Buckwheat Wraps

Low FODMAP Buckwheat Wraps

If you are looking for gluten-free, dairy-free, low FODMAP alternative to a sandwich for lunch then try this simple recipe. All ingredients in this wrap are in line with The Monash University Low FODMAP Diet App but you can mix and match the filling if you know what you can tolerate.

Serving: 1

Ingredients for buckwheat wraps

  • 1 egg (about 55 g/2 oz)
  • 1/4 cup almond milk
  • 2 tbs buckwheat flour
  • 1 tsp sesame seeds
  • Pinch of salt

Ingredients for buckwheat wraps filling

  • 1/8 of an avocado, sliced
  • 1 tomato, sliced
  • Squeeze of fresh lemon juice, up to 1 tsp
  • Smoked salmon
  • Baby spinach, up to 1 cup

Directions for buckwheat wraps

  1. Whisk the ingredients for the wraps in a bowl and sit aside.
  2. Pre-heat a non-stick pan on medium heat.
  3. Stir the wrap mixture and pour half of the mixture into the pan and swirl the pan to spread it out.
  4. Allow it to cook until the edges start to lift.
  5. Gently turn the wrap over and cook it on the other side.
  6. Once cooked, remove it from the pan and place it on a plate.
  7. Cook the second batch.
  8. Prepare the filling ingredients.
  9. Spread the fillings over the 2 wraps, roll them up and enjoy!

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Nutrition facts

Per Serving

  • calories: 326
  • carbohydrates: 18.8g
  • cholesterol: 170mg
  • fiber: 4.8g
  • potassium: 700mg
  • protein: 15.9g
  • saturated fat: 14.7g
  • sodium: 820mg
  • total fat: 22.7g
Photograph by Hannah Noonan. All rights reserved. Used with permission.

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