Quick and Easy Low FODMAP BLT Rolls

Hi everyone! Time for a quick lunch or light dinner. Fructose malabsorption can be tough because every meal really needs to be thought out. It’s hard to just “wing it.”  I utilized a few leftovers with this quick meal. I have made a bunch of different kinds of spring rolls in the past, and I sort of forgot about them until cleaning out my pantry in a panic for dinner one evening. I found a neglected container of rice papers and that inspired me to make these low FODMAP BLT rolls. Again, this is really pretty easy – the toughest thing may be working with the sticky rice paper wrappers.

To make low FODMAP BLT rolls you’ll need; rice paper wrappers, left over cooked thin rice noodles, vegan mayonnaise, shredded lettuce, and a few leftover pieces of cooked bacon, and ideally chopped tomatoes, which I omitted because my kids don’t eat raw tomato.


I mixed the noodles with a tablespoon or so of vegan mayonnaise.

And I shredded a cup of lettuce. If my kids ate raw tomato, I would have used that too. And it would have made for a nice colorful roll.


Dip the rice wrapper into some warm water for just a few seconds. It will become very soft and pliable. (This may take a bit of practice.) I dip one side, then the other then place it on a flat surface.

Spread a couple of tablespoons of noodles near the center of the wrapper.


Follow with a layer of shredded lettuce. Keep it stacked and in a fairly thin line.

Add your bacon. I have one single piece pictured here – but it was much easier to use chopped bacon. So, give the bacon a quick chop before sprinkling on top. Add your tomatoes if using.


Roll it up as if you were rolling a burrito. I started tucking both sides followed by tightly rolling one side to the other.

Cut in half and dinner or lunch is served. This kind of meal was perfect for a hot summer day.

I served our “BL” rolls with our favorite coleslaw, made with red cabbage for some added color. Enjoy your summer!

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Quick and Easy Low FODMAP BLT Rolls

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Chopped bacon

Diced tomato

Shredded lettuce

1 Tablespoon vegan mayonnaise

1 cup thin rice noodles, cooked and cooled

Rice paper wrappers


Mix the rice noodles and mayonnaise together.

Dip your rice paper wrapper in warm water. 

Lay a narrow strip of rice noodles down the middle of the wrapper. 

Place a layer of lettuce over the noodles. 

Top with the chopped bacon and tomato pieces. 

Fold the top and the bottom of the rice paper wrapper over the filling, before rolling it up. 

  • Author: Karina K.
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  1. Wow! This roll has endless possibilities. What a great idea. I am going to add this into our menu rotation.

    • You can certainly change up the veggies and protein – tailor it to all sorts of tastes – then of course add a dipping sauce!

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