Shake up your dinner routine with these savoury low FODMAP peanut chicken rolls!
One thing I've learned on my personal IBS journey is that my body is happiest when it's in motion. Before 2020 struck, that meant I spent a lot of time at my gym and out on the trail behind our house.
While the commute from my gym home to my regular home was totally worth it, I found there was a little too much time between when I finished working out and when I was able to sit down to dinner.
So I started making these little peanut chicken rolls to eat on the way home from the gym! These are the perfect post-workout meal because they're made with peanut butter, quinoa, and chicken, so they're jam-packed with protein.
Now, reading that last sentence, they actually sound kind of gross. So let me back up one second. You are about to make the tastiest peanut sauce you have ever eaten and marinate your quinoa to create a savoury dream! Then you're going to pack tons of fresh veggies and shredded chicken into a rice wrapper and sit down to meal so fresh and delicious you'll swear it's comfort food.
Heads up, if you're taking your peanut chicken rolls on the road, the rice paper wrappers will dry out. I usually wrap my roll in a wet cloth and pop it in a container to keep the rice paper damp. You can also swap the rice paper out for a lettuce wrap if that's easier for you.
Keep it FODMAP friendly
Add a fresh pop of flavour to your weeknight dinners with these savoury low FODMAP peanut chicken rolls! Check out the notes below for tips on keeping this recipe FODMAP friendly!
First up, peanut butter. According to Monash University, peanut butter is low FODMAP in servings of 2 tbsp (50 g) per sitting. Servings of 140 g or more are high in the FODMAP GOS.
We'll be using 3 tbsp of peanut butter, which works out to 12.5 g of peanut butter per serving. This is well within Monash's recommended range.
Next up, sriracha! According to the Monash app, sriracha is low FODMAP in servings of 1 tsp (5 g) per sitting. Servings of 3 tsp (15 g) are high in the FODMAP fructose.
We'll be using 1 tsp for our peanut sauce, which works out to 0.8 g per serving. This won't add anything notable to your FODMAP load.
We'll also be using sesame seeds. According to Monash, sesame seeds are low FODMAP in servings of 1 tbsp (11 g) per sitting. Servings of 6 tbsp (66 g) or more are high in the FODMAP fructan.
There's only 1 tsp of sesame seeds in our peanut sauce. That works out to about 7 g of sesame seeds per serving. This is well within Monash's recommended range.
Next up, quinoa! According to the Monash app, quinoa is low FODMAP in servings of 1 cup (50 g) per sitting. Servings of 4.5+ cups (870 g) are high in the FODMAPs fructan and GOS.
We'll be using 1.5 cups of quinoa total, which works out to 12.5 g per serving. This is well within Monash's recommended range.
Last but not least, avocado. According to the Monash app, avocado is low FODMAP in servings of 1/8 of an avocado (30 g) per sitting. Servings of 1/4 avocado (45 g) or more are high in the FODMAP sorbitol.
The easiest way to manage your avocado serving is to pick which rolls will be yours and divide 1/8 of an avocado between them. I know what you're thinking, 1/8 of an avocado between two rolls is nothing!
Don't worry, friend! They mostly play a creamy and delicious supporting role for the rest of the ingredients. You won't even notice you have a little less than everyone else!
The remaining ingredients won't add anything notable to your FODMAP load, so you're good to go!
Wondering how these low FODMAP peanut chicken rolls stack up? Check out the notes below to see how many servings of each FODMAP group are in one of these rolls.
Fructose = 0.1
Lactose = 0
Fructan = 0.2
GOS = 0.3
Polyol = 0.6
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Give your weeknight dinners a healthy twist with these quick and easy low FODMAP peanut chicken rolls!
- 3 tbsp smooth peanut butter
- 2 tbsp low salt soy sauce
- 1 tbsp brown sugar, packed
- 1 tbsp unseasoned rice vinegar
- 1 tsp sriracha sauce
- 1/4 cup green onions – green part only, chopped
- 1 tsp sesame seeds
- hot water
- 12 – 9” rice paper wrappers
- 1/2 cup fresh cilantro, chopped
- 1+1/2 cups cooked quinoa
- 1 cup cucumbers, cut into matchsticks
- 1 cup carrots, cut into matchsticks
- 1 cup red pepper, thinly sliced
- 1 avocado, thinly sliced
- 2 cups cooked shredded chicken
- Combine the peanut butter, soy sauce, brown sugar, rice vinegar, and sriracha sauce in a small bowl and stir until creamy. Set aside about 1/3 of the sauce in a separate bowl.
- Scrape the rest of the sauce into a serving bowl and top with green onions and sesame seeds.
- Fill a pie plate with hot water and soak each rice paper wrapper, one at a time, until they're soft (about 5 – 10 seconds).
- Make a line of cilantro down the centre of each wrapper.
- Mix the quinoa and the reserved peanut butter sauce together and spoon it over the cilantro. Add vegetables and avocado slices. Then top each wrap with 1/4 cup of chicken.
Fold the top and bottom edges of the wrap over the filling and then roll it up. Place each roll on a baking sheet lined with a damp tea towel and cover with a second damp tea towel to make sure they don't dry it out before serving.
Recommended low FODMAP serving – 2 rolls per sitting
- Prep Time: 35 min
- Cook Time: 0 min
- Category: lunch, dinner
- Serving Size: 2 rolls
- Calories: 308
- Sugar: 6 g
- Sodium: 392 mg
- Fat: 9 g
- Saturated Fat: 1 g
- Unsaturated Fat: 4 g
- Trans Fat: 0 g
Keywords: Low FODMAP chicken rolls, Low FODMAP peanut butter chicken rolls, Gluten Free peanut butter rice wraps
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