Centered bowl of low FODMAP rainbow wrap

Low Fodmap Rainbow Wraps

Crunchy, refreshing and full of low FODMAP veggies, these Low FODMAP Rainbow Wraps with Spicy Sunflower Sauce are great for a light lunch or supper.

Bowl of Low FODMAP Rainbow Wraps

As the thermometer outside rises, my willingness to turn on the oven drastically decreases. Instead, I frequently gravitate towards no-cook salads or wraps like this bright and colorful, Low FODMAP Rainbow Wraps recipe.

Filled with all kinds of low FODMAP veggies and a delicious spicy sunflower (butter) sauce, this crunchy wrap is delicious for a light lunch or supper.

Hand holding low FODMAP rainbow wrap

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Centered bowl of low FODMAP rainbow wrap

Low Fodmap Rainbow Wraps


  • Author: Em Schwartz, MS, RDN
  • Prep Time: 20 mins
  • Total Time: 20 mins
  • Yield: 4
  • Category: Main Dish
  • Method: No Cook
  • Cuisine: Vegetarian

Description

Crunchy, refreshing and full of low FODMAP veggies, these Low FODMAP Rainbow Wraps with Spicy Sunflower Sauce are great for a light lunch or supper.


Ingredients

Spicy Sunflower Sauce

  • ½ cup sunflower seed butter
  • 2 Tbsp. lime juice
  • 1 Tbsp. garlic-infused olive oil
  • 1 Tbsp. low sodium soy sauce (or low sodium tamari for gluten-free)
  • ½ tsp. red pepper flakes
  • ¼ tsp. ground ginger

Rainbow Collard Wraps

  • 4 large collard green leaves
  • 1 cup carrot matchsticks
  • 1 cup English cucumber matchsticks
  • 1 cup shredded red cabbage
  • 1 cup red pepper matchsticks

Instructions

  1. For sauce: Place all sauce ingredients into a small bowl. Whisk together until well combined. Set aside
  2. For wraps: Prepare the collard leaves. First, cut off the thick stalk at the base of each leaf. For the remaining stalk in the center of each leaf, take a paring knife and carefully run it down the stalk, cutting parallel to the leaf and shaving the stalk down to about the thickness of the leaf.
  3. In the center of each leaf, spread ¼ sauce onto each leaf. Then, top with ¼ cup each, carrots, cucumbers, cabbage, and red pepper matchsticks. Roll by folding ends in and then rolling front to back, keeping everything as tight as possible. Serve

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I'm a foodie and dietitian living with IBS who loves creating easy and delicious low FODMAP recipes for you (and me)! I've been trained on the use of the low FODMAP diet for IBS by Monash University and create my recipes based on their (green) low FODMAP serving sizes.

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