Crunchy, refreshing, and full of low FODMAP veggies, these Low FODMAP Rainbow Wraps with Zesty Peanut Butter Sauce are great for a light lunch or supper.
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 peanut butter sauce, this crunchy wrap is delicious for a light lunch or supper.
Shopping list
Add these ingredients to your shopping list to make these colorful low FODMAP rainbow wraps:
- Peanut butter - ½ cup
- Lime juice - 2 tablespoons (about 1 lime)
- Garlic-infused olive oil - 1 tablespoon
- Reduced-sodium soy sauce - 1 tablespoon
- Optional: Red pepper flakes - ½ teaspoon
- Ground ginger - ¼ teaspoon
- Collard leaves - 4 large
- Carrots - 1 cup matchsticks (about 2 medium)
- Cucumber - 1 cup matchsticks (about ⅓ medium)
- Red cabbage - 1 cup shredded (about ⅛ head)
- Red bell pepper - 1 medium, sliced into matchsticks (about 120 grams)
Low FODMAP notes
In this section, I share information for ingredients that are either frequently asked about or have suggested serving sizes to remain low FODMAP. We each have unique tolerance levels and nutritional needs. Please listen to your body (and, if possible, work with a FODMAP-trained dietitian) to determine what is best for you. For more low FODMAP serving size info, please refer to the Monash FODMAP app and FODMAP Friendly website or app.
Carrots are a low FODMAP food. A suggested serving size is 75 grams or approximately half a medium carrot.
Collard greens are low in FODMAPs and remain low FODMAP even in large servings (up to 500 grams), per Monash University.
Cucumbers are a FODMAP-free food. Enjoy according to your appetite. have been retested. The current low FODMAP serving size for Lebanese cucumbers (often labeled as mini or Persian cucumbers in US stores) is 75 grams or ½ medium. Larger servings contain moderate to high levels of the FODMAP, excess fructose. With any retested food, if you previously tolerated larger servings, continue to enjoy to your tolerance level.
Garlic-infused oil is a popular way to add garlic flavor on the low FODMAP diet. Monash University suggests a serving size of 1 tablespoon (20 ml), though it has been tested as low FODMAP in much larger amounts (up to 500 grams). Learn more about why it's generally well tolerated in my Low FODMAP Garlic and Onion Substitutes post. Both Fody Foods Garlic-Infused Olive Oil and Colavita Roasted Garlic Olive Oil have been tested and were certified.
Peanut Butter in the United States is considered low FODMAP in servings of 2 tablespoons or 32 grams. Double-check labels and avoid products containing higher FODMAP ingredients like molasses or high fructose corn syrup. My go-to is Smucker's Natural Peanut Butter.
Red bell pepper was previously considered FODMAP-free, but Monash retested it and found FODMAPs present. The current low FODMAP serving is ⅓ cup (43 grams). Larger servings contain moderate to high amounts of excess fructose.
Red cabbage is low FODMAP in servings up to ¾ cup or 75 grams. Larger servings contain higher amounts of fructan/GOS.
Soy sauce, or soya sauce, is low FODMAP in servings of 2 tablespoons or 42 grams. Soy sauce contains small amounts of wheat in levels that should be tolerated by most with IBS. If you require a gluten-free or wheat-free diet, tamari sauce is a suitable alternative.
To help prevent dishes from getting too salty, I often prefer to cook with the reduced-sodium versions. Sodium (or salt) is a mineral and does not impact FODMAP (carbohydrate) levels.
Instructions
To make these low FODMAP rainbow wraps, simply:
Make the sauce: In a small bowl, whisk together peanut butter, lime juice, garlic-infused oil, soy sauce, optional red pepper flakes, and ground ginger.
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.
Assemble the wraps: 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.
Slice each wrap in half and enjoy!
Substitutions
- Boost the plant-based protein: Add ½ cup drained & rinsed canned lentils (low FODMAP amount) to the sauce. Stir to mix and spoon onto the collard leaves.
- Sub in fresh ginger: Sub the ground ginger for 1 teaspoon fresh minced ginger, if you have it, for a little extra pizazz.
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PrintRecipe
Low FODMAP Rainbow Wraps
- Total Time: 25 minutes
- Yield: 4 1x
- Diet: Low Lactose
Description
Crunchy, refreshing and full of low FODMAP veggies, these Low FODMAP Rainbow Wraps with Zesty Peanut Butter Sauce are great for a light lunch or supper.
Ingredients
Zesty Peanut Butter Sauce
- ½ cup peanut butter
- 2 tablespoons lime juice (about 1 lime)
- 1 tablespoon garlic-infused olive oil
- 1 tablespoon reduced-sodium soy sauce (or tamari for gluten-free)
- ½ teaspoon red pepper flakes, optional
- ¼ teaspoon ground ginger
Rainbow Collard Wraps
- 4 large collard green leaves
- 1 cup carrot matchsticks (about 2 medium)
- 1 cup cucumber matchsticks (about ⅓ medium)
- 1 cup shredded red cabbage (about ⅛ head)
- 1 medium red bell pepper, sliced into matchsticks (about 120 grams)
Instructions
- For the sauce: In a small bowl, whisk together peanut butter, lime juice, garlic-infused oil, soy sauce, optional red pepper flakes, and ground ginger.
- 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.
- Assemble the wraps: 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.
- Slice each wrap in half and enjoy!
Notes
Low FODMAP Serving: One serving of this recipe uses low FODMAP amounts of ingredients at the time of publication. Individual tolerance may vary, and low FODMAP servings may change. For more information on specific ingredients, please refer to the Monash FODMAP App or check out the "FODMAP Notes" section (above the recipe).
- Prep Time: 25 minutes
- Cook Time: 0 minutes
- Category: Main Dish
- Method: No Cook
- Cuisine: Vegetarian
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Collette says
I reallly like this recipe...especially the nut spread! I used peanut butter because sunflower butter is too expensive! I also used lettuce leaves for te wraps.Thank You!
Em Schwartz, MS, RDN says
Fantastic substitutions, Colette! I appreciate you taking the time to review this recipe and share how you made this recipe work for you. Thanks for being here! -Em