Low FODMAP Lettuce Wraps Recipe

These Asian Low FODMAP Lettuce Wraps are made with tender ground chicken, crunchy water chestnuts, shredded carrots, fresh ginger, and a rich sauce made from gluten-free soy sauce and sesame oil.

The result is a light, healthy meal that is packed with texture and flavor but is very gentle on your stomach. It is perfect for a quick weeknight dinner, a fun family lunch, or a protein-rich appetizer.

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Low FODMAP Lettuce Wraps Ingredients

For the Filling:

• 1 lb (450g) ground chicken (or ground turkey)
• 1 tablespoon garlic-infused olive oil
• 1 teaspoon fresh ginger, grated
• 1/2 cup canned water chestnuts, drained and chopped (adds crunch)
• 1/2 cup carrots, shredded or finely chopped
• 1/2 cup green onion tops, sliced (green parts only)

For the Sauce:

• 3 tablespoons gluten-free soy sauce (Tamari)
• 1 tablespoon pure maple syrup
• 1 teaspoon sesame oil
• 1 teaspoon cornstarch (optional, to thicken the sauce)

For Serving:

• 1 head Butter lettuce (or Iceberg lettuce), leaves separated, washed, and dried

How To Make Low FODMAP Lettuce Wraps

1. Make the sauce: In a small bowl, whisk together the gluten-free soy sauce, maple syrup, sesame oil, and cornstarch. Set this aside for later.
2. Cook the meat: Heat the garlic-infused olive oil in a large frying pan over medium-high heat. Add the ground chicken. Break it apart with a wooden spoon and cook for 5–7 minutes until it is fully browned and cooked through.
3. Add the veggies: Add the chopped water chestnuts, shredded carrots, and grated ginger to the pan. Stir and cook for another 3–4 minutes until the carrots are slightly soft.
4. Add the sauce: Pour the sauce mixture over the chicken and vegetables. Stir constantly for 1–2 minutes. The sauce will bubble and thicken, coating the meat mixture nicely.
5. Finish the filling: Remove the pan from the heat. Stir in the sliced green onion tops.
6. Assemble the wraps: Take a clean lettuce leaf. Spoon a generous amount of the chicken filling into the center. Fold it up like a taco and enjoy!

Recipe Tips

• Wash the Lettuce: To make your lettuce extra crisp, wash the leaves in cold water and then let them sit in a bowl of ice water for 10 minutes. Dry them completely before serving.
• Use Garlic Oil: Regular garlic is high in FODMAPs, but garlic-infused oil is safe. The FODMAPs stick to the garlic pieces, not the oil. It gives you great garlic flavor without the stomach ache.
• Chop Veggies Small: Make sure you chop the water chestnuts and carrots into small pieces. This ensures every bite has a mix of meat and crunchy vegetables.
• Drain the Liquid: If your ground chicken releases a lot of water or fat while cooking, drain it out of the pan before you add the sauce. This keeps the filling from being watery.

What To Serve Low FODMAP Lettuce Wraps

These wraps are a great light meal, but you can add sides to make it fuller. Serve them with a bowl of steamed white rice or brown rice to soak up the extra sauce.

They also pair well with thin rice noodles. For a vegetable side, try simple steamed green beans or the Low FODMAP Cucumber Salad (from the previous recipe).

How To Store Low FODMAP Lettuce Wraps Leftovers

• Refrigerate: Store the cooked chicken filling in one airtight container and the fresh lettuce leaves in a separate bag or container. The filling will stay fresh for up to 3 days. Reheat the meat before assembling the wraps.
• Freeze: You can freeze the cooked chicken filling in a freezer-safe container for up to 3 months. Thaw it in the fridge overnight before reheating. Do not freeze the lettuce.

Low FODMAP Lettuce Wraps Nutrition Facts

Serving Size: 2 Wraps

• Calories: 220 kcal
• Total Fat: 10g
• Saturated Fat: 2g
• Cholesterol: 60mg
• Sodium: 480mg
• Total Carbohydrate: 12g
• Dietary Fiber: 2g
• Sugars: 5g
• Protein: 20g

Frequently Asked Questions

• Can I use beef instead of chicken? Yes, you can use lean ground beef or ground pork. Just be sure to drain any extra fat from the pan after browning the meat so the wraps aren’t greasy.
• Are water chestnuts low FODMAP? Yes, canned water chestnuts are low FODMAP in serving sizes of 1/2 cup. They add a wonderful crunch that replaces onions in texture.
• Can I use store-bought Hoisin sauce? Most store-bought Hoisin sauce contains garlic, onions, and wheat, which are high FODMAP. It is safer to use the simple homemade sauce in this recipe to avoid an upset stomach.

Try More Recipes:

• Low Fodmap Chicken Pasta Salad Recipe
• Low FODMAP Coronation Chicken Recipe
• Low FODMAP Bibimbap Recipe