14 Fresh Spring Rolls and Summer Rolls That Make Healthy Eating Fun

Fresh spring rolls might be the most fun way to eat a salad. Crunchy vegetables, fresh herbs, noodles and protein are wrapped in soft, see through rice paper and dunked into a bold dipping sauce. They are light, colorful and naturally low in fat, and they are not fried like the takeout kind. Once you learn the simple rolling trick, you can fill them with almost anything in your fridge. They make a great lunch, snack or party platter. Want more light, fresh ideas? Try these Mediterranean diet lunches too. Ready to start rolling..

Classic Shrimp Spring Rolls, the Best Place to Start

This is the classic Vietnamese style roll that most people fall in love with first. Pink shrimp halves show through the rice paper, wrapped with soft rice noodles, crisp lettuce, cucumber, carrots and lots of fresh mint and basil. A creamy peanut hoisin sauce on the side makes every bite better. Once you make these spring rolls at home, takeout ones never taste quite the same. Have you ever made rice paper rolls before?

You will need: 12 rice paper wrappers, 12 cooked shrimp (halved lengthwise), 3 oz rice vermicelli, 1 cucumber, 1 carrot, 6 lettuce leaves, fresh mint, basil and cilantro. Sauce: 3 tbsp peanut butter, 2 tbsp hoisin, 1 tbsp lime juice, warm water.

How to make it: 1. Cook the noodles, rinse with cold water and drain. 2. Cut the vegetables into thin matchsticks. 3. Dip a wrapper in warm water for 2 seconds and lay it flat. 4. Place shrimp cut side down, then herbs, lettuce, noodles and vegetables. 5. Fold in the sides, roll tightly and serve with the whisked sauce.

How to Roll Spring Rolls Without Tearing the Paper

Rice paper can feel tricky at first, but three simple rules fix almost every problem. First, dip it in warm water for just one or two seconds, because it keeps softening on the board. Second, do not overfill it. Third, roll it tightly like a burrito, folding in the sides halfway. A damp cutting board or plate stops it from sticking. Be honest: how many wrappers do you think you will tear on your first try?

You will need: Rice paper wrappers, a shallow dish of warm water, a damp cutting board or plate, your fillings cut into thin strips.

How to make it: 1. Get all the fillings ready before you start. 2. Dip one wrapper in warm water for 1 to 2 seconds. 3. Lay it on the damp board and add the fillings near the bottom. 4. Fold the bottom up, then fold in both sides. 5. Roll firmly to the top and let it seal for a few seconds.

Lettuce Wrapped Spring Rolls With Peanut Sauce

If you only make one sauce, make this one. Creamy peanut butter, hoisin, lime and a little garlic whisk together in a minute and turn simple rolls into something you crave. These rolls are packed with crunchy lettuce and colorful vegetables that peek out of the top, so they look as good as they taste. They are perfect for packed lunches when you keep the sauce on the side. Quick poll: what is the best dipping sauce? A) Peanut B) Sweet chili C) Hoisin D) Soy ginger.

You will need: 8 rice paper wrappers, 8 lettuce leaves, 1 red bell pepper, 1 carrot, 1 cucumber, 2 oz rice noodles, fresh herbs. Sauce: 1/4 cup peanut butter, 2 tbsp hoisin, 1 tbsp soy sauce, 1 tbsp lime juice, 1 small garlic clove, warm water.

How to make it: 1. Cook and cool the noodles. 2. Slice the vegetables into thin strips. 3. Whisk the sauce ingredients, adding warm water until smooth. 4. Roll the fillings in softened rice paper with the lettuce tips peeking out. 5. Serve with the peanut sauce.

Mango and Shrimp Summer Rolls

Sweet mango and savory shrimp are a perfect match. The bright orange mango strips make these rolls look tropical and fun, and they add a juicy sweetness that kids love. Add some shredded carrot, purple cabbage and edible flowers or herbs if you want them to look extra special for a party. A lime and fish sauce dip keeps them light and fresh. Do you like fruit in savory food, or does it feel strange?

You will need: 8 rice paper wrappers, 8 cooked shrimp, 1 ripe mango (cut into strips), 1 carrot (shredded), 1 cup purple cabbage (shredded), mint and basil. Dip: 2 tbsp lime juice, 1 tbsp fish sauce, 1 tbsp sugar, 3 tbsp water, a little chili.

How to make it: 1. Halve the shrimp lengthwise. 2. Cut the mango into thin strips. 3. Mix the dip until the sugar dissolves. 4. Roll shrimp, mango, vegetables and herbs in softened rice paper. 5. Serve with the dip.

Herb Garden Summer Rolls

Fresh herbs are the secret to amazing rice paper rolls, and this version lets them be the star. Big handfuls of mint, Thai basil, cilantro and chives are rolled with cucumber, avocado and rice noodles. Every bite tastes bright and green. Serve them with two sauces, like sweet chili and a spicy sriracha mayo, and let everyone choose. It is a great way to use up herbs before they wilt. Which herb could you never live without?

You will need: 8 rice paper wrappers, 1 cup mint, 1 cup Thai basil, 1/2 cup cilantro, a few chives, 1 cucumber, 1 avocado, 2 oz rice noodles, sweet chili sauce, sriracha and mayo for dipping.

How to make it: 1. Cook and cool the noodles. 2. Slice the cucumber and avocado thinly. 3. Lay plenty of herbs on each softened wrapper first so they show through. 4. Add the noodles, cucumber and avocado and roll tightly. 5. Serve with sweet chili sauce and sriracha mayo.

Crunchy Veggie Shrimp Rolls for Meal Prep

Want to make spring rolls ahead for lunches? The trick is to wrap each roll in plastic wrap or keep them in a container lined with damp paper towel so they do not dry out or stick together. These shrimp rolls are packed with crisp lettuce and cucumber, so they stay crunchy in the fridge for a day. Pack the sauce in a small jar and lunch is ready. Do you pack lunch for work or school?

You will need: 10 rice paper wrappers, 10 cooked shrimp, 10 lettuce leaves, 1 cucumber, 1 carrot, 2 oz rice noodles, fresh mint, plastic wrap or damp paper towels.

How to make it: 1. Prepare the fillings and cook the noodles. 2. Roll the shrimp, lettuce, vegetables, noodles and mint in softened rice paper. 3. Wrap each roll in plastic wrap, or line a container with damp paper towel. 4. Keep the rolls from touching each other. 5. Refrigerate up to 24 hours and pack the sauce separately.

Sesame Chicken Spring Rolls

Leftover chicken becomes something special in these rolls. Shredded chicken is tossed in a little soy, sesame oil and honey, then rolled with carrots, cabbage and herbs. A sprinkle of black sesame seeds on top makes them look like they came from a cafe. They are high in protein and great for a post workout snack. Use rotisserie chicken to make them in about 15 minutes. What is your favorite way to use leftover chicken?

You will need: 8 rice paper wrappers, 2 cups shredded cooked chicken, 1 tbsp soy sauce, 1 tsp sesame oil, 1 tsp honey, 1 carrot, 1 cup shredded cabbage, cilantro, black sesame seeds.

How to make it: 1. Toss the chicken with soy sauce, sesame oil and honey. 2. Shred the carrot and cabbage. 3. Roll the chicken, vegetables and cilantro in softened rice paper. 4. Brush the tops with a tiny bit of water and sprinkle with sesame seeds. 5. Slice in half and serve.

Spring Rolls Party Platter

Spring rolls make an amazing party food because guests can grab them with one hand. Make a mix of fillings, like shrimp, tofu and veggie, and arrange them on a big tray with fresh herbs, lettuce cups and crispy wonton chips for crunch. Put out a few bowls of sauce and let everyone dip. They can be made a few hours ahead and kept covered with a damp towel. Would you serve these at a holiday party?

You will need: 24 rice paper wrappers, 3 fillings (cooked shrimp, baked tofu, extra vegetables), rice noodles, lettuce, fresh herbs, crispy wonton chips, 2 or 3 dipping sauces.

How to make it: 1. Prepare all the fillings and sauces. 2. Roll 8 of each kind. 3. Cut some in half to show the colorful insides. 4. Arrange them on a large tray with herbs and wonton chips. 5. Cover with a damp towel until serving.

Chicken Satay Rice Paper Rolls

All the flavor of chicken satay skewers, wrapped up and ready to dip. Strips of chicken are marinated in coconut milk, curry powder and a little turmeric, seared until golden and rolled with crunchy vegetables. Serve them with extra satay peanut sauce. Cutting them in half on an angle shows off the colorful filling and makes them easier to eat. Quick poll: chicken, shrimp or tofu? A) Chicken B) Shrimp C) Tofu D) All three.

You will need: 1 pound chicken breast (thin strips), 1/4 cup coconut milk, 1 tsp curry powder, 1/2 tsp turmeric, 1 tbsp soy sauce, 8 rice paper wrappers, lettuce, carrot, cucumber, cilantro, peanut sauce.

How to make it: 1. Marinate the chicken in coconut milk, curry powder, turmeric and soy sauce for 20 minutes. 2. Sear in a hot pan 3 to 4 minutes until cooked through. 3. Cool slightly. 4. Roll with the vegetables and herbs in softened rice paper. 5. Slice in half and serve with peanut sauce.

Pan Crisped Rice Paper Rolls

Here is a fun twist: pan fry your rolls in a little oil and the rice paper turns golden and crispy, almost like a fried spring roll, but with much less oil. Fill them with a savory mix of mushrooms, cabbage, glass noodles and green onions. Slice them and top with a little fresh salad for crunch. They are best eaten right away while the outside is still crisp. Crispy or soft: which do you prefer?

You will need: 8 rice paper wrappers, 2 cups shredded cabbage, 1 cup chopped mushrooms, 2 oz glass noodles (soaked), 2 green onions, 1 tbsp soy sauce, 1 tsp sesame oil, 2 tbsp oil for the pan.

How to make it: 1. Saute the mushrooms and cabbage until soft and season with soy sauce and sesame oil. 2. Stir in the noodles and green onions and cool. 3. Roll the filling tightly in softened rice paper, using two wrappers for each roll. 4. Pan fry in oil over medium heat, 3 to 4 minutes per side. 5. Slice and serve hot.

Egg Wrapped Veggie Rolls

No rice paper? Use a thin egg crepe instead. Whisk eggs and cook them like very thin pancakes, then roll them around crunchy vegetables and herbs. They are high in protein, low in carbs and naturally gluten free. Serve them on a banana leaf or a nice plate with two dipping sauces for a pretty snack or light lunch. Kids love helping to fill and roll them. Have you ever used an egg as a wrap?

You will need: 4 eggs, 1 tbsp water, a pinch of salt, 1 carrot, 1 cucumber, 1 red pepper, a handful of sprouts or lettuce, cilantro, sweet chili and sriracha for dipping.

How to make it: 1. Whisk the eggs with water and salt. 2. Cook thin crepes in a lightly oiled nonstick pan, 1 minute per side. 3. Cool them on a plate. 4. Add the vegetables and herbs and roll them up. 5. Cut in half and serve with the sauces.

Air Fryer Spring Rolls With Less Oil

Sometimes you want the crispy, golden kind of spring roll. Good news: you can make them in the air fryer or oven with just a light spray of oil. Spring roll wrappers are filled with a savory mix of cabbage, carrots, garlic and ground chicken or pork, then cooked until shatteringly crisp. They make a great game day snack. Serve with a sweet and sour or plum dip. Air fryer or oven: which do you use more?

You will need: 12 spring roll wrappers (wheat), 1/2 pound ground chicken or pork, 2 cups shredded cabbage, 1 carrot (shredded), 2 garlic cloves, 1 tbsp soy sauce, 1 tsp sesame oil, cooking spray, sweet chili sauce.

How to make it: 1. Cook the meat with garlic, then add the cabbage and carrot for 3 minutes. 2. Season with soy sauce and sesame oil and cool. 3. Roll the filling tightly in the wrappers and seal with water. 4. Spray all over with oil. 5. Air fry at 390F for 8 to 10 minutes, turning once.

Tofu Summer Rolls for Plant Based Days

Crispy baked tofu makes these rolls filling enough for dinner. Press the tofu, toss it in soy sauce and cornstarch and bake it until golden, then roll it with noodles, herbs and crunchy vegetables. Even people who think they do not like tofu enjoy it this way, especially with a dunk in peanut sauce. It is a great budget friendly plant protein. Be honest: are you a tofu fan yet?

You will need: 1 block extra firm tofu, 1 tbsp soy sauce, 1 tbsp cornstarch, 1 tbsp oil, 8 rice paper wrappers, 2 oz rice noodles, lettuce, cucumber, carrot, mint, peanut sauce.

How to make it: 1. Press the tofu for 15 minutes and cut it into sticks. 2. Toss with soy sauce, oil and cornstarch. 3. Bake at 425F for 25 minutes, turning once. 4. Roll the tofu with noodles, vegetables and mint. 5. Serve with peanut sauce for dipping.

Sweet Chili Dipping Sauce for Your Spring Rolls

Finish with a homemade sweet chili sauce that tastes better than the bottle. Fresh red chilies, garlic, rice vinegar and sugar simmer for a few minutes, then a little cornstarch makes it glossy and thick. It keeps in the fridge for two weeks, so you can use it on spring rolls, chicken and even eggs. Make it as mild or as spicy as you like. So, which spring rolls will you make first? A) Shrimp B) Chicken satay C) Tofu D) Air fryer.

You will need: 2 to 4 red chilies (seeded for mild), 3 garlic cloves, 1/2 cup rice vinegar, 1/2 cup water, 1/3 cup sugar, 1/2 tsp salt, 1 tbsp cornstarch mixed with 2 tbsp water.

How to make it: 1. Blend or finely chop the chilies and garlic. 2. Simmer them with the vinegar, water, sugar and salt for 5 minutes. 3. Stir in the cornstarch mix. 4. Cook 1 to 2 minutes until thick and glossy. 5. Cool and store in a jar in the fridge.