Best Low FODMAP Keto Miso Mushroom and Chicken Ramen with Chili and Tahini

Quite a mouthful to say, but this low FODMAP recipe packs a full punch of umami flavor! Here’s a delicious ramen with a tahini, miso, and chili as the base, filled with mushrooms, chicken pieces, and bean sprouts acting as noodles. The tahini or sesame paste, adds a creaminess from its natural sesame oils, while the chili brings a mellow spicy flavor. Keto low FODMAP dinner recipes can be quite tricky as many Keto ingredients are limited on a low FODMAP diet. The good news here is while most mushrooms are high in mannitol, oyster mushrooms get the green light!

What mushrooms can I use?

Not all mushrooms are equal in the FODMAP charts, many common varieties are high FODMAP for mannitol and should be avoided on a low FODMAP diet. These include button mushrooms, portobello mushrooms, shiitake mushrooms (fresh + dried), and enoki mushrooms. That said, there are a few mushroom options that you can include as part of your diet. Oyster mushrooms (2 cups serve), canned champignon mushrooms (1/2 cup serve), black fungi (1 cup serve), and shimeji mushrooms (1 cup serve).

Is tahini low FODMAP?

Tahini, or sesame paste, is technically high FODMAP for oligos in servings greater than 1 tablespoon. As this recipe serves 6, 4 tablespoons have been used and are acceptable on a low FODMAP diet. If you are making a single serving of this ramen, use no more than 1 tablespoon.

Can I adapt the recipe for different diets?

This recipe is naturally gluten-free and dairy-free and can be made vegan by substituting the chicken for firm tofu. If you are celiac or gluten-sensitive, watch out for regular soy sauce as this will often contain wheat. Source tamari which is a gluten-free soy sauce.

What can I serve this recipe with?

Serve with fresh green scallion ends, chives, grated carrot, fresh cilantro, nori seaweed or zucchini noodles for another option.

Can I substitute any ingredients?

You can use light or dark tahini for this recipe, or peanut butter if you are avoiding sesame past.

If you can't find the specific mushroom, or if you’re not a fan of mushrooms, skip it altogether and replace it with another veggie of choice or more chicken.

If Urfa chili pepper is tricky to find, simply use regular chili pepper flakes and adjust the spice to your liking.

For a more complex ramen flavor, substitute some of the water for chicken or beef bone broth.

Hints and tips for this ramen recipe:

Before adding the tahini to the ramen, it must first be diluted with the hot miso broth in stages before adding to the whole pot to avoid the tahini splitting and curdling. Add the tahini into a large jug then add ½ cup of the hot broth, whisk thoroughly to combine. It will first thicken into a dense paste, but keep with it and add another ½ cup of hot broth. The paste will begin to loosen up. Repeat a final time until the tahini is a loose but smooth consistency. Pour the tahini mixture back into the main broth pot and whisk through. If the tahini does split and curdle, all is not lost, it will still taste great, just keep whisking until it eventually comes together.