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High-Protein Rice Paper Wraps (Gluten-Free)

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These fresh rice paper wraps are high in protein, loaded with crunchy vegetables, and make an excellent lunch, dinner, or post-workout meal.

Which means a perfect snack that is high in nutrition, great in taste, and quick to make.

They are easy to assemble. You just need to dip them in water, and they are ready to roll. The best part of these wraps is that they are gluten-free, unlike street food favourites like shawarmas and McDonald’s & Burger King wraps.

Once you have the chicken marinated and cooked, the vegetables thinly sliced, and the sauces ready, you can make these in a jiffy. Just plan a bit ahead, and you’ll realise the amount of time you can save. Also, you can refrigerate these in case you end up making extras and have them later. Rice paper wraps are easily available these days at any supermarket. Try to use fresh, crisp vegetables for maximum flavour. You can adjust the spice levels if you want to pack them for your kids’ tiffin.

Nutrition (Approx. per wrap)

Calories: 180–210 kcal
Protein: 18–20 g
Carbohydrates: 13–15 g
Fat: 5–7 g
Fiber: 2–3 g

High-Protein Rice Paper Wraps (Gluten-Free)

Ingredients

Wraps

  • 8 rice paper sheets

For the Chicken Filling

  • 350 g boneless chicken breast
  • 1 tsp olive oil
  • 1 tsp garlic, minced
  • 1 tsp grated ginger
  • ½ tsp black pepper
  • ½ tsp paprika
  • ½ tsp chili flakes (optional)
  • ½ tsp salt
  • 1 tsp soy sauce
  • Juice of ½ lime

Vegetables

  • 1 cup lettuce, shredded
  • 1 cup purple cabbage, shredded
  • 1 carrot, julienned
  • 1 cucumber, julienned
  • 1 capsicum, thinly sliced
  • 2 spring onions, sliced
  • Fresh coriander or mint leaves

Creamy Protein Sauce

  • ½ cup Greek yogurt
  • 1 tbsp light mayonnaise (optional)
  • 1 tsp Dijon mustard
  • 1 tsp honey
  • 1 tsp lemon juice
  • 1 tsp sriracha or chili sauce
  • Salt and pepper to taste

Tangy Asian Sauce

  • 2 tbsp soy sauce
  • 1 tbsp lime juice
  • 1 tsp sesame oil
  • 1 tsp honey
  • 1 tsp grated ginger
  • 1 minced garlic clove
  • Chili flakes to taste

Method

Step 1: Cook the Chicken

  • Heat olive oil in a pan.
  • Add garlic and ginger; sauté for 30 seconds.
  • Add chicken and season with salt, pepper, paprika, chili flakes, soy sauce, and lime juice.
  • Cook for 8–10 minutes until done.
  • Cool slightly and shred or slice thinly.

Step 2: Prepare the Sauce

Whisk together all the ingredients for either the creamy yogurt sauce or the tangy Asian sauce until smooth.

Step 3: Soften the Rice Paper

  • Dip one rice paper sheet in warm water for about 8–10 seconds until pliable.
  • Lay it flat on a damp chopping board.

Step 4: Fill the Wrap

Layer in the center:

  • Lettuce
  • Purple cabbage
  • Carrot
  • Cucumber
  • Capsicum
  • Spring onions
  • Fresh herbs
  • Chicken

Drizzle 1–2 tablespoons of sauce.

Step 5: Roll

  • Fold the bottom over the filling, fold in both sides, then roll tightly into a neat wrap.
  • Serve immediately with extra dipping sauce.

Handy Tips

  • Add sliced avocado for healthy fats.
  • Sprinkle roasted sesame seeds for extra crunch.
  • For even more protein, add thin strips of omelette or extra Greek yogurt to the filling.
  • These wraps are best eaten fresh but can be refrigerated for up to 24 hours in an airtight container lined with a damp paper towel.
  • Do not soak them too long in warm water, or they may become too soggy.