Ever wondered what to do with that leftover stir-fry? Here’s your answer;-) This low FODMAP lunch wrap is filling and the perfect size for a packed lunch. It’s fast, comforting and built all around ingredients that are kind to your stomach. This wrap is constructed with low-FODMAP tofu stir-fry, fresh spinach and a FODMAP-friendly tortilla to fill you up without sending you running to the bathroom on a chaotic day.
This isn’t just a leftover hack of a wrap — it’s a clever, waste-not lunch tuned to your schedule, whether you’re the meal prep type or picking something up between meetings. Serve with a smear of garlic mayo or lactose-free yogurt to bring out the flavors, and you have a lunch you’ll want to eat.
Per the Monash FODMAP Guide, components such as tofu (firm, drained), spinach, and gluten-free or spelt wraps are all low FODMAP when eaten in the correct portion size — meaning this is a safe and satiating option for fellow IBSers.
🔹 IBS-safe
🔹 Portable and mess-free
🔹 Packed with plant protein
🔹 Smart reuse of leftovers = no waste
🔹 Great for work lunches or school meal prep
This is one cozy, clean and comforting low FODMAP wrap — the kind of recipe you make regularly as part of your gut-friendly lifestyle.
Low FODMAP Lunch Wrap – IBS-Friendly Leftover Lunch in 5 Minutes
Equipment
- Large plate or board
- Microwave or skillet (optional for reheating)
- Foil or wrap paper (for on-the-go)
Ingredients
- ¾ cup leftover tofu stir-fry
use leftovers or freshly made. (Recipe link given above) - 1 gluten-free low-FODMAP tortilla e.g., rice-based or spelt, FODMAP-safe portion
- ½ cup baby spinach
- 1 tsp sesame seeds optional
- 1 tbsp lactose-free plain yogurt or garlic-infused mayo optional spread
Instructions
Reheat Stir-Fry (Optional):
- Gently warm tofu stir-fry in microwave or skillet if preferred hot.
Prep Tortilla:
- Warm tortilla briefly for flexibility.
Assemble:
- Spread yogurt or mayo on the tortilla. Add spinach and leftover stir-fry.
Wrap:
- Roll tightly into a wrap. Slice in half if serving immediately.
Notes
🥗 Full Nutrition Table:
| Nutrient | Amount | % Daily Value* |
|---|---|---|
| Calories | 340 kcal | – |
| Protein | 18g | 36% |
| Carbohydrates | 32g | 11% |
| Fiber | 5g | 20% |
| Fat | 14g | 22% |
| Sugar | 3g | – |
| Sodium | 480mg | 20% |
🧠 Important Notes:
- Choose a tortilla that’s FODMAP-tested like certified spelt, oat, or rice wraps.
- You can also turn this into a lettuce wrap using iceberg or butter lettuce.
- Skip the yogurt/mayo if avoiding extra fat — or use a tahini drizzle instead.