This DIY take on the familiar Cup of Noodles is delicious, perfect for lunch, and tastes so fresh! Low FODMAP, gluten free, vegan, dairy free.

Pin Miso Ginger Cup of Noodles here!

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low FODMAP Cup of Noodles #tararochfordnutrition #lowfodmap

I’m officially 35 weeks and 3 days pregnant today, and with the current state of the Coronavirus, I am hunkered down at home. I was originally planning on teaching two cooking classes this week, but because we are all practicing social distancing the classes have been cancelled. Those were some of the last official things for work I had scheduled to happen before baby girl arrives. Of course I’ll have blog posts coming on Tuesdays and Thursdays for the next couple of weeks, but I don’t really have many commitments to other people – which feels really great (just in case baby girl decides to come early!), but also makes me feel a little like…”what should I do now?”

Now about this Cup of Noodles recipe…I can’t wait to share it with you! I was watching the Food Network not too long ago (I love getting inspiration there!) and I saw a recipe for Cup of Noodles that looked so yummy, fun, and cozy so I decided to make my own Low FODMAP version and turned out to be a serious winner.

low FODMAP Cup of Noodles #tararochfordnutrition #lowfodmap

Cup of Noodles Tips:

  • This is a great meal prep recipe. It easily makes about 4-5 jars that you just add water to when it’s time to eat. Store in the fridge, then toss it in your lunch bag in the morning.
  • These noodle cups are much more filling than I anticipated (which is saying a lot because I am very hungry a lot of the time now!). Brian agrees with me here. When I packed the first one in his lunch, he thought he was going to be hungry after but was surprised by how filling the cup of noodles actually was.
  • The base is what gives the Cup of Noodles all the flavor – miso, tamari, hot sauce, sesame oil, and ginger…so flavorful!
  • I used tofu for a protein boost in each cup, but you could also use leftover shredded chicken or any other protein option you can think of (let me know what you experiment with!)
  • Soba noodles are gluten free because they are made with buckwheat flour, but if you are sensitive to wheat or gluten make sure to read the ingredient list because many soba noodle brands contain some wheat as well.

low FODMAP Cup of Noodles #tararochfordnutrition #lowfodmap

low FODMAP Cup of Noodles #tararochfordnutrition #lowfodmap

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low FODMAP Cup of Noodles #tararochfordnutrition #lowfodmap

Miso Ginger Cup of Noodles

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  • Author: Tara Deal Rochford
  • Total Time: 21 minutes
  • Yield: 4-6 pint jars 1x


This DIY take on the familiar Cup of Noodles is delicious, perfect for lunch, and tastes so fresh! Low FODMAP, gluten free, vegan, dairy free.



3 cups cooked soba noodles (6 oz uncooked)

½ cup white miso paste 

¼ cup tamari

2 tablespoons sesame oil

1 tablespoon Texas Pete hot sauce

2 tablespoons freshly grated ginger

4 scallions, the green part chopped

1 jalapeno, thinly sliced

1 cup frozen carrots or frozen carrots with peas

1 cup tofu, drained and cubed

1/2 cup fresh basil, torn


Bring a large pot of water to boil and cook noodles according to package directions. Drain and divide between the jars.

Combine the miso, tamari, sesame oil, hot sauce, and ginger in a medium bowl. Divide this flavor mixture between the jars. 

Divide the scallions, jalapeno, carrots, tofu and basil between the jars. 

To serve, fill jar with hot water and allow to steep for about 2 minutes. 

To store, cover with lids and chill for up to a week to eat at a later time. When ready to serve, fill with hot water and allow to steep for about 2 minutes.



This recipe has not been tested for FODMAP content, but all ingredients are used in low FODMAP amounts according to the Monash University App. 

*2 tablespoons of miso paste is low fodmap

  • Prep Time: 15 minutes
  • Cook Time: 6 minutes
  • Category: soup
  • Method: stove top
  • Cuisine: asian

low FODMAP Cup of Noodles #tararochfordnutrition #lowfodmap

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