Healthy Rice Paper Rolls: A Fresh 20-Minute Lunch You Can Roll Your Way
These healthy rice paper rolls are what you make when you're sick of sandwiches but lunch still has to be quick. Fresh veg, mint, your choice of protein and a peanut-lime dipping sauce, all in about 20 minutes with no cooking.
They're also a good one for kids. Put the fillings out in bowls, let everyone roll their own, and lunch turns into something to do rather than something you have to make.
Why these healthy rice paper rolls work
The cucumber, carrot and lettuce keep them crisp. The mint makes them taste like a cafe lunch. The sauce brings the salty, sweet, nutty bit that makes you want another one.
They're easy to adapt, too. Use leftover cooked chicken, firm tofu or prawns, whatever's in the fridge. And because every filling is prepped separately, nobody has to eat a version they don't like.
- Total Time
- 20 mins
- Serves
- 1
- Dietary Notes
- Dairy free. Contains gluten, soy, peanuts, and shellfish if using prawns
Ingredients
Utensils and materials you'll need
- Small bowl
- Knife and chopping board
- Grater or julienne peeler
- Shallow bowl of warm water
Step-by-step method
-
Make the sauce.
In a small bowl, mix the peanut butter, honey, soy sauce, lime juice and 1 teaspoon of water. Add a little more water if it's too thick to dip.
-
Prep the fillings.
Thinly slice the cucumber. Grate the carrot or cut it into matchsticks. Shred the lettuce and thinly slice your protein.
-
Set up to roll.
Wet a clean chopping board so the rice paper won't stick. Dip one rice paper round in warm water for about 10 seconds, then lay it on the board. It keeps softening as you work.
-
Fill.
Lay the mint leaves in the centre, then add the protein, then the veg. Keep the filling in a neat, thin line.
-
Roll.
Fold the top and bottom edges in towards the centre, fold in one side, then roll it up firmly to close.
-
Repeat and serve.
Make the rest of the rolls the same way and serve straight away with the sauce.
Tips and swaps
- Don't overfill. A thin, even layer is what keeps the roll sealed and easy to eat.
- Don't over-soak. About 10 seconds is enough. Soaked too long, the rice paper tears.
- Gluten free? Use tamari instead of soy sauce, and check your rice paper is labelled gluten free.
- More filling? Add a small handful of cooked vermicelli noodles before you roll.
- Feeding a mixed crowd? Keep the prawns in a separate bowl if anyone avoids shellfish.
- Make ahead: prep the fillings and sauce the night before. Rolling at lunchtime then takes about 5 minutes.
Your questions, answered
Can I make rice paper rolls ahead of time?
A few hours ahead is fine. Lay them flat without touching and cover with a damp paper towel so they don't dry out and stick together.
What's the best protein to use?
Cooked chicken, firm tofu and cooked prawns all work in the same amount. Slice it thinly so it rolls evenly and doesn't tear the wrapper.
Why does my rice paper keep tearing?
Usually it's been soaked too long or the roll's overfilled. Try a shorter dip and a thinner line of filling.
Are these good for kids?
They're one of the easiest ways to get kids eating veg, because they pick their own fillings. Even fussy eaters tend to find a version they'll eat.
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