Recipe: Rice Paper Rolls

Gluten-Free Rice Paper Rolls Recipe: Perfect for a Healthy Lunch

Rice paper rolls make a great alternative to a bread based wrap or sandwich at lunch time. They are naturally gluten free and you can fill them with a huge variety of ingredients. By adding some sliced chicken breast, salmon or prawns they can make a more substantial and satisfying lunch. If you're trying to increase the raw food in your diet and you're sick of salad, these are the perfect alternative. For a lower carb option you can leave out the noodles and add more veggies or protein.


50g bean sprouts
1 cup of shiitake mushrooms chopped finely
1 carrot peeled & grated
120g vermicelli rice noodles, cooked and rinsed in plenty of cold water (or use slim pasta)
4 tablespoons coriander, roughly chopped
4 tablespoons mint leaves, roughly chopped
1 tablespoons fish sauce (or extra tamari)
1 tablespoons sesame oil
1 tablespoons soy sauce or tamari (wheat free soy sauce)
Juice from 1 lime
1 tablespoons lime rind, (can substitute lemon)
1 tablespoon cashew, roughly chopped (optional)
Choice of protein (prawns, chicken, beef, salmon etc)
10 dried rice paper sheets (available from Asian food shops and many supermarkets)


Combine all the liquid ingredients in a large bowl and stir. Now add all the solid ingredients and let stand or refrigerate for 20 minutes.

Dip rice paper in luke warm water for a few seconds. Shake off excess water & allow it to soften.
Place a little of the mixture in the middle of each rice paper & fold in half then fold the sides over and roll closed. Repeat for all the rolls.


If you are making these in advance then combine the liquid ingredients and put in a little sauce pot to dip the rolls in when eating. If you aren't eating them straight away keep them covered to prevent the wrap drying out.

Versatile and Nutritious Fillings

Rice paper rolls are not only a delightful alternative to traditional sandwiches but also a canvas for a plethora of nutritious fillings. They are ideal for incorporating a variety of proteins such as sliced chicken breast, salmon, prawns, or even tofu for a vegetarian option. Each choice of protein not only adds its unique flavour but also contributes essential nutrients, making these rolls a balanced meal. For those focusing on a higher protein diet, gluten-free or low FODMAP diet these rolls are a perfect fit, allowing for a satisfying and nutritious lunch without the heaviness of bread-based wraps.

Creative Low-Carb Options

For those on a low-carb diet or trying to reduce their gluten intake, rice paper rolls offer an excellent solution. By omitting noodles and increasing the amount of vegetables like carrots, cucumbers, and capsicum, you can create a filling yet low-carb meal. These veggies not only add crunch and freshness but also boost the fibre content, aiding in digestion and overall health. This adaptability makes rice paper rolls a go-to choice for anyone looking to maintain a balanced and gluten-free diet.

Flavourful and Healthy Sauces

The beauty of rice paper rolls lies in their compatibility with various sauces, enhancing their flavour profile. From a tangy fish sauce and lime juice mixture to a sweet and savoury blend of sesame oil and tamari, the possibilities are endless. Creating these sauces at home allows for healthier alternatives to store-bought versions, often laden with preservatives and added sugars. By controlling the ingredients, you ensure a healthier, more natural complement to your rice paper rolls, aligning with clean eating principles.

For more healthy recipes, meal plans with shopping lists provided, see our Meal Plan Shop.

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