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15 Healthy Spring Roll Recipes

Spring Roll Recipes are a fantastic way to enjoy a healthy, fresh meal packed with vibrant flavors. These rolls are incredibly versatile, allowing you to mix and match ingredients to suit your tastes and dietary preferences. Whether you’re craving a light vegetarian dish or something with protein, spring rolls offer endless possibilities for customization. Filled with crisp vegetables, lean proteins, and aromatic herbs, they are a refreshing and nutrient-rich option for any meal. Whether served as appetizers or a main dish, these healthy spring roll recipes are perfect for those seeking flavorful yet wholesome food.

Spring Roll Recipes

Spring Roll Recipes

1. Classic Veggie Spring Rolls

Spring Roll Recipes Classic Veggie Spring Rolls

Description
Classic Veggie Spring Rolls are a light and refreshing option, perfect for a healthy snack or meal. These rolls are filled with a variety of colorful vegetables, making them not only delicious but also nutrient-packed. The crispness of the vegetables combined with fresh herbs like mint and cilantro adds an aromatic touch, while the rice paper wrapper keeps everything together in a neat and easy-to-handle roll. These spring rolls are light, gluten-free, and full of fiber, making them a great choice for those looking to eat clean without sacrificing flavor.

Ingredients

  • 4 rice papers
  • 1 cup shredded cabbage
  • 1 medium carrot, julienned
  • 1 cucumber, julienned
  • 1/2 cup fresh mint leaves
  • 1/2 cup fresh cilantro leaves
  • 1/4 cup fresh lettuce, shredded
  • 1/4 cup sprouts (optional)

Nutritional Information (per serving, 2 rolls)

  • Calories: 120
  • Protein: 3g
  • Carbohydrates: 25g
  • Fiber: 4g
  • Fat: 0.5g
  • Sodium: 15mg
  • Vitamin A: 70% DV
  • Vitamin C: 35% DV
  • Iron: 6% DV

These rolls are low in fat and high in vitamins A and C, making them an excellent option for a nutrient-rich, guilt-free meal.

2. Avocado and Shrimp Spring Rolls

Spring Roll Recipes Avocado and Shrimp Spring Rolls

Description
Avocado and Shrimp Spring Rolls are a perfect balance of creamy and savory flavors, with a satisfying crunch from fresh vegetables. The creamy texture of ripe avocado pairs beautifully with succulent shrimp, creating a delicious combination that is both rich and light. Wrapped in delicate rice paper and paired with crisp lettuce and cucumber, these spring rolls are not only tasty but also packed with healthy fats and protein. They make a perfect meal or appetizer for those looking for a satisfying and nutritious option.

Ingredients

  • 8 large shrimp, peeled and deveined
  • 1 ripe avocado, sliced
  • 1/2 cucumber, julienned
  • 1/4 cup shredded lettuce
  • 2 tbsp fresh cilantro leaves
  • 4 rice papers
  • Optional dipping sauce: Peanut or hoisin sauce

Nutritional Information (per serving, 2 rolls)

  • Calories: 180
  • Protein: 12g
  • Carbohydrates: 12g
  • Fiber: 5g
  • Fat: 10g
  • Sodium: 220mg
  • Vitamin A: 8% DV
  • Vitamin C: 15% DV
  • Calcium: 4% DV
  • Iron: 6% DV

These spring rolls are rich in protein and heart-healthy fats from the avocado and shrimp, providing a satisfying and nutritious option with a fresh, flavorful bite.

3. Tofu and Peanut Spring Rolls

Spring Roll Recipes Tofu and Peanut Spring Rolls

Description
Tofu and Peanut Spring Rolls are a delicious plant-based option that combines crispy tofu with a creamy, savory peanut sauce. The tofu provides a great source of protein, while the peanut sauce adds a rich, nutty flavor that perfectly complements the fresh veggies. These rolls are wrapped in soft rice paper and filled with a variety of fresh ingredients like carrots, cucumber, and lettuce, making them light yet satisfying. Whether you’re vegan or simply looking for a healthy alternative, these spring rolls offer a tasty and nutritious option that’s perfect for any occasion.

Ingredients

  • 1 block firm tofu, pressed and sliced into strips
  • 2 tbsp peanut butter
  • 1 tbsp soy sauce
  • 1 tsp sesame oil
  • 1 tsp rice vinegar
  • 1/2 cucumber, julienned
  • 1/2 carrot, julienned
  • 1/4 cup fresh cilantro leaves
  • 4 rice papers
  • Optional: Sesame seeds for garnish

Nutritional Information (per serving, 2 rolls)

  • Calories: 230
  • Protein: 10g
  • Carbohydrates: 22g
  • Fiber: 5g
  • Fat: 14g
  • Sodium: 320mg
  • Vitamin A: 25% DV
  • Vitamin C: 15% DV
  • Calcium: 6% DV
  • Iron: 10% DV

These spring rolls are an excellent source of plant-based protein and healthy fats, with the added benefit of fiber-rich vegetables. They’re perfect for anyone seeking a delicious, filling, and nutritious meal.

4. Spicy Tuna Spring Rolls

Spicy Tuna Spring Rolls

Description
Spicy Tuna Spring Rolls are a flavorful and satisfying option for those who love a little heat. The tuna is combined with spicy sriracha sauce, adding a punch of flavor that contrasts beautifully with the freshness of crisp vegetables and the soft rice paper wrapper. The combination of protein-packed tuna, crunchy cucumber, and creamy avocado makes these spring rolls both nutritious and delicious. They’re perfect for a light lunch, snack, or appetizer with a bit of a kick.

Ingredients

  • 1 can (5 oz) tuna, drained
  • 1 tbsp sriracha sauce (adjust to taste)
  • 1 tbsp mayonnaise (or light mayo for a healthier option)
  • 1/2 cucumber, julienned
  • 1/2 avocado, sliced
  • 1/4 cup fresh cilantro leaves
  • 4 rice papers
  • Optional dipping sauce: Soy sauce or spicy mayo

Nutritional Information (per serving, 2 rolls)

  • Calories: 180
  • Protein: 18g
  • Carbohydrates: 14g
  • Fiber: 4g
  • Fat: 8g
  • Sodium: 280mg
  • Vitamin A: 10% DV
  • Vitamin C: 15% DV
  • Calcium: 4% DV
  • Iron: 6% DV

These spring rolls provide a high-protein meal with a spicy twist, offering a great source of omega-3s from the tuna and healthy fats from the avocado. The balance of flavors and textures makes these rolls a satisfying and nutritious choice.

5. Mango and Chicken Spring Rolls

Mango and Chicken Spring Rolls

Description
Mango and Chicken Spring Rolls are a tropical-inspired delight, combining the sweet, juicy flavor of ripe mango with the savory taste of grilled chicken. The vibrant combination of fresh ingredients like cucumber, cilantro, and lettuce adds a refreshing crunch to each bite. Wrapped in soft rice paper, these spring rolls are light yet satisfying, making them a perfect meal for a warm day or an appetizer for a gathering. The natural sweetness of the mango pairs wonderfully with the grilled chicken, creating a balanced and flavorful dish.

Ingredients

  • 2 boneless, skinless chicken breasts, grilled and sliced
  • 1 ripe mango, julienned
  • 1/2 cucumber, julienned
  • 1/4 cup fresh cilantro leaves
  • 1/4 cup shredded lettuce
  • 4 rice papers
  • Optional dipping sauce: Sweet chili sauce or lime vinaigrette

Nutritional Information (per serving, 2 rolls)

  • Calories: 220
  • Protein: 18g
  • Carbohydrates: 25g
  • Fiber: 4g
  • Fat: 6g
  • Sodium: 150mg
  • Vitamin A: 15% DV
  • Vitamin C: 35% DV
  • Calcium: 4% DV
  • Iron: 8% DV

These spring rolls are packed with lean protein from the chicken, along with the vitamin-rich mango for a boost of antioxidants and a refreshing twist. They make a satisfying and healthy meal that’s both flavorful and filling.

6. Thai Basil and Lime Spring Rolls

Thai Basil and Lime Spring Rolls

Description
Thai Basil and Lime Spring Rolls are a fragrant and zesty option, infused with the bold, aromatic flavors of Thai basil and the tanginess of lime. These rolls are filled with fresh vegetables, such as crisp lettuce and rice noodles, and can be made with shrimp or chicken for added protein. The combination of basil’s distinct taste and lime’s citrusy punch makes these spring rolls a refreshing, vibrant dish. Light yet full of flavor, these rolls are perfect for those looking to enjoy a healthy meal that offers both freshness and a touch of Thai-inspired flair.

Ingredients

  • 1/2 cup cooked rice noodles
  • 1/2 lb shrimp or grilled chicken, sliced
  • 1/4 cup fresh Thai basil leaves
  • 1 lime, cut into wedges
  • 1/2 cucumber, julienned
  • 1/4 cup shredded lettuce
  • 4 rice papers
  • Optional dipping sauce: Thai peanut sauce or lime dipping sauce

Nutritional Information (per serving, 2 rolls)

  • Calories: 200
  • Protein: 15g
  • Carbohydrates: 22g
  • Fiber: 3g
  • Fat: 5g
  • Sodium: 180mg
  • Vitamin A: 10% DV
  • Vitamin C: 25% DV
  • Calcium: 6% DV
  • Iron: 8% DV

These spring rolls are a great source of lean protein (from shrimp or chicken), along with the fresh and vibrant nutrients provided by the basil and lime. Packed with flavor and low in fat, they’re a perfect healthy choice for any meal.

7. Sweet Potato and Black Bean Spring Rolls

Sweet Potato and Black Bean Spring Rolls

Description
Sweet Potato and Black Bean Spring Rolls offer a hearty and satisfying vegetarian option, blending the natural sweetness of roasted sweet potato with the earthiness of black beans. These rolls are packed with fiber, vitamins, and minerals, making them both nourishing and filling. The addition of avocado and fresh cilantro adds creaminess and freshness, while the rice paper wrap keeps everything light and easy to eat. With a delicious balance of flavors and textures, these spring rolls make a perfect meal or snack for those craving a plant-based dish.

Ingredients

  • 1 medium sweet potato, roasted and sliced
  • 1/2 cup cooked black beans
  • 1/2 avocado, sliced
  • 1/4 cup fresh cilantro leaves
  • 1/2 cucumber, julienned
  • 1/4 cup shredded carrots
  • 4 rice papers
  • Optional dipping sauce: Lime vinaigrette or tahini dressing

Nutritional Information (per serving, 2 rolls)

  • Calories: 220
  • Protein: 6g
  • Carbohydrates: 38g
  • Fiber: 8g
  • Fat: 8g
  • Sodium: 200mg
  • Vitamin A: 100% DV
  • Vitamin C: 20% DV
  • Calcium: 4% DV
  • Iron: 12% DV

These spring rolls are not only delicious but also rich in fiber, making them an excellent choice for digestion and overall health. The combination of sweet potato and black beans provides a satisfying, plant-based meal that’s both filling and full of nutrients.

8. Rainbow Veggie Spring Rolls with Hummus

Rainbow Veggie Spring Rolls with Hummus

Description
Rainbow Veggie Spring Rolls with Hummus are a vibrant and colorful dish packed with a variety of fresh vegetables, each providing a unique texture and flavor. The assortment of bell peppers, cabbage, carrots, and cucumber not only makes these rolls visually striking but also full of vitamins and antioxidants. The creamy hummus acts as both a filling and a dipping sauce, adding a smooth, savory touch to each bite. These spring rolls are light, refreshing, and perfect for anyone looking for a nutritious, plant-based meal that’s bursting with flavor.

Ingredients

  • 1/2 cup red cabbage, thinly sliced
  • 1/2 cup yellow bell pepper, julienned
  • 1/2 cup red bell pepper, julienned
  • 1/2 cup carrots, julienned
  • 1/2 cucumber, julienned
  • 1/4 cup fresh cilantro leaves
  • 4 rice papers
  • 1/4 cup hummus (store-bought or homemade)
  • Optional: Sesame seeds for garnish

Nutritional Information (per serving, 2 rolls)

  • Calories: 180
  • Protein: 5g
  • Carbohydrates: 35g
  • Fiber: 8g
  • Fat: 5g
  • Sodium: 210mg
  • Vitamin A: 90% DV
  • Vitamin C: 50% DV
  • Calcium: 6% DV
  • Iron: 8% DV

These spring rolls are an excellent source of fiber and vitamins, with the hummus adding healthy fats and protein. The colorful array of vegetables makes them not only nutritious but also visually appealing, making them perfect for any occasion.

9. Coconut-Lime Shrimp Spring Rolls

Coconut-Lime Shrimp Spring Rolls

Description
Coconut-Lime Shrimp Spring Rolls combine the sweet, tropical flavor of coconut with the zesty brightness of lime, creating a refreshing and flavorful dish. The shrimp is coated in a light coconut mixture, offering a slight crunch, while the rice paper wrap provides a soft, delicate texture. These spring rolls are filled with crisp vegetables like cucumber and lettuce, enhancing the fresh and vibrant flavors. The addition of fresh cilantro and a squeeze of lime adds an aromatic finish, making these rolls a perfect light appetizer or meal.

Ingredients

  • 8 large shrimp, peeled and deveined
  • 1/2 cup shredded coconut (unsweetened)
  • 1 tbsp lime zest
  • 1 tbsp lime juice
  • 1/4 cup fresh cilantro leaves
  • 1/2 cucumber, julienned
  • 1/4 cup shredded lettuce
  • 4 rice papers
  • Optional dipping sauce: Sweet chili sauce or coconut-lime dipping sauce

Nutritional Information (per serving, 2 rolls)

  • Calories: 210
  • Protein: 15g
  • Carbohydrates: 18g
  • Fiber: 3g
  • Fat: 9g
  • Sodium: 250mg
  • Vitamin A: 6% DV
  • Vitamin C: 20% DV
  • Calcium: 6% DV
  • Iron: 10% DV

These spring rolls offer a delightful balance of protein from shrimp and healthy fats from the coconut, along with a boost of flavor from the lime and cilantro.

10. Grilled Chicken and Cucumber Spring Rolls

Grilled Chicken and Cucumber Spring Rolls

Description
Grilled Chicken and Cucumber Spring Rolls are a simple yet flavorful option, offering a satisfying combination of lean protein and fresh vegetables. The grilled chicken adds a savory, smoky flavor, while the crisp cucumber provides a refreshing crunch. These rolls are wrapped in delicate rice paper, keeping them light and easy to eat. With a touch of cilantro and a squeeze of lime, these spring rolls are perfect for a healthy, refreshing meal or appetizer that’s both nutritious and full of flavor.

Ingredients

  • 2 boneless, skinless chicken breasts, grilled and sliced
  • 1/2 cucumber, julienned
  • 1/4 cup fresh cilantro leaves
  • 1/4 cup shredded lettuce
  • 1 tbsp lime juice
  • 4 rice papers
  • Optional dipping sauce: Soy sauce, peanut sauce, or lime vinaigrette

Nutritional Information (per serving, 2 rolls)

  • Calories: 210
  • Protein: 22g
  • Carbohydrates: 12g
  • Fiber: 3g
  • Fat: 7g
  • Sodium: 230mg
  • Vitamin A: 4% DV
  • Vitamin C: 15% DV
  • Calcium: 6% DV
  • Iron: 10% DV

These spring rolls are a great source of lean protein from the chicken, combined with fresh vegetables for added nutrients. The cucumber provides a hydrating crunch, while the lime juice adds a refreshing touch, making these rolls a healthy and delicious meal or snack.

FAQ

Are spring rolls a healthy meal option?

Yes, spring rolls can be a very healthy meal option, especially when they are filled with fresh vegetables, lean proteins, and healthy fats. Using rice paper wrappers instead of fried wrappers keeps them light and low in calories, making them a nutritious choice for a light meal or snack.

Can I make spring rolls ahead of time?

Yes, you can prepare spring rolls ahead of time. It’s best to store them in an airtight container in the fridge with a damp paper towel to keep the rice paper soft. Just be sure to serve them within a day or two for the best freshness.

What are some healthy alternatives to traditional spring roll ingredients?

You can easily swap traditional ingredients like noodles or fried protein with healthier options. For instance, try using quinoa or zucchini noodles for added nutrients, or opt for grilled chicken, tofu, or shrimp for leaner protein options.

Are spring rolls suitable for people with dietary restrictions?

Yes, spring rolls can be easily adapted for various dietary restrictions. You can make them gluten-free by using gluten-free rice paper, vegetarian by omitting meat, or vegan by using plant-based proteins like tofu or tempeh. Just ensure to choose appropriate dipping sauces that meet your specific dietary needs.

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