Looking for a healthy lunch idea you can take on the go? These tasty low FODMAP Thai grain bowls are packed with everything you need to power through your busy day!

These little Thai grain bowls are my new favourite lunchtime treat! They’re packed with a fresh, zesty flavour that seems to get even better as it rests throughout the week. So you don’t need to worry about packing your grains and your dressing separately. – And then somehow combining them when you get where you’re going.

Plus, these grain bowls are stuffed with plenty of colourful vegetables! So you can eat the rainbow while enjoying some Thai-inspired flavour on the run.

I usually pack my grain bowls up in small mason jars and strap a spoon to each jar with an elastic band. That way, all I have to do is remember to get the jar into my bag, and I have a healthy, protein-packed lunch no matter where I end up!

Heads up, quinoa grains are covered in a natural film called saponin. This coating helps protect the grains in nature, but it tastes terrible! So make sure to give your quinoa a good rinse before you make it!

I forget to rinse my quinoa 90% of the time and you can definitely tell the difference! So do yourself a favour and get in the habit of rinsing it when you take it out of the package. Your taste buds will thank you!

Keep it FODMAP friendly

This easy Thai grain bowl will help you power through anything your day throws at you! Check out the notes below for tips on keeping this recipe FODMAP friendly.

First up, quinoa. According to Monash University, white quinoa is low FODMAP in servings of 1 cup (155 g) per sitting. Servings of 5.5 cups (870 g) or more are high in the FODMAPs GOS and fructan.

We’ll be using 2 cups of quinoa total, which works out to 62 g per serving. This is well within Monash’s recommended range.

Next up, carrots. According to Monash, carrots don’t contain any detectable FODMAPs. This means you can add as many as you’d like without adding to your FODMAP load.

We’ll also be using red cabbage. According to the Monash app, red cabbage is low FODMAP in servings of 3/4 cups (75 g). Servings of 1.5 cups (150 g) are high in the FODMAP fructan.

Our recipe calls for 2 cups of red cabbage, which works out to 40 g per serving. This is well within the recommended range.

Next up, green onions. Monash has determined the green part of a green onion doesn’t have any detectable FODMAPs. So these won’t add anything to your overall FODMAP load.

We’ll also be using fresh basil. According to the Monash app, basil is low FODMAP in servings of 1 cup (16 g) though they don’t list a maximum serving size in the app.

Monash has explained on their FODMAP blog, that foods with no listed limits can be eaten in larger quantities. So this won’t add anything notable to your FODMAP load.

Next up, peanuts. Peanuts are low FODMAP in servings of 32 nuts (28 g) per sitting. Though, Monash doesn’t list a maximum serving size for this food either.

For our dressing, we’ll be using a few ingredients. First up, olive oil. Since oil is a fat, it doesn’t have any FODMAPs (unless they’re added). So regular old olive oil won’t add anything to your FODMAP load.

Next up, lime juice. According to Monash, lime juice is low FODMAP in servings of 1 cup (250 g) per sitting. Servings of 1 + 1/5 cups are high in the FODMAP fructan.

We’ll be using 1/3 of a cup total, which works out to 16.7 g per serving. This is well within Monash’s recommended range.

This recipe also calls for soy sauce. Soy sauce is low FODMAP in servings of 1 tbsp (42 g) per sitting. This food also has no listed limit.

Heads up, most brands of soy sauce contain a small amount of wheat. Monash has determined that the amount of wheat is low FODMAP, so you don’t need to use a gluten-free product. Remember, the low FODMAP diet is not a wheat-free diet!

Last but not least, maple syrup. According to Monash, maple syrup is low FODMAP in servings of 2 tbsp (50 g) per sitting. Though, again, they don’t list a maximum serving size.

We’re only using 2 tbsp total for this recipe. This works out to 10 g per serving, which is well within the recommended range, anyway.

FODMAP Math

Wondering how this low FODMAP Thai grain bowl stacks up? Check out the notes below to see how many servings of each FODMAP group are in 1.5 cups of this recipe. You can read more about FODMAP stacking and how to avoid it here.

Fructose = 0
Lactose = 0
Fructan = 1
GOS = 0.4
Polyol = 0

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• Low FODMAP Quinoa and Tuna Salad Looking for a healthy lunch that packs a protein-filled punch? With 19.8 g of protein per serving, this quinoa and tuna salad will keep you full and ready to conquer the rest of your day.
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• Low FODMAP Chicken Souvlaki Looking for a healthy lunch that travels? Packed with veggies and a fresh pop of lemon, this quick and easy low FODMAP chicken souvlaki will be the talk of your lunch table!

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