Low FODMAP Summer Rolls Recipe

These fresh Low FODMAP Summer Rolls are made with delicate rice paper wrappers, tender rice vermicelli, firm tofu (or shrimp), and crisp vegetables like carrots and cucumbers. The result is a vibrant, healthy, and light appetizer that is crunchy, refreshing, and completely gut-friendly. They are perfect for a light summer lunch or a fun dinner party appetizer, making enough for 4 people (2 rolls each).

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Low FODMAP Summer Rolls Ingredients

For the Summer Rolls:

• 8 round rice paper wrappers (about 22 cm diameter)
• 75 g dry rice vermicelli noodles
• 200 g firm tofu, drained, pressed, and cut into batons (or substitute with cooked shrimp)
• 8 small soft lettuce leaves (such as butter lettuce)
• 1 large carrot, peeled and cut into thin matchsticks
• 1/2 medium cucumber, deseeded and cut into thin matchsticks
• 1/2 small red bell pepper, thinly sliced
• A small handful of fresh mint leaves, roughly torn
• A small handful of fresh cilantro (coriander) leaves, roughly torn

For the Low FODMAP Peanut Dipping Sauce:

• 1/4 cup smooth natural peanut butter
• 3 tbsp tamari (gluten-free soy sauce)
• 2 tbsp lime juice
• 1 tbsp pure maple syrup
• 1 tsp garlic-infused olive oil
• 2–4 tbsp warm water (to thin)
• Pinch of salt and chili flakes (optional)

How To Make Low FODMAP Summer Rolls

1. Cook the noodles: Place the vermicelli noodles in a heat-proof bowl and cover with boiling water. Let them soak for 3–5 minutes until tender. Drain well, rinse under cold water to stop the cooking, and set aside.
2. Prepare the protein: Press the tofu with a paper towel to remove water, then slice into thin strips. Optional step: Pan-fry the tofu in a little garlic-infused oil and tamari until golden for extra flavor. If using shrimp, ensure they are cooked and peeled.
3. Chop the vegetables: Cut the carrot and cucumber into matchsticks. Slice the red bell pepper thinly. Wash and dry the lettuce leaves and tear the herbs into small pieces.
4. Make the sauce: In a small bowl, whisk together the peanut butter, tamari, lime juice, maple syrup, and garlic-infused oil. Gradually add warm water while whisking until you reach a smooth dipping consistency.
5. Soften the wrapper: Fill a wide, shallow dish with warm water. Dip one rice paper wrapper into the water for 10–15 seconds. It should be pliable but not completely limp. Lay it flat on a damp cutting board.
6. Assemble the roll: Place a lettuce leaf on the lower third of the wrapper. Top it with a small amount of noodles, tofu (or shrimp), carrots, cucumber, bell pepper, and fresh herbs. Be careful not to overfill.
7. Roll it up: Fold the sides of the wrapper inward over the filling. Fold the bottom edge up and over, then roll tightly away from you like a burrito to seal it.
8. Repeat and serve: Continue with the remaining ingredients until you have 8 rolls. Serve immediately with the peanut dipping sauce.

Recipe Tips

• Don’t Soak Too Long: Rice paper is delicate. If you soak it too long, it will tear easily. It should still feel slightly firm when you take it out of the water; it will continue to soften as you fill it.
• Use a Damp Surface: Rolling on a damp cutting board or towel prevents the sticky rice paper from adhering to the surface and tearing when you try to roll it.
• Keep Ingredients Organized: This process moves fast once the paper is wet. Have all your veggies, noodles, and proteins chopped and placed in piles before you wet your first wrapper (this is called mise en place).
• Gut-Friendly Garlic: To get garlic flavor without the stomach ache, use garlic-infused oil. The fructans (the parts that cause issues) do not dissolve in oil, so you get the taste without the trouble.

What To Serve Low FODMAP Summer Rolls

These rolls are light and fresh, making them a great starter. If you want to build a full meal, serve them alongside a bowl of clear broth soup or a low FODMAP fried rice. For a protein boost, grilled chicken satay skewers (marinated without garlic or onion powder) make an excellent companion. A simple side of steamed edamame or a fresh papaya salad would also complement the flavors well.

How To Store Low FODMAP Summer Rolls Leftovers

• Refrigerate: These rolls are best eaten fresh as the rice paper can harden in the fridge. If you must store them, wrap each roll individually in damp paper towels and place them in an airtight container for up to 24 hours. This helps keep the wrapper soft.
• Freeze: Do not freeze summer rolls. The fresh vegetables will turn mushy, and the rice paper wrapper will disintegrate upon thawing.

Low FODMAP Summer Rolls Nutrition Facts

Serving Size: 2 rolls with sauce

• Calories: 280 kcal
• Total Fat: 10g
• Saturated Fat: 1.5g
• Cholesterol: 0mg (if using tofu)
• Sodium: 650mg
• Total Carbohydrate: 38g
• Dietary Fiber: 3g
• Sugars: 5g
• Protein: 12g

Frequently Asked Questions

• Can I make these ahead of time? It is best to make them right before serving. However, you can chop all the vegetables and cook the noodles a day in advance. Store the ingredients separately in the fridge and assemble the rolls just before you eat.
• My rice paper keeps tearing. What am I doing wrong? You are likely soaking it for too long. Dip it for just a few seconds; it should still feel a bit stiff when you take it out. Also, make sure you aren’t overfilling the roll, which puts too much pressure on the delicate skin.
• Can I use other vegetables? Yes, but check their FODMAP levels. Red cabbage or spinach are good safe options. Avoid high FODMAP vegetables like cauliflower or mushrooms in the filling.
• Is peanut butter low FODMAP? Yes, in small servings. Smooth, natural peanut butter is generally safe. Just double-check the label to ensure no high-fructose corn syrup or hidden molasses has been added.

Try More Recipes:

• Low Fodmap Pesto Pasta Salad Recipe
• Low Fodmap Cucumber Salad Recipe
• Low FODMAP Lettuce Wraps Recipe