High-Fiber High-Protein Spring Rolls (Cabbage & Tofu)

There’s something instantly comforting about the scent of sizzling garlic and ginger mingling with toasted paprika — a warm, savory perfume that promises crunchy edges and soft, juicy interiors. These cabbage-and-tofu spring rolls deliver exactly that: bright, crisp cabbage and carrot ribbons, silken pockets of pan-seared tofu, and the faint smokiness of paprika wrapped in gently chewy rice paper and pan-fried to golden perfection. The first bite gives you snap (from cabbage), a sweet earthiness (from carrot and scallion), and a salty-umami finish (thanks to tamari) with a subtle heat that lingers. They’re light yet satisfying — a textural celebration.

Emotionally, these spring rolls are the kind of recipe that sparks little moments: nostalgia for potlucks, the shared ritual of wrapping them together at a weekend brunch, or the quiet satisfaction of a healthy, flavorful meal after a long day. They’re ideal for cozy weeknight dinners, make-ahead party platters, healthy lunchboxes, and even festive gatherings where you want something portable, elegant, and crowd-pleasing.

At a Glance

Prep Time: 20 minutes (including chopping and setting up wrappers)
Cook Time: 12–15 minutes (sautéing + pan-frying)
Total Time: ~35 minutes
Servings: Makes 10 spring rolls (suggested serving: 2 rolls per person — 5 servings)
Difficulty Level: Easy–Intermediate (basic knife work and wrapping technique)

Nutrition Highlights

Nutrition per serving (2 rolls) — approximate estimates calculated using USDA FoodData Central values and cross-checked against government nutrition references. Values will vary slightly depending on the exact brands and whether you use additional oil for frying.

Calories: ~223 kcal
Protein: ~5–7 g
Carbohydrates: ~22 g
Fat: ~9–10 g
Dietary Fiber: ~3.5–4 g
Sodium: ~250–400 mg (depends on tamari brand)

Notes on the estimates:

Tofu is the primary protein contributor; amounts vary by firmness/brand. Estimates here assume 200 g firm tofu.
Fiber contributions come from cabbage, carrots, spinach, and rice paper. If you want a higher-fiber dish, add more spinach or use whole-grain wrappers (if available).
These are estimates only — for clinical nutrition needs, consult a registered dietitian or resources such as the CDC or Mayo Clinic for daily fiber and protein guidance.

Perfect For…

These spring rolls are perfect when you want a healthy, hands-on meal that feels special without taking all evening. Choose this recipe for:

Quick, crowd-friendly appetizers at gatherings (everyone can dip and mingle).
A light, fiber-forward weekday dinner paired with a bowl of soup.
Meal prep — make a batch and reheat briefly in a skillet for fresh crunch.
Health-focused goals — they balance vegetables, plant protein, and modest carbs for sustained energy.

How to Make High-Fiber High-Protein Recipes

Ingredients

3 cups cabbage, chopped thinly (about 250–300 g)
2 carrots, cut thinly into strips or roughly grated
8 oz / 200 g firm tofu, chopped thinly
1 tsp hot paprika or chili powder
2 tbsp tamari sauce (use low-sodium tamari if watching salt)
3 cloves garlic, minced or pressed
- Note: Recipe uses 1 minced clove early and the rest later (see steps)
1 tbsp ginger, grated
1 1/2 tbsp olive oil (for sautéing)
3 scallions, thinly chopped
1 cup spinach (optional), chopped
10 rice paper wrappers
Additional oil for pan-frying (about 1 tbsp)

Optional ingredients and substitutions:

Swap tofu for tempeh (same weight) for nuttier flavor and slightly higher protein.
Use coconut aminos instead of tamari for lower sodium and a touch of sweetness.
Add shredded red cabbage or bell pepper for color and antioxidants.
For gluten-free, ensure your tamari is certified gluten-free (regular soy sauce is not).

Step-by-step Instructions

Prep your ingredients: thinly chop the cabbage, julienne or grate the carrots, chop the scallions, grate the ginger, mince the garlic, and dice the tofu into thin strips. If using spinach, chop roughly.
Heat a large nonstick pan over medium-high heat. Add about 1 tsp olive oil and place the tofu pieces in a single layer. Sprinkle 1 tsp hot paprika or chili powder over the tofu.
Sauté tofu on both sides for about 3 minutes total, until lightly browned. Remove tofu briefly to a plate if your pan is crowded.
Add the remaining 1/2 tbsp olive oil to the pan (if needed), then add the cabbage, carrots, and spinach (if using). Add 1 minced clove garlic, grated ginger, and 2 tbsp tamari sauce. Stir to combine.
Cover the pan and let the vegetables steam/sauté for 3–4 minutes, letting them soften but keeping good texture.
Remove the lid, add the rest of the minced garlic and the scallions, return tofu to the pan, and stir occasionally for another 3–4 minutes to combine flavors and evaporate excess water. Check seasoning and adjust tamari or paprika to taste.
Transfer the mixture to a bowl and let it cool for 5–8 minutes — this prevents tearing the rice paper.
Fill a deep, wide plate with warm water. Hold one rice paper wrapper and submerge it in the water for about 10 seconds, just until it softens but is still slightly firm (it will continue to soften).
Place the softened wrapper flat on a clean plate. Spoon about 2–3 tablespoons of the cabbage-and-tofu mixture into the middle. Fold the sides in, then roll up tightly from the bottom (like a burrito) so the seam is on the underside.
Heat a nonstick pan over medium heat and add about 1 tsp oil. Place the rolls seam-side down to seal. Cook 1–2 minutes per side until golden brown and lightly crisp; I usually flip twice per side for even coloring.
Repeat with remaining wrappers and filling. Serve immediately with sriracha, spicy-sweet chili sauce, or your favorite dip.

Practical tips

Don’t let the rice paper soak too long or it becomes fragile and tears — 8–12 seconds is usually enough depending on wrapper brand and water temperature.
Cool the filling; hot filling can soften the wrapper prematurely.
Use a kitchen towel under your workspace to make rolling easier and prevent slipping.

Best Pairings

Dipping sauces: spicy-sweet chili, sriracha mixed with a little honey and lime, or a simple tamari-lime dip.
Sides: light Asian slaw, miso soup, or a cold cucumber salad.
Beverages: green tea or a crisp sparkling water with lemon for cleansing the palate.
For a more substantial meal, serve with brown rice or a bowl of steamed edamame.

Keeping it Fresh

Room temperature:

Do not leave assembled fried spring rolls at room temperature for more than 2 hours (food safety).

Refrigeration:

Unfried filling: store in an airtight container for up to 3–4 days.
Assembled & fried spring rolls: store in an airtight container in the fridge for up to 2 days (they’re best eaten the day they’re made).
Reheat briefly in a nonstick pan or oven (350°F / 175°C, 8–10 minutes) to restore crispness.

Freezer:

Assembled but unfried rolls freeze best. Freeze on a tray until solid, then transfer to a freezer bag for up to 2 months. Fry from frozen, adding a minute or two to cooking time.
Fried rolls can be frozen, but texture may change; reheat in a skillet or air fryer to re-crisp.

Insider Secrets

Texture is everything: keep the vegetables slightly undercooked when sautéing so they keep crunch after frying.
Seal with heat: pressing seam-side down on the hot skillet seals rice paper reliably—use it to prevent unwrapping while cooking.
Flavor depth: let the filling sit for a few minutes off heat to let the tamari and spices meld; flavors deepen as it cools.
Oil control: use just enough oil to get color while keeping the rolls light — a nonstick pan and medium heat do most of the work.
Make-ahead tip: prepare the filling up to 48 hours ahead — store chilled, then quickly roll and fry before serving for maximum freshness.

Creative Twists

Spicy Peanut Twist: Stir 2 tbsp natural peanut butter into the filling with a splash of tamari and lime for a creamy, savory kick.
Tempeh & Shiitake Variation: Replace tofu with seared tempeh and add chopped shiitake mushrooms for a deeper umami profile (great for extra protein).
Gluten-Free & Extra-Fiber: Use brown rice paper or add a tablespoon of ground flaxseed or chia to the filling for a fiber boost (check compatibility with rice paper brands).
Fresh Herb Roll: Add shredded mint, basil, or cilantro to the filling and serve chilled with a light lime-accented ponzu for a fresher summer version.

Recipe Q&A

Q: Can I make these fully vegan?
A: Yes — this recipe is already vegan when using tamari or coconut aminos. Ensure your dipping sauce is also vegan-friendly.

Q: My rice paper tears — how can I prevent that?
A: Don’t over-soak the wrapper. Use lukewarm water and remove it when it’s still slightly firm; it will finish softening while you fill and roll. Work on a damp towel for grip.

Q: How do I keep the rolls crisp if I need to make them ahead?
A: Assemble and freeze unfried rolls; fry them straight from frozen to achieve crispness. If refrigerated, reheat in a hot skillet or oven to restore texture.

Q: I want more protein — what’s a good swap or addition?
A: Increase tofu to 300 g, or add cooked edamame, shredded chicken, or thinly sliced cooked shrimp if not vegan. Tempeh is another high-protein plant alternative.

Q: Are these healthy for sodium-sensitive diets?
A: Tamari/soy sauce contributes most of the sodium. Use low-sodium tamari or coconut aminos to reduce salt, and taste before adding extra seasoning.

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Conclusion

If you love a recipe that’s fresh, fun to assemble, and genuinely satisfying, these cabbage-and-tofu spring rolls deserve a spot in your rotation — perfect for healthy weeknights, parties, and make-ahead meals. For more high-protein, high-fiber meal ideas and inspiration to build balanced plates around plant protein and fiber, check out this collection of high-protein, high-fiber dinner recipes, and for practical, dietitian-tested meal ideas, see the roundup of high protein, high fiber meals from The Real Food Dietitians.

Try the recipe, tag your photos, and share how you customized the rolls — I’d love to hear your favorite dipping sauce combos and any clever swaps you used. Happy rolling!