27 Mar 2025
Ingredients | ||
|---|---|---|
Spring Roll | Dipping Sauce | |
150g chicken (or shrimp) (chicken provides about 30g of protein per 100g) 1 boiled egg (6g protein) 50g tofu (5g protein) 50g rice noodles (provides about 2g protein) 1 lettuce leaf 1 basil leaf 1 perilla leaf (optional) 1/4 cucumber 1/4 carrot 1/4 avocado (providing healthy fats, minimal impact on protein) 5-6 rice paper sheets | 2 tablespoons fish sauce 1 tablespoon lime juice 1/2 teaspoon sugar (or honey) 1-2 garlic cloves, minced 1-2 chili peppers, minced (adjust to taste) 1 teaspoon water | |
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By Anna Phan
Instructions:
Prepare the ingredients:
Boil chicken or shrimp, then cut into bite-sized pieces.
Lightly fry or steam tofu to firm it up for easier wrapping.
Boil the egg and cut it into halves or quarters.
Prepare the vegetables, rice noodles, and avocado by slicing and julienning as needed.
Make the dipping sauce:
Mix together fish sauce, lime juice, sugar/honey, garlic, and chili in a bowl. Stir until the sugar dissolves and the ingredients are well combined.
Assemble the spring rolls:
Dip the rice paper into warm water to soften it, then place it on a flat surface.
Layer the ingredients: chicken/shrimp, tofu, egg, noodles, vegetables, and avocado onto the rice paper.
Roll tightly, folding in the sides as you go to secure the filling inside.
Serve:
Serve immediately with the dipping sauce on the side.
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Spring rolls are the perfect dish for gym-goers, offering a balanced combination of nutrients. The chicken or shrimp provides protein that aids in muscle recovery, while the fresh noodles and vegetables supply carbohydrates and fiber for energy. Avocado adds healthy fats, helping the body absorb vitamins better, and the fish sauce enhances flavor while adding a touch of sodium. This simple, nutritious dish provides approximately 500 kcal, with 43.75g of protein, making it a great choice to support your fitness goals while keeping you energized and satisfied
Alternatives to Fish Sauce
If you can't eat fish sauce, there are a number of alternatives that are both gentle and low in kcal and still help the rolled salad retain its attractive flavor.
Soy sauce is an excellent alternative, with a mild salty taste and little kcal. You can choose a low-salt soy sauce to reduce sodium intake, which will help the dish remain rich without increasing too many calories.
Lemon garlic sauce: you can make a sauce from lemon juice, finely chopped garlic and a little olive oil. This sauce is very light, low in calories and can create a delicious taste, suitable for Rolls.
Yogurt sauce: unsweetened yogurt mixed with some lemon and spices such as garlic or chili can create a sweet, sour sauce that is both gentle and low in calories. This is a very good option for replacing fish sauce.
Light mustard sauce: mustard is not only mildly sour, but also low in kcal, suitable for those who want to reduce calories, but still need a rich sauce for the dish.
Note: I do not recommend sauces made from nuts, as some types may cause allergic reactions and can have more kcal than you might expect. For example, according to the USDA, 100g of raw peanuts contains approximately 567 kcal.
These alternatives will help you enjoy rolls while still meeting nutritional needs without worrying about the amount of kcal consumed.
I’m Bao - Content Writer of Primal Plates
Curated by Bao Nguyen, a dedicated dietitian with a love for food and culinary experimentation, Primal Daily Plates offers balanced and nutritious meals inspired by Vietnamese flavors. These easy-to-make recipes are designed to fuel your fitness journey and align with your primal lifestyle while bringing the vibrant tastes of Vietnam to your home kitchen.
