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closeup of low FODMAP hummus wrap on white plate; green napkin

Low FODMAP Hummus Wrap

Our Low FODMAP Hummus Wrap takes advantage of low FODMAP amounts of hummus. Ours is made with Garlic-Infused Oil and we think you will love it! No need to do without. This wrap combines hummus, lettuce, tomatoes, carrots and cucumbers for a fiber-filled, gluten-free delicious lunch.

Course: lunch
Cuisine: American
Prep Time: 10 minutes
Cook Time: 0 minutes
Total Time: 10 minutes
Makes: 1 Serving
Calories: 246 kcal
Author: Dédé Wilson


  • 1, 10 to 12- inch (25 cm to 30.5 cm) low FODMAP gluten-free “flour-style” tortilla
  • 2 tablespoons low FODMAP hummus
  • 2 leaves Butter lettuce
  • ½ medium carrot, trimmed, peeled, julienned
  • ½ Persian cucumber cut into thin sticks
  • ½ beefsteak tomato, sliced into rounds


  1. Lay out your tortilla. They vary in flexibility. If you need to increase the “rollability” of your tortilla, warm it briefly in the microwave. Spread the hummus over almost the whole tortilla, leaving a small border bare near the top. Layer on the lettuce, julienned carrot, cucumber and tomato, then roll up, starting at the bottom, so that the end of your roll is the part without any hummus (so it doesn’t squeeze out). Gently squeeze the tortilla to create a nice rounded shape and to “seal” the end.

  2. Serve immediately or wrap tightly in plastic wrap and refrigerate overnight. Best if eaten close to room temp; at least not ice cold.



FODMAP Information

Our recipes are based on Monash University and FODMAP Friendly science.

  • Carrots: Carrots have been lab tested and deemed low FODMAP by both Monash University and FODMAP Friendly. According to Monash carrots contain no FODMAPs.
  • Chickpeas: Both Monash University and FODMAP Friendly have lab tested chickpeas. Monash says that drained, canned chickpeas are low FODMAP at ¼ cup or 42 g; this is what we base our recipes upon. FODMAP Friendly gives them a “Fail” at ½ cup (75 g), but the problem here is that we do not know whether they were cooked from dry or are canned, or canned drained.
  • Cucumbers: Both Monash University and FODMAP Friendly have lab tested cucumbers. FODMAP Friendly gives them a “Pass” at ½ cup (64 g).Monash states that no FODMAPs were detected upon lab testing and set a serving size at ½ cup (75 g).
  • Lettuce: Butter lettuce has been lab tested by Monash and has no FODMAP content.

Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.

Nutrition Facts
Low FODMAP Hummus Wrap
Amount Per Serving
Calories 246 Calories from Fat 72
% Daily Value*
Fat 8g12%
Saturated Fat 1g5%
Sodium 2mg0%
Potassium 71mg2%
Carbohydrates 39g13%
Fiber 3g12%
Sugar 4g4%
Protein 6g12%
Vitamin A 994IU20%
Vitamin C 1mg1%
Calcium 11mg1%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.