Rice Cakes with Chive Dip And Smoked Chicken (Low FODMAP)

Ingredients

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Servings:

Chive Dip

2   mayonnaise or cottage cheese
0.25   garlic infused oil*
1   dried chives*

Rice Cake Toppings

2   rice cake*
50   plain smoked chicken breast
30   baby spinach
1   medium tomatoes
1   salt & pepper

* See the FODMAP Tips, Dairy Tips and Gluten Free Tips for the ingredient notes above the method.

Rice Cakes with Low FODMAP Chive Dip & Smoked Chicken

COOKS IN 3 MIN SERVES 1
BY ALANA SCOTT REVIEWED BY Hannah Hunter (RD)
FEATURED IN Lunch, Snacks

Looking for a tasty low FODMAP snack or light lunch? Rice cakes are a versatile low FODMAP food. I love making chive dip for the rice cakes and then adding extra toppings like spinach, tomato, smoked chicken and a little salt and pepper. If you can tolerate low FODMAP dairy then try using cottage cheese instead of mayonnaise in the chive dip.

Note on rice cakes: Rice cakes are a good low FODMAP snack but you need to watch your portion size. Rice cakes are low FODMAP at a serving size of 2 cakes but they become high FODMAP at a serving size of 4 cakes.

 

  • Gluten Free Option
  • Low FODMAP
  • Dairy Free
  • Nut Free
MAKE GLUTEN FREE SHOW NUTRITION

Nutrition per serve

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Calories 257
Fat 4.6g
Saturates 1.1g
Protein 23.8g
Carbs 30.6g
Sugars 5.1g
Fibre 4.5g
Salt 0.3g
Iron 2.6mg
Calcium 88.9mg
Calories 302
Fat 10.5g
Saturates 1.9g
Protein 20.4g
Carbs 32.3g
Sugars 5.3g
Fibre 4.3g
Salt 0.5g
Iron 2.6mg
Calcium 75.4mg
Calories 257
Fat 4.6g
Saturates 1.1g
Protein 23.8g
Carbs 30.6g
Sugars 5.1g
Fibre 4.5g
Salt 0.3g
Iron 2.6mg
Calcium 88.9mg
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  1. Make the chive dip by mixing together the garlic infused oil, chives and mayonnaise (or cottage cheese).
  2. Slice the smoked chicken, dice the tomato and roughly chop the baby spinach.
  3. Spread the dip onto the rice cakes and then add layers of baby spinach, smoked chicken, and diced tomato. Season with salt & pepper.
  4. Enjoy!
    Prep in Advance: You can pre-cut the smoked chicken, tomato, and baby spinach and place in a small bag. Pre-make the chive dip and store in a small container. Store the rice cake toppings in the fridge. Then you can just assemble your lunch at work when you are ready.

Buying Tips

Garlic infused oil is found in the oil section of your local supermarket. 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 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.

Choose plain rice cakes or rice crackers and avoid ones that are flavoured with high FODMAP ingredients like onion powder, garlic powder, milk powder, milk solids, whey powder (chicken flavoured or sour cream & chives often contain sneaky FODMAPs). Also check that there is no inulin (chicory root/dietary fibre) listed in the ingredients list.

Gluten Free Tips

Herbs and spices are naturally gluten free, however they can become contaminated during manufacturing processes. If you are highly sensitive to gluten, check the dried herbs and spices do not contain a warning for trace gluten. If you are just on the low FODMAP diet you do not need to worry about this.

If you are highly sensitive to gluten, check all packaged products, processed meat (like bacon), nuts, seeds and dried fruit do not contain a warning for trace gluten. If you are just on the low FODMAP diet you do not need to worry about this.

Dairy Free Tips