Healthy Viet-Inspired Fresh Spring Rolls (Summer Rolls)
Easy High-Protein Vietnamese Spring Rolls with Homemade Peanut Sauce
Fresh, colorful, and packed with protein and vegetables, these Viet-inspired spring rolls (also known as Vietnamese summer rolls) are one of my favorite healthy meals to make for family gatherings, meal prep, or warm-weather lunches. Wrapped in delicate rice paper and filled with crisp vegetables, fresh herbs, lean protein, and vermicelli noodles, they're light, satisfying, and bursting with fresh flavor.
As a registered dietitian specializing in women's health and menopause nutrition, I love recipes like these because they combine high-quality protein, healthy fats, fiber, and plenty of colorful vegetables into one balanced meal that helps keep you energized and satisfied.
To make these rolls even more delicious, they're served with two homemade dipping sauces: a creamy peanut sauce and a traditional Vietnamese fish sauce recipe generously shared by a Vietnamese auntie. Both sauces elevate the fresh ingredients and make these rolls incredibly addictive!
Whether you're looking for a healthy lunch, meal prep idea, gluten-free dinner, or a fun recipe to share with family and friends, these homemade Vietnamese spring rolls are guaranteed to become a favorite.
Spring Rolls vs. Summer Rolls: What's the Difference?
Although many restaurants use the names interchangeably, there is actually a difference.
Fresh summer rolls (also called fresh spring rolls or Vietnamese rice paper rolls) are wrapped in rice paper and served fresh without frying. They're typically filled with vegetables, herbs, rice noodles, and protein.
Traditional spring rolls are usually wrapped in a wheat-based wrapper and deep fried until crispy.
Since this recipe is fresh and never fried, it's technically a Vietnamese summer roll recipe, but many people still search for "fresh spring rolls," so you'll hear both names used.
Why You'll Love These Fresh Spring Rolls
Fresh, crisp, and incredibly flavorful
High in protein to keep you satisfied
Loaded with colorful vegetables
Naturally gluten-free with simple substitutions
Perfect for meal prep
Great for entertaining or family dinners
Easily customizable with your favorite proteins and vegetables
Dietitian-approved and menopause-friendly
Spring roll with turmeric fish dipped in dipping fish sauce.
Are Vietnamese Spring Rolls Gluten-Free?
Yes—with a few simple considerations.
The rice paper wrappers are traditionally made from rice flour, tapioca flour, and water, making them naturally gluten-free.
The fillings are also naturally gluten-free when using fresh vegetables, herbs, and unseasoned proteins.
The only ingredients that may contain gluten are sauces or seasonings. If you have celiac disease or gluten sensitivity, simply choose certified gluten-free fish sauce and other gluten-free condiments.
Fresh Herbs Make All the Difference
Fresh herbs are what give authentic Vietnamese spring rolls their bright, refreshing flavor.
I recommend using a combination of:
Thai basil
Fresh mint
Cilantro
Vietnamese coriander
Perilla leaves
Dietitian Tip: If you only have mint and cilantro, don't worry! Those two herbs alone create wonderful flavor and freshness.
Ingredients
Makes 4-5 servings1 pack rice paper wrapper
1 medium carrot
2 mini cucumbers
1 cup bean sprouts
3 cups lettuce leaves
½ bell pepper (color of your choice)
1 large avocado
1 bunch mint
1 bunch cilantro
1 bunch Thai basil
vermicelli noodles (mung bean thread noodles)
1 packet firm tofu
3 tilapia filets (3-4 oz each)
1 tsp turmeric powder
1 tsp salt
1 tsp black pepper
1 tsp sesame oil
Garlic chive omelet (optional)
1 stalk garlic chive
4 eggs
1 Tbsp olive oil or avocado oil spray
Peanut sauce
1/3 cup homemade peanut butter
2 cloves garlic
1 Tbsp ginger or 1-in size
1 stalk green onion
1-2 Thai chili (green or red is fine)
1 ½ Tbsp 3 Crab fish sauce
½ lime (squeeze for lime juice, can use 1 whole lime if you like it a bit more citrus)
1/3 cup water
Dipping fish sauce
2 Tbsp 3 Crab fish sauce
1 clove garlic
1-3 Thai chilies (adjust according to your spice preference)
2 tsp agave
2 Tbsp warm water
3-4 mint leaves (optional)
Tools recommended
a medium or large frying pan or a shallow bowl over 7 in wide
2-3 cups hot water
Instructions
1. Prep tofu
Drain the packet of firm tofu and cut into about 1 cm wide strips. Lay them flat on a baking sheet and spray avocado spray over the surface of tofu. You could lay parchment paper over the sheet to prevent tofu from sticking. Air fry in an air fryer at 350’F for 18-20 minutes, flipping every piece of tofu midway through. If baking in an oven, set temperature at 350’F and bake for 20-22 minutes, flipping midway through.
2. Prep turmeric fish
Defrost some tilapia filets and cut them into strips, about 1 inch wide and 3 inches long. They will shrink in size once cooked. Place a layer of parchment paper over a baking sheet. Lay the fish strips on the baking sheet and season with 1 tsp salt, 1 tsp black pepper and 1 tsp turmeric powder. Then, spray with avocado oil and air fry at 350’F for 10-12 minutes. If baking in an oven, 350’F for 12-13 minutes would be perfect.
3. Prep vegetables
Rinse all vegetables under tap water. Set herbs and bean sprouts aside. Cut up all your favorite salad vegetables into matchsticks. Vegetables like carrots, cucumber, and bell peppers. Slice avocado to thin slices. Plate them and set aside.
4. Prep noodles
Place one bunch of dried vermicelli or mung bean thread noodles into a bowl and add 2 cups of hot water. Let sit for at least 10 minutes until softened. Once noodles are cooked and softened, drain water and add 1 tsp of sesame oil and mix well. Set aside.
5. Make omelet
Heat a frying pan at medium heat then add oil. Chop garlic chive then add to pan. Stir fry for about 2 minutes then add 4 eggs. I like to crack eggs straight into the pan and mix. This saves time and dishes to wash! Lower heat to low-medium, cook for about 3-4 minutes each side then cut them to strips.
6. Prep peanut sauce
No need to chop anything here. Just break the green onions into smaller pieces that would fit in your blender. Remove skin from garlic. Add everything else from the peanut sauce ingredients into a blender and blend. Pour into a serving bowl.
7. Prep dipping fish sauce
Mince garlic and finely chop thai chilis and mint leaves, add to a serving bowl. Add the other ingredients into the bowl and mix well.
8. Serve and enjoy!
Serve the cut vegetables, rinsed herbs, rice wrapper, cooked protein, dipping sauces and a pan with hot water for the wrapper. Dip the wrapper in hot water, making sure all surface area had contacted the hot water to help soften the wrapper. Place on a plate and add your fillings. Wrap like you would wrap a burrito. Enjoy!
Dietitian Notes
Each serving (based on 4-5 servings respectively): 550-700 cal | 45-55 g carb | 35-45 g protein | 27-34 g fat
Exact nutrition depends on whether the recipe is divided into four or five servings.
One of my favorite things about this recipe is how satisfying it is. Thanks to the combination of lean protein, fiber-rich vegetables, healthy fats from avocado and peanut butter, and complex carbohydrates from rice noodles, these spring rolls make a balanced meal that keeps you full for hours.
They're also a fantastic option for women navigating perimenopause or menopause, where prioritizing adequate protein, fiber, and colorful plant foods can support healthy aging and overall wellness.
Tips & Variations
Protein:
boiled egg
grilled steak
boiled/baked/grilled chicken
baked seabass or cod
baked salmon or other fish
boiled shrimp
boiled pork slices
Vegetables:
any colored bell peppers
shredded purple cabbage
Napa cabbage
jicama
radishes
beetroot, julienned
any lettuce
baby spinach
arugula
microgreens
cooked mushrooms like enoki or oyster mushrooms
bamboo shoots
Fruits pair surprisingly well for a summer roll:
mango
pear
apple
pomegranate
Frequently Asked Questions
Can I make spring rolls ahead of time?
Yes. They're best enjoyed within 24 hours. Wrap each roll individually with plastic wrap or store in an airtight container with a damp paper towel to prevent the rice paper from drying out.
Can I meal prep these?
Absolutely! Prepare all fillings ahead of time and assemble just before serving for the freshest texture.
Can I use different proteins?
Definitely. Shrimp, chicken, salmon, tofu, steak, eggs, and pork all work beautifully.
Why are my rice paper wrappers tearing?
Usually they're soaked too long. Dip them briefly, like 2 seconds, in warm water—they'll continue softening as you assemble the roll. If you add too much fillings, the wrapper would also break.
More Healthy Recipes You'll Love
If you enjoyed these fresh Vietnamese spring rolls, be sure to explore my other high-protein, menopause-friendly recipes designed to help you nourish your body without sacrificing flavor.
