Low FODMAP Lunchbox

Ingredients

    |

Servings:

Low FODMAP Lunch Box

1   mustard mayo chicken salad
1   spiced pumpkin & carrot muffins
2   roasted red pepper hummus
1   veggie sticks (carrot, cucumber)
10   rice crackers*
80   banana (firm - no brown spots)*

* See the FODMAP Tips, Dairy Tips and Gluten Free Tips for the ingredient notes above the method.

Low FODMAP Lunchbox #1

SERVES 1
BY ALANA SCOTT REVIEWED BY Joanna Baker (APD)
FEATURED IN Lunch

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 & 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 muffinsroasted 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 Option
  • Low FODMAP
  • Dairy Free
  • Nut Free
MAKE GLUTEN FREE SHOW NUTRITION

Nutrition per serve

    | |
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
Love this recipe? Get your weekly meal plans.
FREE TRIAL
    | | |
  1. 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.
  2. Make a batch of roasted red pepper & pumpkin hummus. This hummus will last for 5 to 6 days in the refrigerator.
  3. Make the mustard mayo chicken salad the night before. It will keep for two days in the refrigerator.
  4. 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

If you are highly sensitive to gluten, check all packaged products, processed meat (like bacon), nuts, seeds and dried fruit do not contain a warning for trace gluten. If you are just on the low FODMAP diet you do not need to worry about this.

Dairy Free Tips