Sick of eating gluten-free bread? These low FODMAP turkey and swiss crêpes will hit the spot! Made with fresh ingredients, this recipe is the perfect lunch on-the-go!
Finding a low FODMAP bread can be surprisingly challenging! Most of the brands at my local store are contaminated with high FODMAP ingredients like apple puree and inulin. So, sandwiches at my house are a little hard to come by. While I do enjoy low FODMAP sourdough bread, sometimes I need a little variety.
These savoury crêpes are the perfect solution. To save time, I normally make the crêpes themselves in advance and freeze them. That way I can just pull one out the night before and I’m good to go.
Try it with the turkey and swiss recipe below, or use whatever you have on hand for a quick and easy lunch.
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Keep It FODMAP Friendly
These low FODMAP turkey and swiss crêpes are a great alternative to gluten-free sandwiches. Check out the notes below for tips on keeping this recipe FODMAP-friendly.
First up is flour. If you’re in the elimination phase of the Low FODMAP Diet, you’ll need to use a gluten-free flour. For my Canadian peeps, I’m pretty obsessed with President’s Choice gluten-free flour.
We’ll also be using milk, swiss cheese, and butter. If you’re in the elimination phase of the program, you’ll need to use a lactose-free milk.
As for the swiss cheese, according to the Monash app, there are only trace amounts of FODMAPs in hard cheeses like swiss. We’ll stick to a standard serving size, though, which is 2 slices per serving.
Butter, on the other hand, has no FODMAPs (because it’s all fat). That means you can use whatever you have on hand. Just double-check your brand doesn’t list “milk solids” in the ingredients.
Next up is turkey. Turkey is a protein, so it doesn’t have any FODMAPs. But you need to make sure it hasn’t been seasoned with sneaky FODMAPs like garlic or onion. If you’re not sure which brand to use, speak to someone at your local deli counter or butcher. They can often recommend a suitable brand for you. You can also cook and shred a turkey or chicken breast you’ve prepared yourself if that’s more convenient.
We’ll also be using a few slices of common tomato. According to the Monash app, common tomatoes don’t have any detectable FODMAPs. That means you can add as many slices of tomato as you want without adding to your FODMAP load.
Last but not least is avocado. According to the Monash app, avocados are safe in servings of 1/8 of an avocado per sitting. Servings of 1/4 or more are high in the polyol sorbitol. This recipe uses 1/8 of an avocado per serving. This is within Monash’s recommended range.
To make sure I’m measuring my avocado correctly, I normally cut my avocado into 8 wedges. Then, with the skin still on, I gently slice my wedge into several thin slices. To get them out, flip the skin inside out and they’ll pop out pretty easily. Stick them on your crêpe and you’re good to go!
Want to try these low FODMAP turkey and swiss crêpes? Don’t forget to PIN THIS RECIPE for later!
Looking for an easy lunch idea? These low FODMAP turkey and swiss crêpes will hit the spot!
- 1 cup gluten-free all-purpose flour
- 1 cup lactose-free milk
- 1/2 cup lukewarm water
- 4 lg eggs
- 1/4 cup unsalted butter (melted)
- 1/2 tsp salt
- 2 g low FODMAP smoked turkey
- 8 slices swiss cheese
- 1/2 avocado (thinly sliced)
- 1 common tomato (thinly sliced)
Stick the crêpe ingredients into a blender and blend until the batter is smooth. Cover the blender opening with plastic wrap and let the batter come to room temperature (30 minutes).
Warm a crêpe pan (or a small non-stick frying pan) over medium heat. The pan is ready to go when your butter turns a golden brown but doesn't burn. Add 1 tsp of butter and swirl it around to coat the bottom of the pan. Then, lift the pan off the burner. Holding the pan at a 90-degree angle, add your batter toward the top of the pan so gravity will help it spread. Level the pan and swish the batter around to cover the bottom of the pan.
Place the pan back on the burner for 1-1.5 minutes (until the crêpe is lightly browned on the bottom. Then lift the edge of the crêpe with a spatula and flip it over (you can also use your fingers to flip it, but be really careful). Cook the second side for about 1 minute, then slide it onto a plate covered in parchment paper.
Place a crêpe on a plate and add your turkey, cheese, 1/8 of an avocado, and a few slices of tomato. Fold up the edges of the crepe and enjoy!
You can refrigerate the crêpe batter for up to 2 days. Just make sure you let the batter come back to room temperature before you use it.
Any leftover crêpes can be refrigerated in an airtight container for up to 24 hours or wrapped in foil and sealed in a Ziploc bag and frozen for up to a month.
These low FODMAP turkey and swiss crêpes are the perfect twist on a classic sandwich! If 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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© 2018 Amy Agur – The FODMAP Formula
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