Name: High-Fiber High-Protein Spring Rolls
Prep time: 20 min
Cook time: 10 min
Total time: 30 min
Cuisine: Vegan
Ingredients: 3 cups cabbage, chopped; 2 carrots, cut into thin strips; 1 cup spinach (optional); 8 oz tofu, chopped; 10 rice paper wrappers; 1 tbsp ginger, grated; 2 tbsp tamari sauce; Olive oil (for sautéing and frying); 1 tsp hot paprika (optional); 2 garlic cloves, minced; 2 scallions, chopped

Why You’ll Love This Recipe

I love how these spring rolls are crispy on the outside, bursting with flavorful filling on the inside, and loaded with fiber and plant-based protein. The combination of sautéed tofu, fresh vegetables, and warming ginger gives them a delicious depth of flavor. Plus, they’re super versatile — I can swap in whatever veggies I have on hand and adjust the seasonings to suit my taste. And because they’re vegan, they’re great for sharing with anyone, no matter their dietary preferences.

Ingredients

(Here’s a tip: Check out the full list of ingredients and measurements in the recipe card below.)

3 cups cabbage, chopped
2 carrots, cut into thin strips
1 cup spinach (optional)
8 oz tofu, chopped
10 rice paper wrappers
1 tablespoon ginger, grated
2 tablespoons tamari sauce
Olive oil
Garlic (added in steps, amount as desired)
Hot paprika (for seasoning tofu)
Scallions (for final flavor boost)

Directions

I start by heating a bit of olive oil in a nonstick pan, then sauté the chopped tofu with hot paprika for about 3 minutes until it’s lightly golden.
I add the cabbage, carrots, spinach, garlic, ginger, and tamari sauce. I cover the pan and let everything cook for about 4 minutes to soften.
Next, I stir in some chopped scallions and the rest of the garlic and cook for another 4 minutes. Once the filling is tender and aromatic, I let it cool slightly.
I soak each rice paper wrapper in warm water just until soft, then lay it flat on a clean surface.
I spoon some of the filling onto each wrapper, fold the sides, roll it up like a burrito, and repeat until all the filling is used.
Finally, I fry the rolls in a bit of oil until golden brown on all sides. I serve them warm with my favorite dipping sauces.

Servings and timing

This recipe makes enough for 4 servings. It takes about 20 minutes to prep and 10 minutes to cook, so I can have everything ready in just 30 minutes. It’s ideal for a quick, nutritious dinner or a fun weekend lunch.

Variations

I sometimes swap tofu for tempeh or seitan for a different texture and protein boost.
For added fiber, I mix in some shredded kale or cooked lentils.
If I’m not frying, I bake the spring rolls at 400°F for about 15–20 minutes until crispy.
I add crushed peanuts or sesame seeds for a nutty crunch.
To spice things up, I serve them with chili garlic sauce or sriracha-lime dip.

Storage/Reheating

If I have leftovers, I store the cooked spring rolls in an airtight container in the fridge for up to 3 days. To reheat, I pop them in the oven or an air fryer at 350°F for 10 minutes, or pan-fry them again to restore that crispy texture. I don’t recommend microwaving them since it softens the wrappers too much.

FAQs

Can I make these spring rolls ahead of time?

Yes, I often prepare the filling a day in advance and assemble the rolls just before frying. I can also roll them and refrigerate for a few hours before cooking.

Are these gluten-free?

Yes, as long as I use gluten-free tamari and check that my rice paper wrappers are certified gluten-free.

What dipping sauces go best with these?

I like serving them with soy sauce, spicy peanut sauce, or a mix of rice vinegar and chili oil. Sweet chili sauce is also a favorite.

Can I bake instead of fry the rolls?

Absolutely. I brush them lightly with oil and bake at 400°F for 15–20 minutes, flipping halfway through for even crispiness.

How do I keep rice paper from tearing?

I soak each wrapper just until pliable, about 10–15 seconds. If it’s too soft, it becomes fragile and tears easily. Working on a damp surface also helps.

Conclusion

These high-fiber high-protein spring rolls are a delicious, plant-powered way to fuel my body while still satisfying my taste buds. I love how easy they are to make, how customizable the filling is, and how well they fit into a busy schedule. Whether I’m making a weeknight dinner or prepping something impressive for guests, they always hit the mark — crispy, colorful, and packed with goodness.