Low FODMAP Rice Paper Rolls

Posted on November 23, 2023

Rice paper rolls are not only a delicious and healthy low-FODMAP option, but they also make for a fun and interactive family activity in the kitchen. Get your little ones excited about cooking by letting them assist with chopping ingredients and assembling these colorful rolls.

Low FODMAP Rice Paper Rolls

Prep time: 30 mins
Serves: 4


  • 12 rice paper wrappers (e.g. Mrs. Tran’s Kitchen Rice Paper Variety Pack)
  • 200 grams cooked shrimp, peeled and deveined (or substitute with firm tofu for a vegetarian option)
  • 1 carrot, cut into matchstick-like strips
  • 1 cucumber, cut into thin strips
  • 1 red bell pepper, cut into thin strips
  • Fresh herbs (such as mint, cilantro, and basil)
  • Lettuce leaves
  • Dipping sauce of choice (e.g., low FODMAP peanut sauce or soy sauce)


    1. 1. Prep the ingredients: Depending on their age and skill level, let the kids assist with washing and chopping the vegetables into age-appropriate shapes. They can also help peel the shrimp or tofu if desired.2. Prepare a clean working area and a large shallow dish of warm water.3. Dip one rice paper wrapper into the warm water for a few seconds until it softens. Place it on a clean surface, such as a cutting board or a plate.4. Let the kids take turns adding a small handful of lettuce leaves, a few shrimp (or tofu) pieces, and a colourful assortment of vegetables and herbs onto the centre of the rice paper.

      5. Fold the sides of the rice paper over the filling, then roll it up tightly, similar to a burrito. Encourage the kids to participate in the rolling process, adjusting the technique based on their age and dexterity.

      6. Repeat the process with the remaining rice paper wrappers and filling ingredients.

      7. Serve the rice paper rolls with a side of your favourite low FODMAP dipping sauce, and enjoy the vibrant flavours and textures together as a family!

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