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Crunchy High Protein Spring Rolls

Laura
High protein spring rolls packed with fresh veggies and satisfying flavor. A light, energizing recipe that’s perfect for meals or snacks.
Prep Time 20 minutes
Total Time 20 minutes
Servings 4 servings

Ingredients
  

  • 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

Instructions
 

  • 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.
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