3 Takeaway Wraps: Chinese, Indian and Fish & Chips

17th May 2019
Blog post

Don’t know about you but I love a takeaway on a Friday. However, being gluten, dairy free and low FODMAP, ordering something safe can be a mission that quickly removes all the convenience and joy that a takeaway should bring. Well, this blog piece will give you ideas for 3 takeaway wraps!

They will satisfy all your cravings, cost a lot less that ordering from your local AND is mega easy to make.

This post is ALL about convenience so doesn’t really involve too much “cooking”. Instead, I’ve included tons of ideas of what you could put into your wraps below!!

Which wraps should I use?!

I think BFree wraps are PERFECT!!! Not only are they foldable (without tears – hooray!), full of fibre, free from gluten/dairy/soy/nuts/wheat/egg and low kcal …but they also are seriously tasty. I’ve used two different types – Sweet Potato and Multigrain. Yum, yum.

Ohhh and they freeze really well too. If, like me, you’re the only coeliac in the house, you can wrap up all the ones you have left in cling flim/baking paper and freeze until your next takeaway wrap is calling you. Make sure you place a piece of cling film/baking paper in between the wraps too so you can take one out the freezer at a time.

Now all you have to do is decide which one you’re after: Chinese, Indian or Fish & Chips!!!



  • Bfree Multigrain Wrap – warm for 15 seconds in the microwave
  • Tempura Chicken – you can buy gluten, dairy free tempura from Marks & Spencer or Aldi.
  • Sweet & Sour Sauce – most jars of sweet and sour sauce are naturally gluten free e.g. Uncle Bens or Marks and Spencers own. Place into a bowl and warm for 20 seconds in the microwave before pouring all over that delicious tempura!!
  • Stir Fry Veg – buy a bag from the fresh veg section of your local supermarket. Careful with Morrisons though (most of theirs are a “may contain gluten”). Stir fry for 5 mins on a high heat with a tsp of oyster sauce if you have any!
  • Sesame Rice – cooked rice with 1 tsp of sesame oil (makes everything taste like Chinese) and a sprinkle of spring onion.
  • Lettuce – for a bit of extra crunch!



  • Bfree Sweet Potato Wrap – I think the sweetness of this wrap works perfectly with the heat from the tikka! Best warmed for 15 seconds in the microwave
  • Chicken Tikka – you could buy packets of ready made tikka from the supermarket (with the ham, cooked chicken etc). Check for wheat but generally, most are safe! Alternatively, you could make your own like I have here. I used the BBC Good Food recipe, replacing the natural yoghurt with soya plain yoghurt.
  • Mango Chutney – most are gluten & dairy free.
  • Pilau Rice – Uncle Ben’s is gluten & dairy free
  • Toppings – Cool Raita, Red Onion, Fresh Coriander & a squeeze of lime



  • Bfree Multigrain Wrap – warm for 15 seconds in the microwave
  • Gluten Free Fish Fingers – most supermarkets sell own brand which are just as good as the market leader (and cheaper!)
  • Homemade Mushy Peas – cook your peas as normal and then lightly mash with a fork. Stir in a generous sprinkle of salt and chopped mint.
  • Tartare Sauce – Colemans is gluten & dairy free
  • KetchupFody sell a low fodmap version if you need it!
  • Chips – I’ve used Mccains frozen chips… this meal is all about convenience so I didn’t make my own 😉
  • Lettuce – for a bit of extra crunch

Fancy making some beer battered fish to go in that wrap? Here’s my recipe for battered prawns – you can use it for any type of fish!!

Hope you like these!!! What other takeaways could we make with Bfree wraps?! Pizza would definitely works! Or a cheeky nandos? Yum!!

Jess x

This is a paid partnership with Bfree but all the view, pics and recipes are my own!

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