Discover a nutritious twist on rice paper rolls featuring succulent shredded chicken or tofu with crisp vegetables such as carrots, purple cabbage, spinach, and bell pepper. Infused with a delicate blend of soy sauce, rice vinegar, and sesame oil, these high protein rolls offer a delightful crunch and vibrant taste.

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I love making these high protein crispy rice paper rolls becuz they pack a nutritional punch while still tasting amazing. I start with eight round rice paper sheets and fill them with lean protein in the form of 200 grams of cooked shredded chicken breast, or firm tofu if you’re going veg.

I mix in shredded carrot, purple cabbage, bean sprouts, fresh spinach leaves, and a few chopped green onions for added vitamins and crunch. I also like to throw in a small red bell pepper julienned nicely along with minced garlic and a handful of fresh basil for a burst of bold flavor.

For extra protein, adding an egg white works wonders as a binding agent. I dress it up with low-sodium soy sauce, rice vinegar, and sesame oil while seasoning with salt and black pepper.

If you enjoy recipes like rice paper rolls and Asian dishes, you will enjoy how these nutritious rolls bring together both health and crunch in every bite.

Why I Like this Recipe

I really love these rice paper rolls because they’re super versatile and pack a serious protein punch, which makes them perfect when I’m looking for a meal that feels both light and filling. I also like how crunchy the outside gets when I crisp them in a pan – it gives a satisfying texture that contrasts with the soft, flavor-packed filling inside. Another reason I’m obsessed with this recipe is that its packed with a mix of fresh veggies and herbs that make each bite interesting and refreshing. Plus, I enjoy how easy it is to swap out the chicken for tofu if I’m in the mood for something vegetarian, making it a win-win every time.

Ingredients

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Rice paper sheets are light carbohydrates giving the rolls a crispy yet delicate bite.
Chicken breast or tofu offers high protein that helps building muscles and recovery.
Carrots provide natural sweetness and fiber to balance the savory flavors.
Purple cabbage is loaded with vitamins and a crunchy burst of freshness.
Bean sprouts are low in calories and offer a crisp, healthful addition.
Fresh basil or mint infuses an herby aroma and a refreshing twist.
Green onions add a subtle, sharp flavor along with essential nutrients.
Sesame oil and rice vinegar add tangy, rich layers that boost overall taste.

Ingredient Quantities

8 round rice paper sheets (around 9 inches in diameter)

200 grams cooked shredded chicken breast (or firm tofu for a veg option)

1 medium carrot, shredded

1 cup shredded purple cabbage

1/2 cup bean sprouts

1/2 cup fresh spinach leaves

1/4 cup chopped green onions

1 small red bell pepper, julienned

2 cloves garlic, minced

A handful of fresh basil or mint leaves

1 egg white (optional, for extra binding and protein)

1 tablespoon low-sodium soy sauce

1 tablespoon rice vinegar

1 teaspoon sesame oil

1/2 teaspoon salt

1/4 teaspoon black pepper

Cooking spray or a little extra sesame oil for crisping the rolls

How to Make this

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1. Start by prepping all your fillings. In a large bowl, mix the cooked shredded chicken (or tofu), shredded carrot, purple cabbage, bean sprouts, spinach, green onions, red bell pepper, minced garlic and a handful of basil or mint leaves.

2. In a separate small bowl, whisk together the egg white (if you’re using it), soy sauce, rice vinegar, sesame oil, salt, and black pepper until they’re fully combined.

3. Pour the wet mixture over your veggies and protein in the large bowl, mixing everything together so the flavors meld real good.

4. Fill a shallow dish with lukewarm water. Dip one rice paper sheet in quickly, just long enough for it to soften but not too mushy.

5. Lay the softened rice paper flat on a clean surface and spoon about a generous amount of your filling mixture onto the center.

6. Fold the bottom of the rice paper over the filling, tuck in the sides and roll it up tightly, just like making a burrito.

7. Repeat this process with the remaining rice paper sheets and filling until everything is used up.

8. Preheat a non-stick pan over medium heat and either spray with cooking spray or drizzle a little extra sesame oil.

9. Place a few rolls in the pan and crisp them up, turning occasionally so all sides get a nice golden crunch.

10. Once all rolls are crispy and heated through, let them cool just a bit before serving and enjoy your high protein crispy rice paper rolls!

Equipment Needed

1. Cutting board and knife – for prepping and chopping veggies like garlic, carrots, bell pepper, and greens
2. Large mixing bowl – to combine the shredded chicken (or tofu) with all the vegetables and herbs
3. Small bowl – for whisking the egg white (if using) and seasonings together
4. Whisk or fork – to mix the wet ingredients really well
5. Shallow dish – filled with lukewarm water to quickly soften each rice paper sheet
6. Clean, flat work surface – where you can lay out the softened rice paper and fill them
7. Spoon – to scoop a generous amount of your filling onto each sheet
8. Non-stick pan – for crisping up the rolls; you can spray some cooking spray or drizzle a little sesame oil
9. Spatula – to turn the rolls gently in the pan for even browning

FAQ

Q: Can I use tofu instead of chicken?

A: Yes, you can use firm tofu instead of chicken. Just press and marinate it well so it holds the flavor good.

Q: Do you have any tips to make the rolls extra crispy?

A: Make sure to spray the rice paper lightly with cooking spray or a bit extra sesame oil before crisping them in a pan, this really helps get that crunchy texture.

Q: Can I make these rolls ahead of time?

A: Its best to prepare the rolls just before serving because the rice paper can get soggy if left too long.

Q: Are these rolls gluten-free?

A: Yes, if you use gluten-free rice paper and low-sodium soy sauce, these rolls will be gluten-free.

Q: How should I store any leftovers?

A: Store any extra rolls in an airtight container in the fridge, but note they might lose some of their crispiness. To fix that, you can quickly re-crisp them in a hot pan before serving.

(High Protein) Crispy Rice Paper Rolls Recipe Substitutions and Variations

If you cant find rice paper sheets, try using spring roll wrappers or even softened wonton wrappers.
Instead of chicken or tofu, you might swap in cooked shrimp or marinated turkey for a different protein kick.
If you dont have purple cabbage available, green cabbage or even shredded kale can work really well.
Not a fan of soy sauce? Coconut aminos or tamari sauce are good alternatives for a similar taste.

Pro Tips

1. Make sure you only dip the rice paper really quick in the water. If you leave it in too long it gets super mushy and hard to handle
2. Prep all your fillings before you start rolling centers so you don’t end up rushing and making mistakes
3. When crisping the rolls in the pan, don’t overcrowd it; give your rolls some space to get nice and golden all over
4. If you want more flavor, try tossing in some extra herbs or a dash more soy sauce in your marinade mix, it can really bring the taste up a notch