Looking for a healthy lunch idea that's ready when you are? Ready in 15 minutes, this protein-packed low FODMAP power bowl is the perfect way to blast through your busy day!
Running season is almost here (at least in my brain), and I'm already starting to crave some of my go-to meals!
If you're looking for meals packed with fresh, healthy ingredients and low FODMAP protein, this low FODMAP power bowl is gonna rock your compression socks!
I love this recipe because it's super flexible! I used broccoli and carrots for the image (and the FODMAP math), but you can literally use any vegetables you have on hand! You can also swap out some or all of the rice for other low FODMAP starches like quinoa or roasted potatoes if that works better for your body.
For my plant-powered peeps, there are tons of low FODMAP proteins available like low FODMAP servings of beans, tofu, and tempeh that can give you a super clean boost of energy that won't hurt your tummy. If you need inspiration, you can download a list of low FODMAP protein sources in my free resource library.
Keep it FODMAP friendly
While this recipe is packed with fresh, healthy ingredients, there are only a few things you need to think about before digging into this tasty low FODMAP power bowl!
First up, broccoli. According to Monash University, broccoli heads are low FODMAP in servings of 3/4 cup (75 g) per sitting. Servings of 2+2/3 cups (240 g) are high in the FODMAP fructose.
We'll be using 1/4 cup of broccoli per serving, which works out to 25 g per sitting. This is well within Monash's recommended range.
The other ingredient to keep an eye on is lemon juice. According to Monash, lemon juice is low FODMAP in servings of 1/2 a cup (125 g) per sitting. Servings of 3/4 cups (187 g) or more are high in the FODMAP fructan.
We'll be using 1/2 a tbsp of lemon juice, which works out to 8 g per serving. This is well below Monash's recommended range, so you don't need to worry. But if you want to add more lemon juice to your macadamia sauce, be conscious you'll want to adjust your FODMAP math.
The rest of the ingredients won't add anything notable to your FODMAP load, so you're good to go here.
You are what you eat! Check out the notes below to see how many servings of each FODMAP group are in one of these easy low FODMAP power bowls.
Fructose = 0.3
Lactose = 0
Fructan = 0.1
GOS = 0
Polyol = 0
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Power through whatever your day throws you with this quick and easy low FODMAP power bowl!
- 2 tbsp macadamia nuts
- 1/2 tbsp lemon juice
- 2 tbsp ginger, grated
- 1/2 tbsp low FODMAP garlic-infused oil
- 2/3 cup brown rice, cooked
- 1 lg egg (cooked however you like)
- 1 tsp olive oil
- 1/4 cup broccoli – heads only, chopped
- handful of baby carrots
Combine the macadamia sauce ingredients in a blender and pulse until smooth.
Pop your brown rice into your bowl and cover with 2-3 tbsp of macadamia nut sauce. Stir until the rice is evenly coated.
Cook your egg whichever way you like. Once the egg is cooked, add it to your bowl.
While your egg is cooking, heat up the olive oil in a small pan and add the broccoli heads. Cook until the broccoli is tender (about 3-5 minutes) and transfer the broccoli to your bowl, followed by your baby carrots.
Recommended low FODMAP serving – 1 power bowl per sitting
You can swap out the egg for steamed tempeh to create a plant-based power bowl
- Category: lunch
- Method: no-cook
- Serving Size: 1 power bowl
- Calories: 485
- Sugar: 3 g
- Sodium: 149 mg
- Fat: 38 g
- Saturated Fat: 6 g
- Unsaturated Fat: 26 g
- Trans Fat: 0 g
- Carbohydrates: 30 g
- Fiber: 4 g
- Protein: 11 g
- Cholesterol: 215 mg
Keywords: low FODMAP power bowl, brown rice power bowl
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