free from: gluten and dairy (Low FODMAP friendly)
Easy and nutritious Low FODMAP recipe! If you have never used spring roll wrappers before, please don’t be intimidated–they are SO easy to use. Plus they are extremely versatile and taste great!
These are the spring roll wrappers I used. I want to share one delicious way to use the wrappers but you could truly put anything you want in them and they would taste amazing. You can fry them if you want, but I left these as is.
This Low FODMAP recipe makes about 3 servings (2 spring rolls per serving).
You can then eat right away or save for later! I think these are amazing with some dipping sauce, so here are some easy options:
- Traditional Peanut Sauce
- Gluten Free Sweet Chili Sauce (I used this one)
- Trader Joe’s Almond Butter Turmeric Salad Dressing (a bit untraditional, but SO good)
- Shredded Chicken
- Shredded carrots
- Napa cabbage
- Rice noodles
- Spring roll wrappers
This is a Low FODMAP recipe if you stick to the serving size, as too much cabbage can be higher in FODMAPs. If you are vegetarian/vegan, feel free to swap the chicken for a meat substitute (like tofu or jackfruit!) or you can do all veggies. I have also used shrimp and imitation crab instead of chicken and they are perfect for spring rolls.
Chicken Spring Rolls (Low FODMAP Recipe)
- 1 cutting board
- 2/3 cup shredded chicken about 1-2 chicken breasts
- Parsley, cilantro & basil
- 2/3 cup shredded carrots
- 3/4 cup diced Napa cabbage
- 3/4 cup cooked rice noodles
- 6 spring roll wrappers
- Season chicken with parsley, cilantro and basil. Cook at 400F for about 20 minutes until fully done. Set aside to cool. Meanwhile, clean carrots and cabbage, then shred/dice accordingly. Once chicken has cooled, shred into small pieces.
- Next, cook the rice noodles. Once done, drain and rinse under cold water. Now you will want to set up your prep station. Have each of the ingredients easily accessible in front of you. You should also have a cutting board ready–I find this to be the best base for wrapping the rolls.
- Once everything is prepped, fill a frying pan or wide bowl with warm water. Whatever you use should be able to fit the wrapper. Take one wrapper and place in the warm water. After 5-10 seconds, the wrapper should now be soft and ready to use. Take it out and lay flat on your cutting board. Then take one ingredient at a time and layer in the center of the wrap. Make sure to lay the filling evenly and do not add too much. The order does not matter. Fold in each side, and then the top of the wrapper. Slowly roll the wrap towards you until fully wrapped–it should be a tight roll but not so tight that the filling pokes the wrapper.
- Set aside and start again with the next wrapper. Repeat until done.