Recipes | Dinner

Low FODMAP Pork and Noodles

DFGFEZ

This post may contain affiliate links. Please see our disclosure policy for details.

Our Low FODMAP Pork and Noodles is quick enough for a weeknight and will satisfy your cravings for Asian take-out. If you love our Super Quick Korean Beef, served with rice (and MANY of you do), this is the noodle equivalent! Economical ground meat, noodles, simple seasonings and DINNER IS READY!

Low FODMAP Pork and Noodles in wooden bowl with chopsticks

FAST Low FODMAP Pork and Noodles

So many of you have shown us that you love our Super Quick Korean Beef recipe. That recipe starts with ground beef, adds sweet and savory Asian seasonings, comes together in a flash and is served with rice. This recipe is similar, but stars pork and noodles.

When I saw a recipe for Shanghai-Style Scallion Noodles with Ground Pork in the print copy of the January/February 2020 issue of my Milk Street Magazine I knew I wanted to make it – overhauled for our low FODMAP diet, of course.

vertical of Low FODMAP Pork and Noodles in wooden bowl with chopsticks

The original recipe called for 2 whole bunches of scallions, the green parts and the white parts and a fair quantity of dried Asian-style wheat noodles. In Shanghai, this is street food. The dish is meant to be casual and easy to make. And it is!

I made some low FODMAP tweaks, and let me tell you, it checks off all the boxes:

  1. Our Low FODMAP Pork and Noodles is quick to make
  2. Uses easy to find ingredients
  3. Scallion greens lend tons of onion flavor; the whites are not missed
  4. Gluten-free noodles worked perfectly; use Jovial spaghetti for best results. Asian rice noodles do not approximate the texture of the wheat noodles that were originally recommended.
  5. SO FREAKIN’ GOOD! (OK, subjective, but still)
  6. And even beginner cooks will have success!

Ingredients For Low FODMAP Pork and Noodles

Ingredients for Low FODMAP Pork and Noodles on grey background

Garlic Infused Vegetable Oil – Let me make this very clear: this is no time to use olive oil! The beauty of our recipe for Garlic-Infused Oil is that you can use whatever oil you like as a base. We always have both garlic-infused olive oil as well as garlic-infused vegetable oil on hand. We use olive oil based for Mediterranean dishes but when it comes to Tex-Mex or Asian cooking we always use vegetable oil.
Olive oil has much too strong a flavor profile for our Low FODMAP Pork and Noodles.

Scallion Greens – Check out our Explore An Ingredient: Scallions for more info. We use a lot of scallion greens in our low FODMAP cooking and in this dish,  they are a featured player.

Rice-Based Spaghetti – Asian style rice noodles will not provide the right toothsome-ness needed for this dish, nor will many rice-based noodle products. We find consistently good results with Jovial and highly recommend their spaghetti for this dish.

Brewed Soy Sauce – Soy sauce can vary hugely in flavor and we prefer naturally brewed. You can read more in our article, Are Soy Sauce & Tamari Low FODMAP? We stock San J in the kitchen and prefer the gluten-free, low sodium type.

SugarPlain granulated white sugar is low FODMAP and the sweetener of choice for these Low FODMAP Pork and Noodles.

How To Make Low FODMAP Pork and Noodles

This is so easy; I can explain it so simply! Cook the pasta and set aside.

Separate out the green parts of the scallions and cut them into 2-inch (5 cm) lengths, then cut those lengthwise into strips; set aside.

Heat the oil until shimmering over medium heat in a wok or large skillet and add half of the voluminous amount of chopped scallion greens. Cook until crispy; remove and set aside. Add pork to the pan and stir-fry until cooked through, then add soy sauce and sugar and combine everything together well. Cook for another minute or two until the pork is glazed with sauce. Add the noodles and raw scallions and toss to warm noodles. Plate up, garnish with hot pepper and serve! SLURP!

Low FODMAP Pork and Noodles in wooden bowl, white background

Low FODMAP Pork and Noodles in wooden bowl with chopsticks
4.8 from 5 votes

Low FODMAP Pork and Noodles

Our Low FODMAP Pork and Noodles is quick enough for a weeknight and will satisfy your cravings for Asian take-out. If you love our Super Quick Korean Beef, served with rice (and MANY of you do), this is the noodle equivalent! Economical ground meat, noodles, simple seasonings and DINNER IS READY!

Makes: 4 Servings
Prep Time: 5 minutes
Cook Time: 20 minutes
Total Time: 25 minutes
Author: Dédé Wilson

Ingredients:

  • 12- ounces (340 g) low FODMAP gluten-free rice-based spaghetti, such as Jovial, cooked to al dente and drained and set aside
  • ¼ cup (60 ml) Garlic-Infused Oil, made with vegetable oil, or purchased equivalent
  • 20 scallions, green parts only, cut into 2-inch (5 cm) lengths, then cut lengthwise into thin strips
  • 8- ounces (225 g) ground pork
  • 1/3 cup (75 ml) soy sauce
  • 3 tablespoons sugar
  • 1 hot pepper, such as serrano or jalapeno, stem removed, sliced thinly crosswise

Preparation:

  1. Heat oil until shimmering over medium heat in a wok or large skillet and add half the scallion greens. Sauté until crisp; remove and reserve.
  2. Add pork to the wok, break it up and sauté until cooked through. Add the soy sauce and sugar and stir everything together well to coat the pork. Continue to stir-fry until the meat looks glazed. Add the drained noodles, reserved raw scallion greens and fried scallion greens and toss to combine and heat noodles through. Serve garnished with hot pepper slices. SLURP UP!

Tips

FODMAP Information

Our recipes are based on Monash University and FODMAP Friendly science.

  • Scallions: The green parts of scallions are low FODMAP as determined by Monash University lab testing and can be used to add onion flavor to your low FODMAP cooking.
  • Sugar: Monash University and FODMAP Friendly have both lab tested white, granulated sugar. Monash states that a Green Light low FODMAP serving size of white sugar is 1/4 cup (50 g). FODMAP Friendly simply states that they have tested 1 tablespoon and that it is low FODMAP. Regular granulated white sugar is sucrose, which is a disaccharide made up of equal parts glucose and fructose. Sucrose is broken down and absorbed efficiently in the small intestine.

Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.

Course: Dinner, Main Course
Cuisine: Asian

Nutrition

Calories: 630kcal | Carbohydrates: 73g | Protein: 19g | Fat: 29g | Saturated Fat: 4g | Cholesterol: 41mg | Sodium: 1133mg | Potassium: 205mg | Fiber: 3g | Sugar: 9g | Vitamin C: 1mg | Calcium: 12mg | Iron: 1mg

All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.