Spring Roll Bowl (Low FODMAP & Gluten Free)

I love fresh spring rolls, but I hate making them! My first few are usually a disaster. And even after I figure out how to work with rice paper, it takes me forever and my kitchen is a serious mess by the end.

So instead, I make this super easy low FODMAP and gluten-free spring roll bowl!

Spring roll bowl with shrimp

This simple recipe uses all the flavors from fresh spring rolls, tossed in a low FODMAP peanut dressing. Add some meat like chicken or shrimp – or keep it vegetarian!

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Spring Roll Bowl Ingredients

Fortunately, spring rolls have a lot of low FODMAP ingredients by default. Here is what you will need for your low FODMAP and gluten-free deconstructed spring rolls!

Spring roll bowl and peanut sauce ingredients

Carrots – Carrots are one of those rare foods that, when tested, had no FODMAPs detected. If you love carrots, feel free to double down!

Red Cabbage – Red cabbage is low FODMAP in a portion of ¾ a cup. It adds a nice purple color, a slight peppery taste, and a bit of crunch.

Red Bell Pepper – Red bell peppers are low FODMAP at ½ cup (or about 1/3 of a pepper). We use half a pepper for this recipe, so as long as resist the urge to eat the whole recipe you should be good to go.

English Cucumber – English cucumbers are those extra-long ones with fewer seeds. Like carrots, Monash University detected no FODMAPs in this fresh summer vegetable.

Cilantro – Cilantro is considered low FODMAP up to a generous portion of one cup. Cilantro is one of my favorite herbs, but I understand it’s not for everyone. If you are one of those people that thinks it tastes like soap, this recipe will be fine without.

Fresh Mint – Another low FODMAP herb with a large allowable portion of “one bundle” according to Monash. We use about 2 sprigs here, but feel free to adjust to taste.

Green Onions – Use the green tops only. The white bulbs contain high amounts of fructans.

Green onion, tops only

Jalapeno – One small pepper (defined by Monash as 29 grams if you want to be precise) is considered low FODMAP. We use ½ a jalapeno here.

Though, please note that not everyone with IBS tolerates spicy foods! Peppers contain capsicum – and although this is not a FODMAP it can trigger symptoms in some people. Skip the jalapeno if you are sensitive.

Rice Noodles – Rice noodles are low FODMAP. Look for true rice noodles made from only rice and water. There are many different varieties. I used rice vermicelli noodles, but have also made this with wider pad thai style noodles. You can even use thinner rice sticks if you would like.

Follow the package instructions for cooking. Personally, I have found that unless you are using the really thin rice sticks, a little extra cooking time can help when serving as a cold dish. For example, my rice vermicelli package stated to cook for 3-5 minutes, I cooked them for eight…

Low FODMAP Peanut Sauce – You can purchase San J Gluten-Free Peanut Sauce which is certified low FODMAP, but my preference is to make it myself. Check out this low FODMAP recipe!

Peanut Sauce

Chopped Peanuts – Add some extra crunch by topping your spring roll bowl with some chopped peanuts.

Customize Your Spring Roll Bowls

Here are some fantastic ideas for additional ingredients or swaps to customize your low FODMAP spring roll bowls!

Instead of red cabbage, try some crunch Romain lettuce.

Add Thai basil – in addition to the cilantro and mint, or as a replacement for one of these flavors.

Add avocado for some healthy fats – if you are sensitive to the FODMAP sorbitol, limit to 1/8 an avocado.

Craving a little more spice? Add some sriracha! Sriracha is low FODMAP in a portion of 1 teaspoon. Larger servings contain fructose. But remember that not everyone with IBS tolerates spice!

Add some protein: Chicken, shrimp, tofu, or even edamame are options to consider.

Step-by-Step InstructionsWash the vegetables and herbs and peel the carrot.

1. Wash the vegetables and herbs; peel the carrot.

2. Julienne the carrots, red bell pepper, and cucumber (i.e., cut them into thin strips or matchsticks). Place in a large bowl.

Julienned vegetables for spring roll bowls

3. Shred the red cabbage or purchase pre-shredded bagged red cabbage. Add to the bowl with other vegetables.

4. Chop the cilantro, mint, green onions, and optional jalapeno. Add to the bowl.

5. Cook rice noodles according to package directions*.

*Note that most package instructions are to cook until al dente, meaning they are still firm when bitten. I cook my rice noodles slightly longer – I like my noodles a little softer for a cold dish (they seem to firm up a little more once they are cooled).   

6. When the noodles are done cooking according to your texture preference, place them in a colander and rinse under cold water.

Rinsed rice noodles

7. Set the cooked noodles aside in the fridge or continue running cold water over them until they are completely cooled, set aside.

8. Make your low FODMAP peanut sauce.

9. Add the cooled noodles and peanut sauce to the bowl with the vegetables. Stir to combine. I use this pasta fork, but a set of tongs would work well too.

10. Just before serving add optional chopped peanuts, extra cilantro, and green onions.

Spring Roll Bowl Recipe

Recipe Card Picture - Spring Roll Bowl

Spring Roll Bowl (Low FODMAP and Gluten-Free)

All the amazing flavors of fresh spring rolls without the fuss or the FODMAPs.
Prep Time 20 mins
Cook Time 5 mins
Course Salad
Servings 4
Calories 475 kcal

Ingredients
  

  • 1 Large Carrot julienned
  • 1/2 Cup Red Bell Pepper julienned
  • 1/2 Medium English Cucumber julienned
  • 1 Cup Red Cabbage shredded
  • 1/4 Cup Chopped Cilantro + additional for garnish
  • 2 Tablespoons Chopped Fresh Mint + additional for garnish
  • 2 Green Onions (green tops only) + additional for garnish
  • 1/2 Fresh Jalapeno optional
  • 7 Ounces Rice Noodles
  • 1 Cup Low FODMAP Peanut Sauce see separate recipe
  • 1/4 Cup Chopped Peanuts
  • Optional protein: tofu, chicken, shrimp

Instructions
 

  • Wash and prepare the vegetables and herbs, and combine in a large bowl.
  • Cook the rice noodles according to package directions. You might wish to add a few minutes to the cooking time for softer noodles –they tend to firm up as they cool.
  • Rinse the rice noodles under cold water, then set them aside in the fridge to chill.
  • While the noodles are cooling, prepare the low FODMAP peanut sauce. See the separate recipe.
  • Combine the noodles with the rest of the vegetables. Add the peanut sauce and stir to combine.
  • Top with chopped peanuts, optional meat, and extra herbs to garnish.
  • Serve immediately.

Notes

This salad is best eaten fresh but can be stored for 1-2 days in the fridge. The rice noodles tend to get tough with a longer storage time.

Looking for the link to the low FODMAP peanut sauce recipe? No worries – here it is!

I would love your honest review! Tried it out? Let me know below.

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Remember: this post is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information read here.

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