2 Low FODMAP Twists on a Classic Sushi Roll
Sushi is a crowd favourite - it's delicious and nutritious. However, if you're on a low FODMAP diet, you have to be mindful of high fructose syrups (often used in the rice), crumbed or battered protein (often high in wheat), and sauces like teriyaki (which may contain garlic and/or onion).
The good news is we have developed two funky, low FODMAP recipes to satisfy those sushi cravings! If you give them a go, make sure you tag us @fodbods on Instagram :)
Chicken Teriyaki Sushi Cups
These low FODMAP sushi cups are a fun family activity to get everyone in the kitchen, cooking and eating healthy, nutritious food.
Seaweed is a great source of vitamins and minerals, in particular iodine, which is great for our thyroid function. It also boosts the taste, texture, and flavour profile of any dish!
If you're on the low FODMAP diet, you probably stay away from teriyaki sauce, which usually contains high FODMAP ingredients like golden syrup and garlic. We've used a teriyaki recipe that is quick, low FODMAP and tastes just as good (if not better) than any store-bought teriyaki sauce.
- 500 g chicken breast/thigh, cut into small cubes and marinated in Homemade Teriyaki Sauce
- 1 cup sushi rice
- 3 tbsp sushi seasoning
- 2 tbsp low-fat mayonnaise
- 1 carrot, cut into small cubes
- ½ large continental cucumber, cut into small cubes
- 3 nori sheets, cut into quarters
- + sesame seeds and chopped spring onion to top (if desired)
- Marinate the chicken for approx. one hour in the teriyaki sauce, then pan-fry on high heat.
- While the chicken is cooking, cook the rice as per packet instructions then stir through sushi seasoning and mayonnaise.
- Once the chicken and rice are both cooked, set aside to cool, and then mix through carrot and cucumber.
- Place the nori sheets into a muffin tray and then add in rice filling (you should end up with 12 sushi cups).
- Once evenly distributed, place into the fridge to set.
- If desired, top with sesame seeds and spring onion.
This recipe is a funky twist for those who don’t like seaweed or simply cannot be bothered to roll your own sushi. They’re easily adaptable to any diet or taste preferences and are perfect for little lunchboxes (something different from the usual sanga plus they stay together so well)!
Note: if you find that rice bloats you, feel free to omit the rice and replace it with extra tuna or salmon :)
- 2 large cucumbers
- 1 cup cooked rice (we used brown basmati - doesn't have to be sushi rice)
- 200g canned springwater tuna or salmon, drained
- 2 tbsp soy sauce
- 2 tbsp mayonnaise
- 1 tbsp sesame seeds
- Cut cucumbers in half lengthwise, and hollow out the centre (we used a spoon but would highly recommend using a vegetable corer for ease hehe).
- In a large bowl, combine all other ingredients.
- Stuff the cucumbers with the rice mixture (make sure to pack tightly).
- Using a sharp knife, slice the cucumber into small disks.
- If desired, serve with soy sauce.