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23 Easy Low FODMAP Lunchbox Fillers

Last updated on Jan 21st, 2018 Authored by Alana Scott     Reviewed by Joanna Baker (APD)
Salad sandwich makes the perfect low FODMAP lunch box filler

Lunch time doesn’t need to be boring while on the low FODMAP diet! There are plenty of easy and filling low FODMAP lunchbox fillers you can enjoy. To help you get started we’ve put together a list of our lunchbox favourites.

23 Easy Low FODMAP Lunchbox Fillers

1. Cherry Tomatoes

These juicy balls of goodness make a perfect lunch box snack and need absolutely no prep. Portion out your punnet of cherry tomatoes to make packing your lunch box a breeze.

2. Cheese & Rice Crackers

Low FODMAP cheese with rice crackers is a tried and true snack and it is a fantastic way to boost your calcium intake during the day.

3. Serve of Low FODMAP Fruit

There are so many options while on the low FODMAP diet! If you are a berry lover then try fresh strawberries, raspberries or blueberries. If citrus is your cup of tea then try an easy to peel mandarin or navel orange. Reduce constipation with a serve of kiwifruit or round out your lunchbox with a firm banana or a handful of grapes. Check your low FODMAP app for serving size information.

4. Veggie Sticks & Low FODMAP Hummus

You might be thinking that hummus is off the table while on the low FODMAP diet…. Well think again! You can whip up a low FODMAP batch of hummus at home and use it for your lunch box. We love pairing hummus with low FODMAP veggie sticks (red pepper, carrot, and cucumber).

5. Rice Cakes with Peanut Butter

Rice cakes with peanut butter make a substantial lunch box filler and are perfect for when you are in a rush. Just make sure you limit your serving to two rice cakes and two tablespoons of peanut butter. If you want to mix it up try adding sliced banana or strawberry jam as an additional topping. 

6. Low FODMAP Trail Mix

Low FODMAP trail mix is super easy to make at home. Simply mix a low FODMAP serve of nuts or seeds with a tablespoon of dried cranberries, a tablespoon of desiccated coconut, and a tablespoon of dark chocolate chips. Grab some small containers and make a batch of seven serves to get you through your week.

7. Homemade Banana & Chocolate Chip Muffins

Whip up a batch of homemade low FODMAP muffins on the weekend and stash them in the freezer! Pop them in your lunch box to defrost and then warm them in the microwave for 15 seconds to refresh them and make them lovely and soft.

Our favourite low FODMAP muffins are:

  • Raspberry & dark chocolate chip muffins
  • Banana & chocolate chip muffins
  • Spiced carrot & pumpkin muffin

8. Popcorn

Keep it simple by adding a bag of popcorn to your lunch box. If buying seasoned popcorn watch out for high FODMAP ingredients like honey, high fructose corn syrup, lactose, onion or garlic powders.

9. Plain Potato Chips

Another awesome low FODMAP convenience food for your lunch box is a bag of plain potato chips. These are also fantastic when you get hangry and the only open store is the gas station.

10. Pretzels

Ah pretzels where have you been all my life? Can’t believe I didn’t discover these until a couple of years ago… have to say I am a little bit addicted to this salty snack. Good news is ½ cup of pretzels is low FODMAP, just avoid larger serves.

11. Plain Corn Chips + Homemade Salsa

Plan corn chips are the perfect combination of salty and crunchy. You get bonus points here if you whip up a batch of homemade salsa to add to your lunch box. We love mixing diced bell peppers, cucumber, spring onion tips, pineapple and fresh cilantro to create some epic low FODMAP goodness.

12. Low FODMAP Nuts or Seeds

Low FODMAP nuts and seeds are a wonderful source of healthy fats, antioxidants, vitamins and fibre. They also make for filling snacks. Seed options include: pumpkin seeds, sunflower seeds, sesame seeds. Nut options include: walnuts, pecans, macadamia, peanuts, brazil nuts and tiger nuts. Check your low FODMAP app for serving size recommendations.

13. Lactose free yoghurt or coconut yoghurt

Boost your intake of low FODMAP probiotics by including a serve of lactose free yoghurt or coconut yoghurt in your lunchbox. If you don’t like your yoghurt plain try adding a serve of low FODMAP fruit or blending through some strawberries.

14. Hawaiian Pineapple Toastie

Say what?! I bet you thought toasted sandwiches were off the menu… good news is there is a range of low FODMAP cheese to choose from. We love this simple but classic low FODMAP Hawaiian toastie.

 

15. Peanut Butter & Jelly Sandwich

The humble peanut butter and jelly sandwich can be included in your lunchbox! If you can’t find a low FODMAP jelly then, we recommend swapping it for low FODMAP strawberry jam instead.

16. Leftovers

 No one likes to have to cook every meal. Give yourself a break and cook a couple of extra serves at dinner. Freeze one and pack the other for lunch the next day. Low FODMAP soups, stews, curries and saucy stir-fries all make great options. Recipe featured below is our tomato free spaghetti bolognese.

 

17. Simple Smoked Chicken Salad

If you are short on time fill your lunch box with baby spinach, slices of smoked chicken, cherry tomatoes, cucumber, radish and green spring onion tips. Make your own Italian dressing by mixing together garlic infused oil, olive oil, white vinegar, sugar, mixed herbs (no onion or garlic), and black pepper. 

18. Rice crackers topped with salmon, cucumber and & cracked pepper

Oh so simple and delicious! Top your rice crackers with a dollop of cottage cheese, plain smoked salmon, cucumber, sprig of dill and a good seasoning of cracked pepper. This is heaven on a rice cracker.

19. Homemade falafel with garlic infused aioli

Homemade low FODMAP falafel is a filling lunch box option. We like to cook a double batch and keep some in the freezer for an easy mid-week lunch box option. Then serve with a pottle of homemade aioli (mix together mayonnaise, garlic infused oil, lemon juice and black pepper).

20. No Bake Energy Bars

Our low FODMAP no bake energy bars are one of the most popular recipes on our website! They are so easy to make and you can have them fully prepped and in the fridge chilling within ten minutes.

21. Low FODMAP Certified Snacks

Monash FODMAP app and FODMAP Friendly app have a range of low FODMAP certified snack products. Check out the apps today to find out what is available in your area.

22. Dark Chocolate (’cos everyone needs a treat!)

Everyone needs an afternoon pick me up. Dark chocolate is my go to and it is low FODMAP in 30g serves.

23. Hard boiled eggs

Hard boiled eggs are a fantastic low FODMAP protein hit and contain zero FODMAPs. These are a great choice if you are worried about over doing the FODMAPs with too many snacks.

Are you ready to take control of your gut symptoms?

YES I WANT TOO!

No thanks, my gut is perfect.

Safety Notes

  • Food can perish quickly out in the heat, so pop an ice pack into your lunch box to keep things cool. Use this tip when packing anything with meat, cheese, hummus, dairy or eggs.
  • If you are packing a child’s lunchbox then check the food rules and regulations at their school. Most schools don’t allow nuts so check and see if low FODMAP seeds and seed butters are an acceptable alternative.

Final Thoughts

Hopefully these delicious low FODMAP lunchbox fillers will help get you going! However, if you are still feeling stuck for tasty low FODMAP ideas make sure you check out our low FODMAP meal plans.

Author: Alana Scott

In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read More

Professional Reviewer: Joanna Baker (APD)

Joanna is a foodie, an accredited practising dietitian and a registered nurse, who is passionate about digestive health. She now works exclusively in IBS and food intolerance in her Melbourne based private practice Everyday Nutrition. Joanna works alon... Read More

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Alana Scott

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Feb 26

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End of summer veggies are the best and these roasted eggplants are call my name right now.

These are super simple too - roast the eggplant in oil, salt and pepper until golden and tender. Smother in golden sunshine tahini sauce and sprinkle with toasted seeds.

If you are low FODMAP the 1 small-medium eggplant = 4 servings.

Sunshine tahini dressing:
1 tsp garlic infused oil
1.5 tsp gluten free soy sauce
1 tbsp olive oil
1 tbsp lemon juice
2 tbsp water
3 tbsp tahini
1/2 tbsp pure maple syrup

Place in a jar and shake until well combined.

This recipe is part of our premium FODMAP recipe club (along with 700+ other low FODMAP recipes).

#lowfodmap #fodmap #roastedeggplant #aubergine #vegan #seasonalfood #glutenfreeliving #coeliac #foodintolerances #food52 #inmykitchen #nutfree #nutrition #plantbased

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Feb 22

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I'm stuck at the office and I'm staving! Definitely didn't pack enough snacks today... if I could I'd be drinking this right now.

Give me a ❤️ if you want to be drinking this too. Say hello to my low FODMAP strawberry and rhubarb smoothie.

Strawberries and rhubarb make the best smoothie buddies. It might sound like an odd combo but the tanginess of the rhubarb pairs super well with the sweetness from the strawberries to create a refreshing and vibrant drink.

1 serve 👇

🍓140 g (1 cup)fresh or frozen strawberries
🍓60 g (1/4 cup)stewed rhubarb
🍓250 ml (1 cup) low FODMAP milk 
🍓2 tsp pure maple syrup (add to taste) 
🍓1/2 tsp vanilla essence
🍓6 ice cubes (use if you are using fresh strawberries)

METHOD
Slice the strawberries in half, be super careful doing this if they are frozen. Place all the ingredients in the blender. Add the ice cubes if your strawberries aren’t frozen.

Blend until smooth. Taste and add a little bit more sweetener if it’s too tangy. The tanginess will depend on your stewed rhubarb (ours wasn’t sweetened).

Pour into your favourite glass and enjoy! 

FYI this recipe is also in our premium recipe club.

#lowfodmap #vegan #strawberries #rhubarb #strawberrysmoothie #fodmap #dairyfree #foodintolerances #ibsdiet #bloatfree #happytummy #nutrition #goodfood #fodmapfriendly #foodphotography #lowfodmapdiet #coeliac #glutenfreelife #foodblogger

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Feb 13

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It’s brunch time! It’s also Valentine’s Day so I thought I’d treat my man to a cooked breakfast. Say hello to my Greek scrambled eggs.
 
Serves 2:

1 medium-sized ripe tomato (diced or grated)
1 tbsp fresh chives (finely chopped)
1 tbsp fresh parsley (finely chopped)
2 tsp garlic infused oil
2 tsp olive oil 
3 eggs (beaten)
Salt and pepper

Fry the diced tomato in the garlic infused oil for 2 to 3 minutes until the liquid reduces. Then add the olive oil, chives and parsley to the pan along with the beaten eggs. Season with salt and pepper. Move the egg mixture gently around the pan for 1 to 2 minutes until the eggs are cooked to your liking.

Serve on toast of your choice (we used gluten free bread). Enjoy!

Do you have a favourite brunch meal? Tell me below 👇

#FODMAP #brunch #valentinesday #lowfodmap #glutenfreerecipe #coeliac #foodintolerances #glutenfreelife #brunchdate #lowfodmaprecipe #dairyfree #foodphotographer #inmykitchen #scrambledeggs #eggs #breakfast #glutenfree

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Jan 29

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Who loves eating the rainbow for dinner? 🙌 I do! 

It's hot here at the moment which means rice paper rolls make a refreshing low FODMAP dinner option.

I love that you can prep all of the ingredients in advance so you don't have to slave over a hot stove in the evenings.

What's your go-to summer meal?

P.S. You can get the recipe on alittlebityummy.com or follow my profile link.
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#lowfodmap #vegan #ricepaperrolls #seasonaleats #fodmapfriendly #vegetarian #foodintolerances #fodmapfriendly #fodmap #coeliac #glutenfreerecipe #lowfodmaprecipe #foodblogger #foodphotographer

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Jan 28

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I have exciting news! I’m incredibly honoured to announce that I’ve been nominated as a semi-finalist for the 2021 Young New Zealander Of The Year award.

It’s a privilege supporting people with Irritable Bowel Syndrome and other gut issues and I can’t wait to see what 2021 brings.

I also want to say thanks to the team behind the New Zealander of the Year Awards for making these awards possible.

@nzeroftheyear @kiwibanknz 
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#newzealanderoftheyear #nzeroftheyear #lowfodmap #coeliac #irritablebowelsyndrome #digitalhealth #telehealth #healthcare #fodmap #nutrition #guthealth

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Jan 18

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You know what I miss? Berry Bliss Muesli. It's crunchy and delicious with little pops of strawberry... I'm making a coeliac friendly version of this very soon.

In the meantime give me a ❤️ if you want to try this gorgeous low FODMAP version. I make this for my mum and she absolutely adores it!

Recipe on alittlebityummy.com or follow my profile link.

I'd also love to know what your favourite breakfast is so let me know in the comments 👇
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#lowfodmap #breakfast #strawberries #granola #muesli #birchermuesli #goodfood #vegan #lowfodmaprecipe #foodblogger #inmykitchen #fodmapfriendly #dairyfree #foodintolerances #fodmap
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