Have you had trouble finding decent gluten-free wraps that are also low FODMAP? I have. That’s why I decided it was time to make my own recipe for low FODMAP wraps. And after making them, I wish I’d done it ages ago. They’re so useful too. Obviously, as a wrap, but also as a flatbread with dips, for making little sweet snacks, and even as a pizza base. They are now one of my essential recipes that will get made on a regular basis.
But first, let’s look at why it’s so hard to buy good quality low FODMAP wraps from the store. Many gluten-free wraps contain high FODMAP flours such as soy, besan (chickpea), lupin or coconut flour, so they aren’t a good choice for sensitive tummies. Or they contain inulin, just about the worst additive on a low FODMAP diet. Yet if you are lucky enough to find a wrap that meets your needs, it’s normally made of the most refined flours and is pretty crap at wrapping. Not a good combination.
So that’s why I needed a low FODMAP wrap recipe.
Here’s how I make my low FODMAP wraps
To start with, I’ve used my own low FODMAP gluten-free flour blend, which is healthier than most blends you’ll buy because it includes gluten-free flours that are high in fibre and protein. This helps to give it more substance and basically makes it a ‘wholemeal flour’. Of course you can use whatever gluten-free flour blend you prefer, but do be aware that most are quite low in fibre and goodness.
Next, a batter needed to be made. Yep, a batter. If you were working with wheat flour, you’d make it into a dough and then roll each wrap out with a rolling pin. But that doesn’t work well with gluten-free flour… you need a wet mixture to stop it from being terrible dry in the end. So these wraps are made from a batter that is more liquid than a pancake batter, but thicker than a crepe batter.
You will need eggs to help bind the gluten-free flour and give some substance to the end result. There’s also some ‘milk’ in them, which helps to keep them softer and less crumbly than if only water was used. I’ve used unsweetened almond milk, but I see no reason why other low FODMAP milks won’t work. Aside from that, they’re pretty standard… flour, gum, baking powder, liquid.
The next step is to cook them. Because it’s a batter, you need to spread the batter out into a circle to form the wrap. I do it by tipping 1/3 cup of batter into the pan and quickly spreading it out using the back of a dessert spoon. Trying to swirl the batter around the pan like you’d do with crepes won’t work because the batter is too thick, so you need to push it around yourself. But once that’s done, you cook them like pancakes. Cook the first side, flip it, then cook the other side. Easy.
And these low FODMAP gluten-free wraps will actually wrap. But don’t overcook them or they’ll get tougher and drier and won’t wrap as well. You can use them as a normal wrap or as a flatbread with dips or to help scoop up saucy meals. I’ve even used them to make a rather floppy pizza – I just had to bend the sides of the slice upwards when I ate it so the toppings didn’t slide off.
And they freeze well too, so you can make a batch and then grab one out of the freezer when you want it. So what’s stopping you? Time to get cooking.
- When the wraps are freshly cooked, they should wrap easily. If you’ve stored them in the fridge, you should microwave them for about 15 seconds on high to make them more flexible before using.
- The wraps can be frozen. Make sure they are fully defrosted before using and slightly warm so that they will wrap easily.
- Wraps can be filled with salad ingredients and then wrapped just before serving.
- I like to spread wraps with jam or peanut butter (or both) and roll them up into a log shape and eat as a sweet snack.
- Use as a pizza base – it is thin and a bit bendy when you pick it up, but it does work. You can also start with a frozen wrap because it will defrost while the pizza is cooking.
No more dodgy gluten-free wraps that break or have high FODMAP ingredients. Make your own low FODMAP wraps at home. It’s so easy. And they’re so versatile.
- 280g low FODMAP gluten-free flour
- 1 tsp baking powder
- 1 tsp guar gum (see notes)
- 1 tsp salt
- 2 large eggs
- 1 cup unsweetened almond milk (see notes)
- 1 cup water
- Dairy-free margarine (or butter if you can tolerate it) for the pan
- Sift all of the dry ingredients together into a bowl. Stir until well combined.
- Crack the eggs into a large bowl and whisk until they are thick and pale. I do this with a balloon whisk (good for upper body strength!) but you can use an electric mixer if you prefer.
- Add half of the combined dry ingredients and the milk, then whisk until smooth. Then add the rest of the dry ingredients and the water, again whisking until smooth.
- Heat a non-stick frying pan, at least 20cm diameter, over low-medium heat (use the same temperature as you would for cooking pancakes). Season the pan by wiping the surface with dairy-free margarine (or butter).
- For each wrap, add 1/3 cup of batter to the pan and very quickly smooth the batter out into a circle around 20 cm diameter using the back of a dessert spoon. You need to get the batter fairly thin, but make sure there aren’t any holes. Note: you won’t get it completely flat, but that’s okay because that can be the inside.
- Cook for 2 minutes, flip, then cook the second side for 2 minutes. Remove the cooked wrap and repeat from step 5 until all of the batter is used – you should get about 9 wraps. Note: don’t overcook the wraps or they will become more brittle and crack when rolling them. If the wraps are getting quite brown during cooking, the temperature is too high.
- This recipe is suitable for a low FODMAP diet, provided that the recommended serving size for this recipe is not exceeded.
- If the gluten-free flour mix you’re using already contains a gum, such as xanthan gum or guar gum, you shouldn’t need to add any more to it and so can omit the guar gum from this recipe.
- Gluten-free products have the best texture on the day they’re made, but these wraps will still be okay for a couple of days if you keep them in the fridge and microwave them for about 15 seconds before using.
- Almond milk is low FODMAP, but you could also use lactose-free milk, soy protein milk or hemp milk, depending on your personal food tolerances.
- This recipe is naturally gluten-free and dairy-free, and can be made nut-free with the use of a different low FODMAP milk. 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.
Low FODMAP Portion
- Serving Size: 1 wrap (although 2 wraps is still low FODMAP)