13 High Protein Rice Paper Recipes

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Rice paper is one of the most underrated meal prep tools out there. It’s light, versatile, and works with almost any filling.

These recipes pack serious protein without heavy calories. Perfect for lunches, quick dinners, or weekly prep.

Pick a few, prep ahead, and you’re set for the week.

Why You’ll Love These Recipes

  • High in protein — most recipes hit 20–35g of protein per serving
  • Low calorie — filling meals that won’t weigh you down
  • Meal prep friendly — fillings prep in advance with ease
  • No complicated techniques — rice paper is beginner-friendly
  • Versatile — works with chicken, shrimp, tofu, eggs, and more

1. Chicken & Avocado Rice Paper Rolls (High Protein Lunch)

Shredded chicken and creamy avocado wrapped tight — a grab-and-go lunch with 28g of protein per serving.

  • Prep Time: 15 mins
  • Cook Time: Approximately 0 mins (no cook)
  • Difficulty Level: Easy
  • Serves: 2
  • Calories: ~290 kcal

Ingredients:

  • 8 rice paper sheets
  • 1 cup cooked shredded chicken breast
  • 1 ripe avocado, sliced
  • 1 cup shredded romaine lettuce
  • 1 medium carrot, julienned
  • 2 tbsp low-sodium soy sauce (for dipping)

Instructions:

  1. Soak one rice paper sheet in warm water for 10 seconds.
  2. Lay it flat on a damp surface.
  3. Layer chicken, avocado, lettuce, and carrot in the center.
  4. Fold the sides in, then roll tightly from the bottom up.
  5. Repeat with remaining sheets and filling.
  6. Serve immediately with soy sauce for dipping.

Quick Tip: Pat shredded chicken dry before filling to prevent soggy rolls.

Storage Tip: Wrap each roll individually in plastic wrap and refrigerate for up to 2 days.

2. Spicy Tuna Rice Paper Wraps (Under 20 Minutes)

Sriracha-spiked tuna filling with crunchy cucumber — a satisfying wrap that comes together in minutes.

  • Prep Time: 10 mins
  • Cook Time: Approximately 5 mins
  • Difficulty Level: Easy
  • Serves: 2
  • Calories: ~260 kcal

Ingredients:

  • 8 rice paper sheets
  • 2 cans (5 oz each) chunk light tuna in water, drained
  • 1 tbsp sriracha
  • 1 tbsp light mayo
  • 1 cup English cucumber, thinly sliced
  • ½ cup shredded purple cabbage

Instructions:

  1. Mix tuna, sriracha, and mayo in a bowl until combined.
  2. Soak rice paper in warm water for 10 seconds.
  3. Place on a damp flat surface.
  4. Add tuna mixture, cucumber, and cabbage to the center.
  5. Fold sides in and roll firmly from the bottom.
  6. Repeat until all filling is used.

Quick Tip: Add an extra half teaspoon of sriracha for a stronger heat kick.

Storage Tip: Keep tuna filling stored separately in an airtight container for up to 2 days. Assemble fresh before eating.

3. Greek Yogurt & Smoked Salmon Rice Paper Rolls (High Protein, No-Cook)

Cold smoked salmon paired with tangy Greek yogurt — a protein-packed no-cook roll that feels like a gourmet snack.

  • Prep Time: 12 mins
  • Cook Time: Approximately 0 mins (no cook)
  • Difficulty Level: Easy
  • Serves: 2
  • Calories: ~240 kcal

Ingredients:

  • 8 rice paper sheets
  • 4 oz smoked salmon, sliced
  • ¼ cup plain Greek yogurt (full fat or 2%)
  • ½ cup baby spinach
  • ¼ red onion, thinly sliced
  • 1 tsp capers (optional)
  • Fresh dill to taste

Instructions:

  1. Soak rice paper sheet in warm water for 10 seconds.
  2. Spread a thin layer of Greek yogurt across the center.
  3. Top with smoked salmon, spinach, red onion, and capers.
  4. Sprinkle fresh dill over the filling.
  5. Fold sides in and roll tightly from the bottom up.
  6. Slice in half and serve immediately.

Quick Tip: Use full-fat Greek yogurt for better texture and a richer taste.

Storage Tip: Best eaten fresh. Store unrolled components separately in the fridge for up to 1 day.

4. Egg White & Veggie Rice Paper Burritos (Meal Prep Friendly)

Fluffy egg whites with sautéed peppers and spinach, rolled into a warm burrito-style wrap with 22g of protein.

  • Prep Time: 10 mins
  • Cook Time: Approximately 8 mins
  • Difficulty Level: Easy
  • Serves: 2
  • Calories: ~210 kcal

Ingredients:

  • 6 rice paper sheets
  • 6 large egg whites
  • ½ cup diced bell peppers (any color)
  • 1 cup fresh spinach
  • ¼ tsp garlic powder
  • Salt and pepper to taste
  • Cooking spray

Instructions:

  1. Spray a non-stick pan with cooking spray over medium heat.
  2. Sauté bell peppers for 3 minutes until slightly softened.
  3. Add spinach and cook for 1 minute until wilted.
  4. Pour in egg whites, season with garlic powder, salt, and pepper.
  5. Scramble gently until just set. Remove from heat.
  6. Soak rice paper in warm water for 10 seconds and lay flat.
  7. Spoon filling into center, fold sides in, and roll burrito-style.

Quick Tip: Remove egg whites from heat while still slightly soft — they firm up as they cool inside the wrap.

Storage Tip: Wrap assembled burritos in foil and refrigerate for up to 2 days. Reheat in a dry pan over low heat.

5. Teriyaki Chicken Rice Paper Rolls (Meal Prep Star)

Juicy teriyaki-glazed chicken with shredded cabbage and rice noodles — a sweet, savory roll worth making in bulk.

  • Prep Time: 15 mins
  • Cook Time: Approximately 12 mins
  • Difficulty Level: Easy to Medium
  • Serves: 3
  • Calories: ~320 kcal

Ingredients:

  • 10 rice paper sheets
  • 2 chicken breasts, thinly sliced
  • 3 tbsp low-sodium teriyaki sauce
  • 1 cup shredded green cabbage
  • ½ cup thin rice noodles, cooked
  • 1 medium carrot, julienned
  • 1 tsp sesame seeds

Instructions:

  1. Cook chicken slices in a pan over medium-high heat for 6–8 minutes.
  2. Add teriyaki sauce and toss to coat. Cook 2 more minutes.
  3. Remove from heat and let cool slightly.
  4. Cook rice noodles according to package directions. Drain and cool.
  5. Soak rice paper in warm water for 10 seconds and lay flat.
  6. Layer noodles, chicken, cabbage, and carrot in the center.
  7. Fold sides in and roll tightly. Sprinkle sesame seeds on top.

Quick Tip: Let teriyaki chicken cool for 5 minutes before rolling to avoid tearing the rice paper.

Storage Tip: Store rolls wrapped individually in plastic wrap for up to 2 days. Keep noodles and chicken separate if prepping ahead.

6. Edamame & Tofu Rice Paper Rolls (Vegan High Protein)

Firm tofu and edamame deliver a plant-based protein punch — crisp, clean, and satisfying without any meat.

  • Prep Time: 15 mins
  • Cook Time: Approximately 10 mins
  • Difficulty Level: Easy
  • Serves: 2
  • Calories: ~250 kcal

Ingredients:

  • 8 rice paper sheets
  • ½ cup shelled edamame, cooked
  • 1 cup firm tofu, pressed and sliced into strips
  • 1 tbsp low-sodium soy sauce
  • 1 tsp sesame oil
  • ½ cup shredded purple cabbage
  • ½ cup cucumber, julienned

Instructions:

  1. Toss tofu strips with soy sauce and sesame oil.
  2. Pan-fry tofu over medium heat for 4–5 minutes per side until golden.
  3. Remove from heat and cool slightly.
  4. Soak rice paper in warm water for 10 seconds and lay flat.
  5. Add tofu, edamame, cabbage, and cucumber to the center.
  6. Fold sides in and roll tightly from the bottom.
  7. Serve with extra soy sauce or peanut dipping sauce.

Quick Tip: Press tofu for at least 15 minutes before cooking to get a firmer, crispier texture.

Storage Tip: Store filling components separately in airtight containers for up to 3 days. Roll fresh before serving.

7. Shrimp & Mango Rice Paper Rolls (High Protein, Refreshing)

Sweet mango, juicy shrimp, and a hint of lime — a bright, tropical roll that works perfectly as a light dinner.

  • Prep Time: 15 mins
  • Cook Time: Approximately 5 mins
  • Difficulty Level: Easy
  • Serves: 2
  • Calories: ~230 kcal

Ingredients:

  • 8 rice paper sheets
  • 12 medium shrimp, peeled and deveined
  • ½ ripe mango, thinly sliced
  • ½ cup butter lettuce leaves
  • ¼ cup fresh mint leaves
  • 1 tbsp lime juice
  • Salt to taste

Instructions:

  1. Season shrimp with salt and lime juice.
  2. Cook shrimp in a hot pan for 2–3 minutes per side until pink.
  3. Remove from heat and cool completely.
  4. Soak rice paper in warm water for 10 seconds and lay flat.
  5. Layer lettuce, mango slices, and mint in the center.
  6. Add 3 shrimp per roll on top of the filling.
  7. Fold sides in and roll tightly. Serve with sweet chili sauce.

Quick Tip: Slice mango as thin as possible so it rolls without breaking the rice paper.

Storage Tip: Cooked shrimp keeps refrigerated for up to 2 days. Assemble rolls fresh just before eating.

8. Turkey & Hummus Rice Paper Wraps (Protein-Packed Lunch)

Lean turkey slices spread with creamy hummus — a no-cook, high-protein wrap that works perfectly for weekday lunches.

  • Prep Time: 10 mins
  • Cook Time: Approximately 0 mins (no cook)
  • Difficulty Level: Easy
  • Serves: 2
  • Calories: ~270 kcal

Ingredients:

  • 8 rice paper sheets
  • 6 oz sliced lean deli turkey breast
  • 3 tbsp plain hummus
  • ½ cup baby spinach
  • ¼ cup roasted red peppers, sliced
  • ¼ cucumber, thinly sliced

Instructions:

  1. Soak rice paper in warm water for 10 seconds.
  2. Lay flat on a damp surface.
  3. Spread a thin layer of hummus across the center.
  4. Layer turkey, spinach, roasted peppers, and cucumber on top.
  5. Fold sides in firmly and roll from the bottom up.
  6. Slice in half diagonally and serve immediately.

Quick Tip: Don’t oversaturate the rice paper — 10 seconds in warm water is enough for pliability.

Storage Tip: Wrap tightly in plastic wrap and refrigerate for up to 1 day. Best eaten the same day for optimal texture.

9. Black Bean & Corn Rice Paper Burritos (Vegetarian Protein Boost)

Smoky black beans and sweet corn packed into a chewy rice paper wrap — a hearty meatless option with 18g of protein.

  • Prep Time: 10 mins
  • Cook Time: Approximately 8 mins
  • Difficulty Level: Easy
  • Serves: 2
  • Calories: ~300 kcal

Ingredients:

  • 8 rice paper sheets
  • 1 can (15 oz) black beans, drained and rinsed
  • ½ cup frozen corn, thawed
  • ½ tsp cumin
  • ½ tsp smoked paprika
  • ¼ cup shredded low-fat cheddar cheese
  • ¼ cup plain Greek yogurt (as sour cream substitute)

Instructions:

  1. Heat black beans and corn in a pan over medium heat.
  2. Season with cumin and smoked paprika. Stir well.
  3. Cook for 5–6 minutes until heated through. Remove from heat.
  4. Soak rice paper in warm water for 10 seconds and lay flat.
  5. Spoon bean mixture into the center of each sheet.
  6. Top with shredded cheese and a dollop of Greek yogurt.
  7. Fold sides in and roll burrito-style. Serve warm.

Quick Tip: Mash a third of the black beans before filling for a creamier, sturdier burrito texture.

Storage Tip: Store filling in an airtight container for up to 3 days. Roll fresh before each meal.

10. Crispy Baked Tofu & Peanut Rice Paper Rolls (Meal Prep Favorite)

Oven-crisped tofu coated in a savory peanut sauce — a satisfying plant-based roll with bold flavor in every bite.

  • Prep Time: 15 mins
  • Cook Time: Approximately 20 mins
  • Difficulty Level: Easy to Medium
  • Serves: 3
  • Calories: ~280 kcal

Ingredients:

  • 10 rice paper sheets
  • 1 block (14 oz) extra-firm tofu, pressed and cubed
  • 2 tbsp natural peanut butter
  • 1 tbsp low-sodium soy sauce
  • 1 tsp rice vinegar
  • 1 cup shredded carrots
  • ½ cup thinly sliced red bell pepper

Instructions:

  1. Preheat oven to 400°F (200°C). Line a baking sheet with parchment.
  2. Cube tofu and bake for 20 minutes, flipping halfway, until crispy.
  3. Whisk peanut butter, soy sauce, and rice vinegar into a smooth sauce.
  4. Toss baked tofu in half the peanut sauce.
  5. Soak rice paper in warm water for 10 seconds and lay flat.
  6. Add tofu, carrots, and bell pepper to the center.
  7. Fold sides in and roll tightly. Serve with remaining peanut sauce.

Quick Tip: Bake tofu on a wire rack instead of parchment for maximum crispiness on all sides.

Storage Tip: Keep baked tofu in an airtight container for up to 4 days. Store sauce separately and roll fresh.

11. Grilled Steak & Chimichurri Rice Paper Wraps (Bold & High Protein)

Thinly sliced grilled steak with bright chimichurri sauce — a protein-dense wrap that feels like a restaurant-quality meal.

  • Prep Time: 15 mins
  • Cook Time: Approximately 10 mins
  • Difficulty Level: Medium
  • Serves: 2
  • Calories: ~350 kcal

Ingredients:

  • 8 rice paper sheets
  • 8 oz flank steak
  • Salt, pepper, and garlic powder to taste
  • 2 tbsp chimichurri sauce (store-bought or homemade)
  • ½ cup arugula
  • ¼ cup thinly sliced red onion
  • ½ cup roasted red peppers, sliced

Instructions:

  1. Season steak with salt, pepper, and garlic powder on both sides.
  2. Grill or sear steak over high heat for 4–5 minutes per side.
  3. Rest for 5 minutes, then slice thinly against the grain.
  4. Soak rice paper in warm water for 10 seconds and lay flat.
  5. Drizzle a little chimichurri across the center of the sheet.
  6. Layer arugula, steak slices, red onion, and roasted peppers.
  7. Fold sides in and roll tightly. Drizzle extra chimichurri on top.

Quick Tip: Always slice steak against the grain for a more tender bite inside the wrap.

Storage Tip: Store sliced steak in an airtight container for up to 3 days. Assemble wraps fresh before serving.

12. Cottage Cheese & Cucumber Rice Paper Rolls (Light & High Protein)

Creamy cottage cheese with crisp cucumber and fresh herbs — a surprisingly filling no-cook roll with minimal calories.

  • Prep Time: 10 mins
  • Cook Time: Approximately 0 mins (no cook)
  • Difficulty Level: Easy
  • Serves: 2
  • Calories: ~190 kcal

Ingredients:

  • 8 rice paper sheets
  • ¾ cup low-fat cottage cheese
  • 1 cup cucumber, thinly sliced
  • ¼ cup cherry tomatoes, halved
  • 2 tbsp fresh chives, chopped
  • Salt and pepper to taste
  • ½ tsp lemon zest

Instructions:

  1. Mix cottage cheese with chives, lemon zest, salt, and pepper.
  2. Soak rice paper in warm water for 10 seconds and lay flat.
  3. Spread a generous spoonful of cottage cheese mixture in the center.
  4. Layer cucumber slices and cherry tomatoes on top.
  5. Fold sides in carefully and roll from the bottom up.
  6. Slice in half and serve immediately.

Quick Tip: Drain cottage cheese through a fine mesh strainer for 10 minutes to reduce moisture before filling.

Storage Tip: Store the cottage cheese mixture separately for up to 2 days. Roll only when ready to eat.

13. Spicy Chicken & Kimchi Rice Paper Rolls (Bold Flavor, High Protein)

Shredded chili-spiced chicken with tangy kimchi — a gut-friendly, high-protein roll with serious flavor contrast.

  • Prep Time: 15 mins
  • Cook Time: Approximately 12 mins
  • Difficulty Level: Easy to Medium
  • Serves: 2
  • Calories: ~310 kcal

Ingredients:

  • 8 rice paper sheets
  • 1 cup cooked shredded chicken breast
  • ½ cup kimchi, roughly chopped
  • 1 tsp gochujang (Korean chili paste)
  • ½ cup shredded napa cabbage
  • 1 green onion, thinly sliced
  • 1 tsp sesame oil

Instructions:

  1. Toss shredded chicken with gochujang and sesame oil until coated.
  2. Mix in chopped kimchi and stir to combine.
  3. Soak rice paper in warm water for 10 seconds and lay flat.
  4. Add cabbage to the center as a base layer.
  5. Spoon chicken and kimchi mixture on top.
  6. Scatter green onions over the filling.
  7. Fold sides in and roll tightly from the bottom.

Quick Tip: Use well-fermented kimchi for a deeper, tangier flavor that balances the spicy chicken perfectly.

Storage Tip: Store chicken and kimchi filling in an airtight container for up to 2 days. Roll fresh before each serving.

Simple Ways to Use These Recipes

These rolls and wraps aren’t just a one-meal idea. Here’s how to fit them into your actual week.

Pack them for weekday lunches — rolls like the Turkey & Hummus or Chicken & Avocado travel well. Wrap individually in plastic wrap and pack with a small dipping sauce on the side.

Build a light dinner spread — lay out 2–3 fillings and let everyone roll their own. The Shrimp & Mango and Teriyaki Chicken work great as a casual dinner setup.

Use them as a post-workout meal — the Spicy Chicken & Kimchi or Grilled Steak & Chimichurri wraps hit 30g+ protein. Quick to assemble after a workout.

Set up a weekend meal prep session — batch cook proteins like chicken, shrimp, or tofu on Sunday. Store fillings separately and roll fresh each day.

Serve as a party appetizer — the Smoked Salmon and Shrimp & Mango rolls look impressive on a platter. Slice them in half and arrange with dipping sauces.

Keep a no-cook option ready — the Cottage Cheese & Cucumber or Turkey & Hummus rolls need zero cooking. Perfect for days when you don’t want to turn on the stove.

Mix and match based on what you have on hand.

Meal Prep Tips

A little planning goes a long way with rice paper recipes. Here’s how to keep everything fresh and ready.

Prep fillings separately — never store assembled rolls for more than a day. Keep proteins, veggies, and sauces in individual containers and roll fresh each time.

Cook proteins in bulk — shredded chicken, baked tofu, and cooked shrimp all keep well for 3–4 days in the fridge. Cook a big batch on Sunday and use across multiple recipes.

Keep rice paper dry until use — store unused rice paper sheets in a sealed bag at room temperature. Moisture makes them stick together and tear.

Use shallow wide containers for rolls — if storing assembled rolls, lay them in a single layer. Stacking causes them to stick and break apart.

Add wet ingredients last — sauces, kimchi, and juicy fruits like mango release moisture over time. Add them right before rolling to keep wraps firm and intact.

Label and date your containers — most fillings stay fresh for 2–3 days. A quick label saves you from guessing and helps you rotate meals efficiently.

FAQs

Can I make rice paper rolls ahead of time?

Yes, but only 1 day ahead at most. Wrap each roll tightly in plastic wrap and refrigerate. For best texture, assemble fresh using pre-prepped fillings.

How do I keep rice paper rolls from sticking together?

Keep assembled rolls separated in a container. Place a small piece of parchment paper between each roll to prevent them from sticking.

Can I freeze rice paper rolls?

Freezing is not recommended. Rice paper becomes rubbery and falls apart after thawing. Stick to refrigerating fillings and rolling fresh.

How long do the fillings last in the fridge?

Most cooked protein fillings last 3–4 days in airtight containers. Fresh veggie fillings stay crisp for 2–3 days when stored separately.

What dipping sauces work best with these recipes?

Low-sodium soy sauce, sweet chili sauce, peanut sauce, and sriracha mayo all work well. Keep a small batch of your favorite sauce prepped alongside your fillings.

Conclusion

These high protein rice paper recipes prove that healthy eating doesn’t have to be complicated or boring. From bold kimchi chicken wraps to creamy cottage cheese rolls, there’s a recipe here for every craving and schedule.

Save this post so you always have a fresh, protein-packed meal idea ready to go.

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