Low FODMAP Rice Paper Rolls

Posted on October 16, 2020


Refreshing, light and oh so delicious – these low FODMAP rice paper rolls are just the meal you need for a warm and sunny day.

They are coeliac, allergy and IBS friendly!

While, these rolls are completely gluten free, low FODMAP and have a vegetarian option, really the most exciting thing aboout them is that they are fresh, crunchy and are paired with a delicious soy and sesame sauce.

Here we’ve used FODMAP Friendly certified San J Gluten Free Tamari Soy Sauce for the fipping sauce and tofu marinade. If you’re looking for a lower-carb and higher fibre roll, we’ve also suggested to use Miracle Rice Noodles in this recipe. Read more about what makes Miracle Noodles different here.

Better still – this recipe provides a number of ingredient suggestions to tailor the rolls to each individuals’ preference. You certainly don’t have to use all the ingredients – pick and choose and make according to your favourite combination. Most importantly, have fun and enjoy them.


Low FODMAP Rice Paper Rolls

Serves: 4  | Prep time: 30 mins | Cooking time: 5 mins


  • 1 packet of rice paper sheets (available in the International Aisle or most supermarkets or Asian grocers)
  • 250g vermicelli rice noodles or 1 packet Miracle Rice Noodles
  • 2 carrots
  • 1 cucumber
  • 1/4 red cabbage
  • 1 cup baby spinach leaves
  • 250g firm tofu  or
  • 250g peeled prawns
  • 2 inch nob fresh ginger, grated
  • 1/3 cup San J Gluten Free Tamari Soy Sauce
  • 1/4 cup sesame oil (plus 2 tsp extra for cooking)
  • 1 lime
  • 1 tbsp sesame seeds
  • 1 teaspoon chilli flakes (optional)



1. To make the vegetarian tofu option, cut the tofu into thin strips and place in a bowl. Add 1 tbsp soy sauce, 1/2 tbsp sesame seeds and 1 tsp grated ginger. Leave to marinade while preparing the other ingredients.

2. To make the dipping sauce, simply combine 1/4 cup of the soy sauce with the sesame oil, juice of the lime, remaining sesame seeds and ginger in a small bowl. Set aside.

3. Slice the carrot, cabbage and cucumber into thin matchstick-shaped strips. You can do this using a knife, box grater or mandolin.

4. Chop up the spinach into rough strips.

5. Cook the rice noodles or Miracle noodles according to packet instructions. If using rice noodles, you’ll want to add them to a saucepan of boiling water and cook for 2-4 minutes until soft, then strain. To cook Miracle noodles, rinse them well with cold water, then pat dry with a clean tea towel, followed by adding them to a dry frypan and heat until warm.

6. To cook your protein, heat a large frypan with 2 teaspoons sesame oil. Add you marinated tofu strips of prawns and cook until the prawns or tofu lightly golden and cooked through the centre. If using, sprinkle chilli flakes over once cooked.

7. To assemble the rolls, fill a shallow bowl halfway with warm water and add one rice paper sheet, letting it sit for 2-4 minutes. Once soft and hydrated, transfer the rice paper to a  clean plate and being to fill the centre of each sheet with you choice of vegetables, protein, noodles and a sprinkle of sesame seeds. Leave the edges of the sheet bare and be careful not to over-fill, to ensure you can still seal them. Then fold the top and bottom edges taut into the centre, and roll up the remaining open sides to seal.

8. Repeat with each rice paper sheet and serve with the dipping sauce.



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