Low FODMAP Lunchbox #1
Low FODMAP Lunchbox #1
Struggling to pack a low FODMAP lunchbox? Let me show you how to create a delicious and filling low FODMAP lunch! Today's lunch box features a mustard mayo chicken salad, spiced pumpkin and carrot muffin, and low FODMAP hummus with veggie sticks! My top tips are to make the spiced pumpkin & carrot muffins and a batch of hummus over the weekend to cut down on food prep work during the week. Pack your mustard mayo chicken salad with ice packs (chiller pads) to keep it cool until lunch time.
You can find the recipes here: Mustard mayo chicken salad via the Monash Low FODMAP Blog, spiced pumpkin & carrot muffins, roasted red pepper hummus.
FODMAP Note: Common bananas when they are firm (unripe - green or just yellow) are low FODMAP in 100g serves, however they become high FODMAP for fructans when ripe (yellow with brown spots).
Ingredients
Make gluten freeLow FODMAP Lunch Box
rice crackers
FODMAP
banana (firm - no brown spots)
FODMAP
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- Make a batch of spiced carrot & pumpkin muffins. These will last for several days in an air tight container or you can freeze and thaw the muffins as needed.
- Make a batch of roasted red pepper & pumpkin hummus. This hummus will last for 5 to 6 days in the refrigerator.
- Make the mustard mayo chicken salad the night before. It will keep for two days in the refrigerator.
- Pack your lunch box with a portion of mustard mayo chicken salad (I like packing mine into glass jars), 1 spiced pumpkin & carrot muffin, 1 small banana, 2 to 3 tablespoons of roasted red pepper with either veggie sticks (I like cucumber & carrot) or with plain rice crackers. Keep your lunch cool using ice packs or chiller pads.
Nutrition per serve
- Standard |
- Dairy Free |
- Gluten Free
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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
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 alongsi... Read more
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