As a general rule, I like sweet breakfasts and mostly eat porridge (you’ll find some of my favourites on the Breakfast Recipes page). But I still like to eat a savoury breakfast every now and again, especially if I my vegetable intake has been a bit low. And a simple low FODMAP breakfast wrap is one of my favourite choices.

Low FODMAP Breakfast Wrap {gluten-free, dairy-free} | A Less Irritable Life


The simple art of creating a low FODMAP breakfast wrap

The first step of my breakfast wrap is to cook the eggs. Rather than scrambling them, I cook them into an omelette. All you need to do is pour the eggs into the pan, leave it to cook on one side while you prepare the other ingredients, flip over the omelette to cook the other side, then assemble your wrap. I prefer this way because the egg stays in one piece and it’s easier to eat than using scrambled eggs. The only thing to watch is that you make your omelette a bit smaller than your wrap, otherwise it pokes out the edges.

You’ll also need to make sure you have a low FODMAP wrap. When choosing a suitable wrap, make sure that it doesn’t contain inulin and or other high FODMAP flours. A good option is to make your own low FODMAP gluten-free wraps.

The next step is to include some veggies to balance out your meal and help fill you up. I’ve kept this rather simple with baby spinach, tomato and a tiny bit of avocado (20g is low FODMAP). But you can certainly change these to other low FODMAP veggies if you prefer.

And if you can eat dairy, you might like to add a bit of cheese. I’d suggest crumbled feta, grated cheddar or shaved parmesan, sprinkled on top of the omelette as soon as it comes out of the pan.

All up, this Low FODMAP Breakfast Wrap is quick and easy, tastes good and adds some protein and veggies to your morning. What more could you want?

Psst… you can also eat this for lunch or a light dinner.

Low FODMAP Breakfast Wrap {gluten-free, dairy-free} | A Less Irritable Life


Low FODMAP Breakfast Wrap {gluten-free, dairy-free} | A Less Irritable Life

Low FODMAP Breakfast Wrap

  • Author: Glenda Bishop
  • Prep Time: 4 minutes
  • Cook Time: 3 minutes
  • Total Time: 7 minutes
  • Yield: 1 serve
  • Category: Breakfast & Brunch


Start the day with a healthy low FODMAP breakfast wrap. Quick to make, loaded with veggies and protein, and easy on the tummy. Gluten-free + dairy-free.


  • A tiny bit of oil for the pan
  • 2 L eggs
  • A drop or two of garlic-infused extra virgin olive oil (optional, see notes)
  • 1 and 1/2 tsp fresh chives, finely chopped (or 1/2 tsp dried chives)
  • 1 small low FODMAP gluten-free wrap
  • A handful (about 20g) of baby spinach (or rocket if you prefer)
  • 1/2 medium tomato, sliced
  • 20g of avocado, sliced


  1. Heat a small frying pan over low to medium heat. Very lightly coat the surface of the pan with oil – I use a paper towel to carefully wipe oil over the surface.
  2. In a small bowl, beat the eggs with a fork and add the garlic-infused olive oil and chives. Pour the egg mixture into the heated pan and cook for about 2 minutes or until almost set like a pancake. Carefully flip the egg and cook for about 30 seconds (just to cook the surface).
  3. Meanwhile, heat the wrap in the microwave for 15 seconds so it’s more flexible.
  4. To assemble, put the wrap on a plate and top with the cooked egg, leaving a small area uncovered at the bottom so that you can fold the edge upwards. Add the spinach, tomato and avocado. Fold the bottom edge of the wrap upwards, then fold in one side and then the other side, leaving the top open.

Ingredient Notes

  • This recipe is suitable for a low FODMAP diet, provided that the recommended serving size for this recipe is not exceeded.
  • This recipe is naturally gluten-free, dairy-free and nut-free. However, if you have an allergy to any of these items, or have coeliac disease, please check the labels on any purchased ingredients to ensure they are safe for your requirements.
  • When choosing a suitable wrap, make sure that it doesn’t contain inulin and or other high FODMAP flours. A good option is to make your own low FODMAP gluten-free wraps.
  • Garlic-infused olive oil is a low FODMAP ingredient because FODMAPs are not soluble in oil. It is safest to use a commercially-prepared garlic-infused olive oil. I like to use the Cobram Estate Garlic Infused Extra Virgin Olive Oil, which you can find in supermarkets.
  • If you can tolerate dairy, try adding some cheese for a calcium boost.

Low FODMAP Portion

  • Serving Size: 1 wrap

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