And this one is so tasty and a favourite of mine to enjoy! Salmon is one of the richest dietary sources of omega-3 fatty acids, which have a well-documented anti-inflammatory effect in IBD. The carrots, potatoes, and shallots, provide fibre, antioxidants and variety for us to feed that gut microbiome.

What you need:

• 1.5 pounds salmon (remove the skin)
• Veggies + seasoning:
  • 4-5 large carrots (or whichever veggie you prefer!)
  • 2 yellow potatoes
  • 2 shallots (or onion still tastes great!)
    • 2 Tbsp parsley (chopped)
    • ¼ cup olive oil
    • 1 tsp paprika
    • ½ tsp salt
    • ½ tsp pepper

• Homemade honey mustard sauce (mix ingredients together in a small bowl and set aside):
  • 1 Tbsp  honey
  • 2 Tbsp Dijon or grainy mustard
  • 2 Tbsp mayo
  • ¼ tsp apple cider vinegar
  • ⅛ tsp paprika
  • Salt and black pepper to taste 

Directions:

1. Preheat the oven to 400°F.
2. Thinly slice the 2 yellow potatoes into rounds about 1/2 inch thick, and peel and slice the carrots, into coins. Slice the shallots into rounds. Toss everything with ¼ cup olive oil, 1 tsp paprika,  ½ teaspoon salt, and 1/2 tsp black pepper and distribute evenly on a large sheet pan.
3. Bake the veggies for 30 minutes. Remove from the oven, flip, and bake for another 10 minutes, until the potatoes are fork tender.
4. While the veggies roast, cut the 1.5 pounds skinless salmon, cubed into 1-inch cubes. Toss with 1 Tbsp olive oil, 1 tsp paprika, ½  black pepper, ½ teaspoon garlic powder, pinch of salt, 1 tsp dijon mustard, and 1 tsp honey. Let marinate while the veggies finish baking.
5. Add salmon and finish baking: After the veggies have baked for 40 minutes, remove the pan from the oven and scatter the salmon cubes over the top along with the chopped parsley. Return to the oven and bake for 10-12 minutes. For extra color, broil for the last 2 minutes.
6. Make the honey mustard sauce: While the dish finishes baking, whisk together 2 Tbsp mayonnaise, 2 Tbsp dijon mustard, 1 Tbsp honey, ¼  tsp apple cider vinegar, ⅛ tsp paprika, and salt and pepper to taste until smooth.
7. Finish and serve: Pour the honey mustard sauce over the finished dish and finish with a squeeze of fresh lemon.

IBD note: Aim to include fatty fish like salmon, sardines, or trout 2–3 times per week. This is one of the most consistent recommendations across IBD dietary guidelines for supporting inflammation reduction over time.

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6. Anti-Inflammatory Blueberry Vanilla Smoothie

This smoothie is loaded with antioxidants from blueberries and spinach, omega-3 support from flaxseed, and gut-friendly probiotics from yogurt. It’s an easy way to pack a lot of nutrition into one glass, especially on lower-appetite days.

What you need:

• 1 cup soy milk
• 1 serving plant-based vanilla protein powder (optional)
• 1-2 dates
• ½ frozen banana
• ¾  cup frozen blueberries
• 1 handful spinach
• 3 Tbsp. hemp hearts
• 1 Tbsp. almond butter

How to make it:
Add all ingredients to a high powered blender and blend until smooth. Serve in your favourite smoothie cup and enjoy!

Note: if you do not like or do not have protein powder, feel free to leave it out and add a splash of vanilla.

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7. Vegan Rainbow Fajitas

Spicy foods can sometimes feel out of reach when you have IBD – but not to worry this one is not spicy and there are plenty of modifications you can make for better tolerance and less symptoms. We’ve listed a few below!

What you need:

Fajita ingredients:

• 2 cups dried soy curls
• Red, Yellow and Orange Bell peppers
• 1.5 tablespoons of avocado oil
• Siete Tortillas

Flavoring:

• 1 tablespoon avocado oil
• 2 tablespoons water
• 2 teaspoon cumin
• 1 tsp salt
• 1 tsp poultry seasoning
• ½ lime 

Toppings:

• 1 bunch of cilantro
• Avocado slices

How to make it:

1. Prepwork:  Preheat the oven to 425 F and line a large baking sheet with parchment paper. Soak the soy curls in a small bowl for 8 minutes. Water should come up to cover the soy curls by about an inch.
2. Get the flavoring ready: Mix together the water, oil, cumin, poultry seasoning and salt.
3. Add flavoring to soy curls: Make sure to drain the excess water completely from the soy curls and squeeze out any excess water by putting a little pressure on the soy curls using your hands. Next, incorporate the flavoring with the soy curls. Put on the baking sheet leaving a little of the spices on the side of the bowl.
4. Toss the vegetable mixture: Add in thinly sliced bell peppers into the bowl to get any of the remaining flavorings on the vegetables. Toss the bell peppers on the baking sheet and cook for 25 minutes.

IBD note: If you are in an active flare and want to take things down a notch, swap the bell peppers with peeled squash or zucchini. 

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8. High-Fibre Veggie and Grain Bowl

Think of this less as a strict recipe and more as a flexible framework for a nourishing everyday meal. A whole grain base, a lean or plant-based protein, plenty of cooked vegetables, and a flavourful dressing. All components can rotate with whatever you have on hand and whatever your gut is handling well that week.

Base: Brown rice, farro, quinoa, or white rice (adjust based on your current tolerance)
Protein: Baked chicken, canned salmon, a soft-boiled egg, edamame, or chickpeas
Vegetables: Roasted sweet potato, steamed broccoli, cooked carrots, sautéed zucchini, or roasted bell peppers
Dressing: Lemon tahini (2 tbsp tahini, juice of 1-2 Tbsp. lemon, water to thin, pinch of salt) or olive oil and lemon and salt and pepper to taste

How to build it:
Choose one option from each category, cook your components, and assemble in a bowl. Drizzle with dressing and season to taste.

IBD note: This bowl is designed to be adapted to where you are right now. Sometimes soluble fibres (like carrots, and zucchini are better tolerated than insoluble fibres like peppers). But it can also be a great recipe to utilize when you are trying to use up what is left in your fridge! 

9. Ginger Tofu Meatballs

Soy is a great source of plant-based protein and calcium to incorporate into a UC friendly diet! Serve these meatballs over rice and your favourite side of veggies. 

Ingredients:

• 2 packages of firm tofu
• 1 cup gluten free all purpose flour
• 2 pieces of gluten free bread (toasted and blended into crumbs)
• 2 tsp garlic powder
• 1 tsp onion powder
• 1 tsp coriander
• 1 tsp ginger 
• 1 tsp salt
• 2 tbsp tamari gluten free soy sauce
• 2 tbsp avocado oil
• ¼ cup of water 

Sticky Sesame Ginger Glaze

• 2 tablespoons tamari gluten free soy sauce
• ¼ cup grated ginger
• 2 grated garlic cloves
• 4 tablespoons maple syrup
• 2 teaspoons sesame oil
• Zest and juice of 2 limes
• ¼ cup + 1 tablespoon potato starch
• ¼ cup water + 1 tablespoon 

Directions for Tofu Meatballs:

1. Preheat to 400 F.
2. For best results, press tofu in tofu press for 10 minutes. If you don’t have a tofu press, you can place something heavy over a towl on the tofu to press out the water. This recipe can still work without pressing, but you may need to decrease the water added to it later in the recipe.
3. In a large bowl, crumble the tofu with your hands. 
4. Add the dry ingredients of flour, bread crumbs, onion powder, garlic powder, coriander powder, salt and ginger powder. You can make this recipe with grated fresh ginger too if you like an extra gingery taste.
5. Add the tamari and avocado oil and mix well.
6. Add water last, adding a little bit at a time until you can easily shape the mixture into meat balls. Depending on the water content and pressing of the tofu, you may need to add more or less of the water.
7. Add small to medium sized tofu meatballs on a large sheet pan.
8. Cook tofu meatballs for 30 minutes, stopping halfway to flip them so they cook evenly.

Sticky Sesame Ginger Glaze

1. In a small bowl, add soy sauce, grated garlic, lime zest and juice, maple syrup, sesame oil, potato starch and water to combine. 
2. Heat a skillet on low until hot. To test if its ready, add a sprinkle of water to the skillet. If it moves and bubbles – it’s ready to be used. Be careful that it’s not too hot also.
3. Slowly add in the mixture to the skillet. Let it slowly simmer. When it starts to bubble, turn off the heat and add in the meatballs. Toss evenly.

10. Chocolate Chip Tahini Cookies

Tahini is surprisingly rich in calcium, magnesium, and healthy fats, all of which matter a lot for people with IBD. Calcium and magnesium support bone health, which is especially important since inflammation, malabsorption, and steroid use can put IBD patients at higher risk for bone density loss.

Ingredients:

• ½ cup of tahini
• ¼ cup non dairy yogurt
• 4 tsp baking powder
• ¼ cup maple syrup or brown sugar + 2 tbsp
• 1 tsp vanilla
• 1 cup oats (GF if needed)
• ¼ cup gluten free flour
• ¼ cup dark chocolate chips (we like the Enjoy Life brand)

Directions:

1. Preheat the oven to 350 F. 
2. Mix tahini, non-dairy yogurt, baking powder, sweetener and vanilla together.
3. Once thoroughly mixed, add in gluten free flour and oats. Then slowly add in the chocolate chips.
4. Scoop onto a baking sheet into 2 Tbsp portions.
5. Bake for 18-20 minutes. Let cool for 10-15 minutes and enjoy!

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Foods to Be Mindful of with UC

Rather than a strict avoid list, here are the categories that research most consistently links to higher flare risk:

• Ultra-processed foods with additives and emulsifiers like polysorbate-80 and carrageenan
• High saturated fat foods, especially those high in myristic acid (butter, palm kernel oil, coconut oil)
• Alcohol
• A consistently low-fibre diet — while reducing fibre temporarily might help manage mechanical symptoms, a chronically low-fibre diet is associated with higher flare risk over time
• NSAIDs like ibuprofen, aspirin, and naproxen can trigger flares and should generally be avoided; speak to your doctor about alternatives like acetaminophen for pain management

Curious to learn more about food triggers and IBD? Our Youtube video can help!

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A Note on Stress

No UC nutrition post would be complete without mentioning stress! Research shows that long-term (chronic) stress can aggravate IBD symptoms. 

We often like to discuss stress management with our patients because it’s part of your IBD care! Whether that looks like regular movement, time with people who fill your cup, breathing exercises, or working with a therapist, it’s worth prioritizing alongside your nutrition.

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Final Thoughts from Your IBD Dietitians

These 10 recipes for UC are a starting point to help build that microbiome over time. The goal is to build a pattern of eating that supports your gut health, reduces your risk of flare over time, and keeps mealtimes feeling manageable rather than stressful.

If you’re looking for more personalized support, we’d love to help you figure out what your body actually needs. 

That’s where our NEW offer comes into play. The IBD Nutrition Collective is for those with IBD who are ready for compassionate, evidence-based nutrition support to reduce symptoms, lower flare risk and finally feel confident in food choices.