Tofu "Feta" Salad Wrap Recipe

Today I was in a hurry to eat and leave to see a friend. So I made this very simple go-to lunch, that was both vegan and low-FODMAP. Tick and tick!

It's such a simple idea, but it's exactly these kinds of meals that are brilliant to have for when time is limited and we're getting hangry! Because it's these moments when we cave and have something brimming with FODMAPs.


  • 2 tomatoes

  • 4-5 romaine lettuce leaves

  • 3 inches of cucumber

  • ~150g/5oz of pressed tofu marinated in olive water

  • sprinkle of chives 1tsp

  • (little squeeze) of lemon juice

  • 1 tsp balsamic vinegar

  • 1/2 tsp of garlic infuse olive oil

  • 1 Warburtons gluten-free seeded wrap


1. Chop tomatoes, cucumber and lettuce.

2. Combine dressing ingredients in a jar and shake.

3. Assemble, filling the wrap with the salad and tofu, drizzling on the dressing.

4. Eat or pack up in a hurry ... it's that kind of meal!


Energy = ~475kcal

Protein = 25.7g

Fat = 23.7g (3.4g are saturated)

Carbs = 47.7 g (8.7g = Sugars)

Fibre = 6.7g (27%)

Iron = 6.5mg (36%)

Calcium = (~51% RDA)

VitA = 1614 IU (69%)

VitC = 30.3mg (40%)

VitB12 = 0

Folate = 70.4 μg(18%)

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DISCLAIMER: The information provided on this website is not intended to replace any information provided by a qualified health care professional and should be considered general educational information only. 

I strongly recommend consulting a registered nutritionist/dietician/medical practitioner.

* The low FODMAP diet has been shown to reduce symptoms in ~80% of IBS sufferers, so, unfortunately, it won't help 20%, but you also won't know unless you try. 

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