Chicken lettuce wrap

Low FODMAP Chicken Lettuce Wraps

This quick and healthy recipe is a family favorite. Not only that, it’s versatile and can be enjoyed by those following all sorts of special diets. My low FODMAP chicken lettuce wraps are low fat, low carb, naturally gluten free, and safe for fructose malabsorption. Mamas like me won’t even feel guilty over indulging on this dinner! The best part, you can have these wraps on the table in 30 minutes or less.

Let’s get started!

I think many of these ingredients are pantry staples. At least, if you are like me, and your family loves this meal, you’ll have these on hand so you can whip up a batch in a pinch. The pantry items are sesame oil, tamari (gluten free soy sauce), rice wine vinegar, a can of water chestnuts and rice vermicelli (optional).


Next, chop the other ingredients uniformly and fairly small. That included 4-5 green onion tops, a handful of fresh cilantro (or parsley), 1/2 red pepper (orange or yellow). Freshly grated ginger and a little mild kimchi (totally optional) rounds out the ingredients.

Basically, everything gets thrown into a large saute pan. Begin by heating up a tablespoon of sesame oil until it becomes fragrant. Add the ground chicken, stirring often to break up the pieces and cook until almost all the pink is gone. Next, add the ginger, give it a stir. Add the water chestnuts and red pepper next and allow those the soften a bit. Keep the contents moving and drizzle in the tamari and rice wine vinegar. Toss the cilantro in at the end to keep its nice green color and freshness.

Chicken filling
low fodmap chicken lettuce wraps

Serve spoonful on open butter lettuce leaves, fold and enjoy!

Normally, lettuce wraps would have a hoisin sauce, which is a sticky and sweet/tangy sauce that accompanies many Chinese dishes. Hoisin sauce is not a safe product for our family’s food allergies so it has been avoided in this recipe. I mentioned rice vermicelli. My son loves rice noodles in his wraps so I do soak a handful in boiling water while the chicken is cooking. Personally, I like to add a bit of kimchi to the top of mine for a nice punch of heat and tang. With all of the news lately about adding fermented foods to our diet, this is an easy way to do so!

 wraps with rice vermicelli

Nutritionally speaking these chicken lettuce wraps have it all! I add the red pepper for the added vitamin C, B6 and magnesium.  And the cilantro is rich in vitamin A and antioxidants. The butter lettuce has a good supply of your day’s vitamin K. In addition, this recipe is a good source of lean protein. Healthy all around.

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Low FODMAP Chicken Lettuce Wraps

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  • Yield: 5 servings 1x



1 Tb sesame oil

1 lb ground chicken thigh

1 8 oz can water chestnuts

45 green onion tops

2 Tbsp low sodium tamari (gluten free soy sauce)

1 Tbsp rice wine vinegar

1/2 Tbsp fresh ginger, finely grated

12 Tbsp fresh cilantro

1/2 cup red bell pepper, finely minced

1 head Boston leaf lettuce

Optional ingredients: kimchi, mung bean noodles, rice vermicelli, siracha


Heat sesame oil in a saucepan over medium high heat. 

Add ground chicken and cook until almost browned, about 3-5 minutes, breaking up chunks of chicken as it cooks.

Stir in finely ground fresh ginger.

Stir in water chestnuts, red pepper and green onions until tender, about 1-2 minutes; season with salt and pepper, to taste. cook an additional 2-3 minutes.

Add tamari sauce, rice wine vinegar and toss in cilantro at end. Taste and adjust any seasonings.

To serve, spoon the chicken mixture onto the center of a Boston bib lettuce leaf, fold and enjoy!

  • Author: Karina K.
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