Introduction
If you love light, fresh, and healthy meals, then wraps with rice paper are a fantastic option to add to your meal rotation. Whether you want a quick lunch, a nutritious snack, or a creative dinner, rice paper wraps are an excellent choice because they’re versatile, easy to prepare, and packed with fresh ingredients.
From classic rice paper rolls with chicken to fusion options like Bang Bang Chicken Rice Paper Rolls, these wraps are a delicious and fun way to enjoy fresh vegetables, lean protein, and flavorful sauces. The best part? They require no cooking (except for the protein if needed), making them a perfect summer meal or a refreshing dish year-round.
In this article, we’ll cover:
✔ How to work with rice paper and roll perfect wraps.
✔ Easy rice paper recipes for different tastes.
✔ Healthy rice paper rolls that fit into any diet.
✔ Sauces and dips that take your rice roll wraps to the next level.
Let’s dive in!
What is Rice Paper?
Rice paper, also called bánh tráng, is a thin, edible sheet made from rice flour, water, and tapioca starch. It’s commonly used in Vietnamese and Thai cuisine to make fresh spring rolls, salad wraps, and even crispy fried rolls.
✔ Naturally gluten-free
✔ Low in calories
✔ Versatile for various fillings
✔ Easy to work with (once you get the hang of it!)
You can find rice paper in Asian grocery stores or the international aisle of most supermarkets.
How to Prepare Rice Paper for Wraps
Softening rice paper is simple but requires a bit of technique:
- Fill a shallow plate or bowl with warm water.
- Dip one rice paper sheet into the water for 5-10 seconds (until slightly soft but not too mushy).
- Place it on a clean, damp kitchen towel or cutting board.
- Work quickly to add fillings and roll before it gets too sticky.
💡 Pro Tip: If your rice paper is too wet, it can break easily. If it’s too dry, it won’t roll properly. Find the perfect balance by soaking just long enough to make it flexible.
Basic Ingredients for Rice Paper Wraps
These wraps are customizable, but here are the common ingredients:
Proteins (Choose One or More):
- Shredded chicken (grilled, poached, or rotisserie)
- Shrimp (steamed or grilled)
- Tofu (pan-seared for a crispy texture)
- Salmon or Tuna (raw or cooked)
- Eggs (sliced omelet or hard-boiled)
Vegetables & Herbs:
- Lettuce or cabbage (for crunch)
- Carrots (julienned)
- Cucumber (thin strips)
- Avocado slices
- Bell peppers
- Fresh herbs – Cilantro, mint, basil
Noodles (Optional):
- Vermicelli rice noodles (adds bulk and chewiness)
- Zucchini noodles (low-carb alternative)
Dips & Sauces:
- Peanut Sauce – A creamy, nutty sauce that complements most rolls.
- Sweet Chili Sauce – A tangy, slightly spicy dip.
- Soy Sauce or Ponzu – A simple, salty-sour option.
- Hoisin Sauce – A sweet-savory sauce often used for dipping.
Recipe 1: Classic Chicken Rice Paper Rolls
A healthy and delicious option, perfect for a light lunch or post-workout meal.
Ingredients:
- 8 rice paper sheets
- 1 cup shredded chicken
- 1 cup shredded lettuce
- ½ cup julienned carrots
- ½ cup sliced cucumber
- ¼ cup fresh mint leaves
- ¼ cup fresh cilantro
- ½ cup cooked vermicelli noodles (optional)
- 1 tbsp sesame seeds (optional, for garnish)
Instructions:
- Soften the rice paper by dipping in warm water for 5-10 seconds.
- Place on a damp surface and layer lettuce, chicken, carrots, cucumber, and herbs in the center.
- Fold in the sides and roll tightly from the bottom up.
- Repeat with remaining ingredients.
- Serve with peanut sauce or hoisin sauce.
📉 Calories per roll: ~120 kcal
Recipe 2: Bang Bang Chicken Rice Paper Rolls
A spicy, creamy take on traditional wraps!
Ingredients:
- 8 rice paper sheets
- 1 cup shredded cooked chicken
- ½ cup julienned bell peppers
- ½ cup shredded cabbage
- ½ avocado, sliced
- ¼ cup cilantro
- ¼ cup chopped green onions
- ½ cup cooked vermicelli noodles (optional)
For the Bang Bang Sauce:
- ¼ cup Greek yogurt or mayo
- 2 tbsp Sriracha or chili sauce
- 1 tbsp honey
- 1 tbsp lime juice
- 1 tsp soy sauce
Instructions:
- Mix the Bang Bang Sauce ingredients in a bowl.
- Soften the rice paper and layer in the ingredients.
- Drizzle Bang Bang Sauce inside the rolls before wrapping.
- Roll tightly and serve with extra sauce.
📉 Calories per roll: ~150 kcal
Recipe 3: Asian Veggie Wraps with Rice Paper
A vegan-friendly, high-fiber recipe loaded with leafy greens and crunchy veggies.
Ingredients:
- 8 rice paper sheets
- 1 cup shredded Napa cabbage or spinach
- ½ cup shredded carrots
- ½ cup julienned cucumbers
- ½ avocado, sliced
- ¼ cup fresh mint leaves
- ¼ cup fresh basil
- ½ cup cooked tofu or tempeh (optional for protein)
For the Sesame Soy Dipping Sauce:
- 3 tbsp soy sauce or tamari
- 1 tbsp rice vinegar
- 1 tbsp sesame oil
- ½ tsp grated ginger
- 1 tsp honey or maple syrup
Instructions:
- Soften the rice paper and arrange veggies in the center.
- Roll tightly and place seam-side down.
- Serve with sesame soy dipping sauce.
📉 Calories per roll: ~90 kcal
Tips for the Best Rice Paper Rolls
✔ Don’t Overfill – Too many ingredients make rolling difficult.
✔ Keep Your Hands Wet – Prevents rice paper from sticking to your fingers.
✔ Use a Damp Surface – Helps keep the rice paper flexible while rolling.
✔ Make Ahead – Rolls can be stored for up to 24 hours in the fridge (cover with a damp cloth to prevent drying).
Why Rice Paper Wraps Are a Healthy Choice
✅ Low in Calories – One rice paper sheet has only 30-40 calories.
✅ Gluten-Free – A great alternative to traditional wraps.
✅ High in Dietary Fiber – Packed with vegetables and lean proteins.
✅ Customizable for Any Diet – Works for vegan, keto, and low-carb diets.
Final Thoughts: Try These Easy Rice Paper Recipes Today!
Making rice paper wraps at home is simple, fun, and a great way to eat healthier. Whether you prefer rice paper rolls with chicken, Asian wraps with rice paper, or healthy rice paper recipes, these wraps are a must-try.
🌿 Which recipe will you try first? Let us know in the comments! 🥢✨
