Are Spring Rolls Gluten-Free?

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If you have gluten sensitivity or celiac disease, the quest for gluten-free options can be challenging and rewarding.

One dish that often raises questions in this context is spring rolls.

These delightful Asian treats are famous for appetizers and snacks, but are they gluten-free?

In this article, we’ll delve into spring rolls, exploring what makes them gluten-free and how you can enjoy them without worry.

The Basics of Spring Rolls

Spring rolls come in various forms and are enjoyed across different Asian cuisines.

The most common types include the Vietnamese spring rolls (fresh spring rolls and fried spring rolls), also known as egg rolls or vegetable fillings method, inspired by Chinese spring rolls.

They are typically made with a combination of ingredients like vegetables, protein (such as shrimp, chicken, or tofu), and various sauces.

The key to determining whether spring rolls are gluten-free lies in their components.

Gluten-Free Spring Roll Wrappers

The foundation of any spring roll is the wrapper, and here’s the good news: traditional spring roll wrappers are generally gluten-free.

These wrappers are usually made from rice flour, rice paper, or tapioca flour.

All three of these ingredients are naturally devoid of gluten, making them a safe choice for those on a gluten-free diet.

Gluten-Free Filling Options

The filling of your spring roll largely depends on your preferences and dietary restrictions.

To ensure your spring rolls remain gluten-free, consider these options:

1) Protein:

Opt for gluten-free protein sources like shrimp, chicken, or tofu.

Make sure any marinades or sauces used are also gluten-free.

2) Vegetables:

Load your spring rolls with a colorful assortment of vegetables.

Common choices include bean sprouts, carrots, white cabbage, and spring onions.

These vegetables are naturally gluten-free and add a delightful crunch to your rolls.

3) Sauces:

When it comes to sauces and dips, there are gluten-free alternatives available.

Look for tamari soy sauce or gluten-free sweet chili sauce to enhance the flavors of your non-traditional spring rolls.

The Gluten-Free Spring Roll Recipe

Let me show you how to prepare these delectable treats from scratch, ensuring they meet your dietary needs or are dairy-free and satisfy your taste buds.

Say goodbye to gluten concerns and hello to the delightful world of gluten-free spring rolls!


  • Rice paper wrappers (gluten-free)
  • Rice vermicelli or glass noodles
  • Bean sprouts
  • Carrots
  • White cabbage
  • Spring onion
  • Mint leaves
  • Your choice of protein (chicken, shrimp, or tofu) (no chicken flavor)
  • Tamari soy sauce (gluten-free)
  • Sesame oil
  • Sweet chili sauce (gluten-free)
  • Gluten-free dipping sweet and sour sauce of your choice


Step 1: Prepare Your Ingredients

  • Soak the rice vermicelli or glass noodles in warm water until they become pliable, then drain.
  • Julienne the carrots and white cabbage into thin strips.
  • Thinly slice the spring onions.
  • Prepare your choice of protein – cook and slice it into small pieces.
  • Wash and prepare the mint leaves.

Step 2: Soften the Rice Paper

  • Fill a shallow dish with some warm water.
  • Dip one of your rice paper wrappers into the warm water for a few seconds until it becomes soft and pliable.
  • Place it on a very clean, damp kitchen towel or a piece of parchment paper.

Step 3: Assemble Your Spring Roll

  • Lay out the softened rice paper on a flat surface.
  • Add a small portion of the rice vermicelli, bean sprouts, carrots, white cabbage, spring onions, mint leaves, and your choice of protein.
  • Drizzle with tamari soy sauce and sesame oil for flavor.
  • Fold in the sides of your rice paper and roll it up tightly, similar to wrapping a burrito.

Step 4: Serve and Enjoy

  • Serve your gluten-free spring rolls with sweet chili sauce or your preferred gluten-free dipping sauce.
  • Enjoy your crispy, gluten-free spring rolls!

Tips for Gluten-Free Success

  • Use certified gluten-free ingredients to eliminate any risk of cross-contamination.
  • Store leftover spring rolls in your airtight container with plastic wrap or your parchment paper between each roll to prevent sticking.
  • If you prefer a healthier option, you can oven-bake your own spring rolls until they turn golden brown and crispy.

Conclusion – The Perfect Gluten-Free Appetizer

These gluten-free spring rolls are safe for those with dietary restrictions and a crowd-pleaser for anyone who loves delicious, fresh flavors.

Whether following a gluten-free diet or just looking to expand your culinary horizons, these spring rolls will indeed become a favorite in your household.

Enjoy your culinary adventure and savor the joy of gluten-free dining!

Now, it’s your turn to create these delectable gluten-free spring rolls.

Dive into the world of gluten-free recipes and relish the flavors of a healthy and indulgent dish. Happy cooking!

Frequently Asked Questions (FAQs)

Are spring rolls naturally gluten-free?

Traditional spring roll wrappers are made from gluten-free ingredients like rice flour or tapioca flour, making them a safe choice for a gluten-free diet. However, the gluten-free status depends on the specific ingredients used in the filling and sauces.

What should I look for in gluten-free spring rolls at restaurants?

When dining out, ask about the ingredients used in the spring roll filling and sauces. Ensure they use gluten-free tamari soy sauce and verify the protein sources and marinades are gluten-free as well.

Can I make gluten-free spring rolls at home?

Yes, you can easily make gluten-free spring rolls at home by using gluten-free rice paper wrappers, rice vermicelli or glass noodles, and certified gluten-free ingredients for the filling and sauces.

What are some gluten-free dipping sauce options for spring rolls?

Opt for gluten-free sauces like tamari soy sauce, gluten-free sweet chili sauce, or homemade gluten-free dipping sauces made with gluten-free ingredients.