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Low FODMAP Peanut Chicken Rolls

  • Author: Amy Agur
  • Total Time: 35 Min
  • Yield: 12 rolls 1x


Give your weeknight dinners a healthy twist with these quick and easy low FODMAP peanut chicken rolls!



(Peanut Sauce)

  • 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

(Chicken Rolls)

  • hot water
  • 129” 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 


(Peanut Sauce)

  1. 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.
  2. Scrape the rest of the sauce into a serving bowl and top with green onions and sesame seeds.

(Chicken Rolls)

  1. 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).
  2. Make a line of cilantro down the centre of each wrapper.
  3. 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.
  4. 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