These Crunchy High Protein Spring Rolls bring crisp texture, bright flavors, and serious staying power to your plate. They’re fresh, colorful, and loaded with lean protein, so you feel full without feeling weighed down. The best part: they’re quick to prep and easy to customize.

Whether you’re looking for a light lunch, a packable snack, or an appetizer that actually satisfies, these spring rolls deliver. Keep a few smart shortcuts on hand and you’re set for a week of crunchy goodness.

What Makes This Recipe So Good

Protein-packed and filling: Tofu or chicken, plus edamame, build a high-protein roll that keeps hunger quiet for hours.
Fresh and crunchy: Carrots, cucumber, cabbage, and herbs give each bite a clean, crisp texture.
Customizable: Swap the protein, play with the veggies, or adjust the dipping sauce. It’s flexible and forgiving.
Meal prep friendly: Wrap tightly and store for easy grab-and-go lunches.
No fryer needed: You get crunch from fresh veggies and toasted toppings—no deep frying required.

Shopping List

Proteins: Extra-firm tofu (14 oz), or cooked chicken breast (2 cups shredded), or shrimp (12–16 cooked, tails removed)
Secondary protein/boosters: Shelled edamame (1 cup, thawed), roasted peanuts or cashews (1/2 cup, chopped), toasted sesame seeds (2 tbsp)
Veggies: Carrots (2, julienned), cucumber (1, seeded and julienned), red cabbage (2 cups, finely shredded), bell pepper (1, thinly sliced), green onions (3, slivered)
Herbs and aromatics: Fresh mint (1/2 cup leaves), cilantro (1/2 cup leaves), Thai basil (optional)
Wraps: Rice paper wrappers (8–10 rounds, 8–9 inches)
Noodles (optional): Vermicelli rice noodles (2–3 oz, cooked and cooled) or shirataki noodles for lighter carbs
Dipping sauce ingredients: Natural peanut butter or almond butter (1/3 cup), low-sodium soy sauce or tamari (2–3 tbsp), rice vinegar (1–2 tbsp), lime juice (1 tbsp), honey or maple syrup (1–2 tsp), grated garlic (1 clove), grated ginger (1 tsp), warm water (as needed to thin), chili crisp or sriracha (to taste)
For tofu option: Avocado oil (1–2 tbsp), soy sauce (1 tbsp), cornstarch (1 tbsp), black pepper
Optional crunch boosters: Crispy shallots, crushed seaweed snacks, or roasted chickpeas

How to Make High Protein Spring Rolls

Prep the protein: For tofu, press for 15 minutes, then cut into batons.
Toss with soy sauce, cornstarch, and pepper. Pan-sear in a little oil until golden and crisp on all sides. For chicken or shrimp, ensure it’s cooked, chilled, and sliced.
Prep the veg: Julienne carrots and cucumber, shred cabbage, slice bell pepper and green onions, and pick herb leaves.
Keep everything in neat piles for easy assembly.
Cook noodles (if using): Prepare according to package directions. Rinse under cold water and drain well to avoid soggy rolls.
Make the dipping sauce: Whisk peanut butter, soy sauce, rice vinegar, lime juice, honey, garlic, ginger, and a splash of warm water until smooth. Adjust thickness.
Add chili for heat. Taste and tweak—you want salty, tangy, slightly sweet, and a little spicy.
Set up a rolling station: Fill a wide shallow dish with warm water, lay out a clean damp towel, and arrange bowls of fillings within arm’s reach.
Soften the rice paper: Dip one wrapper in warm water for 5–7 seconds. It should still feel slightly firm; it softens more on the towel.
Layer for crunch: On the lower third, add a small handful of cabbage, carrots, and cucumber. Top with protein, edamame, herbs, and a sprinkle of nuts and sesame seeds. Don’t overstuff.
Roll tightly: Fold the bottom up over the filling, fold in the sides, then roll forward like a burrito.
Aim for a snug roll to keep it crisp and tidy.
Repeat and garnish: Continue with remaining wrappers. For extra crunch on the outside, lightly press sesame seeds onto the damp exterior.
Serve: Slice each roll in half on a diagonal if you like. Serve with the peanut sauce and extra lime wedges.

Storage Instructions

Short-term: Wrap each roll in plastic or parchment, then store in an airtight container for up to 2 days.
Place a barely damp paper towel in the container to prevent drying.
Sauce: Refrigerate the dipping sauce in a jar for up to 1 week. Thin with a splash of water or lime before serving.
Meal prep tip: Keep fillings prepped and roll fresh each day for the best texture. Rice paper can firm up in the fridge; a 5-minute rest at room temp helps.

Health Benefits

High protein, steady energy: Tofu, chicken, shrimp, and edamame provide complete or complementary proteins that keep you satisfied.
Fiber-rich vegetables: Cabbage, carrots, and peppers add fiber for digestive health and better blood sugar balance.
Heart-smart fats: Peanut or almond butter and sesame seeds offer monounsaturated and polyunsaturated fats.
Lower sodium and sugar control: Making the sauce at home lets you adjust salt and sweetness to your needs.
Gluten-free friendly: Use tamari and rice wrappers for a naturally gluten-free option.

Pitfalls to Watch Out For

Over-soaking wrappers: Too soft means tearing and sticky rolls.
Dip briefly; they’ll continue to hydrate on the towel.
Overfilling: Stuffing too much leads to burst rolls. Keep fillings modest and roll tightly.
Wet veggies: Excess moisture makes soggy rolls. Pat cucumbers dry and drain noodles well.
Unbalanced sauce: Taste and adjust.
If it’s too thick, add water or lime; too salty, add a touch of honey and vinegar.
Skipping texture: Crunch is key. Include cabbage, nuts, or sesame seeds so each bite pops.

Alternatives

Protein swaps: Try smoked tofu, tempeh, rotisserie chicken, poached salmon, or grilled shrimp. For plant-based, add baked chickpeas.
Low-carb option: Use shirataki noodles or skip noodles entirely and add extra veggies and edamame.
Nut-free: Use sunflower seed butter in the sauce and swap peanuts for toasted pumpkin seeds.
Spice variations: Add chili oil, gochujang, or a drizzle of wasabi mayo for heat.
Flavor twist: Mango slices for brightness, avocado for creaminess, or pickled onions for tang.
Different wraps: For a change, use collard leaves or large lettuce leaves; they won’t be traditional, but they’re sturdy and fresh.

FAQ’s For High Protein Spring Rolls

Can I make these ahead for work lunches?

Yes. Roll them the night before, wrap each one tightly, and pack the sauce separately. Add a small ice pack to keep everything crisp.

How do I keep the rice paper from sticking to the board?

Use a clean, slightly damp kitchen towel as your rolling surface. It prevents sticking and gives you a little grip while rolling.

What if my rolls tear?

Patch with a small piece of softened rice paper or simply double-wrap the roll. Next time, under-soak the wrapper and use less filling.

Can I bake or air-fry these for extra crunch?

You can lightly mist and air-fry for a different texture, but they’ll taste more like egg rolls. For fresh crunch without frying, lean on crispy veggies and nuts.

How much protein is in each roll?

It varies by fillings, but with tofu or chicken plus edamame and nuts, expect roughly 12–18 grams per roll. Use more protein per roll to increase that number.

Is the peanut sauce necessary?

It adds richness and protein, but you can swap in a lighter dip like nuoc cham, a soy-lime dip, or tahini-lime for a nut-free version.

Can I freeze spring rolls?

Fresh rice paper rolls don’t freeze well; they turn tough and gummy. Freeze the cooked protein instead and assemble rolls fresh.

Final Thoughts

Crunchy High Protein Spring Rolls are the kind of meal that fits into real life: fast to make, easy to grab, and satisfying without heaviness. Once you nail the short soak and tight roll, you can riff endlessly with different proteins, veggies, and sauces.

Keep a stack of rice wrappers, a jar of sauce, and a box of prepped veggies in the fridge, and you’ve got a week of fresh, crunchy meals ready to roll.