Low FODMAP shrimp lo mein noodles
Today, I have a delicious low FODMAP version of a popular dish for you: low FODMAP shrimp lo mein. Noodles with different vegetables, shrimp, and a homemade lo mein sauce.
What is shrimp lo mein?
Originally, lo mein is a Chinese dish with egg noodles. Lo mein noodles are often served with either meat or seafood. Such as beef, chicken, pork or shrimp. In this case, I made a shrimp lo mein with of course shrimps.
Next to the meat or seafood lo mein noodles usually contain different vegetables and a sauce that includes soy sauce.
Because egg noodles are not low FODMAP in large amounts, I opted for the low FODMAP soba noodles. Pick gluten-free soba noodles if you have to eat strictly gluten-free.
How to make low FODMAP shrimp lo mein noodles?
For the low FODMAP shrimp lo mein noodles, I used soba noodles. You can also use (brown) rice noodles if you prefer these.
For the vegetables, you can pick whatever vegetables you like in a stir-fry. Just make sure that you don’t stack vegetables that contain the same FODMAP group.
I used oyster mushrooms, carrots, green bell pepper, and romaine lettuce or bok choy.
The sauce is simple to make. You mix soy sauce, mirin (Chinese cooking wine), sesame oil, and black pepper together in a bowl.
In another bowl mix 1.5 tbsp cornstarch with a little bit of water to make a thick sauce. Stir the cornstarch into the sauce. Then your homemade stir-fry sauce is ready to use!
How many calories are in this dish?
When you make shrimp lo mein according to this recipe, 1 serving has 469 calories. 7 grams of fat, 67 grams of carbs, 7 grams of fiber, and 33 grams of protein. This recipe makes 2 servings.
How to store
You can store the low FODMAP shrimp lo mein noodles in the fridge in a airtight box up to 3 days. Reheat in a pan or in the microwave.Print
A healthy and easy-to-make dinner: low FODMAP shrimp lo mein noodles. With vegetables and homemade stir-fry sauce. Gluten-free option and lactose-free.
For the sauce
- 4 tbsp soy sauce*
- 1.5 tbsp cornstarch
- 1 tbsp mirin (Chinese cooking wine)
- 1/2 tsp sesame oil
- 1/2 tsp black pepper
For the noodles
- 150 g (5.3 oz) oyster mushrooms
- 1 small romaine lettuce or 150 g (5.3 oz) bok choy
- 2 stalks of spring onion, the green part.
- 100 g (3.5 oz) carrots
- 1/2 green bell pepper
- 140 g (4.9 oz) soba noodles*
- 200 g (7 oz) shrimps
- Put all the ingredients for the sauce together in a bowl except for the cornstarch.
- Put the cornstarch into a small bowl and add water until you get a thick sauce consistency. Add this to the rest of the sauce and stir well.
- Rub the oyster mushrooms clean and cut them into pieces.
- Wash the lettuce or bok choy, remove the end and cut it into pieces. Cut the green part of the spring onion into rings.
- Clean the carrots and bell pepper and cut them into small pieces.
- Bring a pan with water to boil and cook the noodles according to the instructions on the package. Drain and rinse with cold water. Put aside.
- Heat some oil in a wok on high heat.
- Add the carrots, bell pepper, mushrooms, and the white part of the lettuce or bok choy to the pan and fry for 3 minutes.
- Add the green part of the lettuce or bok choy and spring onion. Fry for another minute.
- Pour the sauce in and heat for 2 minutes.
- Then add the shrimp and fry for 3-4 minutes until it turns pink.
- Finally, add the noodles and stir everything together. Serve immediately.
*To make this recipe gluten-free, use gluten-free soy sauce and gluten-free soba noodles.
- Prep Time: 20 min
- Category: Dinner
- Method: Stir fry
- Cuisine: Chinese
- Serving Size: 1 serving
- Calories: 469
- Fat: 7
- Carbohydrates: 67
- Fiber: 7
- Protein: 33
Keywords: low FODMAP shrimp lo mein, low FODMAP lo mein noodles, gluten-free lo mein noodles, gluten-free shrimp lo mein
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