Low FODMAP Lunchbox #1
Ingredients
MAKE GLUTEN FREEServings:
Low FODMAP Lunch Box
1
mustard mayo chicken salad
1
spiced pumpkin & carrot muffin
2
roasted red pepper hummus
1
veggie sticks (carrot, cucumber)
10
rice crackers*
80
banana (firm - no brown spots)*
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).
-
Gluten Free -
Low FODMAP -
Dairy Free -
Nut Free
Ingredients
MAKE GLUTEN FREEServings:
Low FODMAP Lunch Box
1
mustard mayo chicken salad
1
spiced pumpkin & carrot muffin
2
roasted red pepper hummus
1
veggie sticks (carrot, cucumber)
10
rice crackers*
80
banana (firm - no brown spots)*
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
720
Fat
24.1g
Saturates
3.2g
Protein
30.9g
Carbs
94g
Sugars
32.5g
Fibre
12g
Salt
0.5g
Iron
4.3mg
Calcium
180.1mg
Calories
720
Fat
24.1g
Saturates
3.2g
Protein
30.9g
Carbs
94g
Sugars
32.5g
Fibre
12g
Salt
0.5g
Iron
4.3mg
Calcium
180.1mg
Calories
720
Fat
24.1g
Saturates
3.2g
Protein
30.9g
Carbs
94g
Sugars
32.5g
Fibre
12g
Salt
0.5g
Iron
4.3mg
Calcium
180.1mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- 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.
Buying Tips
When choosing bananas make sure you select common bananas and not sugar bananas. Then use the bananas when they are firm (green to just yellow) and then become high FODMAP when they are ripe (have brown spots).
Choose plain rice cakes or rice crackers and avoid ones that are flavoured with high FODMAP ingredients like onion powder, garlic powder, milk powder, milk solids, whey powder (chicken flavoured or sour cream & chives often contain sneaky FODMAPs). Also check that there is no inulin (chicory root/dietary fibre) listed in the ingredients list.
Gluten Free Tips
There are no gluten free tips for this recipe.
Dairy Free Tips
There are no dairy free tips for this recipe.
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
