High-Fiber High-Protein Spring Rolls — Crispy, Savory, and Surprisingly Light

Imagine steam-scented rice paper softening under your fingertips, then crisping to gold in a hot pan. The first bite gives way to the warm, earthy chew of tofu, the bright crunch of cabbage and carrot, and a gentle heat that lingers from paprika and ginger. A splash of tamari ties everything together with savory depth, while scallions and a drizzle of spicy sauce bring the final pop. These spring rolls are crunchy, tender, and satisfyingly wholesome — a dish that feels comforting yet bright.

This recipe is perfect for cozy weekend mornings when you want something hands-on, for casual gatherings where friends can assemble their own rolls, or as a quick, nutritious weeknight meal. It’s especially well-suited to anyone looking to boost fiber and plant-based protein without leaning on heavy sauces or long cook times.

At a Glance

Prep Time: 15 minutes
Cook Time: 12 minutes (including frying)
Total Time: 27 minutes
Servings: 5 (about 2 spring rolls per person)
Difficulty Level: Easy–Moderate

Nutritional Breakdown
These estimates are approximate and based on ingredient averages from government food databases (USDA FoodData Central) and standard portion sizes. Fiber recommendations cited from the CDC (adult women ~25 g/day, adult men ~38 g/day).

Estimated nutrition per serving (about 2 spring rolls):

Calories: ~160–170 kcal
Protein: ~6–7 g
Carbohydrates: ~22 g
Fiber: ~3–4 g
Fat: ~6–7 g
Sodium: variable (tamari is salty — adjust to taste)

Notes:

Values are estimates for the recipe as written (10 rice papers total, 5 servings). Actual nutrition will vary by brand (firm tofu, rice paper size, tamari sodium). For precise tracking, weigh your ingredients and use a trusted food database (USDA FoodData Central) or a nutrition tracker. The fiber contribution from cabbage, carrots, and rice papers makes this a higher-fiber snack/mini-meal compared with plain wraps or low-veggie options — a useful step toward daily fiber goals recommended by public health authorities.

Why You’ll Love It

Flavor & Texture Highlights: The contrast between crunchy vegetables and lightly seared tofu creates a satisfying mouthfeel. Tamari and paprika add umami and warmth; garlic and ginger give a fresh aromatic lift.
Health Benefits: Plant-based protein from tofu plus vegetables provides a balanced mini-meal that supports satiety. The fiber helps digestive health and slows glucose absorption, making these spring rolls a smarter pick than many fried snacks.
Social & Practical: Great for meal-prep (assemble and fry when ready), customizable for dietary needs, and fun to make with family or friends. They’re light enough for a lunch and comforting enough for a casual dinner.

Step-by-Step Instructions

Ingredients

3 cups cabbage, chopped thinly
2 carrots, cut thinly in strips (or roughly grated)
8 oz (200 g) tofu, chopped thinly
1 tsp hot paprika or chili powder
2 tbsp tamari sauce
3 cloves garlic, minced or pressed
1 tbsp ginger, grated
1 1/2 tbsp olive oil
3 scallions, thinly chopped
1 cup spinach (optional), chopped
10 rice paper wrappers

Optional ingredients and substitutions:

Swap tamari for low-sodium soy sauce (gluten option: use tamari labeled gluten-free).
Replace tofu with tempeh (for nuttier flavor) or shredded chicken (not vegan).
Add fresh herbs (mint, cilantro, basil) inside for brighter flavor.
Use avocado oil instead of olive oil for higher smoke point when frying.

Method — numbered steps

Prepare the tofu: heat 1/2 tbsp of the olive oil in a large nonstick pan over medium-high heat. Add the chopped tofu and sauté on both sides for about 3 minutes total, until lightly browned. Sprinkle the hot paprika (or chili powder) over the tofu while cooking.
Add the vegetables: to the pan with tofu, add the chopped cabbage, carrots, spinach (if using), 1 minced clove of garlic, grated ginger, and 1 tbsp tamari sauce. Stir, then cover the pan for 3–4 minutes to let the cabbage wilt slightly.
Finish the filling: remove the lid, add the remaining minced garlic and the scallions, stir occasionally, and cook another 3–4 minutes until the vegetables are tender-crisp and most moisture has evaporated. Taste and adjust tamari or paprika as desired. Turn off heat and let the mixture cool for a few minutes (this helps the rice paper not tear).
Hydrate the rice papers: fill a deep plate with warm water. Hold a rice paper wrapper in the water for about 10 seconds, until it softens but is still slightly firm — it will continue to soften on the plate.
Assemble rolls: lay the softened rice paper flat on a large plate. Place about 2–3 tablespoons of the cabbage–tofu mixture in the center. Fold the sides toward the center and roll tightly from one end to the other (like a burrito) so the filling is sealed.
Fry for crispness: heat a nonstick pan over medium with a thin film of oil. Place rolls seam-side down first to seal. Cook 1–2 minutes per side until golden brown and crispy. I flipped twice on each side for even browning.
Repeat: continue until you’ve used all rice papers and filling.
Serve immediately with a spicy sauce such as sriracha, spicy-sweet chili sauce, or a peanut–tamari dip.

Practical tips

Avoid overfilling rice papers — they tear more easily. Aim for 2–3 tbsp filling.
Let filling cool slightly before wrapping to reduce sticking/tearing.
If rice paper sticks to your hands, wet them slightly.
For extra crispness, press rolls gently while frying and avoid overcrowding the pan.

Best Pairings

Dipping sauces: spicy sriracha, sweet chili, or a quick peanut–tamari dip (2 tbsp peanut butter, 1 tbsp tamari, warm water to thin, pinch of chili).
Drinks: green tea or a bright white wine for a light meal; iced jasmine tea for gatherings.
Sides: simple slaw, edamame, or a light miso soup.
Serve as appetizer: cut in half on the bias and present with three dipping sauces (sweet, spicy, creamy).

Keeping it Fresh

Room temperature: Do not leave cooked spring rolls uncovered at room temperature for more than 2 hours (food safety).
Refrigerator: Store fried spring rolls in an airtight container in the fridge for up to 3–4 days. Reheat in a 350°F (175°C) oven for 8–10 minutes or in an air fryer to regain crispness. Microwaving will make them soft.
Freezer: You can freeze un-fried assembled rolls on a sheet pan (flash-freeze), then transfer to a zip bag for up to 2 months. Fry straight from frozen, adding a minute or two per side; texture will be slightly different but still tasty.

Chef’s Advice

Tofu texture: press tofu for 15–30 minutes beforehand if you want a firmer bite and better browning.
Browning cues: golden edges and a dry surface on the filling mean it’s ready to be wrapped — too wet and the rice paper will tear.
Heat control: medium heat is best when frying; too hot and the outside burns before the inside warms.
Tamari tip: add tamari during cooking rather than finishing to allow flavors to meld; reserve a splash for dipping if you like saltier finishes.

Creative Twists

Vegan Crunch Boost: add 1/2 cup roasted, chopped peanuts or toasted sesame seeds to the filling for extra protein, heart-healthy fats, and crunch.
Mediterranean Flip: swap tamari for 1 tbsp lemon juice + 1 tbsp olive oil + 1 tsp smoked paprika, and add chopped roasted red peppers and olives; serve with a yogurt-based dip (not vegan).
High-Protein Upgrade: double the tofu to 400 g (or add 1 cup cooked lentils) to raise protein per serving significantly — great for post-workout meals.
Gluten-Free & Paleo: use tamari labeled gluten-free, or substitute coconut aminos to reduce sodium and keep it paleo-friendly.

Recipe Q&A
Q: Can I make these ahead?
A: Assemble and refrigerate un-fried rolls for up to 24 hours; fry just before serving for best texture. Fully fried rolls keep up to 3–4 days refrigerated.

Q: What if my rice paper tears?
A: Use slightly cooler water and only soak for about 10 seconds; lay on a flat, dry plate and work quickly. If it tears, patch with a little extra softened rice paper or use the torn piece as a wrapper for a smaller roll.

Q: How can I reduce sodium?
A: Use low-sodium tamari or cut tamari in half and flavor with a splash of lemon and herbs. Serve dipping sauce on the side so diners control sodium.

Q: Are these freezer-friendly?
A: Yes — freeze assembled but un-fried rolls flat on a tray, then bag. Fry from frozen, adding a little extra time.

Q: How can I boost fiber and protein further?
A: Add cooked quinoa or lentils to the filling and increase tofu. Swap regular rice papers for whole-grain or brown-rice papers if available.

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Conclusion

Give these crispy tofu and cabbage spring rolls a try — they deliver bright texture, comforting sear, and a sensible boost of fiber in every bite. If you love recipes that are customizable and crowd-friendly, you’ll find more inspiration in collections like 20+ High-Protein, High-Fiber Easy Dinner Recipes and 22 High Protein High Fiber Meals – The Real Food Dietitians. Snap a photo of your rolls, share any twists you tried, and join the conversation — I love seeing your takes on this one!