Top Keto Spring Roll Alternatives That Crush Carb Cravings Instantly!

For those following a ketogenic diet, finding suitable substitutes for high-carb ingredients can be a culinary challenge. Rice paper, a common ingredient in spring rolls, is one such item that is generally avoided due to its carbohydrate content. However, the desire for fresh, flavorful spring rolls doesn't have to be sacrificed. This article explores various keto-friendly alternatives to rice paper, allowing you to enjoy low-carb spring rolls without compromising your dietary goals.

The Keto Dilemma with Rice Paper

Rice paper is a popular choice for making wraps because it has fewer carbs and calories than flour wraps. Rice paper wraps are also versatile compared to other health wraps, making it an attractive option for those starting their health journey. However, for those adhering to a ketogenic diet, rice paper presents a challenge. A rice paper roll has 8.4 grams of carbs, so it’s unsuitable for keto dieters. You shouldn’t eat rice paper rolls on a ketogenic diet because it contains 8.4 grams of carbs per serving. The fiber content is low, clocking in at only 0.1 grams, giving you a net carb count of 8.3 grams. Rice paper wrappers are also impractical from a micronutrient standpoint since it provides zero fat-soluble nutrients. While it may be lower in carbs and calories than traditional flour wraps, its high carb content will inhibit ketosis.

Embracing Low-Carb Spring Rolls

Fortunately, low-carb spring rolls are a keto-friendly alternative to rice paper as one serving only contains 2.4 grams of net carbs. Low-carb spring rolls are perfect for dinner, snack, appetiser, and school lunch boxes. Fill them with your favourite protein, sauces and vegetables. Here are just some of my favourite filling options. Serve with a salad, steamed vegetables, bok choy, dipping sauces, sprinkle with sesame seeds when the spring rolls come out of the oven. You can easily vary the fillings, and therefore the carb content. For example, if you want to lower the carbs, omit the carrots and green beans, and add more low carb vegetables. Great vegetables are bok hoy, celery, mushrooms and spring onions. You can also vary the meat.

Top Keto-Friendly Rice Paper Substitutes

Several excellent alternatives to rice paper allow you to create delicious and satisfying keto spring rolls. These substitutes offer varying textures and flavors, providing options to suit different preferences.

Cabbage Leaves: A Versatile and Nutritious Option

Cabbage leaves stand out as a fantastic substitute for rice paper in low-carb spring rolls. Each cabbage leaf is 0.5g net carbs. To prepare the cabbage leaves, place each cabbage leaf in a bowl of boiling water using kitchen tongs. Leave each cabbage leaf in the water for 1 minute, or until soft and bendy. Remove from the boiling water. Place a wilted cabbage leaf on the chopping board. The only trick to this keto recipe is being patient with the cabbage preparation. The leaves, the blanching, if you can get over this process, you’re ace. And the end result is just so darn delicious that it’s worth the preparation steps. And, once you’ve made this keto recipe once, you’ll fly through the second, third and fourth time. Yes, there will be a fourth time.

Read also: Easy Low-Carb Cheese Crackers

How to Prepare Cabbage Leaves:

Blanching: To prepare the cabbage leaves, place each cabbage leaf in a bowl of boiling water using kitchen tongs. Leave each cabbage leaf in the water for 15 seconds-- until they become brighter and start to soften. This softens the leaves, making them pliable for wrapping.
Cooling: Remove from the boiling water and add to the ice bath for 1 minute.
Drying: Place blanched greens on a kitchen towel, and make sure they're completely dry before wrapping.

Tips for Using Cabbage Leaves:

Collard green substitute: cabbage is a great sub here, just core the cabbage before blanching it.
Be patient with the preparation process, as the blanching and careful handling of the leaves are key to a successful outcome.
Once you've made this keto recipe once, you'll fly through the second, third and fourth time.

Collard Greens: Mild Flavor, Sturdy Wrap

The wraps - After much testing, I found the best keto wraps here are collard greens-they’re mild tasting, thin, soft, and easy to wrap once you blanch them for a few seconds. Collard greens are another excellent option for creating keto-friendly spring rolls. Their large size and sturdy texture make them ideal for holding a variety of fillings.

How to Prepare Collard Greens:

Blanching: Bring a large pot of water to a boil, and blanch each of the leaves (8 large) in the boiling water for 15 seconds-- until they become brighter and start to soften.
Drying: Place blanched greens on a kitchen towel, and make sure they're completely dry before wrapping.

Tips for Using Collard Greens:

Choose large, unblemished leaves for easier wrapping.
Ensure the leaves are completely dry before wrapping to prevent them from becoming soggy.
Collard greens offer a mild flavor that complements a wide range of fillings.

Nori Seaweed Sheets: A Sushi-Inspired Alternative

If you’re like me, you probably missed sushi when transitioning to keto. For those who enjoy sushi, nori seaweed sheets offer a unique and flavorful alternative to rice paper. These sheets are low in carbs and provide a distinctive umami flavor that pairs well with many traditional spring roll ingredients.

How to Prepare Nori Sheets:

Lay some plastic wrap on a flat, dry surface and place your nori wrapper on top.
Fill: Add filling to the center of the sheet.
Seal: Use wet fingers to dampen the edges.
Roll: Roll half way up, then fold in the sides, then roll up again and use the wet edges to seal the wrap closed.

Tips for Using Nori Sheets:

Use wet fingers to dampen the edges.
Work ontop of a tea towel, this way your tapioca paper won’t stick.
Don’t overfull your rolls, but don’t underfill it either.
Nori sheets are more delicate than cabbage or collard greens, so handle them with care.
Consider toasting the nori sheets lightly before using them to enhance their flavor and crispness.

Lettuce Wraps: A Simple and Refreshing Choice

For a light and refreshing option, lettuce wraps can be used as a substitute for rice paper. Choose large, sturdy lettuce leaves like romaine or butter lettuce to hold the fillings.

How to Prepare Lettuce Wraps:

Wash and dry: Carefully wash and dry the lettuce leaves to remove any dirt or debris.
Separate: Gently separate the leaves from the head of lettuce, keeping them intact.
Fill: Place the fillings in the center of the lettuce leaf.
Wrap: Fold the sides of the lettuce leaf inward and roll it up like a burrito.

Tips for Using Lettuce Wraps:

Choose lettuce leaves that are large and sturdy enough to hold the fillings without tearing.
Pat the lettuce leaves dry before filling to prevent the spring rolls from becoming soggy.
Lettuce wraps offer a crisp and refreshing texture that complements the flavors of the fillings.

Crafting the Perfect Keto Spring Roll Filling

The versatility of spring rolls lies in the endless possibilities for fillings. When creating keto spring rolls, focus on low-carb vegetables, proteins, and sauces to maintain your dietary goals.

Vegetable Selection

When it comes to vegetables, the possibilities are endless. If you want to lower the carbs, omit the carrots and green beans, and add more low carb vegetables. Great vegetables are bok hoy, celery, mushrooms and spring onions.

Protein Power

The protein options for keto spring rolls are equally diverse. Chicken, beef, pork and most other meat will be zero carbs.

Sauce Sensations

The sauce - Do me a favor and make the sauce as is. Then taste and adjust it to your liking. I boosted the general awesomeness of the keto ginger dipping sauce by adding a scoop of Vital Proteins Collagen Protein Beef Gelatin (with the green top). It doesn’t affect the consistency of the warmed keto sauce and provides a source of gut healing power to your day with minimal effort. Vital Proteins Collagen Protein Beef Gelatin is virtually odorless and tasteless, making it extremely versatile. It will “gel” in cold liquids. As a result, gelatin is ideal for hot preparations like keto soups, keto broths, keto sauces or keto gravy as a natural protein booster and thickener, or used in baking. You can also add gelatin to hot beverages like herbal tea or a frothy keto Rocket Fuel Latte. Make the sauce by whisking together all sauce ingredients. If it looks clumpy (mine does since I store my peanut butter in the fridge), simply toss it in the microwave, and heat for 30 seconds. Then whisk again. Taste and adjust the sauce to your liking.

Peanut Sauce Variations:

For the peanut of the peanut sauce, there are a few options. You can use a good quality peanut butter, use almond butter of sunflower seed butter. If you’re AIP, use my Toasted Coconut Butter!

Step-by-Step Keto Spring Roll Assembly

Here's a general guide to assembling your keto spring rolls, regardless of the wrap you choose:

Prepare the Wraps: Follow the specific preparation instructions for your chosen wrap (cabbage leaves, collard greens, nori sheets, or lettuce wraps).
Arrange the Filling: Lay a completely dry collard green on a flat surface. Spoon peanut sauce in the center, and add your filling ingredients.
Fold and Roll: Fold the lower edge of the collard green over the filling, then fold the left and right sides toward the center. Now, roll it like a burrito from top to bottom.
Serve and Enjoy: Dip in sauce and enjoy!

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