Prep Time: 15 minutes
Cooking Time: 3 minutes
Makes 4 servings
Fody's Gluten-Free Chicken Caesar Wraps
Imagine all the trappings of a healthy chicken Caesar salad rolled up in a gluten-free tortilla! Romaine lettuce, juicy chicken, parmesan cheese, and garlicky gluten-free croutons (made with Fody Garlic-Infused Olive Oil) all coated in thick and creamy Low FODMAP Caesar Salad Dressing.
One of the glories of this Low FODMAP chicken recipe is its flexibility. You can poach the chicken breasts; you can use leftover roast chicken from the night before. You can even grill the breasts outdoors or inside on a grill pan - or use Low FODMAP rotisserie chicken! Once you have cooked chicken at hand, it is all about assembly.
How to Choose Your Gluten-Free 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 you try to assemble these chicken Caesar wraps, to minimize cracking. Warming them very briefly in the microwave can soften them and encourage pliability as well, but be sure to use them right away, as they tend to stiffen up again.
For this recipe, we chose to serve our chicken Caesar wraps with a Low FODMAP BBQ Mayo Dipping Sauce and a side of Fody BBQ Chips, but feel free to choose any side dishes you want.
Fody's Gluten-Free Chicken Caesar Wraps Ingredients:Low FODMAP BBQ Dipping Sauce – Optional:
- ½ cup (113 g) mayonnaise
- 3 tablespoons Fody Original Low FODMAP BBQ Sauce
- 2 teaspoons Fody Garlic-Infused Olive Oil
- Equivalent of 2 pieces Low FODMAP gluten-free sandwich bread or traditional sourdough bread (if you don't have a gluten sensitivity), cubed
- 1 to 2 anchovy fillets, 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 to 12-inch (25 cm to 30.5 cm) Low FODMAP gluten-free tortillas (made with rice flour)
Directions for Fody's Gluten-Free Chicken Caesar Wraps
For the Low FODMAP Dipping Sauce: Stir together the mayo and Fody's Original BBQ Sauce in a small bowl; set aside.
For the Chicken Caesar Wraps: Heat a nonstick skillet over medium heat and add the Fody's 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 minutes). Remove from heat and set aside.
If using, mash the anchovy fillet(s) in a small bowl and add to the Caesar salad dressing. If you love anchovies, use both fillets! Stir dressing and anchovies together to blend well; set aside.
Toss the chicken, lettuce, Parmesan cheese, and toasted croutons together in a mixing bowl. Drizzle the Caesar salad dressing over the salad and toss to coat evenly.
Place one gluten-free tortilla in front of you; place a quarter of the salad on the tortilla, centering it in the middle 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 a platter, as you roll the rest. Cut in half, if you like. Serve immediately with BBQ Dipping Sauce, if desired. You can also wrap in plastic wrap and refrigerate overnight. Great for an easy Low FODMAP lunch the next day!
About the Chef
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®.fodmapeveryday.com
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