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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



  • 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
  • 2 eggs
  • olive oil


  • 300 g chicken
  • 1 can artichoke hearts low FODMAP up to 50g
  • 1 red bell pepper
  • 1 pack arugula
  • 1 cucumber
  • 1 pack olives
  • 40 g Parmesan cheese


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


  • 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 2 eggs, 400 ml of water and a little bit of oil. 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!