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.

Serves 1


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

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

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    Nutrition facts

    Per Serving

      Disclaimer: We recognize that some ingredients listed in this recipe may be a trigger food for some people. Please feel free to omit or substitute any ingredients that don’t work for you.

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