Looking for a light and simple dinner idea? This easy low FODMAP shrimp lo mein will rock your socks!Heads up, this post uses affiliate links. If you make a purchase using one of the links I've provided, I'll receive a small sum of money. You can read more about my affiliations here.
Red meat is really hard on my system! But, coming from a traditional meat and potatoes family, it's been a staple in my diet for years.
Since being diagnosed with endometriosis last year, my husband and I have been making a super effort to get creative about our meals! This has lead to quite a few FODMAP-friendly adventures in our kitchen, and I cannot wait to share them with you!
One of our new favourites is this light and simple low FODMAP shrimp lo mein! Heads up, this dish is traditionally made with skinny egg noodles. But I couldn't find any low FODMAP ones, so I did an emergency swap for some low FODMAP spaghettini. If you pass your wheat re-challenge, feel free to switch back!
Keep it FODMAP friendly
Shake up your dinner routine with this epic low FODMAP shrimp lo mein! Check out the notes below for tips on keeping this recipe FODMAP friendly!
First up, noodles. I mentioned above that traditional lo mein is made with skinny egg noodles. I wasn't able to find any low FODMAP egg noodles, so I swapped them out for low FODMAP spaghettini.
If you're in the elimination phase of the program, you'll need to use gluten-free noodles. According to Monash University, gluten-free noodles are low FODMAP in servings of 1 cup (145 g) per sitting. Servings of 1.5 cups (217.5 g) or more are high in the FODMAP fructan.
We'll be using 8 oz of pasta per person, which works out to about 73 g per sitting. This is well within Monash's recommended range.
Next up, chicken broth. It can be quite a challenge to find low FODMAP chicken broth at your local store. For my North American peeps, both Campbell's no-salt added chicken broth and GoBio's chicken broth are low FODMAP.
I use a TON of chicken broth in my kitchen, so I like to make my own. If you're interested in learning how to make your own broth, you can try my low FODMAP chicken broth recipe. This has no FODMAPs, so it won't add anything to your FODMAP load.
If you need something you can use on the fly, Fody Foods Co. has a Monash-certified chicken soup base. The soup base comes in granule form, so it will last for.ever!
We'll also be using soy sauce. According to Monash, soy sauce is low FODMAP in servings of 2 tbsp (42 g) per sitting. Monash hasn't listed a maximum serving size. Though they do recommend using a smaller serving if your product has onion or garlic listed on the ingredient label.
We'll be using 2 tbsp + 2 tsp of soy sauce total. That works out to 17.5 g per person, which is well within the recommended range.
Next up, broccoli florets. According to Monash, broccoli florets (the heads, not the stems), 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 two cups of broccoli total, which works out to about 50 g per serving. This is well within Monash's recommended range.
Last but not, rice vinegar! Monash has determined that rice vinegar is low FODMAP in servings of 2 tbsp (240 g) per sitting. Though they don't list a maximum serving size.
We'll be using tbsp of rice vinegar total. This won't add anything notable to your FODMAP load.
Wondering how this easy low FODMAP shrimp lo mein stacks up? Check out the notes below to see how many servings of each FODMAP group are in 1/4 of this recipe.
Fructose = 0.7
Lactose = 0
Fructan = 0.5
GOS = 0
Polyol = 0
Want to try this tasty recipe? Don't forget to save it for later!
Looking for a light and simple dinner idea? This FODMAP-friendly shrimp lo mein will be a family favourite in no time!
- 8 oz low FODMAP spaghettini
- 1 + 1/2 cup low FODMAP chicken broth
- 2 tbsp + 2 tsp low sodium soy sauce
- 1 tsp corn starch
- 1 tsp roasted sesame oil
- 1/2 tsp sugar
- 1/2 tsp freshly ground pepper
- 2 tsp canola oil
- 2 cups broccoli florets
- 3/4 cup carrot, peeled and thinly sliced
- 3/4 cup red pepper, thinly sliced
- 1 lb XL shrimp, peeled and deveined
- 1 tsp fresh ginger, peeled and grated
- 1 tbsp rice vinegar
- Cook your pasta for two minutes less than the instructions say (skip any salt or oil). Drain the pasta and set it aside.
- Combine the chicken broth, soy sauce, corn starch, sesame oil, sugar, and black pepper in a small bowl. Set it aside.
- Heat up your canola oil in a large frying pan or wok over high heat. Add the broccoli, carrots, and red pepper and saute until the vegetables are tender but still crisp (about 5 minutes).
- Add 1/4 of the broth mixture and cook for another 2 minutes. Then add the ginger, shrimp, and another 1/4 of the broth mixture. Cook until the shrimp are just about done (around 3 minutes)
- Add the pasta and the remaining broth mixture. Stir for 1 more minute, then remove the pan from the burner and add the rice vinegar. Give it one final stir and serve.
Recommended low FODMAP serving – 1/4 recipe
If you tolerate wheat, swap out the spaghettini for traditional thin egg noodles
- Category: lunch, dinner
- Method: saute
- Cuisine: Chinese
- Serving Size: 1/4 recipe
- Calories: 433
- Sugar: 5 g
- Sodium: 1702 mg
- Fat: 11 g
- Saturated Fat: 1 g
- Unsaturated Fat: 3 g
- Trans Fat: 0 g
- Carbohydrates: 52 g
- Fiber: 3 g
- Protein: 37 g
- Cholesterol: 240 mg
Keywords: Low FODMAP lo mein, low FODMAP shrimp lo mein, gluten free shrimp lo mein
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