15 High-Protein Spring Rolls to Try Today in 20 Minutes for Healthy Meals
I’ve always loved making high-protein spring rolls because they are both healthy and delicious, and I know you enjoy meals that are easy to prepare but full of flavor. When I fill mine with fresh veggies, lean meats, or tofu, I feel energized and satisfied. You’ll notice how even a small change in the filling can make them taste amazing.
Over time, I realized that experimenting with sauces and wraps really elevates the flavor, and you’ll see it too. Exploring 15 high-protein spring roll recipes taught me how to balance protein, crunch, and freshness in every bite. If you try them with me, our meals will feel healthy, colorful, and fun to eat.
How You Can Make High-Protein Spring Rolls?
When I prepare spring rolls, I focus on fresh ingredients, protein variety, and easy assembly, and you’ll want to do the same. From these 15 high-protein spring rolls, I pick fillings that I enjoy most and arrange them so they stay neat and tasty. You can experiment with different proteins or dipping sauces, and together we’ll make spring rolls that are both nutritious and irresistible.
1. Crispy Baked Coconut Shrimp Spring Rolls
Tender shrimp coated with coconut and baked to golden perfection are wrapped in delicate spring roll wrappers. Each bite is crunchy on the outside and juicy on the inside, with tropical coconut aroma filling the kitchen. Perfect as a snack, appetizer, or party treat. Once you taste it, you’ll crave these crispy rolls again and again!
Ingredients
- 8 spring roll wrappers
- 1/2 lb shrimp, peeled and deveined
- 1/4 cup shredded coconut
- 1/4 cup panko breadcrumbs
- 1 egg, beaten
- Salt and pepper to taste
- Cooking spray or oil for baking
2. Thai Peanut Chicken Spring Rolls
Juicy chicken and crisp veggies are tossed in a creamy Thai peanut sauce and wrapped in spring rolls. The nutty aroma of peanut butter and a hint of lime fill the kitchen instantly. Light, flavorful, and perfect for lunch or an appetizer. Every bite is a balance of crunch, spice, and creaminess!
Ingredients
- 8 spring roll wrappers
- 1/2 cup cooked chicken, shredded
- 1/2 cup shredded cabbage and carrots
- 2 tablespoons Thai peanut sauce
- 1 tablespoon chopped cilantro
- Salt and pepper to taste
3. Tofu and Veggie Crunch Spring Rolls
Crispy tofu and fresh vegetables create a crunchy, satisfying filling for spring rolls. A hint of soy sauce and ginger makes them irresistibly flavorful. Perfect for vegan or plant-based meals, these rolls are quick and cozy. Serve with dipping sauce for extra indulgence!
Ingredients
- 8 spring roll wrappers
- 1/2 cup firm tofu, cubed and lightly sautéed
- 1/2 cup shredded carrots, bell peppers, and cabbage
- 1 teaspoon soy sauce
- 1 teaspoon grated ginger
- Salt and pepper to taste
4. Mediterranean Hummus Spring Rolls
Creamy hummus, fresh veggies, and a touch of herbs wrapped in spring roll wrappers make a light, flavorful snack. Every bite is refreshing and satisfying, perfect for lunches, appetizers, or healthy treats. Quick, colorful, and packed with Mediterranean flavors. You’ll love how easy and tasty these are!
Ingredients
- 8 spring roll wrappers
- 1/4 cup hummus
- 1/2 cup shredded cucumber, carrots, and bell peppers
- 1 tablespoon chopped fresh parsley
- Salt and pepper to taste
5. Spicy Avocado and Mango Spring Rolls
Creamy avocado and sweet mango are paired with a hint of chili for a vibrant, flavorful filling. Fresh herbs add brightness, and the rolls are a feast for both eyes and taste buds. Perfect for light lunches or party appetizers. Each bite is fresh, tropical, and cozy!
Ingredients
- 8 spring roll wrappers
- 1/2 avocado, sliced
- 1/2 mango, sliced
- 1/4 cup shredded lettuce or cabbage
- 1 teaspoon chili flakes (optional)
- 1 tablespoon fresh cilantro
6. Vietnamese Fresh Spring Rolls with Shrimp
Juicy shrimp, fresh herbs, and crisp vegetables wrapped in rice paper create a refreshing Vietnamese classic. The aroma of fresh herbs and lime makes the kitchen feel lively and cozy. Perfect for light lunches, appetizers, or summer snacks. Each bite is bright, flavorful, and satisfying!
Ingredients
- 8 rice paper wrappers
- 1/2 lb cooked shrimp, sliced
- 1/2 cup rice noodles, cooked
- 1/2 cup fresh herbs (mint, cilantro, basil)
- 1/2 cup shredded lettuce or cabbage
- Dipping sauce (hoisin or peanut sauce)
7. Sweet and Sour Vegetarian Spring Rolls
Crisp veggies tossed in a tangy, sweet, and sour sauce wrapped in spring rolls make a delicious snack. Each bite balances crunchy, sweet, and tangy flavors perfectly. Quick, flavorful, and satisfying, these rolls are ideal for parties or light meals. Serve with your favorite dipping sauce for maximum flavor!
Ingredients
- 8 spring roll wrappers
- 1/2 cup shredded carrots, bell peppers, and cabbage
- 2 tablespoons sweet and sour sauce
- 1 teaspoon soy sauce
- Salt and pepper to taste
8. Vegetable Spring Rolls
Fresh, crisp vegetables wrapped in delicate spring roll wrappers create a light, healthy, and cozy snack. Perfect for lunch, an appetizer, or a party platter. Every bite is crunchy, refreshing, and satisfying. Serve with dipping sauce to enhance the flavor and enjoy instantly!
Ingredients
- 8 spring roll wrappers
- 1/2 cup shredded carrots, cucumber, bell peppers, and cabbage
- 1 teaspoon soy sauce
- 1 teaspoon sesame oil
- Salt and pepper to taste
9. Easy Spring Rolls Recipe with Tuna
Tender tuna mixed with fresh veggies wrapped in spring roll wrappers makes a quick, flavorful snack. Each bite is crunchy, savory, and satisfying, perfect for light lunches or party appetizers. The aroma of fresh herbs adds a cozy vibe to the kitchen. Serve with a dipping sauce, and every bite will delight your taste buds!\
Ingredients
- 8 spring roll wrappers
- 1/2 cup canned tuna, drained
- 1/2 cup shredded carrots and cucumber
- 1 tablespoon chopped fresh cilantro
- 1 teaspoon soy sauce
- Salt and pepper to taste
10. Gluten-Free Vegetable Spring Rolls
Crisp veggies wrapped in rice paper create a light, gluten-free snack full of freshness. Each bite is crunchy, healthy, and satisfying. Perfect for lunch, appetizers, or quick meals. Serve with a tangy dipping sauce to elevate the flavors instantly!
Ingredients
- 8 rice paper wrappers
- 1/2 cup shredded cabbage, carrots, and bell peppers
- 1/2 cup fresh herbs (mint, cilantro, basil)
- 1 teaspoon sesame oil
- Salt and pepper to taste
11. Veggie Spring Rolls with Thai Mango Dipping Sauce
Fresh vegetables paired with a sweet and tangy mango dipping sauce make these spring rolls irresistible. The tropical aroma and crunch create a cozy, satisfying snack. Quick to prepare and perfect for lunches, parties, or appetizers. Every bite bursts with vibrant flavors!
Ingredients
- 8 spring roll wrappers
- 1/2 cup shredded carrots, cucumber, and bell peppers
- 1/4 cup fresh mango, diced
- 1 tablespoon fresh cilantro
- Mango dipping sauce for serving
12. Fresh Vegetable Spring Rolls
Tender veggies wrapped in delicate rice paper create a light, fresh, and healthy snack. Each bite is crisp, flavorful, and satisfying. Perfect for lunches, party platters, or a quick snack. Serve with your favorite dipping sauce for an extra cozy taste!
Ingredients
- 8 rice paper wrappers
- 1/2 cup shredded carrots, cucumber, bell peppers, and cabbage
- 1/2 cup fresh herbs (mint, basil, cilantro)
- 1 teaspoon sesame oil
- Salt and pepper to taste
13. Spring Vegetable Rolls with Kale Pesto
Fresh vegetables wrapped with a hint of kale pesto create a flavorful, herbaceous twist on classic spring rolls. Each bite is crunchy, vibrant, and satisfying. Perfect as a snack, appetizer, or light lunch. Serve with dipping sauce for maximum flavor and cozy vibes!
Ingredients
- 8 spring roll wrappers
- 1/2 cup shredded carrots, bell peppers, and cucumber
- 2 tablespoons kale pesto
- 1 teaspoon olive oil
- Salt and pepper to taste
14. Vegetable Spring Rolls with Peanut Sauce
Crisp vegetables and fresh herbs wrapped in spring rolls are enhanced by a rich, creamy peanut dipping sauce. Each bite is crunchy, flavorful, and satisfying. Perfect for lunch, parties, or quick meals. Serve immediately and enjoy the nutty, cozy flavors!
Ingredients
- 8 spring roll wrappers
- 1/2 cup shredded carrots, cucumber, and bell peppers
- 1/4 cup fresh herbs (cilantro, mint)
- 2 tablespoons peanut sauce
- Salt and pepper to taste
15. Fresh Vegetable Spring Rolls with Almond Sauce
Crisp veggies wrapped in delicate rice paper are served with a nutty almond dipping sauce for a fresh and satisfying snack. Each bite is crunchy, flavorful, and perfect for light meals or appetizers. Quick, healthy, and cozy, these rolls are perfect for any occasion. Serve chilled for the best taste!
Ingredients
- 8 rice paper wrappers
- 1/2 cup shredded carrots, cucumber, and cabbage
- 1/4 cup fresh herbs (basil, mint, cilantro)
- 2 tablespoons almond sauce
- Salt and pepper to taste
How Can You Make High-Protein Spring Rolls at Home?
I usually start by choosing fresh vegetables and a protein source like chicken, shrimp, or tofu. These ingredients keep the spring rolls light yet filling. Preparing everything ahead of time makes my high-protein spring rolls easy and fun to assemble.
Sometimes we add herbs like mint, cilantro, or basil for extra flavor. I like chopping everything into small pieces so the rolls are easy to eat. Simple prep makes high-protein rolls healthy and delicious.
Conclusion
I’ve realized that fresh vegetables, lean protein, and careful wrapping make high-protein spring rolls both healthy and satisfying. Proper ingredients and techniques help create rolls that are visually appealing and tasty.
By experimenting with different proteins and dips, we can enjoy rolls in a variety of flavors. I enjoy how simple, nutritious ingredients can be turned into a fun and elegant meal.
