Stuck in a sandwich rut? Spice up your lunch routine with this easy low FODMAP buffalo chicken wrap!
My husband is a HUGE fan of burn your brain cells spicy food. But I have the taste buds of a four-year-old, so we often disagree about what’s allowed in our communal meals.
These low FODMAP buffalo chicken wraps are the perfect compromise for us! I think the mix of spicy buffalo sauce and cool, creamy ranch dressing tastes like magic! And when my husband is done teasing me about my hot sauce training wheels, he can add as much buffalo sauce to his wrap as he wants.
PS – It’s also the perfect disguise for all the veggies I sneak in there (it’s a stealth salad), so who’s the real winner here?
Seriously, though. This is one of my new favourite lunch ideas! This one-handed sandwich is perfect for when I’m walking my dogs, walking to the subway, or just chilling out on the couch.
Plus, if you wrap them up like a little sleeping bag, you don’t lose half your toppings! The filling can last up to 3 days in an airtight container in your fridge, so you also get two lunches for the price of one!
Keep it FODMAP friendly
You’ll be the envy of your lunch table with this tantalizing low FODMAP buffalo chicken wrap! Check out the notes below for tips on keeping this recipe FODMAP friendly!
First up, low FODMAP buffalo sauce. I haven’t found a low FODMAP buffalo sauce, yet. So I usually make my own. You can grab my low FODMAP buffalo sauce recipe here.
Heads up, my recipe contains a small serving of Worcestershire sauce, but it isn’t enough to contribute anything to your FODMAP load. This is also the recipe I used to calculate the FODMAP math for these buffalo chicken wraps.
Next up, tortillas. Tortillas aren’t listed in the Monash University app (rude!). So I usually calculate my wraps based on gluten-free bread, which is low FODMAP in servings of 52g per sitting – the average low FODMAP tortillas is about 10g.
We’ll also be using cooked chicken breasts. Because chicken is a protein, it doesn’t have any FODMAPs (unless you add them). That means you can add a little extra chicken without adding anything to your FODMAP load.
I used leftover chicken breasts for this recipe, but it would also be fantastic with shredded rotisserie chicken if you can find one with low FODMAP seasonings.
Next up, ranch dressing. For my North American peeps, there is a brand called “Live Free” that makes low FODMAP ranch dressing. They’re certified by the FODMAP friendly brand, which does lab test their products. But their app doesn’t provide information on serving sizes or which groups become high FODMAP for their certified products.
According to the nutritional label, a standard serving of Live Free’s ranch dressing is 2 tbsp. But I don’t know what happens after that. So I can’t comment on what the maximum serving size is, or what it does to the FODMAP math.
Because of this, I usually make my ranch at home. I like this low FODMAP ranch dressing by A Saucy Kitchen if you need some inspiration. Because it’s made with lactose-free products, this recipe won’t add anything to your FODMAP math, either.
Last but not least, blue cheese. According to the Monash app, blue cheese only has trace amounts of FODMAPs. So sprinkle with abandon if your taste buds can tolerate it!
FODMAP math
You are what you eat! Check out the notes below to find out how many servings of each FODMAP group are in one of these low FODMAP buffalo chicken wraps!
Fructose = 1
lactose = 0
fructan = 1
GOS = 0
Polyol = 0
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Low FODMAP Buffalo Chicken Wrap
- Total Time: 15 minutes
- Yield: 4 wraps 1x
Description
These low FODMAP buffalo chicken wraps are the prefect blend of hot pepper sauce and cool ranch creaminess!
Ingredients
- 1/4 cup low FODMAP buffalo sauce
- 1/4 cup low FODMAP ranch dressing
- 2 cups cooked chicken breast, chopped
- 1 cup iceberg lettuce, shredded
- 1 common tomato, thinly sliced and seeded
- 2 tbsp blue cheese, crumbled *optional
- 4 low FODMAP tortillas or large lettuce leaves for a lettuce wrap
Instructions
- Combine the buffalo sauce and ranch dressing in a medium bowl. Add the cooked chicken and toss until it’s coated evenly with sauce.
- Place the tortillas on your serving dishes and divide the chicken evenly between each wrap. Top with lettuce, a few slices of tomato and a sprinkle of blue cheese (optional). Fold your tortilla into a wrap and secure with a toothpick. Serve immeditely.
Notes
Recommended low FODMAP serving – 1 wrap per sitting
- Prep Time: 15
- Category: lunch, dinner
- Cuisine: american
Nutrition
- Serving Size: 1 wrap
- Calories: 295
- Sugar: 1 g
- Sodium: 816 mg
- Fat: 18 g
- Saturated Fat: 6 g
- Unsaturated Fat: 0 g
- Trans Fat: 0 g
- Carbohydrates: 12 g
- Fiber: 1 g
- Protein: 23 g
- Cholesterol: 26 mg
Keywords: low FODMAP buffalo chicken wrap, buffalo chicken wrap
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