Low FODMAP Lunchbox #2

Ingredients

MAKE GLUTEN FREE

Servings:

Low FODMAP Minestrone Soup

1   portion of minestrone soup

Low FODMAP ANZAC Slice

1   piece of ANZAC slice

Crackers & Cheese

12   rice crackers (plain)*
40   colby or cheddar cheese or soy based vegan cheese (optional)*

Fruit

1   oranges (cut into segments)

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

Low FODMAP Lunchbox #2

Last updated Apr 8th, 2019


SERVES 1

BY Alana Scott
DIETITIAN REVIEWED BY Joanna Baker (APD)
FEATURED IN Lunch

Looking for some low FODMAP lunchbox inspiration?  Hot minestrone soup makes a yummy and filling lunch. Pack the soup in a thermos to keep it hot until you need it.  I love pairing my soup with some crackers, fruit, and a low FODMAP slice to create a nutritious lunchbox.

Note on cheese: Some cheeses are low FODMAP, however if you cannot tolerate any dairy, try swapping the cheese for chive dip.

  • Gluten Free Option
  • Low FODMAP
  • Egg Free
  • Nut Free
  • Soy Free
SHOW NUTRITION

Ingredients

MAKE GLUTEN FREE

Servings:

Low FODMAP Minestrone Soup

1   portion of minestrone soup

Low FODMAP ANZAC Slice

1   piece of ANZAC slice

Crackers & Cheese

12   rice crackers (plain)*
40   colby or cheddar cheese or soy based vegan cheese (optional)*

Fruit

1   oranges (cut into segments)

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

Nutrition per serve

    | |
Calories 851
Fat 38.3g
Saturates 14.8g
Protein 27.9g
Carbs 100.6g
Sugars 34.5g
Fibre 14.5g
Salt 1.5g
Iron 4.7mg
Calcium 479.7mg
Calories 849
Fat 38.2g
Saturates 9.1g
Protein 28.4g
Carbs 100g
Sugars 34.7g
Fibre 14.5g
Salt 1.5g
Iron 4.7mg
Calcium 487.7mg
Calories 851
Fat 38.3g
Saturates 14.8g
Protein 27.9g
Carbs 100.6g
Sugars 34.5g
Fibre 14.5g
Salt 1.5g
Iron 4.7mg
Calcium 479.7mg
    | | |
  1. Make the ANZAC slice over the weekend to reduce your work during the week. Store in an airtight container in the fridge to help it last longer.
  2. Your minestrone soup can be made on Sunday and used over the next few days as lunch. Remember to slightly under cook your gluten free pasta to stop it from disintegrating when you reheat it. Each morning before you head off to work, warm your thermos with some hot water while you heat the soup, then drain the thermos and fill with soup.
  3. If you want to get prepared you can pre-cut your cheese in advance and store the portions in snack size bags. That way you can just grab and go. If you don't want to use cheese, try my dairy free chive dip instead.
  4. Cut the orange into segments and store in a small container or bag.
  5. Pack your lunchbox with hot minestrone soup, a piece of ANZAC slice, crackers and cheese/dip, and an orange. Enjoy!

Buying Tips

Check the vegan soy based cheese does not include onion, garlic or coconut flour in the ingredients. Cheddar, Colby, mozzarella, and parmesan cheeses are all low FODMAP.

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.

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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