For many food enthusiasts, ramen holds a special place in their hearts and taste buds. 

The rich, flavorful broth, slurp-worthy noodles, and myriad toppings make it a beloved comfort food. However, for individuals following a Low FODMAP diet, navigating the world of ramen can be a bit challenging. FODMAPs are fermentable carbohydrates that can trigger digestive symptoms in some people. But fear not! With a few key considerations, you can still savor a delicious bowl of chicken ramen while adhering to a Low FODMAP diet.

Tips for Ordering Low FODMAP Chicken Ramen:

When ordering a chicken ramen bowl that is Low FODMAP, there are a few key components to consider:

• Broth: Opt for a chicken-based broth as it tends to be Low FODMAP compared to broths made from other meats. Avoid broths that contain onion or garlic, as these are high FODMAP ingredients. Look for a clear broth or one that is labeled as free from FODMAPs. 
• Noodles: Traditional ramen noodles are made from wheat flour, which are high FODMAP. However, many restaurants now offer gluten-free or Low FODMAP alternatives, such as rice noodles or soba noodles made from 100% buckwheat. Confirm with the server if the noodles are suitable for a Low FODMAP diet.
• Toppings: When it comes to toppings, be mindful of ingredients that can trigger digestive symptoms. Typical high FODMAP toppings to avoid include onion, garlic, mushrooms, and certain vegetables like red cabbage, snow peas, and asparagus. Opt for Low FODMAP alternatives like sliced chicken, bok choy, bamboo shoots, spinach, nori seaweed, and green onions (green part only).
• Spices and Seasonings: Certain spices and seasonings, such as chili powder, onion powder, or garlic powder, can contain high FODMAP ingredients. Please inquire about the specific spices used in the broth or seasoning to ensure they are Low FODMAP.

Being on a Low FODMAP diet doesn't mean you must give up on the joys of having a delicious, comforting ramen bowl. By being aware of potential high FODMAP ingredients and making informed choices when ordering, you can still enjoy a satisfying and tummy-friendly ramen experience. Ask the restaurant staff about their Low FODMAP options or if they can accommodate your dietary needs!

Easy Homemade Chicken Ramen Bowl 

Our Chicken Ramen Bowl recipe incorporates a delightful blend of flavors and nutritious ingredients. We start with a base of soba noodles made from buckwheat, offering a nutty taste and satisfying texture. Alongside the noodles, we include tender chicken breast cooked to perfection, providing a lean protein source. To add a pop of color, crunch, and nutrients, we include vibrant bok choy and carrots. 

For the homemade broth, we combine various ingredients to create a rich and aromatic base. The soy sauce brings its umami depth to the broth, while ginger paste infuses a warm and comforting note. Adding rice vinegar adds a touch of tanginess and helps balance the flavors. This homemade broth ensures a flavorful and Low FODMAP option compared to store-bought varieties that may contain high FODMAP ingredients such as garlic and onions.

Combining soba noodles, tender chicken, crisp bok choy, sweet carrots, and a flavorful homemade broth, make this ramen bowl a satisfying and wholesome meal. It's a delicious balance of textures and flavors, ensuring a nourishing and enjoyable dining experience.

Low FODMAP Chicken Ramen Bowl

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Our Chicken Ramen Bowl recipe incorporates a delightful blend of flavors and nutritious ingredients. We start with a base of soba noodles made from buckwheat and offer a nutty taste and a satisfying texture. Alongside the noodles, we include tender chicken breast cooked to perfection, providing a lean protein source. To add a pop of color, crunch, and nutrients, we include vibrant bok choy and carrots. 

Servings: 2 Prep: 15 minsCook: 15 minsTotal: 30 mins

Ingredients

4 cups chicken broth

2 tablespoons low sodium soy sauce

1 tablespoon ginger paste

1 tablespoon rice vinegar

Salt and pepper to taste

1 baby bok choy, halved

3 oz soba noodles

1 large egg

6 oz cooked chicken breast, thinly sliced

1 carrot, shredded

Optional garnish: sesame seeds, sliced green onions

Instructions

1

Bring the chicken broth to a simmer over medium heat in a large pot.

2

Stir in the soy sauce, ginger paste, rice vinegar, salt, and pepper. Let the broth simmer for about 10 minutes to infuse the flavors.

3

Meanwhile, blanch the baby bok choy in boiling water for about 2 minutes until tender-crisp. Remove and set aside.

4

Cook the soba noodles according to the package instructions. Drain and set aside.

5

Place the eggs in a small saucepan and cover with water. Bring the water to a boil, then reduce the heat and let the eggs simmer for 6 minutes for a soft-boiled egg. Remove the eggs from the heat, run them under cold water, and peel them carefully. Half the egg and set aside.

6

To assemble the ramen bowls, divide the cooked soba noodles among two bowls and ladle the broth over the noodles.

7

Top the noodles and broth with the sliced cooked chicken breast, blanched baby bok choy, julienned carrot, and soft-boiled egg.

8

Optional: Garnish with sesame seeds and sliced green onions.

9

Serve the chicken ramen bowls hot, and enjoy!

Nutrition Facts

Per serving

Calories
365

Fat
5.4g

Carbs
39.9g

Protein
37.7g

Fiber
3.2g

Sodium
984.4mg

Sugars
1.2g

Sat. Fat
1.4g

Notes

Kitchen Tools: 

Large pot

Medium pot

Small pot

Knife

Cutting board

Serving bowls

Soup ladle

Whisk (for stirring broth)

Measuring spoons

You can adjust the number of ingredients based on your preferences and serving size.

Feel free to add additional vegetables or toppings of your choice, such as spinach, bean sprouts, or nori seaweed.

For a vegetarian version, substitute chicken broth with vegetable broth and omit the chicken breast.

Soft-boiled eggs can be cooked to your preferred level of doneness. Adjust the boiling time accordingly.

Taste and nutrition may vary depending on ingredient variations. Nutrition analysis does not include garnishes.