Looking for a quick and easy lunch you can take on-the-go? Packed with flavour, these low FODMAP chicken caesar wraps are perfect for work or a simple lunch at home.
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I love chicken! It's a low FODMAP protein, and it's pretty versatile. But, for some reason, I always end up with a spare chicken boob. I hate food waste, so I usually pop it on my salad or sneak it into another recipe I have planned throughout the week (I'm looking at you nachos!).
If you're looking for a healthy lunch option you can take to work or school, save your chicken boobs! This low FODMAP chicken Caesar salad wrap is the lunch you've been waiting for! Ready in 5 minutes, these wraps are the perfect sidekick for your busy day!
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Keep It FODMAP Friendly
Looking for a quick and easy lunch you can take on-the-go? These low FODMAP chicken Caesar wraps are perfect for work or school. Check out the notes below for tips on keeping this recipe FODMAP friendly!
First up, chicken! Since chicken is a protein, it doesn't have any FODMAPs (unless you add them). So, you can eat as much chicken as you'd like without adding to your FODMAP load.
We'll also be using cherry tomatoes. Monash University recently updated the recommended serving size for cherry from 5 to 3 tomatoes per sitting. Servings of 4 cherries or more are high in the FODMAP fructose.
This recipe also uses parmesan cheese. According to Monash University, parmesan cheese is low FODMAP in servings of 1/4 cups (40 g) per serving. Servings of 4 cups (500 g) or more high in lactose.
Our recipe uses 0.25 cups of parmesan total, which works out to 0.63 servings of lactose per wrap.
Next up, low FODMAP caesar salad dressing. I haven't found a low FODMAP caesar salad dressing at my local store, yet. So normally use Fody Food Co.'s Monash certified caesar salad dressing. According to the Monash app, Fody's caesar salad dressing is low FODMAP in servings of 2 tbsp (30 g) per sitting. Though, they don't list a maximum serving size.
We'll be using 1 tbsp per wrap, which is within Monash's recommended range.
Last but not least, wraps! Monash has finally tested wheat tortillas/wraps. According to the Monash app, wheat wraps are low FODMAP in servings of 1 wrap (35 g) per sitting. Servings of 1+ 1/4 wraps (43 g) are high in the FODMAP fructan.
We'll be using one wrap per serving, which is within Monash's recommended range. If you know one wrap isn't enough for you, swap it out for a gluten-free wrap or a brown rice wrap.
Show Your Work (FODMAP Math)
Wondering how your chicken Caesar wrap stacks up? Check the notes below to see how many servings of each FODMAP group are in one of these wraps.
Fructose = 1
Lactose = 0
Fructan = 1
GOS = 0
Polyols = 0
Whose Side Are You On?
Worried your low FODMAP chicken Caesar wrap will be lonely? Try pairing it with something simple like my low FODMAP kale and strawberry salad or my low FODMAP greek salad. Too much lettuce? Shake it up with my hearty low FODMAP roasted red pepper soup.
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Low FODMAP Chicken Caesar Wrap
- Total Time: 5 minutes
- Yield: 4 people 1x
Looking for a tasty lunch on-the-go? This low FODMAP chicken Caesar wrap is perfect for work or a quiet lunch at home!
- 1.5 cups chicken breasts, cooked and chopped
- 3 cups lettuce, chopped
- 12 cherry tomatoes, halved
- 0.25 cups parmesan cheese, grated
- 0.5 cup low FODMAP Caesar salad dressing
- pepper to taste
- 4 lg low FODMAP tortillas
- Combine all the ingredients (except the tortillas) in a large bowl. Place 1/4 of the mixture in the center of each tortilla and roll it up. Pin the tortilla closed with a toothpick if you're eating lunch on-the-go.
Recommended low FODMAP serving size – 1 wrap per sitting
Monash recently updated the recommended serving size for cherry tomatoes. This recipe has been updated to be in line with their new recommendations.
- Prep Time: 5 minutes
- Category: Dinner, Lunch
- Cuisine: American
Keywords: baked chicken, Caesar, Sandwich, Wrap
You might also like one of these:
Low FODMAP Turkey & Swiss Crepes Looking for a savoury lunch on-the-go? Grab one of these quick and easy turkey and Swiss crepes!
Epic Low FODMAP Grilled Cheese Looking for a classic lunch idea? Brace your taste buds, friend! This grilled cheese sandwich is so good you’ll forget it’s low FODMAP!
Low FODMAP Pulled Pork Looking for some FODMAP friendly comfort food? Made in the slow cooker and slathered in homemade BBQ sauce, this low FODMAP pulled pork will cure any comfort food craving!
If you like this post, don't forget to share it! Together we'll get the low FODMAP diet down to a science!
What brand of wrap did you use?
They might be the Food For Life brand? I can’t remember, sorry! I normally either scope out my gluten-free section or grab wraps from my local farmer’s market. If you can’t find a low FODMAP wrap where you are, you can totally eat this as a sandwich!
Hope that helps!