Low FODMAP Lunch Wrap – IBS-Friendly Leftover Lunch in 5 Minutes
This Low FODMAP lunch wrap made with our tofu stir-fry recipe and wrapped in a gluten-free tortilla — a quick, gut-friendly meal ready 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.