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Low-FODMAP Greek Salad Wrap | Low FODMAP Diet by FODMAP Life

This is an easy recipe, great for lunch!


1 medium-sized gluten-free wrap
5 cherry tomatoes, halved
5 pitted black olives, cut into slices
1 romaine leaf or a small handful of spinach
1/2 tablespoon garlic-infused oil or evoo
1/4 cup crumbled feta cheese
3 basil leaves
Pinch of oregano
Cracked black pepper


1- Cut the cherry tomatoes into halves

2- Cut each black olive into three slices

3- Cut about four slices of the cucumber and then cut those slices into quarters

4- Using a spoon, spread the oil on the wrap and add a pinch of oregano

5- Add the tomatoes, black olives, romaine or spinach, cucumber, feta cheese and basil leaves and cracked black pepper (to taste) to the wrap and roll up.

6- If you’re bringing this wrap to work, cut into two and roll up in tin foil for easy transport. Enjoy or how the Greek would say, απολαμβάνω!


This is a rule of thumb to follow when reading labels for the low-FODMAP diet: I used Rudi’s gluten-free spinach wrap. The ingredients contain garlic powder and apple cider vinegar, however, these ingredients are listed towards the bottom which means they shouldn’t be present in large quantities. When shopping, apply this same rule and remember if HIGH FODMAPs are listed toward the middle or top of the list, you should avoid the product.

By Colleen Francioli