Looking for a tasty lunch on-the-go? These low FODMAP ham and havarti crepes may look fancy, but they come together in seconds. Ready to be the talk of your lunch table? Let’s get munching!
I love using savoury crepes for lunches on-the-go! It does take a minute to make them, but they’re freezer friendly. So I normally make them on the weekend and thaw them as I need them.
Once you have some crepes on hand, these low FODMAP ham and havarti sandwiches come together in seconds. Plus, since crepes are folded, they’re easy to eat one-handed. That means whether I’m walking my dogs, heading for the subway, or typing on my computer my sandwich innards actually stay in my sandwich.
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Keep It FODMAP Friendly
Looking for a simple lunch you can take on-the-go? Try these low FODMAP ham and havarti crepes! Check out the notes below for tips on keeping this recipe FODMAP friendly.
First up, ham. Since meat is a protein, deli meats like ham don’t have any FODMAPs. Just make sure to look at the label or ask your deli counter to check for added high FODMAP ingredients.
Next up, havarti. According to the Monash app, havarti cheese is low FODMAP in servings of 2 slices (40 g). Servings of 4 cups (500 g) or more are high in lactose. Our recipe uses 2 slices of cheese, which is within the recommended range.
We’ll also be using low FODMAP flour. If you’re in the elimination phase, this means you should be using gluten-free flour. You should still check the label for other high FODMAP ingredients as gluten-free doesn’t always mean low FODMAP.
Remember, unless you have celiac disease, you’re avoiding the FODMAP fructan in the wheat. Not the gluten itself.
We’ll also be using milk. If you’re in the elimination phase, you’ll need to use a lactose-free brand.
Last but not least, butter. Unlike other dairy products, you won’t need to use lactose-free butter. According to the Monash app, butter is low FODMAP (since it’s all fat). Just make sure to check the ingredients for added “milk solids” and you’re good to go.
Whose Side Are You On?
Think your ham and havarti crepe looks a little lonely? If you’re on the go try pairing it with this fruit and walnut salad or this easy red cabbage coleslaw. If you’re hanging out at home, try pairing it with these easy low FODMAP potato wedges!
Want to try these low FODMAP ham and Havarti crepes? Don’t forget to PIN THIS RECIPE for later!
Looking for a simple lunch on-the-go? Try these easy low FODMAP ham and havarti crepes!
- 1 cup low FODMAP all-purpose flour
- 1 cup lactose-free milk
- 1/2 cup lukewarm water
- 4 lg eggs
- 1/4 cup unsalted butter
- 1/2 tsp sugar
- 1 slice havarti slices
- 200 g ham slices
Stick all your crepe ingredients into a blender and blend until smooth. Then, either leave the lid on or cover the opening with plastic wrap and let the batter rest on the counter for 30 minutes.
Warm a crepe pan (or a small frying pan) over medium heat. Add 1 tsp of butter and swirl it around to coat the bottom of the pan. Lift the pan off the burner and hold it at a 90-degree angle. Add 1/4 cup of batter to the top of the pan and swirl it around to coat the bottom of the pan. Place the pan back on the burner and cook it for 1-1.5 minutes. Then flip, and cook for one more minute on the other side.
Place one crepe on a plate and add 200g of ham and one slice of havarti. Fold up your crepe and serve it warm or cold.
This recipe makes 12 crepes. To freeze the extra crepes, place a sheet of wax paper between each crepe and store them in a freezer-safe Ziploc bag. They can live in there for up to a month for an easy sandwich on the go.
These low FODMAP ham and havarti crepes are the perfect lunch on-the-go! Did you like this recipe? Don’t forget to share it! Together we’ll get the Low FODMAP Diet down to a science!
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© 2019 Amy Agur – The FODMAP Formula
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