Go Back
Easy Low FODMAP lunch recipes for work and on-the-go meals

Low FODMAP Lunch Recipes

A collection of easy and delicious low FODMAP lunch recipes that are gut-friendly and IBS-safe, designed to reduce bloating and discomfort while providing satisfying meals.
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Lunch, Main Course
Cuisine: Gluten-Free, Healthy
Calories: 350
Ingredients Method Notes

Ingredients
  

For the Lemon Herb Chicken and Rice Bowl
  • 1 cup quick rice or use leftover rice
  • 2 pieces chicken breasts pan-seared, sliced
  • 1 cup cucumber sliced
  • 1 cup shredded carrot fresh
  • 1 tablespoon olive oil for dressing
  • 1 tablespoon lemon juice
  • to taste salt and pepper
  • 1 tablespoon chopped chives as an onion substitute
For the Tuna and Cucumber Salad
  • 1 can canned tuna
  • 2 tablespoons mayo or lactose-free yogurt
  • 1 cup diced cucumber
  • 1 cup grated carrot
  • 1 teaspoon dill fresh or dried
For the Egg Fried Rice
  • 2 cups leftover rice
  • 2 pieces eggs scrambled
  • 1 teaspoon grated ginger
  • 1 cup chopped spinach
  • 1 tablespoon tamari for flavor
  • 1/2 cup frozen peas if tolerated
For the Turkey and Swiss Lettuce Wraps
  • 8 slices deli turkey
  • 4 slices lactose-free cheese or Swiss
  • 1 medium tomato sliced
  • 2 tablespoons mustard
  • 1 head lettuce for wrapping
For the Warm Quinoa Bowl
  • 1 cup quinoa cooked
  • 1 medium zucchini roasted
  • 1 tablespoon smoked paprika for flavor
  • 1 tablespoon feta cheese optional
For the Shrimp and Polenta
  • 1 cup polenta cooked
  • 1 cup shrimp sauteed
  • 2 tablespoons garlic-infused oil without garlic pieces
  • 1 teaspoon lemon zest
  • to taste black pepper
For the Tofu Veggie Stir Fry
  • 1 block firm tofu pressed and cubed
  • 1 cup bell peppers sliced
  • 1 cup bok choy
  • 1 tablespoon tamari
  • 1 tablespoon sesame oil for flavor
  • 2 cups rice for serving

Method
 

Preparation and Cooking
  1. Prepare each component of the lunch recipes as described in the ingredient section.
  2. Cook rice or quinoa according to package instructions.
  3. Prepare proteins by cooking chicken, shrimp, or tofu as per your preference.
  4. Assemble salads and wraps using fresh ingredients.
  5. Mix any dressings or sauces as needed.

Notes

Use portion control on low FODMAP diets to avoid discomfort. Store leftovers properly and consider freezing for convenience.