Easy Low FODMAP Peanut Chicken Spring Rolls with Homemade Sauce

If you’re craving something fresh, crunchy, and satisfying, these Simple Peanut Chicken Spring Rolls are the perfect pick. They’re filled with colorful veggies, tender grilled chicken, and just enough crunch from chopped peanuts. Paired with an easy homemade peanut dipping sauce, they make a light but filling meal or appetizer that tastes like takeout.

Made with IBS-friendly ingredients, these spring rolls are naturally gluten-free and Low FODMAP. Since they’re served cold, they’re a great no-cook option for warmer days or busy weeknights. Whether you’re looking to add more variety to your lunch routine or serve something a little different at your next party, this recipe is a good one to keep in your back pocket.

Why These Spring Rolls Work for a Low FODMAP Diet

• Made with Low FODMAP veggies and protein:Ingredients like grilled chicken, carrots, cucumbers, red cabbage, and peanuts are all tolerated in appropriate portions, making these spring rolls safe and satisfying for those managing IBS symptoms.

• Quick to prep and assemble:With pre-cooked chicken and no cooking required, these spring rolls come together fast! Just chop the veggies, soften the wrappers, and roll.

• Customizable:You can easily adjust portion sizes or swap ingredients based on your personal tolerance, making this recipe flexible for elimination or reintroduction phases.

Substitutions and Variations

Feel free to mix things up! These spring rolls are easy to customize with whatever you have in the fridge or the flavors you're craving.

• Instead of grilled chicken, try thinly slicedtofu, tempeh, or cooked shrimp.

• Change up the veggies by using lettuce, spinach, or thinly sliced bell peppersif you don’t have cabbage or carrots on hand.

• Substitute sunflower seed butter for peanut butter in the dipping sauce, and leave out the chopped peanuts if needed to make it nut-free.

• Stir in a dash of Low FODMAP-friendly hot sauce or a sprinkle of red pepper flakes into the dipping sauce for a spicy kick.

Craving more Asian-inspired, Low FODMAP meals? TheseThai Peanut Noodles,Green Papaya Salad, andAsian Quinoa Bowls are packed with bold flavors like peanut, sesame, lime, and fresh herbs, all without the FODMAP triggers. They're great pairings or recipes to try next if you're loving these spring rolls! 

Tips for Success

Before you start rolling, here are a few helpful tricks to make the process easier and the results even better.

• Have everything prepped before you start rolling. Spring rolls come together quickly once you soften the rice paper. Lay everything out in separate bowls so assembly is easy.

• Soften the wrapper just until pliable. Don’t soak the rice paper too long, or it’ll tear. A quick dip in cool water for 10 seconds usually does the trick.

• Don’t overfill.It’s tempting to stuff them full, but a small handful of each filling gives you the best roll. Keep it compact so the wrapper holds everything together.

• Serve the sauce on the side.Spring rolls don’t need much extra, but this peanut dipping sauce brings it all together. It’s creamy, salty-sweet, and made without garlic for Low FODMAP friendliness!
  

Storage and Make-Ahead Tips

These spring rolls are best fresh, but here’s how to prep ahead and store them if needed.

• Prep ingredients ahead: Chop all the veggies and mix the sauce up to 1 day in advance. Store each item separately in the fridge to keep everything fresh.

• Assemble a few hours before serving:If you're making them ahead, wrap each spring roll individually in plastic wrap to prevent sticking, then store in an airtight container in the fridge.

• Store leftover sauce separately:The peanut dipping sauce can be refrigerated in a sealed container for up to 4 days. Stir well before serving.

FAQS

Can I make these spring rolls vegetarian or vegan?

Yes! Swap the grilled chicken for firm tofu, tempeh, or a handful of cooked rice noodles. Just be sure your substitutions are Low FODMAP if you're following that diet. Plain tofu and rice noodles are both great options.

How do I keep the wrappers from tearing?

Make sure not to over-soak the rice paper. A quick dip in cool water (about 10 seconds) is enough to soften it. Let any excess water drip off, and handle gently on a clean, slightly damp surface to prevent sticking or tearing.

What’s the best way to slice the vegetables for spring rolls?

Cut everything into thin strips or matchsticks so the filling layers are neatly stacked and easy to roll. A julienne peeler or sharp knife works great for cucumbers and carrots, while cabbage can be thinly shredded with a knife or mandoline.

Simple Peanut Chicken Spring Rolls

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These fresh and simple peanut chicken spring rolls come together quickly with just a handful of Low FODMAP ingredients and a creamy peanut dipping sauce.

Servings: 8 Prep: 20 minsTotal: 20 mins

Ingredients

Peanut Dipping Sauce

4 tablespoons natural peanut butter

1 tablespoon low sodium soy sauce or tamari

1 tablespoon pure maple syrup

1 tablespoon rice vinegar

1 tablespoons warm water, as needed to thin

Spring Rolls

2 cups cool water

8 rice paper spring roll wrappers

1½ cups cooked grilled chicken, thinly sliced

½ cup shredded carrots

½ cup thinly sliced cucumber

½ cup shredded red cabbage

¼ cup chopped peanuts

¼ cup fresh cilantro leaves

Instructions

1

In a small bowl, whisk together the peanut butter, soy sauce, maple syrup, and rice vinegar until smooth. Add warm water, one tablespoon at a time, until it reaches your preferred dipping consistency.

2

Fill a shallow plate or pie dish with cool water. Dip one rice paper wrapper into the water for about 10 seconds, just until softened.

3

Place the softened wrapper flat on a clean cutting board. Add a small amount of chicken, carrots, cucumber, cabbage, peanuts, and cilantro across the center.

4

Fold the sides of the wrapper inward, then roll it up tightly from the bottom like a burrito. Repeat with remaining ingredients.

5

Serve with the peanut dipping sauce on the side and enjoy right away.

Nutrition Facts

Per serving

Calories
148

Fat
6.6g

Carbs
14.2g

Protein
8.4g

Fiber
1.3g

Sodium
191.9mg

Sugars
3.4g

Sat. Fat
1.2g

Notes

Serving size: 1 roll and 1 tbsp dip

Don’t overstuff the rolls. A small handful of each ingredient is plenty since too much filling can tear the rice paper or make rolling tricky.

If making ahead, wrap each roll individually in plastic wrap to keep them from sticking and drying out.

Leftover spring rolls can be stored in the fridge for up to 24 hours, but they’re best enjoyed fresh for the best texture.