Rice Cakes with Low FODMAP Chive Dip & Smoked Chicken

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Buying Tips
Gluten Free
Dairy Free

Looking for a tasty low FODMAP snack or light lunch? Rice cakes are a versatile low FODMAP food. I love making chive dip for the rice cakes and then adding extra toppings like spinach, tomato, smoked chicken and a little salt and pepper. If you can tolerate low FODMAP dairy then try using cottage cheese instead of mayonnaise in the chive dip.

Note on rice cakes: Rice cakes are a good low FODMAP snack but you need to watch your portion size. Rice cakes are low FODMAP at a serving size of 2 cakes but they become high FODMAP at a serving size of 4 cakes.

 

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Make sure the mayonnaise and plain smoked chicken breast do not contain onion, garlic or other high FODMAP ingredients.

Garlic infused oil is found in the oil section of your local supermarket.

Make sure the mayonnaise, dried chives, rice cake, and plain smoked chicken breast are gluten free.

Unless you have coeliac disease, then you do not need to worry about being trace gluten free while on the low FODMAP diet. Gluten is not a FODMAP and small amounts of wheat are low FODMAP.

Make sure your mayonnaise is dairy free. Avoiding dairy in these products will help you reduce your lactose intake if you are on the low FODMAP diet.

SPREAD THE DELICIOUSNESS

NUTRITION

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Nutrition Per Serve (with Cottage Cheese):

Calories
199
10.0%
Fat
3.70g
5.3%
Saturates
1.30g
5.2%
Protein
22.00g
44.0%
Carbs
18.50g
6.0%
Sugars
4.7g
Fibre
1.9g
Salt
1.20g
30.0%
Iron
0.91mg
5.1%
Calcium
134.5mg
13.5%
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Nutrition Per Serve (with Mayonnaise):

Calories
222
11.1%
Fat
10.30g
14.7%
Saturates
1.30g
5.2%
Protein
13.80g
27.6%
Carbs
17.60g
5.7%
Sugars
2.8g
Fibre
1.9g
Salt
1.30g
32.5%
Iron
0.89mg
4.9%
Calcium
53.4mg
5.3%

INSTRUCTIONS

1. Make the chive dip by mixing together the garlic infused oil, chives and mayonnaise (or cottage cheese).

2. Slice the smoked chicken, dice the tomato and roughly chop the baby spinach.

3. Spread the dip onto the rice cakes and then add layers of baby spinach, smoked chicken, and diced tomato. Season with salt & pepper.

4. Enjoy!

Prep in Advance: You can pre-cut the smoked chicken, tomato, and baby spinach and place in a small bag. Pre-make the chive dip and store in a small container. Store the rice cake toppings in the fridge. Then you can just assemble your lunch at work when you are ready.

AUTHOR Alana Scott
REVIEWED BY Hannah Hunter (RD)

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Comments

  • Iga @ Dietmap 03/01/2017 9:03am (55 days ago)

    good idea for the healthy snack!

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