Today’s forecast: 100% chance of deliciousness at lunch!
If you’re on a low FODMAP diet and you’re hungry, but struggling with what to eat for lunch, you’re in luck. Today’s blog article has 5 easy and tasty low FODMAP lunch ideas. These lunch ideas all incorporate a balance of nutrients for maximum satisfaction and have a hint of mediterranean flair.
Left over Chicken & Quinoa Nourish Bowl
Leftovers are a great start to a healthy lunch, but who wants to eat the same meal again and again. This Chicken Quinoa salad uses left over chicken from dinner and jazzes it up with fresh veggies and quinoa to give a light yet satisfying lunch time treat.
Serves: 1
Ingredients:
- 1 cup cooked quinoa
- Leftover chicken from dinner, sliced
- 3 cherry tomatoes, halved
- ¼ cup cucumber, sliced
- 1 radish, sliced
- ¼ avocado, mashed
- 1 cup salad greens
- 1 tbsp olive oil
- 1 tbsp lemon juice
- Salt and pepper to taste
Instructions:
- In a large bowl, combine the salad greens, cooked quinoa, grilled chicken, cherry tomatoes, cucumber, radish and avocado
- In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper.
- Pour the dressing over the salad and toss to combine.
Hint: if you are taking this to work, take the dressing in a separate container and add when you are ready to eat.
Make ahead Frittata
This high in protein frittata is easy to make and will leave you satisfied all afternoon. It can be made at the weekend and kept for up to 3 days in the fridge, or frozen in an airtight container for food emergencies.
Serves: 4
Ingredients:
- 2 medium potatoes
- ½ cup broccoli, chopped finely
- ½ cup spring onion greens, sliced
- 100g baby spinach, roughly sliced
- 1 cup grated mozzarella
- ¼ cup low FODMAP self-raising flour
- Salt & pepper
- 4 eggs
- 1 cup lactose free milk
Instructions:
- Pre-heat oven to 200°C. Lightly grease 20cm an oven proof dish.
- Pierce each potato 4 times with a fork and microwave on high for 4 minutes, or until tender. Allow to cool, then dice into 1cm cubes
- In a large bowl combine cooled diced potatoes, finely chopped broccoli, spring onion greens, baby spinach, grated mozzarella and self-raising flour. Season with salt and pepper and toss to combine.
- In a sperate bowl whisk eggs and lactose free milk together. Pour egg mixture over the veggies. Bake for 30-4o minutes until cooked through and lightly golden.
- Allow to cool before slicing
Warming Pumpkin Soup with Sourdough Cheese Toasties
The perfect winter warmer, this pumpkin contains 3 serves of veggies and only takes 15 minutes to make and is the perfect weekend lunch on a cold wintery day.
Serves: 2
Ingredients:
- 1 cup kent pumpkin, diced
- 1 carrot, sliced
- ½ cup canned cannellini beans, drained
- 1 cup low FODMAP stock (we love Urban Forager)
- 4 slices sourdough, buttered
- 4 slices cheese
- 1 tsp garlic infused olive oil
- 2 tbsp cream
- Pinch of cayenne pepper (optional) to serve
Instructions:
- Place pumpkin, carrot, drained cannellini beans and low FODMAP stock in a large pot. Bring to the boil. Reduce heat and simmer for 10 minutes until pumpkin and carrot are tender.
- Meanwhile, make the cheese toastie. Heat garlic infused oil in a pan over a medium heat. Place bread in the pan butter side down, top with 2 slices of cheese and a second slice of bread butter side up. (note the butter is on the outside of the toastie). Cook for 2 minutes each side until bread is lightly golden and cheese is melted. Repeat with the second toastie. Place to the side
- When pumpkin and carrot are soft, remove the soup from the heat. Using a stick blender, whizz the soup until smooth. Divide soup between two bowls and topping each with a swirl of cream and a pinch of cayenne pepper.
Turkey Wrap
You can’t beat a good sandwich and this one ticks all the boxes. Veggies, protein, healthy fats and flavour all wrapped in a low FODMAP parcel. It’s a quick, easy, and delicious meal ideal for a satisfying lunch or snack.
Serves: 1
Ingredients:
- ½ cup roast turkey (or chicken), shredded
- ½ carrot, grated
- handful baby spinach leaves
- 1 tbsp fresh coriander
- ¼ red capsicum, sliced
- ¼ cup cabbage, sliced
- ¼ avocado, mashed
- 2 tbsp mayonnaise
- Squeeze of lemon juice
- 1 low FODMAP wrap
Instructions:
- In a small bowl combine avocado, mayonnaise and lemon juice. Place to the side
- Place shredded turkey, grated carrot, spinach, coriander, capsicum and cabbage on a chopping board. Using a sharp knife, chop and mix all ingredients.
- Drizzle mayonnaise and avocado mixture over turkey and veggies. Mix well
- Lay wrap flat on a plate and top with turkey and veggies. Wrap tightly.
Tuna & Veggie Pasta Bowl
This low FODMAP tuna bowl combines flaky canned tuna, gut friendly chickpea pasta and fresh veggies for a nutritious and filling meal. Topped with a drizzle of olive oil and a squeeze of lemon juice, it provides a refreshing and balanced blend of protein, carbs, and healthy fats. Quick to prepare and packed with flavour, it’s an ideal option for a light lunch.
Serves: 1
Ingredients:
- 1 can tuna in olive oil
- 1 cup chick pea pasta
- 3 cherry tomatoes, halved
- Handful of rocket
- ¼ of a Lebanese cucumber, sliced
- ¼ red capsicum, sliced
- 5 green olives
- Extra olive oil to drizzle
- Squeeze of lemon juice
- 1 tbsp black sesame seeds
Instructions:
- Cook chickpea pasta to packet directions.
- Meanwhile, drain the tuna and combine with cherry tomatoes, rocket, cucumber, capsicum and olives.
- Drain the pasta and combine in a bowl with tuna and veggies. Drizzle with olive oil and a squeeze of lemon juice. Sprinkle with sesame seeds and serve.
Final Thoughts
These lunch ideas are perfect for anyone following a low FODMAP diet. They are quick, easy, and packed with the nutrients your body needs to stay energized throughout the day. Enjoy!
Are you looking for more delicious and nutritious low FODMAP meal ideas? As specialized IBS and FODMAP dietitians, we can help you create a personalized meal plan that suits your dietary needs and lifestyle. Book an appointment today and take the next step towards feeling your best every day!
4 Comments
These sound great, Joanna! I’m definitely trying them all.
A question about the quiche. Do I finely dice the broccoli and measure it out like that, or do I measure out half a cup of flowerets first and then finely dice them, which would then measure less than half a cup? I think I know the answer, but ….just to be certain… Thanks.
Great question, I cut it first and then measure it ☺️
They all look amazingly tasty. Can’t wait to try them. Thanks