Fresh, nourishing and ideal for warm days, these low FODMAP summer rolls with prawns and peanut sauce are a simple way to enjoy flavour without triggering symptoms. Packed with protein, fibre and colour, they’re also perfect for taking on the go.
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Why Choose Low FODMAP Summer Rolls?
If you live with IBS or digestive sensitivity, eating out or even cooking can sometimes feel restrictive. The low FODMAP diet, developed by Monash University, helps you identify foods that support your gut health by limiting fermentable sugars known to cause discomfort. These summer rolls are carefully composed to avoid common FODMAP triggers, yet still offer a vibrant, satisfying meal.
What Makes These Rolls Gut-Friendly?
- No high-FODMAP vegetables: Ingredients like onion or garlic are excluded. We use low-FODMAP alternatives that still add crunch and colour.
- Balanced protein: Prawns provide high-quality lean protein, helping to stabilise blood sugar and support satiety.
- Healthy fats in moderation: A touch of avocado adds creaminess without exceeding low-FODMAP thresholds.
- Nutrient-dense sauce: The peanut-lime dip adds both protein and flavour with gut-friendly ingredients.
Ingredients and Substitutions
For the Summer Rolls (2 servings)
- 6–8 sheets brown rice paper
- 240 g cooked, peeled prawns (about 120 g per person; a great lean protein source).
- 1 medium carrot, grated
- 1/2 cucumber, julienned
- 1/2 red bell pepper, sliced
- Handful of romaine lettuce or baby spinach
- 2 tbsp fresh coriander (optional): adds freshness, but omit if sensitive.
- 40 g avocado (optional): limit to max 30–40 g per person to stay low FODMAP.
- 2 tbsp toasted pumpkin seeds: boosts fibre and plant-based protein.
For the Peanut Dipping Sauce
- 2 tbsp 100% peanut butter (no added sugar or oils)
- 1 tbsp tamari or gluten-free soy sauce (low FODMAP)
- 1 tbsp fresh lime juice (or lemon as an alternative)
- 1 tbsp water
- 1 tsp maple syrup
- A pinch of chilli flakes (optional)
Step-by-Step Preparation
How to Assemble Your Summer Rolls
Step 1: Soften the rice paper
Briefly soak each rice paper sheet in warm water (about 10 seconds) until pliable but not overly soft.
Step 2: Fill with care
Place on a clean surface. Add a layer of lettuce or spinach, then a small amount of each vegetable, followed by prawns, avocado (if using), and pumpkin seeds.
Step 3: Roll tightly
Fold in the sides first, then roll from the bottom upwards, keeping the contents compact.
Step 4: Make the sauce
Combine all ingredients in a small bowl. Adjust consistency with water if needed.
Step 5: Serve
Enjoy your rolls with the sauce on the side or drizzled inside before rolling.
Nutritional Benefits at a Glance
Each serving offers:
- Protein: ~31 g
(From prawns, peanut butter and pumpkin seeds) - Fibre: ~10–11 g
(Thanks to a variety of raw vegetables and seeds) - Calories: ~500–550 kcal
Balanced for a light but complete meal
This makes the rolls suitable not just for digestion-sensitive eaters but also for anyone seeking a light, high-protein lunch.
Tips for Meal Prep and Storage
- Ideal for lunchboxes: These rolls hold well for 24 hours in the fridge.
- Store smartly: Keep them in an airtight container and refrigerate.
- Separate the sauce: Carry the dip in a small container to keep the rolls crisp.
These are particularly handy for summer picnics or days when you need a satisfying, cooling meal.
FAQs on Low FODMAP Summer Rolls
Can I use cooked chicken instead of prawns?
Yes, cooked chicken breast is also low FODMAP and works beautifully here. Just ensure it’s seasoned without onion or garlic.
Is peanut butter safe on a low FODMAP diet?
In moderate amounts (2 tbsp or less), natural peanut butter is considered low FODMAP. Always check for added ingredients.
What can I use instead of avocado?
You can omit it entirely or use a small amount of mashed pumpkin or grated courgette for creaminess. Just add spices to make them tasty.
Is brown rice paper different from white?
Brown rice paper has slightly more fibre and a firmer texture but both are low FODMAP when used in standard servings.
Final Thoughts On These Low FODMAP Summer Rolls
These low FODMAP summer rolls offer an effortless way to nourish your body without sacrificing flavour or comfort. With crisp vegetables, protein-rich prawns, and a velvety peanut dip, they’re a perfect example of how mindful eating can also be deeply enjoyable.
🌱 Ready to bring more joy to your meals?
If you’re navigating IBS or simply looking for gentle, nutritious recipes, try these summer rolls today. They’re quick, customisable, and kind to your gut.
