Looking for a fresh and healthy lunch idea? These quick and easy low FODMAP rainbow wraps will be a family favourite in no time!
Ok, I know what you're thinking. Amy, I am a grown adult and cannot be seen eating a rainbow wrap…
I know, I know! Originally I made these for my low FODMAP kid-friendly eBook. I had planned to leave them there, but they were sooooo good! Like, shockingly delicious! So I'm bringing them here to share with you.
These wraps get their magic from a very grown-up red pepper dip. Plus they're packed with a ton of fresh veggies to keep you boppin' through the new year rush.
I don't know about you, but I could definitely use some vegetables to recover from my 2020 diet! And this is a very efficient and mature way of making sure a wide variety of nutrients and vitamins make it into my diet.
If it helps, you can definitely keep the wrap whole and give it a very grown-up name like “nutrient-dense wrap” or “a wrap packed with fresh vegetables in a variety of colours.” You do you! But this is definitely my new favourite way to eat the rainbow!
Keep it FODMAP friendly
There are only two things you need to keep in mind when making these mouthwatering low FODMAP rainbow wraps!
First up, tortilla wraps. Monash has FINALLY tested wheat tortillas and has found that they're low FODMAP in servings of one 35 g wrap per sitting. 1 + 1/4 wraps (43 g) are high in the FODMAP fructan and should be avoided if you're in the elimination phase.
If you want to have a larger serving of these tasty rainbow wraps (I wouldn't blame you!), you can always opt for gluten-free wraps or brown rice wraps.
Rice tortillas can crack when you're rolling them, so pop them in the microwave or in a warm frying pan (no oil) before you make the wraps. Warming them up will help them be a little more flexible when you're rolling them.
The second thing you'll want to keep in mind is the baby spinach. According to Monash University, baby spinach is low FODMAP in servings of 1.5 cups (75 g) per sitting. Servings of 2+3/4 cups (150 g) are high in the FODMAP fructan. Word's still out on old and decrepit spinach. I'll keep you posted.
Anywho, we'll be using 1 cup of spinach, which works out to 12.5 g per serving. So you'll be well within Monash's recommended range.
Last but not least, red peppers. Monash has recently updated the low FODMAP serving for red bell peppers. While they used to be listed as “eat freely” they now have a small low FODMAP serving.
This recipe used to include red peppers in the vegetable filling as well as in the roasted red pepper dip. To be compliant with Monash's changes, the raw red peppers have been removed from the recipe to lower the FODMAP load, so you'll see them in the post images, but not in the recipe.
Red peppers are now listed as low FODMAP in servings of 1/3 of a cup (43 g) per sitting. For the roasted red pepper dip, we'll be using 1/4 a cup of roasted red peppers which works out to 19 g per serving. This is well within Monash's updated range.
The rest of the ingredients won't add anything notable to your FODMAP load, so you're good to go there!
FODMAP math
You are what you eat! Check out the notes below to see how many servings of each FODMAP group are in one rainbow wrap.
Fructose = 0.4
Lactose = 0
Fructan = 0.2
GOS = 0
Polyol = 0
Want to try this tasty recipe? Don't forget to save it for later!
Low FODMAP Rainbow Wraps
- Total Time: 20 min
- Yield: 4 servings 1x
Description
Looking for a fresh and healthy lunch idea? These tasty low FODMAP rainbow wraps are the perfect way to indulge in your veggies!
Ingredients
(Red Pepper Dip)
- 1/2 cup roasted red peppers
- 1/2 cup lactose-free sour cream
- 1/2 tsp dried basil
- 1/4 tsp salt
- pinch pepper
(Rainbow Veggie Wraps)
- 4 – 8” brown rice tortillas
- 2 oz cheddar cheese, thinly sliced
- 1 cup baby spinach
- 1 cup matchstick carrots
- 1 cup red cabbage, thinly sliced
Instructions
- (Red Pepper Dip) – Combine red pepper, sour cream, basil, salt and pepper in a blender and blend until smooth.
- (Rainbow Veggie Wraps) – Spread the red pepper dip on each tortilla and top with cheese, spinach, red pepper, carrots, and cabbage. Gently roll up each wrap, tucking the outer edge underneath the wrap. Slice into 1″ rounds and serve.
Notes
Recommended low FODMAP serving – 1 roll/wrap per sitting
Monash has recently updated their serving of red peppers. This recipe has been modified to accommodate the new lower serving size. You may notice red peppers in the images on this post. These have been removed from the recipe to make it compliant with the new low FODMAP guidelines.
- Prep Time: 20 min
- Cook Time: 0 min
- Category: lunch
Nutrition
- Serving Size: 1 roll
- Calories: 320
- Sugar: 5 g
- Sodium: 517 mg
- Fat: 16 g
- Saturated Fat: 9 g
- Unsaturated Fat: 1 g
- Trans Fat: 0 g
- Carbohydrates: 33 g
- Fiber: 4 g
- Protein: 9 g
- Cholesterol: 39 mg
Keywords: low FODMAP rainbow veggie wraps, gluten free veggie wraps, vegetarian rainbow wraps
You might also like one of these:
- Low FODMAP Peanut Chicken Rolls These savoury low FODMAP peanut chicken rolls are the perfect make-ahead meal for your busy schedule!
- Low FODMAP Taco Salad Looking for a healthy dinner idea? Packed with fresh veggies and bold taco flavours, this taco salad so tasty you’ll forget it’s low FODMAP!
- Low FODMAP Quinoa Salad Looking for a quick and easy recipe you can take on-the-go? This simple quinoa salad is packed with protein and fresh flavours to keep you full throughout your busy day.
If you like this post, don't forget to share it! Together we'll get the low FODMAP diet down to a science!
