Fun Without FODMAPs

menu icon
go to homepage
  • Recipes
  • About
  • Subscribe
subscribe
search icon
Homepage link
  • Recipes
  • About
  • Subscribe
×
Home » Seafood

Low FODMAP Sushi Bowls with Smoked Salmon

Published: May 1, 2017 · Updated: Jun 22, 2022 by Em Schwartz, MS, RDN

Jump to Recipe
Two images of low FODMAP sushi bowls
This post contains affiliate links. If you click on a link and make a purchase, I may receive a small commission at no extra cost to you.

These low FODMAP sushi bowls are filled with brown rice, smoked salmon, nori, crunchy low FODMAP veggies, and a creamy wasabi-lime dressing.

A single white bowl filled with a base of brown rice, small handfuls of smoked salmon, cucumber matchsticks, carrot matchsticks, and nori (seaweed) strips are arranged on the left side of the bowl. Several avocado slices are in the center and there's a sprinkle of sesame seeds.

Bowl-type meals make a regular appearance in our house. The bowls I like to make are colorful, customizable, and a complete meal-in-one. And, these sushi bowls are no exception.

These low FODMAP sushi bowls are filled with rice, smoked salmon, crunchy veggies, nori (seaweed), and a creamy wasabi-lime dressing—lots of classic sushi ingredients, no rolling necessary.

For low FODMAP purposes, I include ingredient measurements in my recipes. But when I'm serving a bowl-type meal, I like to set out all of the ingredients so everyone can customize their bowl.

Jump to:
  • Shopping list
  • Low FODMAP notes
  • Instructions
  • Recipe
Ingredients for these low FODMAP sushi bowls are measured out into individual white dishes

Shopping list

Add these ingredients to your shopping list to make these low FODMAP sushi bowls:

  • Rice - 2 cups cooked (To save time, I like to use frozen rice, like Birdseye Steamfresh or Trader Joe's)
  • Plain rice vinegar - 1 teaspoon
  • Sugar - 1 teaspoon
  • Wasabi powder - 1 teaspoon
  • Mayonnaise - 3 tablespoons
  • Limes - 2 teaspoons juice (about ½ lime)
  • Smoked salmon - 8 to 9 ounces
  • Carrot matchsticks - 1 cup (about 2 medium carrots cut into matchsticks)
  • Cucumber - ½ cup matchsticks (about ⅓ cucumber)
  • Nori - 1 sheet

Optional Additional Toppings (for 4 servings): 1 teaspoon sesame seeds; ½ avocado, sliced; 4-8 tablespoons reduced-sodium soy sauce (or tamari sauce for gluten-free)

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.

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.

Mayonnaise is low FODMAP in servings of 2 tablespoons or 40 grams. Double-check ingredients and choose products without high FODMAP ingredients like onion or garlic.

Nori (Seaweed): A low FODMAP serving is 2 sheets or 5 grams.

Smoked salmon: Plain salmon does not contain carbohydrates and therefore, is naturally low FODMAP. Smoked salmon often contains added ingredients. It has not specifically been tested. Choose options that do not contain high FODMAP ingredients, like onion or garlic.

Wasabi powder: A low FODMAP serving is 1 teaspoon. I use J-Basket Powdered Sushi Wasabi Powder or Eden Wasabi Powder. Neither of these products contains sorbitol.

Optional toppings

Avocado: A low FODMAP serving is an ⅛ of a whole avocado or 30 grams.

Sesame seeds are low FODMAP in servings up to 1 tablespoon or 11 grams. Larger amounts contain higher amounts of fructans. Black sesame seeds have not specifically been tested. If concerned, consider testing-to-tolerance for a fun variation when symptoms are well managed.

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.

Three low FODMAP sushi bowls with smoked salmon are arranged on a large white marble slab. Two small wooden bowls with wasabi-lime mayo, a small white bowl of white and black sesame seeds, as well as two small square bowls filled with soy sauce are nearby.

Instructions

To make these low FODMAP sushi bowls, simply:

Make the rice: If not cooked, prepare rice according to package directions. In a medium bowl, whisk together rice vinegar and sugar. Add cooked rice and stir to mix. I like to transfer the rice to the fridge to help cool it down (closer to room temperature) while I prepare the other ingredients.

Prep the dressing: In a small bowl, mix wasabi powder and water until paste forms. Let sit 2-3 minutes to allow the wasabi flavor to develop. Add mayonnaise and lime juice. Stir until smooth and set aside.

Assemble the bowls: When ready to serve, place ½ cup of rice into four bowls. To each bowl, add approximately 2 ounces salmon, ¼ cup carrot matchsticks, 2 tablespoons cucumber matchsticks, and 2 tablespoons nori.

Serve each bowl with ~1 tablespoon wasabi-lime dressing and optional sesame seeds, avocado, and soy sauce. 

Similar recipes

  • Low FODMAP Cilantro Lime Quinoa with Chicken
  • Low FODMAP Spaghetti & Zoodles
  • Low FODMAP Thai Peanut Noodles with Turkey
Print

Recipe

clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon

Low FODMAP Sushi Bowls with Smoked Salmon & Wasabi-Lime Mayo


5 Stars 4 Stars 3 Stars 2 Stars 1 Star

5 from 1 review

  • Author: Em Schwartz, MS, RDN
  • Total Time: 20 minutes
  • Yield: 4
  • Diet: Low Lactose
Print Recipe
Pin Recipe

Description

Low FODMAP Sushi Bowls are filled with brown rice, smoked salmon, nori, crunchy low FODMAP veggies, and a creamy wasabi-lime dressing.


Ingredients

Scale

Sushi Rice

  • 2 cups cooked rice 
  • 1 teaspoon rice vinegar
  • 1 teaspoon granulated sugar

Wasabi-Lime Dressing (makes about ¼ cup)

  • 1 teaspoon wasabi powder + 1 teaspoon water
  • 3 tablespoons mayonnaise
  • 2 teaspoons lime juice

Bowl Toppings

  • 8 to 9 ounces smoked salmon (made with low FODMAP ingredients), sliced into bite-sized pieces
  • 1 cup carrot matchsticks (about 2 medium)
  • ½ cup cucumber matchsticks (about ⅓ cucumber)
  • 1 nori sheet, sliced into thin strips (about ½ cup loosely packed)

Optional Additional Toppings (per bowl): ¼ teaspoon sesame seeds; ⅛ avocado, sliced; 1-2 tablespoons reduced-sodium soy sauce (or tamari sauce for gluten-free)


Instructions

  1. If not cooked, prepare rice according to package directions. In a medium bowl, whisk together rice vinegar and sugar. Add cooked rice and stir to mix. I like to transfer the rice to the fridge to help cool it down (closer to room temperature) while I prepare the other ingredients.
  2. In a small bowl, mix wasabi powder and water until paste forms. Let sit 2-3 minutes to allow wasabi flavor to develop. Add mayonnaise and lime juice. Stir until smooth and set aside.
  3. When ready to serve, place ½ cup rice into four bowls. To each bowl, add approximately 2 ounces salmon, ¼ cup carrot matchsticks, 2 tablespoons cucumber matchsticks, and 2 tablespoons nori.
  4. Serve each bowl with 1 tablespoon wasabi-lime dressing and optional sesame seeds, avocado, and soy sauce. 

Notes

Low FODMAP Serving: One serving of this recipe uses low FODMAP amounts of ingredients. Product ingredients vary. Double-check ingredients and avoid products containing high FODMAP ingredients until tolerance is known. For specific ingredient information, please check out the "Low FODMAP Notes" section of the blog post or refer to your Monash FODMAP app.

  • Prep Time: 15 minutes
  • Cook Time: 5 minutes
  • Category: Main Dish
  • Method: Low-Cook
  • Cuisine: Japanese-inspired

Did you make this recipe?

Share a photo and tag us — we can't wait to see what you've made!

Pin it for later

 

10

More recipes

  • Baked salmon topped with dill and lemon slices on a baking sheet lined with aluminum foil.
    Low FODMAP Lemon-Dill Baked Salmon
  • Baked salmon crusted with walnuts.
    Low FODMAP Walnut Crusted Salmon
  • Close up of a tuna melt on an English muffin with tomato slices
    Low FODMAP Herbed Tuna Melt
  • Halves of a low FODMAP spicy salmon salad sandwich are stacked on top of each other on a white marble slate.
    Low FODMAP Spicy Salmon Salad
  • Share
  • Tweet
  • Email

Comments

  1. Lara Hollaway says

    July 24, 2024 at 1:48 pm

    I made it without the sugar or wasabi, and it was still delicious! I also added some additional rice vinegar to the dressing.

    Reply
  2. Ariel says

    August 12, 2023 at 7:18 pm

    Can this be made without the wasabi? Would you recommend any substitutes?

    Reply
  3. Beth says

    December 10, 2022 at 6:41 am

    This recipe was so tasty and easy and quick to make. Thank you!

    Reply
  4. Louise says

    September 08, 2017 at 8:46 pm

    It looks delicious.How much is "a packet of smoke salmon"? Looking foreword to try the recipe.

    Reply
    • Emily says

      September 08, 2017 at 9:11 pm

      Thanks, Louise! I find that the packets of smoked salmon are usually around 4-6 oz. each.

      Reply
  5. Rivaria says

    July 31, 2017 at 5:33 am

    Very nice & delicious rice recipe. We make within 20 mins. Nice recipe:)

    Reply
    • Emily says

      July 31, 2017 at 4:52 pm

      Thank you Rivaria! It's one of my favorite easy weeknight meals!

      Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recipe rating 5 Stars 4 Stars 3 Stars 2 Stars 1 Star

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Hi! I'm Emily, the dietitian behind Fun Without Fodmaps

Hey! I'm Emily - a FODMAP-trained Registered Dietitian living with IBS. I love creating easy low FODMAP recipes for you (and me)!

More about me →

Popular

  • A square image of a bread loaf pan filled with low FODMAP banana bread
    Low FODMAP Banana Bread
  • Low FODMAP Moroccan Chicken
  • A bowl of low FODMAP chili
    Low FODMAP Turkey Chili with Sweet Potato & Lentils
  • A bowl of beef stew topped with chopped fresh parsley.
    Low FODMAP Beef Stew (Slow Cooker or Instant Pot)

Footer

↑ back to top

  • Subscribe
  • Privacy Policy
  • Disclaimer

As an Amazon Associate, I earn from qualifying purchases

Copyright © 2024 Fun Without FODMAPs