Lunch ideas - Rice paper rolls for your gut & hormone health.
Chicken & Konjac Noodle Rice Paper Rolls with Satay Sauce
Looking for a light, fresh, and gut-friendly lunch idea? These Chicken & Konjac Noodle Rice Paper Rolls are a delicious way to nourish your body while supporting digestion and hormonal health. Packed with fresh veggies, protein, and fiber-rich konjac noodles, they’re perfect for a quick lunch, snack, or even a healthy party appetizer. Plus, the creamy, nutty satay sauce adds the perfect flavour punch!
Why Konjac Noodles?
Konjac noodles, (commonly known as slendier or low calorie noodles) are made from the root of the konjac plant and are naturally low in calories and carbs. But beyond their reputation for this, they actually offer significant benefits for gut and hormonal health:
Rich in Prebiotic Fibre: Konjac noodles contain glucomannan, a soluble fibre that feeds beneficial gut bacteria, promoting a balanced microbiome. A healthy gut is essential for digestion, immunity, and even hormone regulation.
Hormone Detoxification: Glucomannan in konjac noodles supports lowering of an enzyme called Beta glucoronidase. This plays a role in clearing excess estrogen from the body, supporting hormonal balance and reducing symptoms like bloating, mood swings, and acne particuarly premenstrually (aka PMS).
Supports Blood Sugar Balance: The fibre in konjac slows digestion, helping to stabilise blood sugar levels and reduce insulin spikes—key for hormonal balance, especially in conditions like PCOS and insulin resistance.
Aids Digestion & Bowel Health: Glucomannan absorbs water, forming a gel-like consistency in the digestive tract that helps with regular bowel movements and preventing constipation.
Chicken & Konjac Noodle Rice Paper Rolls
Ingredients
6 rice paper sheets
1 small chicken breast, cooked & shredded
1 pack konjac noodles, rinsed & drained
Fresh veggies (e.g., capsicum, carrot, cucumber)
Handful of fresh coriander & mint
Chopped peanuts (for garnish)
Satay Sauce:
2 tbsp peanut butter (or almond butter)
1 tbsp tamari or soy sauce
1 tsp sesame oil
1 tsp maple syrup
1 tsp lime juice
1-2 tbsp warm water (to thin)
Method
Prepare the sauce: Whisk all satay sauce ingredients in a small bowl until smooth. Adjust consistency with water if needed.
Assemble the rolls: Dip a rice paper sheet in warm water for 10 seconds, then lay it on a clean surface.
Fill the rolls: Add konjac noodles, shredded chicken, fresh veggies, herbs, and peanuts to the center.
Roll them up: Fold in the sides, then roll tightly from the bottom up. Repeat for all rolls.
Serve & enjoy: Dip your rolls into the satay sauce and savor every bite!
See the video here if you’re a visual person like me !
Let me know if you try these !
Blu x