If you’re a fan of banh mi, you’ll love these low FODMAP french fries! Inspired by the classic Vietnamese banh mi sandwich, this recipe features pickled veggies, seasoned pork, cilantro, and spicy mayo. My mouth is watering just looking at it! Plus, they’re ready in just 30 minutes – the perfect weeknight meal!
If you wanted to, you could also swap the french fries for a gluten-free bun or a bed of salad greens. It’s super versatile! Trust me, this recipe will quickly become a favourite amongst your low FODMAP recipes.
What is Banh Mi?
Banh mi is a Vietnamese food full of flavor and history. The term banh mi in Vietnamese actually means ‘bread’ and generally refers to a baguette-style loaf. For a long time, people in Vietnam ate baguette sandwiches with French-style toppings like ham, cheese, and butter, as French held colonial rule over Vietnam and these foods were common during that time. However, after the French rule ended in Vietnam, banh mi sandwiches started to feature more traditional Vietnamese ingredients like chillies, pickled veggies, and bo (vietnamese-style mayonnaise). And just like that, the banh mi that we know and love today was born! Since then banh mi has become a worldwide favorite.
Although traditional banh mi is made on bread, we’ve developed a low FODMAP spin on this classic that uses french fries as the base instead. All the delicious banh mi flavors without the high FODMAP wheat, garlic, or onions. This has quickly become one of my favorite easy weeknight meals!
Are french fries low FODMAP?
French fries are low FODMAP, as they are made from potatoes, a low FODMAP ingredient. This recipe uses store-bought frozen french fries, which are typically made with just potatoes, oil, and salt. It is still a good idea to check the ingredient list of frozen fries, as some of the crispy restaurant-style frozen fries do sometimes contain wheat flour. I chose shoestring fries for this recipe, but you could go for any style you like – crinkle cut, waffle fries, potato wedges; there’s so many possibilities!
I find that foods like french fries are commonly “frowned upon” and demonized for being unhealthy. As a registered dietitian, I’m letting you know that frozen french fries can definitely be part of a nutritious diet! They’re easy and convenient, plus they contain potassium, vitamin C, and carbohydrates for energy. Don’t forget, this recipe also contains protein, veggies, and some added fat – so it’s a balanced and filling meal option! Don’t let the noise of diet culture stop you from enjoying foods that taste good – all foods can fit (unless they make you physically sick of course).
Is sriracha low FODMAP?
This recipe has a slight spiciness to it, which can be attributed to the sriracha in both the pork and the spicy mayonnaise. I’ve been asked a few times whether sriracha is actually low FODMAP, as it does contain garlic in the ingredient list. According to Monash University, sriracha sauce is low FODMAP at doses of 1 teaspoon or less, which makes this recipe low FODMAP when split into the recommended 4 servings. We also love sriracha in low FODMAP stir fry for extra flavor!
This just goes to show that the low FODMAP diet isn’t black and white. It’s often about portions and meal spacing! If you do find you’re sensitive to spicy foods in addition to FODMAPs, you may still choose to reduce the sriracha in this recipe or swap the spicy mayo for regular mayo instead.
Is mayonnaise low FODMAP?
Yes! Regular plain mayonnaise is low FODMAP.
However, mayo-style dressings like Miracle Whip that have added ingredients could potentially be high in FODMAPs, as they often contain garlic. Although they haven’t been formally tested, it is best to limit these or to keep portions small.
How to Make Low FODMAP Banh Mi Inspired Fries
Start by preheating your oven and cooking the frozen french fries according to the package directions.
Prepare the pickled vegetables: While the fries cook, start cutting up your cucumber and carrots. I recommend julienne cutting, which means cutting them into thin slices that look like matchsticks. In a medium bowl, mix together 1/4 cup water, 1 tablespoon rice vinegar, and 1 teaspoon maple syrup. Add the sliced cucumber and carrots and toss to coat them with the water and vinegar mixture. Set the veggies aside to pickle while you prepare the pork.
Prepare the seasoned pork: In a small bowl, mix together 2 tablespoons soy sauce, 1 tablespoon rice vinegar, 2 teaspoons sesame oil, 2 teaspoons sriracha, and juice from half a lime. Place a large frying pan over medium heat, then add the ground pork and the sauce mixture.
Using a clean spatula, break up the pork as it cooks, stirring regularly. Once the pork is fully cooked and the sauce has mostly evaporated, remove from heat.
Prepare the sriracha mayonnaise: In a small bowl, mix together 1/3 cup mayonnaise, 1 teaspoon sriracha, 1 teaspoon maple syrup, and 1 tablespoon rice vinegar. Whisk until the sauce is smooth with no lumps.
Assemble the fries: Distribute the french fries onto plates or bowls. Top each bed of french fries with the cooked pork, followed by the pickled vegetables. Drizzle each plate with sriracha mayo and add some chopped cilantro for garnish. Enjoy!
Low FODMAP Banh Mi Inspired Fries
- 650 grams frozen french fries (see FODMAP shopping tip above)
Seasoned pork ingredients
- 1 lbs extra lean ground pork
- 2 tbsp soy sauce or tamari
- 1 tbsp rice vinegar
- 1/2 lime, juiced
- 2 tsp sriracha
- 2 tsp sesame oil
- 1/2 cucumber, julienned
- 1 carrot, peeled and julienned
- 1/4 cup water
- 1 tbsp rice vinegar
- 1 tsp maple syrup
- 1 handful cilantro, roughly chopped for garnish
- 1/3 cup mayonnaise
- 1 tsp sriracha
- 1 tbsp rice vinegar
- 1 tsp maple syrup
- Cook the frozen french fries according to the package directions.
- While the fries cook, prepare the pickled vegetables and pork. Start julienne slicing the cucumber and carrots. In a medium bowl, mix together water, 1 tbsp rice vinegar, and 1 tsp maple syrup. Add the sliced cucumber and carrots and toss to coat. Set the veggies aside to pickle while you prepare the pork.
- Mix together all pork ingredients, aside from the pork itself in a medium bowl. To a large frying pan over medium heat, add the ground pork and the sauce mixture. Using a clean spatula, break up the pork as it cooks, stirring regularly. Once the pork is fully cooked and the sauce has mostly evaporated, remove from heat.
- Prepare the sriracha mayonnaise: In a small bowl, mix together all sriracha mayonnaise ingredients until smooth with no lumps.
- Assembly: Distribute the french fries onto plates or bowls. Top with the cooked pork, followed by the pickled vegetables. Drizzle with sriracha mayo and add some chopped cilantro for garnish. Enjoy!