11 Light Spring Roll Recipes for Appetizers
As a child growing up in a bustling Vietnamese household, spring rolls were the star of every family gathering. My mom would enlist my siblings and me to help roll these delicate bundles of fresh veggies, herbs, and shrimp, laughing as rice paper wrappers tore under our eager hands. Those memories flood back every spring, reminding me of simple joys and the magic of fresh, vibrant flavors.
Lately, I’ve been on a mission in my home kitchen to lighten up these classics. With swimsuit season looming and a focus on wholesome eating, I’ve swapped heavy fried versions for these rice paper wonders—crisp, low-cal, and packed with nutrients. They’re perfect appetizers that wow guests without weighing anyone down, and they’ve become my go-to for potlucks and weeknight nibbles.
Fresh Veggie Spring Rolls with Peanut Dipping Sauce
These veggie-packed rolls are a guilt-free starter, bursting with crunch and color. Ingredients (makes 8 rolls): 8 rice paper wrappers, 1 cup shredded carrots, 1 cucumber julienned, 1 bell pepper sliced thin, 1 cup lettuce leaves, fresh mint and basil leaves, ¼ cup peanut butter, 2 tbsp soy sauce, 1 tbsp lime juice, water to thin.
Steps: Soak a wrapper in warm water for 10 seconds, lay flat, add veggies and herbs in the center, roll tightly like a burrito, sealing the edge. Whisk sauce ingredients together. Slice rolls in half diagonally.
Light and hydrating with under 100 calories per roll, they’re rich in fiber and vitamins for a digestive boost and glowing skin.
Shrimp and Mango Spring Rolls
Tropical vibes meet seafood in these refreshing rolls. Ingredients (makes 8): 8 rice paper wrappers, 16 cooked shrimp (peeled), 1 ripe mango sliced thin, 1 avocado sliced, fresh cilantro, lime wedges.
Steps: Dip wrapper in water, layer shrimp, mango, avocado, and cilantro; roll snugly. Serve with lime squeeze.
Omega-3s from shrimp support heart health, while mango adds vitamin C—super light at 80 calories each for a zesty appetizer.
Tofu and Cucumber Spring Rolls
Plant-based perfection with cooling cucumber crunch. Ingredients (makes 8): 8 wrappers, 1 block firm tofu sliced thin and baked, 2 cucumbers julienned, 1 cup bean sprouts, hoisin sauce for dipping.
Steps: Bake tofu at 400°F for 15 mins; assemble with cucumber and sprouts in soaked wrapper, roll up. Dip in hoisin.
Protein-rich tofu keeps you full, low-cal (70 per roll), and hydrating cukes aid detox—ideal for vegan crowds.
Chicken and Avocado Spring Rolls
Lean protein meets creamy avocado for balance. Ingredients (makes 8): 8 wrappers, 1 cup shredded rotisserie chicken, 1 avocado sliced, ½ cup red cabbage slaw, sesame seeds.
Steps: Soak wrapper, pile chicken, avocado, and slaw; roll and sprinkle sesame. Chill 10 mins before serving.
High in healthy fats and 15g protein per two rolls, they’re satiating yet light (90 calories) for pre-dinner bites.
Smoked Salmon and Cream Cheese Spring Rolls
A fancy twist on sushi rolls, smoke-kissed and silky. Ingredients (makes 8): 8 wrappers, 8 oz smoked salmon slices, 4 oz light cream cheese, 1 cup arugula, capers.
Steps: Spread cream cheese on soaked wrapper, add salmon, arugula, capers; roll gently. Slice into pinwheels.
Heart-healthy salmon delivers omega-3s; at 85 calories each, it’s elegant and low-carb for brunch apps.
Rainbow Veggie Spring Rolls
A feast for the eyes with every color of the rainbow. Ingredients (makes 8): 8 wrappers, purple cabbage, orange carrots, yellow bell pepper, red radish, green spinach, edible flowers.
Steps: Arrange rainbow strips on dampened wrapper, add spinach base; roll and tie with chive optional. Serve with ponzu.
Antioxidant explosion from multicolored veggies boosts immunity—ultra-light (60 calories) and Instagram-worthy.
Crab and Avocado Spring Rolls
Luxurious crab with buttery avocado in every bite. Ingredients (makes 8): 8 wrappers, 8 oz lump crab meat, 1 avocado diced, scallions, wasabi mayo dip.
Steps: Mix crab lightly; layer with avocado and scallions in wrapper, roll. Dip in wasabi mayo.
Lean crab protein (12g per roll) at 95 calories supports muscle repair, fancy enough for parties.
Thai Basil Chicken Spring Rolls
Aromatic Thai flavors in a fresh package. Ingredients (makes 8): 8 wrappers, 1 cup ground chicken sautéed with garlic, handful Thai basil, shredded carrots, fish sauce dip.
Steps: Sauté chicken 5 mins; assemble with basil and carrots, roll tight. Drizzle fish sauce.
Spicy metabolism boost from basil and ginger notes; 100 calories each, flavorful without heaviness.
Beet and Goat Cheese Spring Rolls
Earthy beets pair with tangy cheese for sophistication. Ingredients (makes 8): 8 wrappers, 2 cooked beets sliced, 4 oz goat cheese crumbles, walnuts, balsamic glaze.
Steps: Roast beets if needed; layer with cheese and nuts in wrapper, roll and glaze lightly.
Beets’ nitrates aid blood flow, goat cheese adds calcium—95 calories of gourmet goodness.
Zucchini Noodle Spring Rolls
Spiralized zoodles keep it extra light and low-carb. Ingredients (makes 8): 8 wrappers, 2 zucchinis spiralized, cherry tomatoes halved, feta crumbles, pesto dip.
Steps: Toss zoodles lightly; fill wrapper with zoods, tomatoes, feta; roll. Serve pesto-side.
Keto-friendly at 65 calories, zucchini’s hydration and fiber promote gut health effortlessly.
Sweet Potato and Quinoa Spring Rolls
Nutmeggy sweet potato with protein quinoa. Ingredients (makes 8): 8 wrappers, 1 cup cooked quinoa, 1 baked sweet potato mashed lightly, kale, tahini dip.
Steps: Mix quinoa and potato; add kale to wrapper, roll. Dip in tahini.
Complex carbs and plant protein (10g per roll) at 90 calories fuel energy steadily.
Spring has sprung, and these 11 light spring roll recipes are your ticket to effortless, crowd-pleasing appetizers. Grab some rice paper, raid your veggie drawer, and roll up some magic—your taste buds (and waistline) will thank you! Which one will you try first? Share in the comments.
