These Low FODMAP Ground Pork Noodle Bowls come together in just 30 minutes with 9 simple ingredients! Made with rice noodles, savory ground pork, FODMAP-friendly veggies, and a rich umami sauce, this easy and satisfying meal is perfect for busy weeknights.
Asian-inspired noodle bowls are the ultimate comfort food—filling, flavorful, and totally customizable! But traditional versions often rely on wheat-based noodles, garlic, and onion-rich sauces, which can be tricky for anyone following a low FODMAP diet.
These Low FODMAP Ground Pork Noodle Bowls keep things IBS-friendly without sacrificing flavor. Rice-based noodles replace wheat, while umami-packed ingredients like oyster sauce, ginger, and sesame oil add flavor-filled depth. Ground pork adds an affordable protein boost, and a mix of oyster mushrooms and green bell peppers sneaks in some IBS-friendly veggies.
Ready in about 30 minutes with just 9 ingredients, this quick, satisfying, and crave-worthy dish is one you’ll want on repeat!
Lotus Foods Millet & Brown Rice Ramen Noodles
For this recipe, I used Lotus Foods Millet & Brown Rice Ramen Noodles (not sponsored, I just like them) because they are a whole-grain gluten-free option for a smidge of extra nutrition on the low FODMAP diet. I found the plain cakes (without seasoning) at my local food co-op, but you can also get them at Thrive Market, and I hear at Costco (which I don't have locally).
If you can't find these noodles, this recipe works well with thicker-cut rice noodles such as Thai Kitchen Stir Fry Rice Noodles.
Ingredients
To make these Low FODMAP Noodle Bowls, add these ingredients to your shopping list:
- Rice-based ramen noodle blocks (like Lotus Foods Millet & Brown Rice Ramen) or rice noodles (like Thai Kitchen Stir Fry Rice Noodles) - 7.5 ounces (212 grams)
- Wheat-free oyster sauce (like Kikkoman Gluten-Free Oyster Sauce) - 3 tablespoons
- Rice wine vinegar - 1 tablespoon
- Ground ginger - 1 teaspoon
- Toasted sesame oil - 1 tablespoon
- Green bell pepper - 1 medium (300 grams) thinly sliced
- Oyster mushrooms - 1 cup thinly sliced // about a 4-ounce container
- Ground pork - 1 pound
- Green onion tops (green parts only) - ⅓ cup sliced
Low FODMAP Notes
In this section, I share information for ingredients that are either frequently asked about or have suggested serving sizes to remain low FODMAP. We each have unique tolerance levels and nutritional needs. Please listen to your body (and, if possible, work with a FODMAP-trained dietitian) to determine what is best for you. For more low FODMAP serving size info, please refer to the Monash FODMAP app and FODMAP Friendly website or app.
Rice-Based Ramen Noodles such as Lotus Foods Millet & Brown Rice Ramen Noodle Cakes (without the seasoning) appear to be low FODMAP by ingredients. Lotus Foods Millet and Brown Rice Ramen Noodle Cakes is a brown rice pasta made with just brown rice flour and millet flour. Brown rice pasta is low FODMAP in servings of 150 grams cooked. Millet flour is low FODMAP in servings of 100 grams.
If you can't find these rice-based ramen noodles, thick-cut rice noodles, such as Thai Kitchen Stir Fry Rice Noodles, work well as a substitute.
Rice noodles (stick) have been tested by Monash University and are low FODMAP in servings of 1 cup cooked or 220 grams.
Oyster sauce is low FODMAP in servings of 1 tablespoon or 20 grams, according to Monash University. Some products may contain high FODMAP ingredients, so double-check ingredients before purchasing. Kikkoman Gluten-Free Oyster Sauce appears to be made with low FODMAP ingredients.
Rice vinegar (or rice wine vinegar) is a type of low FODMAP vinegar. The suggested serving size is 2 tablespoons or 42 grams.
Ginger root is low FODMAP in servings of 1 teaspoon or 5 grams.
Sesame oil is low FODMAP in servings of 1 tablespoon or 18 grams.
Green bell pepper is low FODMAP in servings of 1 cup, ¼ medium, or 75 grams. Larger servings (more than 3.5 cups) contain higher amounts of fructan.
Oyster mushrooms: While most other mushrooms are considered high FODMAP, oyster mushrooms have been tested by Monash University and are low FODMAP in servings of 1 cup or 75 grams.
Green onion tops - the green part of green onions - are low in FODMAPs and should be tolerated by most on the low FODMAP diet in servings up to ¾ cup or 75 grams. Avoid the white bulb, which is high in FODMAPs. Learn more → Low FODMAP Garlic and Onion Substitutes.
Instructions
To make these low FODMAP ground pork noodle bowls, simply:
Get the Water Boiling. Bring a pot of water to a boil for the rice noodles. Check your noodle package for exact cooking times—you’ll come back to these while the pork is cooking.
Make the Sauce. In a small bowl, whisk together the water, oyster sauce, rice wine vinegar, and ground ginger. Set aside.
Cook the Veggies. Heat the sesame oil in a large skillet over medium to medium-high heat. Once hot, add the green bell pepper and sauté for 3–5 minutes until it starts to soften. Toss in the oyster mushrooms and cook for another 2–3 minutes, until everything is tender. Transfer the veggies to a clean plate.
Brown the Pork. In the same skillet, add the ground pork. Cook, breaking it into crumbles, for 5–7 minutes, or until browned and fully cooked.
Cook the Noodles. While the pork is browning, cook the rice noodles according to the package instructions. If using the Lotus Foods ramen, I've found the noodles a little challenging to separate. I've found it helpful to cook them a minute or two longer than the package instructions and to use chopsticks (or tongs) to separate the noodles as they are cooking. After the noodles are cooked, drain and briefly set aside.
Bring It All Together. Once the pork is cooked, return the sautéed veggies to the skillet. Pour in the prepared sauce and add the cooked noodles. Use tongs to toss everything together until the noodles are evenly coated and everything is combined. Cook for another 1–2 minutes, just until everything is warmed through.
Finish It Off. Remove from heat and stir in the sliced green onion tops.
Serve. Divide into bowls and enjoy while warm.
Storage
This dish is best enjoyed soon after preparing. However, leftovers can be refrigerated in a sealed container for up to 3 days if needed.
Related
Looking for other recipes like this? Try these:
Recipe
Low FODMAP Ground Pork Noodle Bowls
- Total Time: 30 minutes
- Yield: 4 servings 1x
- Diet: Low Lactose
Description
These Low FODMAP Ground Pork Noodle Bowls come together in about 30 minutes with just 9 simple ingredients! Packed with flavor, protein, and stir-fried veggies, this easy, satisfying meal is perfect for busy weeknights.
Ingredients
- 7.5 ounces (212 grams) rice-based ramen noodle blocks (like Lotus Foods Millet & Brown Rice Ramen - 3 blocks) or thick rice noodles (like Thai Kitchen Stir Fry Rice Noodles)
- ⅓ cup water
- 3 tablespoons wheat-free oyster sauce (such as Kikkoman Gluten-Free Oyster Sauce)
- 1 tablespoon rice wine vinegar
- 1 teaspoon ground ginger
- 1 tablespoon toasted sesame oil
- 1 medium (300 grams) green bell pepper, thinly sliced
- 1 cup thinly sliced oyster mushrooms
- 1 pound ground pork
- ⅓ cup sliced green onion tops (green parts only)
Instructions
- Get the Water Boiling. Bring a pot of water to a boil for the rice noodles. Check your noodle package for exact cooking times—you’ll come back to these while the pork is cooking.
- Make the Sauce. In a small bowl, whisk together the water, oyster sauce, rice wine vinegar, and ground ginger. Set aside.
- Cook the Veggies. Heat the sesame oil in a large skillet over medium to medium-high heat. Once hot, add the green bell pepper and sauté for 3–5 minutes until it starts to soften. Toss in the oyster mushrooms and cook for another 2–3 minutes, until everything is tender. Transfer the veggies to a clean plate.
- Brown the Pork. In the same skillet, add the ground pork. Cook, breaking it into crumbles, for 5–7 minutes, or until browned and fully cooked.
- Cook the Noodles. While the pork is browning, cook the rice noodles according to the package instructions. (Note 1) Drain and set aside.
- Bring It All Together. Once the pork is cooked, return the sautéed veggies to the skillet. Pour in the prepared sauce and add the cooked noodles. Use tongs to toss everything together until the noodles are evenly coated and everything is combined. Cook for another 1–2 minutes, just until everything is warmed through.
- Finish It Off. Remove from heat and stir in the sliced green onion tops.
- Serve. Divide into bowls and enjoy while warm.
Storage: This dish is best enjoyed soon after preparing. However, leftovers can be refrigerated in a sealed container for up to 3 days if needed.
Notes
Low FODMAP Serving: One serving of this recipe (a heaping cup) uses low FODMAP amounts of ingredients at the time of publication. Individual tolerance may vary, and low FODMAP servings may change. For more information on specific ingredients, please refer to the Monash FODMAP App or check out the "FODMAP Notes" section (above the recipe).
Note 1: If using the Lotus Foods Rice Ramen, the noodles can be a little tricky to separate when cooking. I've found it helpful to cook about a minute or two longer than the package states and to use chopsticks (tongs can work, too) to separate the noodles as they are cooking.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Main Dish
- Method: Stove Top
- Cuisine: Low FODMAP, Asian-Inspired
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Sarah says
This looks delicious but I can't stand mushrooms - any fodmap friendly substitutes you can suggest?
Julie says
I don't eat pork or beef. Would this work with ground poultry?
Em Schwartz, MS, RDN says
Hi Julie, Yes, ground poultry should substitute well. -Emily