Colorful veggie wrap with dressing on the side

Low FODMAP Veggie Summer Roll

This colorful and refreshing dish is rich in phytonutrients—plant-based compounds that help decrease chronic inflammation and one’s risk of disease.1 Embrace your inner creativity and add a personal flair to mealtime with these DIY rolls. Customize each one to match your flavor palate and texture needs to drive your tastebuds wild. Then, complete your masterpiece using the savory peanut sauce as either a dip or incorporated in the roll itself. Make them large or small. All the same or switch it up for visual appeal. The choice is yours! Put an end to mealtime BS with these real deal rolls that help keep your IBS in check.

Makes: 2 serving
Serving Size: 2 rolls + ½ sauce
Prep Time: 10 minutes
Cook Time: 0 minutes

Ingredients for veggie summer roll

  • 4 rice paper spring roll wrappers, 8.5-inch
  • 14oz extra firm tofu
  • 1 tbsp olive oil
  • 3 mini cucumber
  • 1 green bell pepper
  • 1 large carrot
  • ¾ cup alfalfa sprouts

Dipping sauce for veggie summer rolls:

  • 4 tbsp peanut butter
  • 2 tbsp coconut aminos
  • 2 tbsp rice vinegar
  • 1 tsp sesame oil

Directions for veggie summer roll

  1. Preheat oven to 350 degrees Fahrenheit.
  2. Remove tofu from packaging and firmly press with paper towel to remove excess liquid—slice 1-inch-thick pieces.
  3. Using a silicone brush, evenly distribute olive oil on tofu. Bake until golden. Approximately 25 minutes.
  4. Thinly slice pepper, carrots, and cucumber. Set aside.
  5. In a small bowl, combine peanut butter, coconut aminos, rice vinegar, and sesame oil. Mix until fully incorporated.
  6. On a large plate, add water. Dunk rice paper in water for 2-3 seconds. Then, place on dry plate. Add tofu, carrots, cucumber, peppers, and sprouts. Gently fold the ends of the rice paper, then roll to seal.
  7. With sharp knife, slice roll in half. Delicately transfer to serving plate.
  8. Enjoy with peanut dipping sauce.


  1. Zhang, Yu-Jie, et al. “Antioxidant Phytochemicals for the Prevention and Treatment of Chronic Diseases.” Molecules, vol. 20, no. 12, 2015, pp. 21138–21156., doi:10.3390/molecules201219753.

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Nutrition facts

Per Serving

  • calories: 599kcal
  • carbohydrates: 42.5g
  • fat: 35.5g
  • fiber: 7.5g
  • potassium: 627mg
  • protein: 30.5g
  • saturated fat: 6g
  • sodium: 565mg
  • sugar: 12.5g
Photograph by Melissa Halas. All rights reserved. Used with permission.

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