Collard Wraps (fodmap free)

Hey everyone!

So I shared a video of me making collard wraps on Instagram and I got to thinking, this would be great to share on here so people can see how I do it!

I know most people aren’t huge fans of collards but this way to prepare them makes them super tender and perfect for wrapping!

I love using collard greens to make wraps because it takes the place of bread or tortillas. Not that some gluten free bread or a Siete tortilla is bad here and there, but if you’re watching carbs or calories, these are perfect. It’s also a great way to get more greens into your diet without really noticing.

When you make wraps with these, you almost don’t even notice the collard leaf is there, they don’t taste like much, just kind of a buttery leafy green. They also hold things together so well!

So, I have a video of how I make them and I also have ideas of what to add to them! I’m also including low fodmap options that I used in my wrap.

How to make the collard greens:


  • Rinse collard leaves
  • Set up a steamer basket over a wide pot or pan so that it can expand all the way
  • Add water and let it boil
  • Once it come to a boil, lay the whole leaf on top of the steamer basket and let it steam, put a lid on top if you can.
  • When the leaves are soft but not falling apart, take them off and cut out the stem from the middle.
  • You can then cut the leaf in half or leave it whole with the slit, I usually cut it in half.
  • Roll them into wraps or store them in the fridge for a few days so you always have them on hand to make lunch/snacks.
  • Here’s the video of me doing it!

Alright, now that you know how to make the wraps, let’s talk about what to put in them!

Currently I am eating low fodmap only so here are my favorite things to add!

Low fodmap additions:

  • Sprouts
  • Radishes (roasted or raw)
  • Bell pepper
  • Avocado (small amount)
  • Carrot strips
  • Tomato
  • Cucumber
  • Pickles
  • Olives
  • Mayonnaise
  • Garlic free pesto
  • Turkey
  • Chicken
  • Tuna

Fodmaps that taste great in wraps!

  • Beets
  • Kraut
  • Lots of avocado
  • Hummus
  • Mushrooms
  • Sweet potato
  • Chipotle mayonnaise
  • Cashew sauce (I have a recipe coming soon)
  • Any meat/fish

So there’s lots of options to make these taste great even if you’re limiting fodmaps! You can spice these up with spices, salt and pepper or homemade pesto or mayo! I put roasted radishes, bell peppers, sprouts, chicken and pesto on mine.

So get creative and use up the veggies in your fridge! I guarantee anything will taste good in these with enough Primal Kitchen chipotle mayo. I’m also working on getting my pesto recipe posted, a cashew sauce and a low fodmap aoli!

Stay tuned guys! Message me anything else you want me to create low fodmap !

With love and health,




Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s