Low FODMAP Sausage Rolls

Low FODMAP Sausage rolls on a marble surface with a small bowl of red sauce.

These Low FODMAP Sausage Rolls are a lighter, gut-friendly twist on the classic party favourite. Instead of traditional pastry, rice paper creates a crisp golden wrapper. Packed with vegetables and easy to prepare, they’re perfect for entertaining, lunchboxes, or a simple weeknight meal. Serve them warm with your favourite dipping sauce for a delicious snack or crowd-pleasing appetiser.


Author: Kelsey Paterson, Monash FODMAP trained Dietitian

Serves: 4–6 (makes ~10–12 sausage rolls)

Prep time: 20 minutes
Cook time: 30 minutes


Ingredients

    Filling:

    • 400g lean beef mince
    • 3 tsp The Friendly Food Co. For Every O'cajun seasoning 
    • 2 Tbsp soy sauce or coconut aminos 
    • 1 carrot, grated
    • 1 courgette, grated
    • 1 egg 
    • 3 tsp The Friendly Food Co. Garli-Not
    • 3 tsp The Friendly Food Co. O-No-Nion

    “Pastry”

    • 12 rice paper sheets
    • 3 eggs
    • 1 cup water
    • 1 tsp The Friendly Food Co. Garli-Not
    • 1 tsp The Friendly Food Co. O-No-Nion

     

    Method

        1. Preheat the oven to 190°C fan bake. Line a large baking tray with baking paper.
        2. In a large bowl, combine the beef mince, Cajun seasoning, soy sauce (or coconut aminos), grated carrot, grated courgette, egg, garlic replacement powder and onion replacement powder. Mix well until evenly combined.
        3. Make the rice paper mixture. In a large shallow bowl or tray, whisk together the eggs, water, garlic replacement powder and onion replacement powder until smooth.
        4. Working with two sheets of rice paper, one at a time, dip them into the egg mixture for about 10–15 seconds, or until they become soft and pliable. Place the softened rice paper sheets onto a damp chopping board, slightly overlapping them to create one larger sheet.
        5. Spoon about ½ cup of the mince mixture across the centre of the rice paper. Fold the sides of the rice paper in over the filling, then roll from the bottom up to form a tight sausage roll shape (similar to wrapping a burrito). Transfer the sausage roll to the prepared baking tray seam-side down. Repeat with the remaining rice paper and filling.
        6. Sprinkle the sausage rolls with sesame seeds.
        7. Bake for 25–30 minutes, or until the filling is cooked through and the rice paper is golden and slightly crisp. 
        8. Allow the sausage rolls to rest for 5 minutes before serving. Enjoy warm with your favourite low FODMAP dipping sauce.