Enjoy these five delightful Healthy Spring Roll Recipes, featuring vegetarian options, protein-packed varieties, and even fruity spring rolls! Each recipe comes with a unique dipping sauce, making these fresh and fun spring rolls a breeze to prepare!
ARE SPRING ROLLS HEALTHY?
The healthiness of spring rolls largely depends on the fillings you choose. To make them super nutritious, load them with fresh, seasonal vegetables. You can mix and match ingredients to create the perfect flavor combination while using up all your fresh produce. Great options include carrots, cucumbers, cabbage, and peppers. To turn your spring rolls into a more substantial meal, add lean protein like shrimp or cooked chicken breast, and finish with slices of avocado—then you’re all set to roll!
Spring rolls are also a fantastic choice for those following a paleo diet. Simply wrap your fillings in lettuce leaves or collard greens instead of rice paper. While I enjoy egg rolls, opting for spring rolls can significantly reduce the calories and fat in your meal, making them one of my favorite Asian-inspired appetizers, alongside my Chicken Lettuce Wraps Recipe.
Imagine five healthy spring roll varieties lined up: the rainbow spring roll, shrimp spring roll, garlic chicken spring roll, sesame avocado spring roll, and kiwi strawberry spring roll, each accompanied by its own unique dipping sauce and ingredients.
HOW LONG DO SPRING ROLLS LAST?
Spring rolls are best enjoyed fresh, but you can certainly save any leftovers for later. To store them, wrap each spring roll in plastic wrap and place them in an airtight container. Keep in mind that the rice paper wrapper may dry out in the fridge, resulting in a slightly rubbery texture, but the spring rolls will still taste great!
5 HEALTHY SPRING ROLL RECIPES
RAINBOW SPRING ROLLS WITH GINGER PEANUT DIPPING SAUCE
Ingredients
For the Rainbow Spring Rolls:
- 6 rice spring roll papers
- 1 red bell pepper, thinly sliced
- 2 carrots, thinly sliced
- 1 yellow bell pepper, thinly sliced
- 1 large bunch of mint leaves
- 1 large bunch of cilantro
- ¼ red cabbage, thinly sliced
For the Ginger Peanut Dipping Sauce:
- ½ cup peanut butter
- 1 ½ tablespoons low-sodium soy sauce
- 1 tablespoon raw honey
- 2 tablespoons freshly squeezed lime juice
- ½ teaspoon chili paste
- 1 teaspoon freshly grated ginger
Instructions
For the Rainbow Spring Rolls:
- To soften the rice paper for wrapping, dip each sheet in warm water for about 3-4 seconds or hold it under running water until fully moistened. Lay the wrapper on a clean, flat surface.
- In the center of the spring roll wrapper, layer the red bell pepper, sliced carrots, yellow bell pepper, fresh mint, cilantro, and red cabbage.
- Fold the bottom of the wrapper over the filling, then fold in the sides. Tightly roll the wrapper to encase the ingredients, making sure it is as snug as possible. Repeat this process with the remaining wrappers and fillings.
For the Ginger Peanut Dipping Sauce:
- In a small bowl, combine the peanut butter, low-sodium soy sauce, raw honey, lime juice, chili paste, and grated ginger.
- Mix until smooth. If the peanut butter is too thick, you can soften it in the microwave for 10-15 seconds before mixing. Enjoy!
SHRIMP SPRING ROLLS WITH SPICY ALMOND DIPPING SAUCE
Ingredients
For the Shrimp Spring Rolls:
- 6 rice spring roll papers
- 1 tablespoon olive oil
- 12 oz shrimp, deveined
- ½ teaspoon sea salt
- ¼ teaspoon ground black pepper
- 1 cucumber, thinly sliced
- 3 carrots, thinly sliced
- 6 leaves green leaf lettuce
- 12 mint leaves
For the Spicy Almond Dipping Sauce:
- 2 tablespoons almond butter
- 2 teaspoons hoisin sauce
- 1 teaspoon Sriracha sauce
- 1 teaspoon rice wine vinegar
Instructions
For the Shrimp Spring Rolls:
- Heat olive oil in a skillet over medium-high heat. Add the shrimp and season with sea salt and black pepper. Cook until the shrimp are fully cooked and opaque, then remove from heat and let cool.
- To prepare the spring rolls, dip one sheet of rice paper in warm water for about 3-4 seconds or hold it under running water until it becomes fully moistened. Lay the wrapper on a clean, flat surface.
- In the center of the wrapper, layer the cucumber, sliced carrots, green leaf lettuce, fresh mint leaves, and the cooked shrimp, arranging the shrimp in a row.
- Fold the bottom of the wrapper over the filling, then fold in the sides. Roll tightly to encase the ingredients, making sure it’s snug. Repeat with the remaining ingredients.
For the Spicy Almond Dipping Sauce:
- In a small mixing bowl, combine the almond butter, hoisin sauce, Sriracha, and rice wine vinegar.
- Mix until smooth. If the almond butter is too thick, microwave it for 10-15 seconds to soften before stirring. Enjoy!
SESAME AVOCADO AND CABBAGE SPRING ROLLS WITH HONEY MISO DIPPING SAUCE
Ingredients
For the Sesame Avocado and Cabbage Spring Rolls:
- 6 rice spring roll papers
- ¼ head red cabbage, thinly sliced
- 1 bunch mint leaves
- 2 tablespoons white sesame seeds
- 2 tablespoons black sesame seeds
- 1 avocado, sliced
For the Honey Miso Sesame Sauce:
- 2 tablespoons white or red miso paste
- 1 tablespoon water
- 1 teaspoon raw honey
- 1 tablespoon rice wine vinegar
- 1 teaspoon low-sodium soy sauce
- ½ teaspoon sesame oil
Instructions
- In a small mixing bowl, combine the white and black sesame seeds, stirring until well mixed. Dip the avocado slices into the sesame seeds to coat them evenly.
- To prepare the spring rolls, dip one sheet of rice paper in warm water for about 3-4 seconds or hold it under running water until fully moistened. Lay the wrapper on a clean, flat surface.
- In the center of the wrapper, layer the sliced red cabbage, fresh mint leaves, and sesame-coated avocado slices.
- Fold the bottom of the wrapper over the filling, then fold in the sides. Roll tightly to encase the ingredients, ensuring it’s snug. Repeat with the remaining wrappers and fillings.
For the Honey Miso Sesame Dipping Sauce:
- In a small bowl, combine the miso paste (white or red), water, raw honey, rice wine vinegar, low-sodium soy sauce, and sesame oil.
- Stir until fully combined and smooth. Enjoy your spring rolls with the dipping sauce!
GARLIC CHICKEN SPRING ROLLS WITH AVOCADO CILANTRO DIPPING SAUCE
Ingredients
For the Garlic Chicken Spring Rolls:
- 1 tablespoon olive oil
- 1 lb boneless, skinless chicken
- ½ teaspoon sea salt
- ¼ teaspoon ground black pepper
- ⅛ teaspoon garlic powder
- 1 cup cooked quinoa (optional)
- 1 cucumber, thinly sliced
- 6 leaves fresh iceberg lettuce
- 6 rice spring roll papers
For the Avocado Cilantro Dipping Sauce:
- 1 avocado, pitted and peeled
- ½ cup plain Greek yogurt
- 1 cup unsweetened almond milk
- 1 bunch fresh cilantro
- ½ teaspoon garlic powder
- ½ teaspoon sea salt
- 1 tablespoon lime juice
Instructions
For the Garlic Chicken Spring Rolls:
- Heat olive oil in a pan over medium-high heat. Season the chicken with sea salt, ground black pepper, and garlic powder, then cook until fully done. Once cooked, remove from heat, let it cool, and dice the chicken into small pieces.
- To prepare the spring rolls, dip one sheet of rice paper in warm water for about 3-4 seconds or hold it under running water until fully moistened. Lay the wrapper on a clean, flat surface.
- In the center of the wrapper, place the sliced cucumber, iceberg lettuce, diced chicken, and optional quinoa.
- Fold the bottom of the wrapper over the filling, then fold in the sides. Roll tightly to encase the ingredients completely. Repeat with the remaining wrappers and fillings.
For the Avocado Cilantro Dipping Sauce:
- In a food processor or blender, combine the avocado, Greek yogurt, almond milk, cilantro, garlic powder, sea salt, and lime juice.
- Blend until smooth, adding more almond milk if necessary to achieve your desired consistency. Enjoy your spring rolls with the creamy dipping sauce!
KIWI STRAWBERRY SPRING ROLLS WITH HONEY LIME DIPPING SAUCE
Ingredients
For the Kiwi Strawberry Spring Rolls:
- 6 rice spring roll papers
- 1 mango, thinly sliced
- 3 kiwis, peeled and diced
- 1 ½ cups strawberries, sliced
For the Honey Lime Dipping Sauce:
- 2 tablespoons freshly squeezed lemon juice
- 2 tablespoons freshly squeezed lime juice
- 2 teaspoons raw honey
- Zest of 1 lime
- Water, as needed
Instructions
For the Kiwi Strawberry Spring Rolls:
- To prepare the rice paper, dip one sheet in warm water for about 3-4 seconds or hold it under running water until fully moistened. Lay the wrapper flat on a clean surface.
- In the center of the wrapper, arrange the fresh mango, diced kiwi, and sliced strawberries in a row.
- Fold the bottom of the wrapper over the filling, then fold in the sides. Tightly roll the wrapper to fully encase the ingredients. Repeat this process with the remaining wrappers and filling.
For the Honey Lime Dipping Sauce:
- In a small bowl, combine the freshly squeezed lemon juice, lime juice, raw honey, and lime zest. Stir until well mixed.
- If the sauce is too strong or tart for your taste, dilute it with a little water to reach your desired flavor. Enjoy with your spring rolls!
