Nourishing and satisfying low FODMAP chicken ramen bowl

Low FODMAP Ramen

When it comes to comforting and flavorsome meals, ramen often steals the show. However, for individuals following a low FODMAP diet, enjoying this beloved dish can be a challenge. FODMAPs are short-chain carbohydrates that can trigger digestive issues.  These are commonly found in traditional ramen ingredients like wheat noodles, garlic, and onion. But fear not! In this post, I’ll introduce my low FODMAP ramen, revealing how you can savor a delicious and tummy-friendly bowl of this popular Japanese dish. Yum! Let’s get started.

Low FODMAP Ramen: Ingredients and Substitutions

  1. Noodles: Swap traditional wheat noodles for gluten-free alternatives like rice noodles, buckwheat noodles, or even zucchini noodles (zoodles) for a low-carb option.
  2. Broth: Instead of relying on garlic and onion for flavor, opt for a base made from homemade bone broth or a low FODMAP vegetable broth. You can enhance the taste with ginger, lemongrass, or fresh herbs like cilantro or basil. Click here for my chicken bone broth recipe.
  3. Protein: Choose low FODMAP protein sources such as grilled chicken, shrimp, tofu, or thinly sliced beef. These options will add richness and depth to your ramen bowl.
  4. Vegetables: While some high-FODMAP vegetables like onion and garlic are off-limits, you can include low FODMAP alternatives like bok choy, spinach, carrot, bell peppers, and chives to add color, texture, and nutrition to your ramen.
  5.  Hard boiled eggs: My favorite part of a ramen bowl. Try cutting them in half and place face down in a bit of low sodium soy sauce or tamari. Delicious!
Soy/tamari marinated hardboiled eggs add a punch of umami flavor
Soy or tamari marinated hardboiled eggs add a punch of umami flavor.

Preparing a Delicious Low FODMAP Ramen Bowl With Chicken

Start by preparing a rich and fragrant broth. Fortify frozen broth or a safe boxed broth with lemongrass and ginger. Smash a lemon grass stalk to break it open, add to the broth as it simmers along with two “coins” of ginger. This is optional, but I like the perfume and flavor of the added herbs, makes it feel more fancy. Additionally, Fody makes a chicken base which can be added to boost the flavor of your broth.

Next, cook your chicken separately, either by thinly slicing cooked chicken breast or using pre-shredded rotisserie chicken. This adds a protein-packed element to your bowl, ensuring a satisfying and nourishing experience.

Prepare the vegetables by washing and trimming the bok choy, ensuring to separate the leaves and tender stalks. Rinse bean sprouts and shred fresh carrots for a vibrant crunch that adds both texture and color to your ramen bowl.

Now, it’s time to cook the buckwheat noodles according to the package instructions. These gluten-free noodles provide a hearty and wholesome element to your ramen, complementing the other ingredients perfectly.

For a mild onion flavor, finely slice the green parts of green onions (scallions) to be used as a garnish.

The Final Assembly

To assemble your low FODMAP chicken ramen bowl, divide the cooked buckwheat noodles among serving bowls. Arrange the chicken, bok choy, bean sprouts, and shredded carrot on top of the noodles. Carefully ladle the rich lemongrass and ginger-infused broth into each bowl, ensuring that all the ingredients are submerged. Garnish with sliced green onion tops and place a few slices of hard-boiled eggs on top.

Serve your low FODMAP chicken ramen bowls hot and indulge in a harmonious blend of flavors and textures. With the fragrant broth, tender chicken, crunchy vegetables, satisfying noodles, and the added protein from the eggs, every spoonful will be a delightful and tummy-friendly experience for those following a low FODMAP diet. Enjoy!

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Nourishing and satisfying low FODMAP chicken ramen bowl

Low FODMAP Ramen

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Use this recipe as a base to create your own flavorful, yet low FODMAP friendly, bowl of ramen. 

  • Yield: 4 servings 1x

Ingredients

Scale

4 cups low FODMAP chicken broth

1 stalk of lemongrass

2 hardboiled eggs

2 slices of fresh ginger

2 cups cooked and shredded chicken breast

1 head bok choy, washed and trimmed

2 carrots, peeled and shredded

1/2 cup bean sprouts, rinsed

12 oz buckwheat noodles

1 bunch green onions

Instructions

Simmer your chicken broth with the ginger. Crush the stalk of lemongrass and add to the broth. 

After simmering for ten minutes, cook the buckwheat noodles in the broth according to package directions. 

Once the noodles are cooked, reduce the heat and add in the shredded chicken and the vegetables.

When the ingredients are all heated thoroughly, remove the ramen from the heat and distribute into bowls. 

Top with chopped green onion (tops only), and hard boiled eggs.

  • Author: Karina K.
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