Low FODMAP Tasty Egg Wraps with Garlic Infused Dressing
Low FODMAP Tasty Egg Wraps with Garlic Infused Dressing
These tasty egg wraps are packed full of low FODMAP veggies! The garlic infused mayonnaise perfectly complements the veggies and makes the wraps delicious to eat both hot or cold.
It is important to note that garlic infused oil is safe to use on the low FODMAP diet, as the oil contains the garlic flavour but not the fructans that cause our gastrointestinal issues.
Ingredients
Make gluten freeEgg Wraps
low FODMAP milk
FODMAP
Low FODMAP milk options include lactose free milk, almond milk, hemp milk, macadamia milk, quinoa milk, rice milk (3/4 cup or less per serve), soy milk made from soy protein (not whole or hulled soybeans), UHT coconut milk (1/2 cup or less per serve).
Make sure your low FODMAP milk does not include high FODMAP ingredients like inulin (chicory root), agave syrup, fructose, high fructose corn syrup, molasses, or honey.
If using a dairy free alternative choose one that contains 120mg of calcium per 100ml serve, and 3g of protein per 100ml serve (this info is in the nutrition label).
gluten free all purpose flour
FODMAP
Veggie Filling
Garlic Infused Mayonnaise Dressing
mayonnaise
Gluten Free
FODMAP
garlic infused oil
FODMAP
Garlic infused oil is normally found in the oil section of your local supermarket or you can buy it online. It should be clear with no floating bits of garlic.
You can also make garlic infused oil at home by frying garlic cloves in cooking oil until they are golden and fragrant, then remove and discard the garlic before you continue cooking your meal. This is a low FODMAP way to capture the garlic flavour as the fructans can't leach into the oil.
lemon juice
FODMAP
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Learn moreMethod
- Put a medium-sized nonstick frypan on to heat over medium-low heat. Mix together the milk and flour in a medium-sized bowl. Once smooth, whisk in the eggs until the mixture is evenly yellow. Season with salt and pepper.
- Grease the nonstick pan with neutral oil. Add one serve of mixture to the pan and tip the pan in a circular motion until it is evenly spread over the base. Allow to cook for about 1 minute and until the edges start to lift. Using a spatular or fish slice gently lift up and flip the wrap and cook for another 30 seconds or so, until the wrap is starting to go golden on that side. Repeat the process to make each wrap.
- Cut the eggplant into small pieces. Deseed and slice the red capsicums into small pieces. Turn the pan heat up to medium-high heat and fry the veggies for about 3 to 4 minutes, until the bottom of the eggplant goes golden brown. While the veggies cook, grate the carrot and zucchinis. Flip the eggplant and red capsicums and add the grated carrot and zucchinis to the pan. Season with salt and pepper and a sprinkle of paprika. Cook for a further 2 to 3 minutes.
- Make the garlic mayonnaise by mixing together the mayonnaise, garlic infused oil and lemon juice. Season with black pepper.
- Lay the egg wraps flat and fill the centre with the veggie filling. Then drizzle with the garlic mayonnaise. Wrap the egg wraps around the filling like a soft tortilla. Then you can either eat them hot, or wrap them in baking paper and eat them cold. These wraps make a delicious lunch!
Nutrition per serve
- Standard |
- Dairy Free |
- Gluten Free
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Alana Scott
In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read more
Kate Watson (RD)
Kate Watson is a FODMAP trained registered dietitian in the USA. She is the former co-founder and president of Nicer Foods, the first company in the US dedicated to making pre-made FODMAP friendly foods. Kate struggled with IBS for two decades until she f... Read more
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