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When it comes to making spring rolls, we need to discuss the various aspects of the process, including wrapper choices, filling ingredients, and cooking techniques.  This particular recipe for gluten-free spring rolls will use rice paper wrappers. 

For detailed information about gluten in spring rolls check out this post: Gluten Dilemma: How to Make Spring Rolls Gluten-Free

Wrapper Choices

Choosing the right wrapper is crucial for crafting gluten-free spring rolls. Traditional rice paper wrappers are a popular choice. Rice paper wrappers are readily available, typically found in the Asian or international foods section at the grocery store.

Cooking Method

Since we are using a rice paper sheet, we will only need warm water with no need to deep fry.  These are sometimes called summer rolls made to be a light meal mostly with fresh herbs and fresh veggies.  

While some restaurants seem to serve fried spring rolls, it is my opinion that spring rolls and egg rolls have become confused.  It is much harder to find gluten free egg rolls because they are deep fried and wheat flour tends to create a crispy wrapper, that many have become accustomed to. 

Filling Ingredients

Spring rolls offer a versatile canvas for a variety of ingredients. Traditional fillings include a mix of fresh vegetables and fragrant herbs. While spring rolls tend to make for light meals, protein sources may be added.  For those seeking gluten-free vegan spring rolls, tofu, vermicelli noodles, and a medley of colorful veggies can create a delightful plant-based filling. Get creative with your choices to tailor the flavors to your personal tastes.

Dipping Sauces

Similar to making spring rolls instead of purchasing pre-made, I recommend making your own dipping sauce.  Typical sauces for spring rolls contain soy sauce which has gluten, unless you specifically seek out gluten free soy sauce. I use Tamari soy sauce, but you must choose the gluten-free one.  Coconut aminos are naturally gluten-free.  While spicy peanut sauce is more traditional, many families can not do peanuts, so try making this with almond butter!

Tips and Tricks

This recipe for fresh spring rolls is much easier than the deep fried version.  The rice paper wrapper simply gets soaked in warm, or slightly hot water, until pliable, letting excess water drip off the rice wrapper and then rolling them up on a clean surface. 

It is an absolute must is to set up your workspace before you get started!  The video demonstrates my workspace showing each flavorful ingredient prepped, cut into thin matchsticks, along with my large skillet of water.  Once you soften the rice paper wrapper it will become “sticky,” so work efficiently (and rather quickly). 

My top tip is to make sure ingredients with a lot of moisture do not touch the rice paper wrapper, like cucumbers.  High water content will keep the rice paper from hardening, so dry your veggies or sprouts with paper towels. 

These can be assembled in 10-15 minutes if you are organized when you start.


These veggie spring rolls can be prepped for the week, easily lasting 3-4 days and often they will last another 1-2 days if they are stored in an airtight container.  As mentioned they will be “sticky” so use wax paper, or parchment paper to let them dry.  As they dry the rice paper will firm back up.

Once they are dry and “hardened” they can easily be eaten on-the-go!

Health Benefits 

This is a great way to get fresh veggies and herbs, like fresh basil and mint leaves, instead of eating a salad. Try sprouting spring onion, sunflower sprouts or pea shoots. 

Being able to eat them on-to-go, make them a healthy “fast food” in my house and ideal for anyone with gluten intolerance. I often teach this recipe in my detox classes!

While they are ideal for a gluten-free diet, they are not considered keto or low carb.  Rice not a low carb so anyone following a low carb or keto diet would want to omit the rice paper wrapper.

Making Your Own Spring Rolls

The first time you make these I recommend you watch the short video so that you consider how to set up your work area.  The recipe card has the ingredients I use, but there are many options for delicious filling. Some use rice noodles or glass noodles, I just prefer to limit the carbs in my spring rolls by sticking with veggies and herbs. You could also add slivered almonds or chopped nuts, hemp hearts, or sesame seeds. 

GF Sprouted Veggie Spring Rolls

gluten free spring rolls recipe
Prep Time: 30 minutes
Cook Time: 0 minutes
Total Time: 30 minutes
Servings: 12 servings


  • Skillet
  • Parchment Paper


  • 1 pkg rice paper wraps
  • 1 c baby spinach
  • 1 each red, yellow, orange sweet bell peppers
  • 2 cucumbers
  • 2 carrots
  • 1/2 purple cabbage, small
  • 1 cup sprouts

Optional mix-ins

  • 1 T hemp hearts
  • 1 T dulse/seaweed strips
  • 1 T sesame seeds


  • Cut veggies into small strips, rinse and dry the sprouts, and prep all ingredients for veggie rolls.
  • Get a skillet of warm water to soften the rice paper
  • Dip the rice paper in the warm water until softened then lay on a cutting board and add vegies: spinach, peppers, cucumbers, carrots, cabbage, sprouts then roll up like a burrito.
  • Place on a wax or parchment paper and place in the refrigerator overnight.
  • These veggie rolls will last 1 week and are an easy meal to eat “on-the-go”.



This is one of my favorite recipes to teach both adults and kids!  
Using fresh sprouts provides added nutrition, I recommend starting with this Basic sprouting kit


Calories: 41kcalCarbohydrates: 6gProtein: 2gFat: 1gSaturated Fat: 0.2gPolyunsaturated Fat: 1gMonounsaturated Fat: 0.3gCholesterol: 0.1mgSodium: 29mgPotassium: 209mgFiber: 2gSugar: 3gVitamin A: 2373IUVitamin C: 23mgCalcium: 34mgIron: 1mg

Nutrition information is automatically calculated, so should only be used as an approximation.

Additional Info

Course: Appetizer, Lunch, Main Course
Cuisine: Asian
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Traditional spring rolls are fun for kids.  They are colorful, flavorful, and handheld, that can be paired with yummy dipping sauces. What is there not to love? This recipe is Freedom Kitchen Kids tested and approved. 

Click here to get sprouting seeds for your spring rolls

Take my Detox Cooking Class to learn more!

Check out the recipes for dipping sauces for spring rolls

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About Lisa Jendza

Cooking is the competitive advantage for your child. As a former IT Consultant turned health coach my classes are an experiential process to teach critical thinking. The courage, confidence and creativity derived from my classes will impact all areas of their life. Freedom begins and ends in the kitchen.

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