Low FODMAP Chicken Caesar Salad Wraps


10 Min

4 Min

4 Wraps

Fody's Low FODMAP Chicken Caesar Salad Wraps

Imagine all the trappings of a chicken Caesar salad rolled up in a rice flour tortilla wrap! Romaine lettuce, juicy chicken, Parmesan cheese and garlicky croutons (made with Low FODMAP Garlic-Infused Olive Oil) coated in thick and creamy Fody Low FODMAP Caesar Salad Dressing.

One of the upsides of this recipe is its flexibility. You can poach the chicken breasts; you can use leftover roast chicken the night before. You can even grill the breasts outdoors or inside on a grill pan. Once you have cooked chicken in hand, it's all about assembly. (And it should be stated that of course we are talking about Low FODMAP chicken recipes).

Choose Your Tortillas

Some rice flour based tortillas fold and “wrap” better than others so trial and error might be involved. One trick is that most come frozen and you do want to let them fully defrost before your try to create these wraps, to minimize cracking. Warming them very briefly in the microwave can soften them and encourage pliability as well, but use them right away as they stiffen up again.

Low FODMAP Chicken Caesar Salad Wraps Ingredients

  • 2 teaspoons Low FODMAP Garlic-Infused Olive Oil
  • 2 pieces Low FODMAP sandwich bread or equivalent of slow-rise traditional sourdough bread (if you can eat gluten), cubed
  • 1 to 2 anchovy filets, optional
  • 1/2 cup (120 ml/120 g) Fody Caesar Salad Dressing
  • 8 ounces (225 g) cooked chicken breast, cut into 1/2-inch (12 mm) cubes
  • 4 ounces (115 g) Romaine lettuce, shredded
  • 1 ounce (30 g) shredded Parmesan cheese
  • 4, 10-inch (25 cm) Low FODMAP rice flour tortillas

Cooking Directions for Low FODMAP Chicken Salad Wraps

Heat a nonstick skillet over medium heat and add the low FODMAP Garlic-Infused Olive Oil; heat until the oil is shimmering. Add the bread cubes and immediately toss them around in the pan. Toast them over low-medium heat, tossing frequently, until lightly toasted and golden brown, about 3 to 4 minutes. Remove from heat and set aside.

Mash the anchovy filet(s) in a small bowl, if using, and add the salad dressing. If you love anchovies, use both fillets! Stir dressing and anchovy together to blend well; set aside.

Toss the chicken, lettuce, Parmesan cheese and toasted croutons together in a mixing bowl. Drizzle the low FODMAP salad dressing over the salad and toss to coat evenly.

Place one tortilla in front of you; place a quarter of the salad on the tortilla, centering it in the center and somewhat near the bottom of the tortilla. Fold the sides of the tortilla in towards the middle, then start rolling the tortilla upwards, encasing the salad within and using your hands to tighten up the wrap as you go. Place seam side down on platter as you roll the rest. Serve immediately, and enjoy your low FODMAP chicken salad wraps!

About the Chef

Dédé Wilson

Dédé Wilson is the author of 17 cookbooks, including co-author of The Low FODMAP Diet: Step By Step.
Recipe brought to you by FODMAP Everyday® where we help you thrive while following the Low FODMAP Diet.

This original Low FODMAP recipe was created by recipe developer and author Dédé Wilson. You can find many more original Low FODMAP recipes, food and diet guidance as well as resources, support and more at FODMAP Everyday®.