Low FODMAP Spring Rolls Recipe

This fresh, chewy Low FODMAP Spring Rolls recipe is made with rice paper, crisp vegetables, and a creamy peanut dipping sauce, ready in just 30 minutes. Each bite delivers a satisfying crunch followed by the rich, savory coat of ginger-infused peanut dressing. I love making these for a light lunch that feels indulgent without the garlic or onion bloat.

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The Secret To Getting It Right

I learned the hard way that the texture of your rice paper is the difference between a delicious roll and a rubbery disaster. The trick is to dip the paper for only a few seconds—it should still feel slightly firm when you take it out of the water, as it continues to soften on your work surface.

Another surprise for me was how crucial the chopping technique is. If your cucumber and carrots are cut into uneven chunks, the rolls become lumpy and likely to tear. Taking five extra minutes to julienne your vegetables into uniform matchsticks ensures every bite has that perfect, cohesive crunch.

Low FODMAP Spring Rolls Ingredients

For the Rolls:

• 8 round rice paper wrappers (22cm diameter)
• 4 oz (115g) thin rice vermicelli noodles, cooked and cooled
• 12 medium cooked shrimp, peeled, deveined, and sliced in half lengthwise (or substitute firm tofu strips)
• 1 cup carrots, peeled and julienned
• 1 cup cucumber, seeds removed and julienned
• 1/2 cup fresh mint leaves
• 1/2 cup fresh cilantro leaves
• 4 leaves green lettuce (like butter lettuce), torn into pieces

For the Peanut Sauce:

• 1/4 cup creamy peanut butter (unsweetened)
• 1 tbsp maple syrup
• 1 tbsp gluten-free soy sauce (tamari)
• 1 tbsp lime juice
• 1 tsp sesame oil
• 1 tsp fresh ginger, grated
• 2-3 tbsp warm water (to thin)

How To Make Low FODMAP Spring Rolls

1. Prepare the Noodles: Cook the vermicelli noodles according to package instructions (usually boiling for 2-3 minutes). Drain immediately and rinse under cold water to stop the cooking. shake off excess water and set aside.
2. Make the Sauce: In a small bowl, whisk together the peanut butter, maple syrup, tamari, lime juice, sesame oil, and grated ginger. Add warm water one tablespoon at a time until you reach a creamy, dippable consistency.
3. Set Up Your Station: Fill a wide, shallow dish (like a pie plate) with warm water. Lay a damp clean kitchen towel on your work surface. Arrange all your fillings (shrimp, noodles, veggies, herbs) within reach.
4. Soak the Paper: Dip one sheet of rice paper into the warm water for about 5-10 seconds. Remove it while it still holds its shape and lay it flat on the damp towel.
5. Fill the Roll: Place a piece of lettuce on the bottom third of the paper. Top with a small bundle of noodles, carrots, cucumber, and herbs. Place 3 shrimp halves in a row just above the veggie pile (this makes them visible through the paper).
6. Roll It Up: Fold the bottom edge of the paper up over the filling. Fold the left and right sides in tightly. Roll upwards firmly, keeping the filling tucked in, until the roll is sealed. Repeat with remaining ingredients.

Recipe Tips

• Don’t overfill: It is tempting to stuff these rolls, but using too much filling makes them impossible to close without tearing. Stick to small amounts of each ingredient.
• Mise en place is key: Rice paper gets sticky very fast. Have all your veggies chopped and noodles cooked before you even wet the first wrapper.
• Keep them moist: As you finish rolling each spring roll, place it on a plate and cover with a slightly damp paper towel to prevent the rice paper from drying out and cracking.
• Check your sauce: If your peanut sauce splits or looks oily, whisk in a teaspoon of cold water vigorously to bring it back together.

What To Serve With Low FODMAP Spring Rolls

These rolls are fantastic on their own, but they pair beautifully with a simple clear broth soup or a side of edamame for extra protein. For a heartier meal, serve them alongside a quinoa salad or a cold noodle bowl dressed with sesame oil and lime.

How To Store

Fresh spring rolls are best eaten immediately, as the rice paper hardens in the fridge. If you must store them, wrap each roll individually in plastic wrap to prevent sticking and drying, and store in an airtight container in the fridge for up to 24 hours.

FAQs

• Can I make these ahead of time?
  They are best made fresh, but you can prep all the fillings (chopping veggies, cooking noodles) a day in advance. Assemble the rolls just before serving for the best texture.
• Is soy sauce low FODMAP?
  Yes, soy sauce is considered low FODMAP in serving sizes of up to 2 tablespoons. Using tamari keeps it gluten-free as well, which is often preferred for sensitive stomachs.
• Why is my rice paper tearing?
  You likely soaked it too long or the water was too hot. A quick 5-second dip in warm tap water is usually enough; the paper softens as you work with it.
• Can I use chicken instead of shrimp?
  Absolutely. Poached, shredded chicken breast is a great low FODMAP protein option. Just ensure it isn’t seasoned with garlic or onion powder.
• Are these spring rolls fried?
  No, this recipe is for fresh spring rolls (often called summer rolls). They use rehydrated rice paper and are not cooked after assembly, keeping them light and fresh.

Nutrition

• Calories: 210
• Total Fat: 6g
• Saturated Fat: 1g
• Cholesterol: 35mg
• Sodium: 380mg
• Total Carbohydrate: 28g
• Protein: 10g

Try More Recipes:

• Easy Low FODMAP Shrimp Cocktail Recipe
• Low FODMAP Salsa Recipe
• Low FODMAP Stuffed Mushrooms Recipe