Low FODMAP Ramen Recipe

This rich, savory Low FODMAP Ramen Recipe is made with gluten-free brown rice noodles, tender chicken, and a garlic-infused broth that is ready in just 30 minutes. The deep umami flavor comes from layering ginger, sesame, and green onion tops without relying on digestive-upsetting aromatics like onion or garlic cloves. I finally found a way to enjoy a comforting noodle soup night without the tummy trouble.

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The Secret To Getting It Right

Getting deep, restaurant-quality flavor without using garlic cloves or onions was my biggest challenge until I discovered the power of infused oils. The fructans in garlic are water-soluble but not oil-soluble, meaning garlic-infused oil adds that necessary aromatic punch without the digestive distress.

Another major lesson was realizing that the green tops of scallions taste exactly like onions but are completely safe to eat on a low FODMAP diet. I now use a generous handful of these greens to finish the dish, providing a fresh, sharp bite that balances the rich, salty broth perfectly.

Low FODMAP Ramen Recipe Ingredients

• For The Broth:
• 1 tbsp garlic-infused olive oil
• 1 tbsp fresh ginger, peeled and grated
• 4 cups low FODMAP chicken broth (ensure no onion or garlic ingredients)
• 2 tbsp gluten-free tamari or soy sauce
• 1 tsp toasted sesame oil
• 1 star anise (optional, for depth)
• For The Bowl:
• 2 cakes brown rice ramen noodles (approx. 5 oz, like Lotus Foods)
• 2 large eggs
• 1 cup baby bok choy, halved lengthwise
• 1 cup cooked chicken breast, shredded or sliced
• 1/4 cup green onion tops, sliced (green parts only)
• 1 tsp sesame seeds, for garnish

How To Make Low FODMAP Ramen Recipe

1. Prepare The Flavor Base: Heat the garlic-infused oil in a large pot over medium heat. Add the grated ginger and sauté for 1 minute until fragrant, being careful not to burn it.
2. Simmer The Broth: Pour in the chicken broth, tamari, sesame oil, and star anise. Bring the mixture to a boil, then reduce the heat to low and let it gently simmer for 10-15 minutes to meld the flavors. discard the star anise before serving.
3. Cook The Eggs: While the broth simmers, bring a small separate pot of water to a boil. Carefully lower the eggs in and cook for exactly 6 minutes and 30 seconds for a jammy, soft-boiled center. Transfer immediately to an ice water bath to stop cooking.
4. Cook Noodles And Veg: In a third pot of boiling water, cook the brown rice ramen noodles according to package instructions (usually 3-4 minutes). In the last minute of cooking, toss in the baby bok choy to blanch. Drain the noodles and greens well.
5. Assemble The Bowl: Divide the drained noodles and bok choy between two large bowls. Pour the hot broth over the noodles. Top with the shredded chicken, peeled and halved soft-boiled eggs, and a generous heap of green onion tops. Sprinkle with sesame seeds and serve immediately.

Recipe Tips

• Green Means Go: Be strict about using only the green parts of the scallions (spring onions). The white bulb contains high levels of fructans, while the green leaves are generally safe and add essential freshness.
• Watch The Noodles: Gluten-free rice noodles have a completely different texture than wheat noodles and can turn to mush if overcooked. Test them 1 minute before the package instructions say they are done.
• Check Your Broth: Many store-bought chicken broths contain hidden onion powder listed under “natural flavors” or “spices.” Look for brands specifically labeled “onion and garlic free” or “FODMAP friendly.”
• Oil Matters: Ensure your garlic oil is actually infused, not just flavored with garlic chunks. The label should usually say “garlic-infused” to ensure the solids (and FODMAPs) have been removed.

What To Serve With Ramen

Since this ramen is a complete meal in a bowl, simple sides work best to avoid overwhelming your palate. A small bowl of steamed edamame sprinkled with sea salt adds protein and texture without complicating the meal. You can also serve pickled ginger or a small cucumber salad with rice vinegar for a refreshing, acidic contrast to the savory broth.

How To Store

Store the broth and the noodles in separate airtight containers in the refrigerator for up to 3 days. If you store them together, the rice noodles will absorb all the liquid and become bloated and soggy. Reheat the broth on the stove until steaming before pouring it over the cold noodles; the hot broth will warm them through perfectly.

FAQs

• Is miso paste low FODMAP? Yes, usually. Traditional miso paste is fermented and considered low FODMAP in servings of 2 tablespoons, but always check the label for added high-FODMAP ingredients like dashi with onion or flavor enhancers.
• Can I use instant ramen noodles? It is best to avoid standard instant ramen blocks as they usually contain wheat and the flavor packets are high in garlic and onion powder. Stick to plain brown rice, millet, or buckwheat noodles sold separately.
• What other vegetables can I add? Bamboo shoots, carrot strips (in moderation), and oyster mushrooms are excellent low FODMAP options that add texture and volume to the soup without triggering symptoms.
• Is soy sauce gluten-free? Standard soy sauce contains wheat, which is not low FODMAP in large amounts and definitely not gluten-free. Use Tamari or a specifically labeled gluten-free soy sauce to keep this recipe safe for everyone.

Nutrition

• Calories: 450 kcal
• Total Fat: 18g
• Saturated Fat: 4g
• Cholesterol: 185mg
• Sodium: 1200mg
• Total Carbohydrate: 45g
• Protein: 28g