Rice Cakes with Low FODMAP Chive Dip & Smoked Chicken
Ingredients
MAKE GLUTEN FREEServings:
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
0.5
medium common tomato (sliced)
30
baby spinach
1
salt & pepper
Rice Cakes with Low FODMAP Chive Dip & Smoked Chicken
Looking for a tasty low FODMAP snack or light lunch? Rice cakes are a versatile low FODMAP food. I love making my low FODMAP recipe for chive dip for my 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.
Recipe update: Please note that this recipe was updated on the 5th of March 2022 after Monash University changed the serving size recommendation for tomatoes.
-
Gluten Free -
Low FODMAP -
Dairy Free -
Nut Free
Ingredients
MAKE GLUTEN FREEServings:
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
0.5
medium common tomato (sliced)
30
baby spinach
1
salt & pepper
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
241
Fat
4.4g
Saturates
1.1g
Protein
23.1g
Carbs
27.2g
Sugars
2.8g
Fibre
3.4g
Salt
0.3g
Iron
2.4mg
Calcium
80.2mg
Calories
287
Fat
10.3g
Saturates
1.9g
Protein
19.7g
Carbs
28.9g
Sugars
3.1g
Fibre
3.3g
Salt
0.5g
Iron
2.4mg
Calcium
66.8mg
Calories
241
Fat
4.4g
Saturates
1.1g
Protein
23.1g
Carbs
27.2g
Sugars
2.8g
Fibre
3.4g
Salt
0.3g
Iron
2.4mg
Calcium
80.2mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- Make the chive dip by mixing together the garlic infused oil, chives and mayonnaise (or cottage cheese).
- Slice the smoked chicken, dice the tomato and roughly chop the baby spinach.
- Spread the dip onto the rice cakes and then add layers of baby spinach, smoked chicken, and diced tomato. Season with salt & pepper.
- Enjoy!
Buying Tips
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.
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.
Dairy Free Tips
There are no dairy free tips for this recipe.
Author: 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
Professional Reviewer: Hannah Hunter (RD)
Hannah Hunter is a UK registered dietitian specialising in adult food allergy and intolerance. She has extensive experience in helping people with IBS and underwent FODMAP training at King’s College London in 2011. Along with fellow dietitian Janet Hopk... Read More
