Low FODMAP Saucy Maple-Dijon Rice Noodles
This dish is proof that eating with a sensitive gut doesn't mean settling for bland or boring. The sauce is the real star — maple syrup and Dijon create this sweet-tangy base that gets depth from tamari, rice vinegar, and a hit of toasted sesame oil, all clinging to silky rice noodles in the best possible way. A few smart swaps make it work without sacrificing any flavor: garlic-infused oil delivers that savory backbone without the fructans, and only the green tops of the scallions are used, keeping things firmly in safe territory. Fresh ginger and a pinch of red pepper flakes round everything out so the dish feels lively and satisfying rather than stripped down. The whole thing comes together in about the time it takes to boil a pot of water, and it serves four, making it a solid weeknight option when you need something fast and genuinely craveable. Top it with toasted sesame seeds and a little cilantro if you have them — they add just enough texture and freshness to make each bowl feel finished.
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Learn more →Ingredients
4 servings
For the noodles
- 8 oz rice noodles (medium width, about ¼ inch)
- 2 tbsp garlic-infused oil
- 4 scallions, green tops only, thinly sliced
Ingredient noteThe green parts of scallions are low in FODMAPs. Avoid the white bulb which is higher in FODMAPs.
- 1 medium carrot, julienned or coarsely grated
- 1 tsp fresh ginger, finely grated
- salt and pepper, to taste
For the sauce
- 3 tbsp maple syrup
- 2 tbsp dijon mustard
- 2 tbsp tamari
- 1 tbsp rice vinegar
- 1 tsp toasted sesame oil
- ¼ tsp red pepper flakes
For serving
- 1 tbsp sesame seeds, toasted (optional)
- 1 tbsp fresh cilantro, roughly chopped (optional)
Instructions
- 1
Bring a large pot of salted water to a boil. Add the rice noodles and cook according to package directions until just tender with a slight chew at the center, about 4–6 minutes. Drain in a colander, rinse briefly under cold water to stop cooking, and set aside.
- 2
While the noodles cook, whisk together the maple syrup, Dijon mustard, tamari, rice vinegar, toasted sesame oil, and red pepper flakes in a small bowl until smooth. Set the sauce aside.
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