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Home » Recipes » Take To Work » Low FODMAP Nourish Bowl to Take to Work

Low FODMAP Nourish Bowl to Take to Work

September 4, 2020 By Joana Oliveira

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three round nourish bowls packed with different veggies, grains and protein

Customize a packable low FODMAP lunch with a delicious nourish bowl. Follow these easy steps and you’ll have a filling, healthy and safe take-to-work meal you can assemble to your liking.

three round nourish bowls with three dressings in a rectangular container

Make your low FODMAP nourish bowl by following this formula: a LF grain, a LF pulse, a LF vegetable and a protein (check the recipe for low FODMAP – LF – safe ingredients and portions). Top with seeds and one of the three delicious vinaigrette-style salad dessings below.

Each ingredient group has 3 different options with endless possibilites, all of them low FODMAP. Whatever combination you choose, rest asure that all serving sizes and options are low FODMAP and that there won’t be any fodmap stacking.

three packed nourish bowls with three dressings in a rectangular container

The best lunch boxes

Now that you know how to make your own low FODMAP Nourish Bowl, let’s talk about lunch boxes.

You can choose any kind of container to transport your lunch, but I have a preference for glass containers with plastic lids like these ones (affiliate link). They are easy to clean, microwave safe and seal well. They come in all shapes and sizes. For this recipe I chose a medium small round glass container I bought in Ikea. They are quite handy, easy to carry and to clean. Downside is that they are a bit heavier that plastic lunchboxes.

Dressing should be stored in a separate small leakproof container. The movements from home to work will emulsify the dressing to perfection, before pouring it on your bowl at lunchtime. For this recipe I reused these baby food contaniers by Glasslock (affiliate link). You can also use a mini jam jar, like the ones you see in hotels for breakfast.

three filled lunchboxes and three dressing containers, both stacked

And if you love your meal in a bowl, check out my Vegan Rejuvenating Bowl and my Korean Nourish Bowl. You can also easily pack them in a lunch box.

three packed nourish bowls with three dressings in a rectangular container
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4.75 from 16 votes

Low FODMAP Nourish Bowl

Customize a packable low FODMAP lunch with a delicious nourish bowl. Follow these easy steps and you'll have a filling take-to-work meal.
Prep Time10 mins
Cook Time20 mins
Total Time30 mins
Course: Lunch
Cuisine: Low Fodmap
Keyword: abundance bowl, nourishing bowl
Servings: 1 person
Author: My Gut Feeling

Ingredients

  • 1/2 cup brown rice OR quinoa OR millet
  • 3.5 oz | 100g chicken breast OR tofu OR 1 egg
  • 1.59 oz | 45g cherry tomatoes OR carrots OR spinach
  • 1.41 oz | 40g canned chickpeas OR canned lentils OR sprouted mung beans
  • 0.35 oz | 10g sunflower seeds OR sesame seeds OR pumpkin seeds

Dressing

  • 3 tbsp olive oil extra virgin
  • 1 tbsp apple cider vinegar OR lemon juice OR balsamic vinegar
  • 1 tbsp mustard OR lactose free yoghurt OR soy sauce
  • Pinch of salt
  • Pinch of black pepper

Instructions

  • Place your favorite grain in 1 cup of boiling salted water. Reduce the heat to minimum and let cook for 20 minutes or until water evaporates and the grain is cooked. Fluff with a fork and set aside.
  • Choose one > EGG cook the egg in a pan with boiling water for 10 minutes | CHICKEN BREAST heat 2 tbsp of olive oil in a pan over medium–high heat. Add the chicken, sprinke some salt and cook each side for 5 minutes or until meat is cooked | TOFU drain and wrap with paper towel. Place a plate and a heavy object on top and set aside for 10 minutes. Cut into squares and coat with salt and cummin. In a hot grill pan, grill 5-10 minutes or until crispy and golden brown.
  • Choose one > CHERRY TOMATOES cut in half | CARROTS grate or ribbon with a potato peeler | SPINACH heat 2 tbsp of olive oil in a pan over medium–high heat. Add the spinach and sauté for 5 minutes or until spinach has wilted.
  • Drain and wash one of the pulses and set aside.
  • Assemble bowls in a lunch box. Cover the bottom with the grain. Add the protein, a vegetable and a pulse on top and sprinkle with the seeds. Place the lid and put in the fridge until eating.
  • For the dressing, in a small leakproof container, combine all the ingredients and whisk until smooth. Place the lid and put in the fridge until eating.
  • You can enjoy the nourish bowl cold or slightly heated in the microwave. Toss over the dressing before eating.
Tried this recipe?Mention @mygutfeelingblog or tag #mygutfeeling!

This recipe has been revised and updated on March, 31st 2022, according to Monash FODMAP’s latest updates.

Filed Under: Budget-friendly Recipes, Popular Recipes, Salads, Take To Work Tagged With: buddha bowl, nourishing bowl, salad bowl

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Reader Interactions

Comments

  1. Catarina Braz

    September 7, 2020 at 10:08 pm

    Profunda Gratidão Joana ! pela generosidade da partilha.
    Excelente trabalho.
    Blog interessantíssimo.
    Tenho SII e ando a aprender tudo de inicio.
    Um previlégio ter graças a si acesso a exemplos práticos de combinação de elementos para fazer uma refeição.

    Reply
    • Joana

      September 8, 2020 at 9:53 am

      Muito obrigada, Catarina! Fico mesmo feliz por poder ajudar 🙂 Muito força e vai ver que vai conseguir controlar os sintomas.

      Reply
  2. Sandra Cicala

    August 18, 2021 at 9:13 pm

    Adorei! Mas ocorreu uma dúvida, lentilhas, grão de bico e beterraba(de outra receita), podem na dieta FODMAP? Obrigada! Sandra. Estou te seguindo no Instagram.

    Reply
    • Joana

      August 25, 2021 at 12:05 pm

      Olá Sandra! Grata por me seguir 🙂 Podemos até 46g de lentilhas em conserva e 42g de grão-de-bico também em conserva. Beterraba, podemos apenas a conservada em vinagre – pickles. Isto porque os FODMAP diluem-se nos líquidos de conserva e ficam mais fáceis de digerir. Deixo o link desta receita em Português: http://www.mygutfeeling.eu/pt/bowl-de-salada-low-fodmap-para-a-marmita/

      Reply
  3. Violaine

    August 2, 2022 at 6:16 pm

    Thanks a lot for this! I must really start eating on a low fodmap diet but I have been postponing it because I am a terrible cook and also have very little time to dedicate to it. However this seems relatively easy and fast to prepare and I am finally thinking to give it a go. 😊

    Reply
    • Joana Oliveira

      August 4, 2022 at 12:55 pm

      You’re welcome 🙂 happy to help!

      Reply

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Hello and welcome to My Gut Feeling! My name is Joana and I follow the low FODMAP diet. Here you can find low FODMAP recipes and tips. Hope you enjoy!

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