Crunchy, refreshing and full of low FODMAP veggies, these Low FODMAP Rainbow Wraps with Zesty Sunflower (or 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 sunflower (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:
- Sunflower seed butter (or peanut butter) – ½ cup (I use Sunbutter)
- 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 cup matchsticks (about 1 medium)
Low FODMAP notes
In this section, I share information for certain ingredients that are either frequently asked about or that 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.
Collard greens and carrots contain minimal FODMAPs. Enjoy according to your appetite.
Garlic-infused oil is a popular way to add low FODMAP garlic flavor on the low FODMAP diet. My current favorite is Colavita Roasted Garlic Olive Oil (technically a garlic-flavored oil) that has been confirmed to be low FODMAP by Monash University. Learn more about why garlic-infused oil is okay in my Low FODMAP Garlic and Onion Substitutes post.
Red bell pepper is a FODMAP-free food. 2022 Update: Monash University retested red bell pepper and found it to contain FODMAPs. A low FODMAP serving of red bell pepper is now considered to be ⅓ cup or 43 grams. Larger servings contain moderate to high amounts of excess fructose. Peppers and chili peppers also contain capsaicin which can be a non-FODMAP trigger for some people. Avoid if you suspect spicy food is an issue.
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 prefer to cook with the reduced-sodium versions. Sodium (or salt) is a mineral and does not impact FODMAP (carbohydrates) levels.
Sunflower seeds have been laboratory-tested and are low FODMAP in servings up to 3 tablespoons or 30 grams according to the FODMAP Friendly Food Program.
Although not specifically tested, sunflower seed butter (without added high FODMAP ingredients) appears to be low FODMAP by ingredients in servings up to 2 tablespoons or 30 grams. My favorites are SunButter (any variety) or Once Again Lightly Sweetened Sunflower Seed Butter.
Instructions
To make these low FODMAP rainbow wraps, simply:
Make the sauce: In a small bowl, whisk together sunflower seed 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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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 Sunflower (or Peanut Butter) Sauce are great for a light lunch or supper.
Ingredients
Zesty Sunflower Sauce
- ½ cup sunflower seed butter (or peanut butter) (I use Sunbutter)
- 2 tablespoon 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 cup red pepper matchsticks (about 1 medium)
Instructions
- For the sauce: In a small bowl, whisk together sunflower seed 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: A serving of this recipe uses low FODMAP amounts of ingredients. For more information on specific ingredients, please refer to the blog post or the Monash FODMAP App and FODMAP Friendly App.
Sunflower seed butter has not specifically been tested, but appears low FODMAP by ingredients. Sunflower seeds have been tested by both Monash University and the FODMAP Friendly Food Progam. A low FODMAP serving is 3 tablespoons or 30 grams per FODMAP Friendly.
- 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