Recipe: Low FODMAPs rice paper rolls

I often find myself wondering what on earth I should have for lunch. As easy as a ham sandwich may be, I have well and truly eaten my life quota of ham sandwiches throughout my school years (and vegemite sandwiches for that matter). So I am constantly on the look out for quick and easy lunch options that I can either take to uni, or whip up at home.

Rice paper rolls are fresh, healthy and tasty, making them perfect to take with you for lunch on the go.

This recipe is also FODMAP friendly. Although beware that sweet chilli sauce usually contains small amounts of garlic and onions- this may be ok for some people following a low FODMAPs diet, however a chilli sauce (without garlic) may be needed for people who are particularly sensitive to these ingredients.



  • 80g rice vermicelli noodles (broken up)
  • 250g chicken thigh fillets, thinly sliced
  • 3 tbsp (gluten free) sweet chilli sauce, plus extra for dipping
  • round rice paper sheets (either 22cm, 16cm, or smaller)
  • ½ butter or green oak lettuce, torn up
  • 1-2 large carrots
  • handful of coriander and/or mint (optional)

Feel free to add other ingredients into your rolls too…

Makes about 5 large rolls, or 10 small rolls


  1. Fill a large bowl with hot water and soak vermicelli noodles for 4-5 minutes, then drain.
  2. Toss sliced chicken in the sweet chilli sauce, and cook in a frying pan until cooked through, set-aside to cool.
  3. Fill large shallow dish with warm-hot water. Soak rice paper in water until it has just softened, then move onto to a plate (don’t let them get too soft or they will rip).
  4. Place a small handful of your filling (noodles, chicken, carrot, lettuce and herbs if desired) onto the softened rice paper.
  5. Roll over tightly and fold the ends to enclose the filling.
  6. Serve with sweet chilli sauce for dipping. The rolls can also be kept in a container in the fridge for a few days.

Just to note, quantities can increase or decrease depending on how full you like your rice paper rolls, so feel free to play around and see how you prefer to fill them. I have also added coriander and mint as optional ingredients, this depends on whether you like these fresh herbs; I personally do not (some people call me crazy!), but I have been told that both ingredients add great flavour to the rolls.

Nutrition Information:

Per serve (2 large or 3 small rolls- 293g) Per 100g
Energy (kJ / cal) 1621 kJ/ 386 cal 553 kJ
Protein 23.5 g 8 g
Total Fat 7.9 g 2.7 g
Saturated Fat 2.3 g 0.8 g
Carbohydrates 53.1 g 18.1 g
Sugars 25.6 g 8.7 g
Dietary Fibre 6.3 g 2.1 g
Sodium (mg)* 732 mg 246 mg

*choose a low salt sweet chilli sauce to reduce sodium intake

Making them is such a fun and delicate process, however I am no expert at it. Regardless, they aren’t hard to make, so no excuses- it’s time to get rolling!



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