FODMAP Wraps with Chicken

FODMAP Wraps with Chicken
(Last Updated On: June 28, 2020)

One thing that can be super annoying when doing FODMAP groceries, is the price of some of the products! One of the products that stand out the most for me in this category is wraps. If you want to buy some low FODMAP wraps, you basically have to buy gluten-free ones. Well, I don’t know about other countries, but here in the Netherlands they actually charge you 3 euros for 2 wraps! It’s maddening! We can do better than that! So, today I share a recipe for homemade glutenfree FODMAP wraps!

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Glutenfree FODMAP wrap

How to Make Wraps

Making a wrap is as easy as making a crepe or dutch pancake. And to be honest, it’s not much different at all. Pick your flour, add water (instead of milk for pancakes) and a pinch of salt. Mix it all, bake and you’re done! Easy! If you do want to eat dutch pancakes, have a look at my buckwheat pancakes recipe!

The glutenfree FODMAP wraps are made with buckwheat flour. Personally, I think buckwheat is a great grain to use on the FODMAP diet. It’s nutritious and not too expensive. In comparison to regular refined flour, which is usually used for wraps, buckwheat contains higher levels of magnesium, iron, vitamin K and B11. Making it a (gut)healthy choice!
Do keep an eye out for brands of buckwheat that have a gluten-free logo on it, often buckwheat is contaminated with wheat during production!

You can keep the wraps in the fridge for about 2 days, and take them to work for lunch or have them for breakfast. So make yourself a big batch when you’re working on it anyway.

Are you following the low FODMAP diet but do you still have symptoms? Do you have questions about your personal situation and can’t find the answer on the internet? I can help you!

The Toppings

For these wraps, I used healthy low FODMAP savory toppings. I made a tasty sauce and used grilled chicken to add some protein to the wraps. To grill the chicken I used a grilling machine. Just put the chicken on the grill, close it, and the grill will tell you when it’s done. Super easy.

Try to stay away as much as possible from red meat when you’re topping your wraps. Red meat is not too good for your gut.
Other than that, you can go all out on topping them with whatever you want! Choose your favorite vegetables, cheese, olives, fish, herbs and so on! Get creative!

So get cooking now! Please tell me what your favorite wrap toppings are in a comment below!

Glutenfree FODMAP wrap

FODMAP Wraps with Chicken

Recipe by Positive Gut - positivegut.com

A healthy, low FODMAP (and gluten-free!) wraps recipe. Use leftovers for lunch or breakfast!
Prep Time 15 mins
Cook Time 10 mins
Total Time 25 mins
Servings 6 wraps

Ingredients
  

Wraps

  • 150 g buckwheat flour Keep an eye out for brands of buckwheat that have a gluten-free logo on it, often buckwheat is contaminated with wheat during production!
  • 400 ml water
  • olive oil

Toppings

  • 300 g chicken
  • 1 can artichoke hearts low FODMAP up to 75g
  • 1 red bell pepper
  • 1 pack arugula
  • 1 cucumber
  • 1 pack olives
  • 40 g Parmesan cheese

Sauce

  • 4 tbsp mayonnaise check the ingredients for FODMAP's!
  • 2 tbsp white wine vinegar
  • 2 tbsp paprika powder

Instructions
 

  • Start by making the sauce. Combine 4 tbsp of mayonnaise, with 2 tbsp white wine vinegar and 2 tbsp paprika powder. Mix thoroughly and set aside in the fridge.
  • Cut the artichoke hearts, red bell pepper, and cucumber into small strips.
  • Then you can start on grilling the chicken. Use a grill pan or grilling machine to cook the chicken. In the meantime, start on making the wraps. When the chicken is done, cut it into strips.
  • In a big bowl, combine the 150g of buckwheat flour with 400 ml of water. Use a mixer or whisk to mix it properly until there are no clumps left in the mixture.
  • Heat up a frying pan and sprinkle it with a little olive oil. Once the pan is hot, pour in a scoop of the wrap mixture. Enough to cover the whole bottom of the pan with a thin layer. Leave it to bake on medium heat. After about 2 minutes you will see the mixture starting to dry, once it looks dry enough, use a spatula to turn the wrap over. If you've done it right, the part that is now facing upwards looks nice and baked and might have a few brown spots. Let the wrap bake until the downside looks a little browned. You can check this by lifting up a side of the wrap in the pan.
  • Once the wrap is done, take it from the pan and put it on a plate. Repeat the steps until all the wrap mixture is used.
  • When all the wraps are baked, the chicken is done and cut into strips and the vegetables are cut, you can start on assembling the wraps. Put all your toppings on the work area, so you can easily reach it.
  • Take one wrap and put it on a plate. Add the desired amount of sauce to the middle of the wrap and spread it out in a line, covering the whole length of the wrap. This line will be where you will top the rest of your ingredients. On top of the sauce, add the red pepper, cucumber, chicken, arugula, olives and sprinkle a little parmesan cheese on top. Fold the left side of the wrap over the toppings, and start rolling it up. Secure the wrap (if needed) with a toothpick and lay aside while you repeat the steps for the other wraps. Make as many as needed, and keep the leftover wraps in the fridge for up to 2 days. Enjoy!


4 thoughts on “FODMAP Wraps with Chicken”

  • You have know idea how excited I was to find this recipe! I’ve been up most of the night planning school lunches for my son who has IBS but is also severely autistic and developmentally delayed. It has been extremely challenging to find a variety of things to send to school. Sandwiches are not his thing – more of a sensory issue I believe as he takes them apart but he likes wraps. Gluten free wraps here in Canada are so expensive but also super fragile, in other words useless for a wrap sandwich. So I’ve made buckwheat crepes successfully for him in the past and will be trying this tomorrow.

    • I tried to make the wraps.. massive failure. Maybe a video on how to make it? The break and are bot a wrap
      I wanted wraps soooo bad 🙂

      • Hi Bibian,
        Sad to hear that your wraps didn’t turn out well. Maybe try adding a little more batter to the frying pan, so they become thicker? And baking them on a lower heat, more slowly? That will probably do the trick. If not, you can add 1 tbsp of oil to the batter and mix it in. This will also help keep them more moist. Hope next time works and you get your highly anticipated wraps!

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