Trendy for a good reason. Ramen bowls are delicious, nutritious, and easy to put together. This low-FODMAP version has all the authentic Asian flavors (adjust the ‘heat’ to your tolerance), and an easy at-home preparation.
My favorite combination!
I used precooked chicken and prepared low-FODMAP chicken broth to simplify this meal (I bake chicken breasts and store them in freezer for easy meal prep). Then I added traditional sauce ingredients, as well as some soft-boiled eggs and fresh herbs.
The result? A perfect ramen bowl, gluten-free and low-FODMAP!
If you like a vegetarian version, use vegetable broth and skip the chicken. Or use tofu instead!
See my low-FODMAP Vegan and Vegetarian Tips for great know-how on the low-FODMAP diet and a low-FODMAP Vegan Soup Base recipe.
For other low-FODMAP recipes, try:
- Tangy Low-FODMAP General Tso’s Chicken
- Dr. Rachel’s Low-FODMAP Favorite Asian Recipes
- Low-FODMAP Drunken Noodles with chicken
- Low-FODMAP Sheet Pan Asian Lemon and Ginger Chicken Thighs with Bok Choy
- Low-FODMAP 30 Minute Pad Thai Perfection
Or over 600 more low-FODMAP recipes on the blog! IBS- friendly
Be healthy and happy,
Rachel Pauls, MD
Low-FODMAP & Gluten-free Chicken Ramen Bowl with Bok Choy
This gluten-free and low-FODMAP Chicken Ramen bowl features baby bok choy, Asian sauce, and plenty of flavor! Easy prep at home makes a dinner in under 30 minutes. IBS and gut friendly.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Yield: 4 servings 1x
- Category: Meal, Entree
- Method: Cooking
- Cuisine: Korean
- Diet: Gluten Free
Ingredients
- 10 ounces uncooked, low-FODMAP ramen noodles*
- 4 large eggs
- 2 tablespoons garlic infused oil*
- 1 tablespoon freshly grated ginger
- 1/2 cup rice vinegar*
- 1/2 cup low-sodium soy sauce
- 2 tablespoons oyster sauce*
- 2 tablespoons mirin*
- 1 tablespoon fish sauce*
- 1 tablespoon Sriracha sauce or hot sauce (optional)*
- 10 ounces (300g) baby bok choy
- 10 ounces cooked boneless chicken breast or thighs, shredded or cubed
- 4 cups low-FODMAP chicken broth, prepared*
- 1 cup water
- 1 jalapeño or serrano pepper, sliced (adjust to your tolerance)*
- 2 scallions, green tips only*
- Chopped fresh cilantro, for garnish
Instructions
- In a large pot, cook ramen noodles per package instructions. Drain when done and toss with 1 tablespoon infused oil
- While this is cooking, boil 4 eggs, or use an egg cooker to medium boiled. Immerse in cold water once cooked to stop heating process. After 3 minutes, remove and peel carefully, then slice each one in half
- Meanwhile, heat large saucepan or Dutch oven
- In a mixing bowl, combine remaining infused oil, rice vinegar, soy sauce, oyster sauce, mirin, fish sauce and Sriracha sauce
- Place ginger and sauce in the skillet and warm, then add the bok choy and stir fry lightly for 1-2 minutes. It will shrink a lot
- Add the low-FODMAP chicken broth and water and allow to heat through
- Stir in the cooked chicken then the prepared ramen
- When soup is warm, serve in 4 bowls, garnished with soft boiled egg halves, sliced peppers, chopped scallion tips, and cilantro
Notes
- Although this recipe has not been lab tested, a single serving should be low-FODMAP based on the ingredients, using available FODMAP data at time of posting
- Infused oils have flavor but not the difficult to digest FODMAPs! See my low-FODMAP Top 11 Tips and Tricks to explain why!
- Rice vinegar should not be substituted for ‘seasoned’ rice vinegar (that contains sweeteners)
- Mirin is a sweet Asian cooking ingredient, select a brand without high fructose corn syrup (I use Kikkoman)
- 1 tablespoon is one low-FODMAP serving for fish sauce
- 1 tablespoon is one low-FODMAP serving for oyster sauce
- 1 teaspoon is one low-FODMAP serving for Sriracha; spice may be an IBS trigger independent of FODMAP content
- Bok choy is low-FODMAP at 75g servings. You may also substitute spinach or kale if desired
- Avoid the scallion bulb as they are higher in FODMAPs, use the green tips only
- One serving is 1 chili (28g) for chili peppers, if you don’t like spicy food then modify
- I used Lotus Foods Gluten-free Ramen Rice Noodles (one 10-oz package). These contain: Organic Brown Rice Flour, Organic Millet Flour
- Feel free to substitute spinach, or kale for the bok choy, depending on what you have at home!
2 Responses
This was incredible. I made the recipe to a tee except that I may have used regular bok choy instead of baby and just cooked it longer. I will definitely be making this again. I make homemade chicken broth w/ leek leaves, parsley, carrots and celery in the slow cooker and used that broth. Thank you so much for all your wonderful recipes. Yummy!!!
Hi Julie,
Thank you so much for your review! I am so happy you enjoyed the recipe. Please stay in touch!
Best,
Rachel