Enjoy these 5 different Healthy Spring Roll Recipes from vegetarian, protein packed, and even fruity spring rolls plus how to make a special spring roll dipping sauce for each one – these spring rolls are really fun, fresh, and super easy!
Warm and sunny spring and summer days always get me craving dishes that are light and full of fresh, seasonal veggies. They just make this insane heat a bit more bearable, you know?
When talking about such light meals, salads instantly come to mind. Whether it’s one of my Make-ahead Mason Jar salad recipes or this Chopped Thai Salad with Peanut Dressing, one cannot survive through the summer on salads alone. Well, I can’t at least.
Sorry, Salad, I still love you tons.
Enter the Spring Roll. If you've never had a spring roll, think of it like a bunch of your favorite fresh, crunchy veggies in a nice, thin rice wrapping paper. And, you get to dip it into delicious, savory sauce. Yum! What's not to love?
Again, though -- I need variety. So, I decided to gather all my favorite healthy spring rolls recipes in one place. From the crunchy veggie spring rolls to protein packed and spicy ones, but also fruity spring rolls. Not only that, I make a dipping sauce for each one of them.
HOW TO MAKE SPRING ROLLS
If you've ever wondered how to make spring rolls, the good news is it's super easy. Just follow these easy steps and you'll be in spring roll heaven in no time:
- First, you need to get the rice paper flexible for wrapping the spring rolls so dip one in warm water for about 3-4 seconds or hold under running water, until the paper becomes fully moistened with water.
- Then, lay the wrapper onto your work surface which should be clean and flat.
- Near the bottom of the spring roll in the center, lay out the veggies, protein, or fruit. If you want something to be visible on the outside of the spring roll (like sliced strawberries or shrimp lined up in a row, this should be the last ingredient for the filling.
- Fold the bottom of the spring roll over the end of the filling, then fold the uncovered sides inward, then tightly roll the wrapper all the way. The idea is to get it as tightly wrapped as possible.
See? Super simple and easy to make your own homemade spring rolls. You can also check out the step by step images above to see exactly how to fill a spring roll and also how to roll a spring roll.
TIP: Make sure to have all your ingredients cut and prepped BEFORE getting the spring roll wrapper wet. The longer the wrapper sits, the more flexible it gets and you want it to be sitting for just 30-60 seconds before you start to roll it op or it will get sticky and more difficult to roll.
WHAT IS RICE PAPER?
To make spring rolls, you’ll need to have rice paper which you can buy in a pack. The great thing about rice paper is they don’t have to be cooked to eat as long as they have been softened. That means you get a healthy wrapper that is free of oil and fats. All that’s in the wrapper is white rice flour, tapioca flour, salt, and water.
To get rice paper flexible for wrapping our spring rolls, dip the rice paper in warm water for about 3-4 seconds or hold under running water, until the paper becomes fully moistened with water. Then, lay the wrapper onto your work surface which should be clean and flat. The rice paper will soak up the water and become soft and pliable in about 30 seconds which is the time you’ll put all your fillers onto the wrapper, before you start to roll.
Looking for where to buy spring roll wrappers (rice paper)? You can usually find rice paper in the Asian section of most supermarkets. You can get about a pack of about 30 wrappers for less than $3 so they are great for eating on a budget. You can also buy it here.
ARE SPRING ROLLS HEALTHY?
It’s all about the fillings. If you want to make your spring rolls super healthy, pack them up with fresh seasonal veggies. Just mix and match until you get the perfect flavor combo and use up all the fresh veggies. Fresh carrots, cucumbers, cabbage, and peppers work great in spring rolls. To make your spring rolls more a meal than just a light snack, add some lean protein, like shrimp or cooked chicken breast. Top off with some avocado slices and you’re ready to roll!
Like, literally.
Spring rolls are great because they can easily be made paleo, too. Just wrap them up in lettuce leaves or collard greens instead of rice paper. Although I love egg rolls, choosing spring rolls instead can cut out more than half the amount of calories and fat from your meal.
HOW LONG DO THE SPRING ROLLS LAST?
Spring rolls taste best when they’re fresh. But, you can definitely store the leftover spring rolls (if there are any) in the fridge for later. Just make sure you wrap each spring roll in plastic wrap and put them in an airtight container. The rice paper wrapper will dry out some in the fridge which will make the texture a little more rubbery, but the spring rolls will still be pretty great!
IDEAS FOR DIPPING SAUCES FOR SPRING ROLLS
Ah, the dips.
Just as with the spring roll fillings, you can totally go crazy here and dip the spring rolls into whichever sauce you like. If you’re trying to keep your sodium and processed foods intake in place (duh!), staying away from store-bought sauces is best. Fortunately, you can whip up your own delicious sauce in a matter of minutes anyway. Just scroll down and discover my 5 favorite dipping sauces for spring rolls and which spring roll recipes they go best with!
Now, are you ready to roll? 🙂
5 Healthy Spring Roll Recipes
Rainbow Spring Rolls with Ginger Peanut Dipping Sauce
Eat the rainbow with my healthy Rainbow Spring Rolls packed with a bunch of fresh crunchy veggies. Add some spice by dipping them into my Ginger Peanut Sauce!
Rainbow Spring Rolls with Ginger Peanut Sauce
Equipment
*This post may contain affiliate links for products I use often and highly recommend.
Ingredients
For the Rainbow Spring Rolls:
- 6 rice spring roll papers
- 1 red pepper, thinly sliced
- 2 carrots, thinly sliced
- 1 yellow bell pepper, thinly sliced
- 1 large bunch mint leaves
- 1 large bunch cilantro
- ¼ red cabbage, thinly sliced
For the Ginger Peanut Dipping Sauce:
- ½ cup peanut butter
- 1 ½ tablespoon low sodium soy sauce
- 1 tablespoon raw honey
- 2 tablespoon freshly squeezed lime juice
- ½ teaspoon chili paste
- 1 teaspoon fresh grated ginger
Instructions
For the Rainbow Spring Rolls:
- To get rice paper flexible for wrapping our spring rolls, dip in warm water for about 3-4 seconds or hold under running water, until the paper becomes fully moistened with water. Then, lay the wrapper onto your work surface which should be clean and flat.
- Near the bottom of the spring roll in the center, lay out the red bell peppers, followed by thinly sliced carrots, yellow bell pepper, fresh mint and cilantro, and thinly sliced red cabbage.
- Fold the bottom over the end of the veggies, then fold the uncovered sides inward, then tightly roll the wrapper all the way. The idea is to get it as tightly wrapped as possible. Then repeat with the remaining ingredients.
For the Ginger Peanut Dipping Sauce:
- In a small bowl, combine the peanut butter, low sodium soy sauce, raw honey, freshly squeezed lime juice, chili paste, and fresh grated ginger.
- Stir until smooth. You can soften the peanut butter by microwaving for 10-15 seconds, if needed.
Video
Nutrition
Shrimp Spring Rolls with Spicy Almond Dipping Sauce
Cooked shrimp are one of my favorite protein choices and they make a great flavor and texture combo when paired up with veggies. Try this healthy Shrimp Spring Rolls recipe with a Spicy Almond Dipping Sauce and see for yourself!
Shrimp Spring Rolls with Spicy Almond Dipping Sauce
Equipment
*This post may contain affiliate links for products I use often and highly recommend.
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 tablespoon almond butter
- 2 teaspoon hoisin sauce
- 1 teaspoon Sriracha sauce
- 1 teaspoon rice wine vinegar
Instructions
For the Shrimp Spring Rolls:
- Cook the shrimp in olive oil over medium-high heat and season with sea salt and ground black pepper. Once fully cooked and no longer transparent, remove from heat and allow to cool.
- Dip one sheet of rice paper in warm water for about 3-4 seconds or hold under running water, until the paper becomes fully moistened with water. Then, lay the wrapper onto your work surface which should be clean and flat.
- Near the bottom of the spring roll in the center, lay out the cucumber, carrots, green leaf lettuce, fresh mint leaves, and cooked shrimp. Line the shrimp in a row.
- Fold the bottom over the end of the veggies and shrimp, then fold the uncovered sides inward, then tightly roll the wrapper all the way, as tightly wrapped as possible. Then 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.
- Stir until smooth. You can soften the almond butter by microwaving for 10-15 seconds, if needed.
Video
Nutrition
Sesame Avocado and Cabbage Spring Rolls with Honey Miso Dipping Sauce
If you love avocados, you’ll definitely love my Sesame Avocado and Cabbage Spring Rolls. The sesame crusted avocados taste even better when wrapped in rice paper and dipped into my Honey Miso Sauce!
Sesame Avocado and Cabbage Spring Rolls with Honey Miso Sauce
Equipment
*This post may contain affiliate links for products I use often and highly recommend.
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 tablespoon white sesame seeds
- 2 tablespoon black sesame seeds
- 1 avocado, sliced
For the Honey Miso Sesame Sauce:
- 2 tablespoon 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 white sesame seeds with black sesame seeds and stir together. Dip the sliced avocado into the sesame seeds to coat.
- Dip one sheet of rice paper in warm water for about 3-4 seconds or hold under running water, until the paper becomes fully moistened with water. Then, lay the wrapper onto your work surface which should be clean and flat.
- Near the bottom of the spring roll in the center, lay out the sliced red cabbage, fresh mint leaves, and the sesame coated avocado slices
- Fold the bottom over the avocado, then fold the uncovered sides inward, then tightly roll the wrapper all the way, as tightly wrapped as possible. Then repeat with the remaining ingredients.
For the Honey Miso Sesame Dipping Sauce:
- In a small bowl, combine the miso paste (it can be white or red), water, raw honey, rice wine vinegar, low sodium soy sauce, and sesame oil.
- Stir until fully incorporated.
Video
Nutrition
5 Healthy Spring Roll Recipes
Garlic Chicken Spring Rolls with Avocado Cilantro Dipping Sauce
Turn your favorite chicken recipe into a delightful low calorie, high protein spring roll filling! I also love to make an Avocado Cilantro Sauce with my Garlic Chicken Spring Rolls because the creamy avocado and garlic chicken go really well together!
Garlic Chicken Spring Rolls with Avocado Cilantro Sauce
Equipment
*This post may contain affiliate links for products I use often and highly recommend.
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 cilantro bunch
- ½ teaspoon garlic powder
- ½ teaspoon sea salt
- 1 tablespoon lime juice
Instructions
For the Garlic Chicken Spring Rolls:
- Cook the chicken in olive oil over medium-high heat and season with sea salt, ground black pepper, and garlic powder. Once fully cooked, remove from heat, allow to cool, and dice.
- Dip one sheet of rice paper in warm water for about 3-4 seconds or hold under running water, until the paper becomes fully moistened with water. Then, lay the wrapper onto your work surface which should be clean and flat.
- Near the bottom of your prepped spring roll wrapper and in the center, lay out the cucumber, iceberg lettuce, and diced chicken (and optional quinoa).
- Fold the bottom over the chicken, then fold the uncovered sides inward, then tightly roll the wrapper all the way, as tightly wrapped as possible. Then repeat with the remaining ingredients.
For the Avocado Cilantro Dipping Sauce:
- In a food processor or blender, combine avocado, greek yogurt, almond milk, cilantro, garlic powder, sea salt, and freshly squeezed lime juice.
- Blend together until smooth. You can add a little more almond milk if it’s too thick.
Video
Nutrition
Kiwi Strawberry Spring Rolls with Honey Lime Dipping Sauce
These fruity Kiwi Strawberry Spring Rolls are a burst of flavor and are super addicting, especially when dipped into the Honey Lime Sauce. A perfect summer dessert!
Kiwi Strawberry Spring Rolls with Honey Lime Sauce
Equipment
*This post may contain affiliate links for products I use often and highly recommend.
Ingredients
For the Kiwi Strawberry Spring Rolls:
- 6 rice spring roll papers
- 1 mango, thinly sliced
- 3 kiwi, peeled and diced
- 1 ½ cups strawberries, sliced
For the Honey Lime Dipping Sauce:
- 2 tablespoon freshly squeezed lemon juice
- 2 tablespoon freshly squeezed lime juice
- 2 teaspoon raw honey
- 1 lime, zested
- 2 tablespoon water, as needed
Instructions
For the Kiwi Strawberry Spring Rolls:
- Dip one sheet of rice paper in warm water for about 3-4 seconds or hold under running water, until the paper becomes fully moistened with water. Then, lay the wrapper onto your work surface which should be clean and flat.
- At the bottom center, lay out the fresh mango, diced kiwi, and sliced strawberries (laid out in a row).
- Fold the bottom over the strawberries, then fold the uncovered sides inward, then tightly roll the wrapper all the way, as tightly wrapped as possible. Repeat with the remaining ingredients.
For the Honey Lime Dipping Sauce:
- in a small bowl, combine, combine the freshly squeezed lemon juice, freshly squeezed lemon juice, raw honey, and lime zest, and stir together.
- If you find the flavor too strong or tart, you can dilute it with a little water.
Video
Nutrition
This post contains affiliate links for products I use regularly and highly recommend.
Minoo
I learned so much from you 🙂 thank you
Susanne
I love all these ideas for Spring Rolls...yes, I have always known them to be Spring Rolls. Someone recently corrected me to say Summer Rolls. I looked it up. Apparently, it's Fresh Spring Rolls or Summer Rolls to differentiate from fried Egg Rolls. I don't know if there are finer cultural points depending on which Asian culture it's from or not, all I know is they are fresh, easy and fun to make, and delicious. Oh, well, I'll just start calling them the season I'm in...either way, great post, great photos, and thank you, Lacey, for sharing!
James Morgan
Been following you for a while. then I found your spring roll photos are used in this blog, presumably without your knowledge... check this out: https:
Jen Moderator
Thank you, James! We've reached out to request proper credit.
Dawn McPherson
Thank you for sharing. I've wanted to make healthier choices for a long time and now with your detailed instructions I'm confident I can do this. Do you steam them after filling to soften the veggies?
Julieanna
Thank you for so much information in one place. I love to try new things and these look delicious. Keep up the great work.
Sarah
Hi,
You have some great recipes here but you have labelled them incorrectly. These are actually Vietnamese rice paper rolls not spring rolls. Spring rolls are a Chinese snack consisting of a pancake filled with vegetables and sometimes meat, rolled into a cylinder and deep-fried. Spring rolls are made with pastry not rice paper.
Please do cultural research before doing a cultural recipe.
Penny Blair
Wow - so I guess the Vietnamese family that owns my favorite Vietnamese restaurant and that sells various kinds of "Spring Rolls" should do some research into their OWN culture and stop calling them Spring Rolls? And my Vietnamese hairdresser should stop making Spring Rolls for her Vietnamese and Latino children?
Linda
The rice paper wrappers I purchased are clearly labeled Spring Roll Skins, Banh Trang, product of Viet Nam. Sarah, I think you are splitting hairs unnecessarily. Penny, thank you for sharing some great recipes.
Kristina
Wow! Such haste towards a beautiful person who is sharing wonderful clean eating recipes. Maybe they are called something different, who knows and honestly who cares. Please learn to talk with kindness and love from your heart and say thank you for sharing your recipe and view away. People say my last name wrong.. I don't say "Do your research before saying it".. Penny, keep doing what your doing, someone will always "bite" in a good way and sometimes in a ego way. Namaste
Matthew Hawes
thanks
Lacey Baier
You're very welcome!
Courtney
Okay, these all look delicious! I love that you packed in numerous recipes, healthy feedback, how long they last, etc. into one blog post! All the questions I would have asked in the same place. Cannot wait to make these this summer. I'm eating one now from our work cafeteria and that's what prompted me to check out pinterest. Needless to say, I created a summer recipe board and this is the first recipe going on that board!
Jeff
Hi Lacey,
I was just wondering because I am trying to do a low carb type of diet. How is there only 10 or so grams of Carbohydrates in some of these rolls when the wrap itself has at least 50 grams of carbohydrates?
Thanks
Sharon
Good question! I just checked my pkg and it shows 41g of carbs per serving. There are 6 servings per pkg and my pkg contains about 30, so 5 rice paper wraps. That works out to about 10g of carb per wrap plus any carbs from the filling, right? Love these ideas and have a few of my own to try thanks to this inspiration!
Melodee Currier
I love the rainbow spring rolls! And I especially appreciate your great instructions which made it so easy for me to make these perfectly. Thank you!