FODMAP Friendly Za’atar Chips

April 16, 2015
FODMAP Friendly Za'atar Chips

After another trip to the supermarket spent searching through labels to find plenty of onion and garlic, I decided it was time to make my own chips and maybe create a slightly healthier option too! This recipe is super easy and the result being a chip that looks like you bought them from a gourmet deli. The best part being, you can flavour them however you please!

One of my favourite things about cooking is being able to create food that I know exactly what ingredients have been added. I love pottering in the kitchen with recipes and trying to recreate ideas that I have seen, turning them into fructose and FODMAP friendly options. The best thing now days is there is such an array of ingredients and products out there that I can play with to create these dishes. With food intolerances becoming more and more prevalent everyday the range is growing by the day which is good news for us! This recipe uses a spelt flatbread, however this could easily be substituted for a gluten free option. Or if you do tolerate small amounts of wheat you might like to try the corn or oat flatbread from the Mountain Bread range, just be aware they do include a blend of wheat flour. In no time you’ll have created these delicious chips that look somewhat gourmet!


4 Spelt flatbreads (I used Mountain Bread brand)

Wildings Pantry Za’atar blend or any other herb seasoning free from onion and garlic

Olive oil

Sea salt flakes

How to cut za'atar chips


1. Preheat an oven to 200°C. Start by cutting the flat bread into 4 large rectangles, then cut these rectangles on the diagonal, corner to corner to create large triangle shapes chips (see above image)

2. Using a pastry brush, brush both sides of each triangle with olive oil and place onto a greaseproof paper lined tray.

3. Once your try is full, sprinkle the triangles with the za’atar blend or the flavouring you have chosen and the sea salt.

4. Place the tray into the oven for 6-7 mins, when ready your chips should be golden brown, crunchy and ready to enjoy!




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  • Reply Mikayla Greenway October 4, 2016 at 7:28 pm

    Would these wrap be considered safe while on the low fodmap diet elimination phase? I had a look at the ingredients in wraps but was confused as to wether the spelt flour would be safe or not, as some information indicates only spelt sourdough would be safe?

    • Reply Melissa January 1, 2017 at 9:14 pm

      Hi Mikayla, there is a lot of conflicting information on spelt flour! The Monash website has a good article on it which I would suggest reading, but if you’re unsure in the elimination stage I’d probably steer clear!

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