Low FODMAP Noodles in a Jar



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About this Recipe

This recipe is from Sara Chadwick’s ‘Tummy Revolution 21’ book. Tummy Revolution 21 is a practical dietary aid for people with Irritable Bowel Syndrome (IBS) who are figuring out which foods trigger their symptoms. The book contains all low FODMAP friendly recipes for those following the low FODMAP diet. Check out my book review in the previous post. You have until the 17th January 2019 to enter for a chance to win a copy of this book.

These mouth-watering jam jar noodles make for a yummy and different packed lunch. It also keeps in the fridge for a couple of days if you want to make a batch.



  • 1 (150g) chicken breast fillets (free range if possible)
  • 1 spring onion (green part only)
  • ½ tsp salt
  • 5 black peppercorns or some freshly ground pepper
  • 1 cup (200ml) water


  • 1 tbsp lime juice
  • 1 tsp white wine vinegar
  • 3 tsp brown sugar
  • 1 tbsp fish sauce
  • 1 tbsp soy sauce or tamari (for gluten free)
  • ½ tbsp olive oil
  • 1 tbsp chicken stock (from your boiled chicken)


  • 1 small carrot , shredded
  • ½ red pepper, finely sliced
  • 1 green or red chilli, finely sliced (optional)
  • 100g rice noodles
  • 1 handful shredded cabbage
  • 1 spring onion (green part only), chopped
  • 1 small handful of coriander

Step by Step Instructions

Step 1

Pour 1 cup of water into a medium saucepan and add chopped spring onion, salt and peppercorn. Bring to boil and add the chicken. Let it simmer under a lid for 20 minutes until cooked through. Take out the chicken from the stock and drain off the stock from the vegetables (you will need the stock for the sauce). Leave the stock and the chicken to cool.

Step 2

In a small bowl mix together the lime juice, white wine vinegar, brown sugar, fish sauce, tamari/soy sauce, olive oil and chicken stock. Pour the sauce mix into the jam jar.

Step 3

Begin layering the vegetables in your jam jar starting with the carrots, followed by noodles, peppers, chillies, cabbage, spring onion. Slice the chicken and add together with some  coriander to finish off.

Step 4

Seal the lid and store in the fridge until ready to eat. Simply add boiling water almost all the way up to the top edge and leave for about 3 minutes.

TIP – You can substitute the chicken with fish or if you’d like to make it vegetarian use Tofu. Just leave the stock out in this case.

I hope you enjoyed this recipe. You can find more recipes like this in Tummy Revolution 21: The Art of Taming Your Tummy by Sara Chadwick, available now.