Sometimes I wonder if I should rename my blog ‘Low FODMAP Fast Food’ – given how unlikely it is for a recipe to appear here if it requires more than half an hour of work! Truth be told, I’m simply too busy to spend hours preparing any single meal. Thankfully, quick and healthy comes in delicious, too! These low FODMAP spring rolls take 20 minutes to assemble, with an extra 5 minutes for the sauce (or you can make it ahead of time and freeze in portions). What’s best, they are light and elegant, definitely suitable for a romantic dinner for two – you could prepare them together, and there’s no danger of feeling weighed down for any post-dinner… dessert. They wold also work well for a summer party dish!

Disclaimer: I’ve never actually had traditional, garlic-laden Thai peanut sauce. Which makes me a very lucky girl as I have no pre-conceptions about what it should taste like, thus making this low FODMAP version the best I’d ever had! Though really, one cannot go wrong with peanut butter(a.k.a. Jar of Joy), so feel safe to proceed even if you know exactly what Thai peanut sauce is about.


Crab Spring Rolls with Thai Peanut Sauce

(Servings: 2 for rolls, 16 for sauce, preparation time: 25 minutes, total time: 25 minutes, difficulty: medium)


  • 8 oz smooth salted natural peanut butter
  • 1 tablespoon hot sauce (make sure it’s low FODMAP)
  • 1 tablespoon soy sauce
  • 1 tablespoon fish sauce
  • 3 tbsp chopped cilantro
  • 1 tbsp minced ginger
  • 1 cup coconut milk
  • 2 tbsp water
  • juice from 1 large lime
  • 1 tbsp white vinegar
  • 2 tablespoons white sugar (optional)

Spring rolls:

  • 1 medium sized red pepper
  • 2 small persian cucumbers
  • 1 cup bean sprouts
  • 2 chopped spring onions, green part only
  • 1 cup crab meat
  • 6 large rice wraps (9 inches or 21 cm in diameter)

Let’s start with the sauce as you’ll likely make that first, either to freeze it or to let it chill in the fridge before serving. One crucial thing to remember is that the peanut butter must be the ‘natural’ variety – that is, only peanuts and salt, with no sugar or emulsifiers added. Also, I am supposed to eat a lot of sodium (doctor’s orders, I swear) so I’m using the salted version and adding soy sauce on top of that, but make sure that’s not too much for you.


The recipe I’ve developed here is pretty basic – we’re skipping the tamarind paste, the galangal, the palm sugar… frankly, I don’t have them in my pantry, but if you do, feel free to experiment! Well, maybe not with the tamarind paste, I think that will be high in FODMAPs. Or do what I did and stick to the sweet and simple: throw all ingredients into a tall container and blend with a stick blender till you get a smooth paste. Sugar is optional, I used it in the first batch I made but will probably skip it next time; the sweetness would be more suitable with barbecue chicken or pork skewers, but with the crab meat, there’s just too much going on for me.

That’s it for the sauce, at this point you can either put it in the fridge to chill or divide it into smaller portions and freeze. For some reason the sauce thickens with time; simply dilute it with cold water to the desired consistency just before serving. You can obviously use it for things other than spring rolls – it would make a snack as a great dip for veggie sticks, could be used as salad dressing, or as a base for a hot curry… or anything else you can think of – feel free to leave a comment and share your inspirations!

Moving on to the spring rolls! Hopefully, you will find rolling them to be a blast (I do), the rice paper is incredibly resilient for something so thin and I love the way it turns from a fragile, stiff, white circle into an elastic and transparent ‘skin’. Depending on the size and shape of your sheets, you may want to develop your own technique for rolling, or check if the package offers some tips. Mine is most similar to the one presented here (scroll down to step 6). In brief: boil some water, pour it into a large plate or bowl. Dip the rice paper sheets in the water and roll to make sure the whole surface gets wet. Lay the paper flat on a plate or a chopping board, place the ingredients in the lower part of the sheet leaving 1.5-2 inches from the bottom, left and right edges free. Make sure the cucumber and red pepper are both sliced into thin strips and that you align all ingredients so that the paper does not get pierced. Fold the bottom edge over the ingredients, then the right and left edges, and finally – roll. You may need to push the ingredients towards the ‘bottom’ of the roll as you go if they’re spilling out. The last section of the free rice paper should wrap over the roll to seal it. Don’t worry if your first few rolls are not perfect, this gets easier with practice!


At this point, you hopefully have a few cylindrical objects that can be safely picked up and dipped in sauce. If not – just pour the sauce all over the ingredients and have yourself a salad! Speaking of ingredients, these rolls would be divine with avocado, but my polyol tolerance is nowhere near that level. Judge your own and proceed accordingly. Also, you can swap the crab for shrimp and the beansprouts for carrot shavings. Enjoy!


  1. Silvana says:

    Looks delicious!! I have to try the penut sauce!! The blog is going very nicely my darling!

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When your love for onion rings, whipped cream latté and apple pie has to surrender in the face of a gastrointestinal war... when the world becomes a bleak place, full of chicken soup and carrots... do not despair! There's more than one sweet fish in the sea, and your culinary adventures have only just begun. I hereby present you Squashablanca, the land of plenty for people following a low-sugar version of the low FODMAP diet. Enjoy your food!

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