Low-FODMAP & Gluten-free 30-Minute Chicken Ramen Bowl with Bok Choy

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

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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.

• Author: Dr. Rachel Pauls
• 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

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• 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

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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!