Avocado Chicken Spring Rolls are a delightful and healthy dish that combines the creamy texture of ripe avocado with lean chicken breast and a variety of fresh vegetables, all wrapped in delicate rice paper. These rolls are not only visually appealing but also packed with nutrients, making them an excellent choice for a light lunch, appetizer, or snack. The versatility of this recipe allows for customization with your favorite herbs and vegetables, ensuring a fresh and satisfying meal every time.

Full Recipe:

Ingredients

• 1 pound boneless skinless chicken breast (poached, baked, or leftover chicken works great)
• 8 rice paper spring roll wrappers
• 1 small head lettuce, cut into large strips or individual leaves
• 1 large ripe avocado, peeled and sliced thin
• 1 small cucumber, cut into thin strips
• 1 bell pepper, seeded and cut into thin strips
• 2 ribs celery, cut into thin strips (optional)
• Fresh mint, basil, cilantro, or any fresh herbs

Directions

1. If serving with hoisin dip (recipe below), make the dip ahead of time.
2. For the rolls, gather all the ingredients together and get your rolling surface ready.
3. Rolling the spring rolls: Add warm water to a large bowl. Quickly dip each rice paper wrapper in warm water for a few seconds and lay on rolling surface such as a cutting board or plate (they will still be slightly stiff).
4. On the 1/3 section of the rice paper wrapper closest to you, start layering your fillings. Lay your lettuce first on the softened spring roll wrapper, then add the avocado, veggies, herbs, mint, and chicken.
5. Start rolling the wrapper over the fillings away from you, tucking and rolling the wrapper with your fingers, making sure all the fillings remain tight and round within the rice paper wrapper.
6. Roll and serve with hoisin dip. Enjoy!

Nutritional Facts (Per Serving)

• Calories: Approximately 166 kcal

• Carbohydrates: 15g

• Protein: 14g

• Fat: 5g

• Saturated Fat: 1g

• Cholesterol: 41mg

• Sodium: 58mg

• Potassium: 458mg

• Fiber: 3g

• Sugar: 2g

• Vitamin A: 854 IU

• Vitamin C: 24mg

• Calcium: 22mg

• Iron: 1mg

Nutritional Benefits of Avocado Chicken Spring Rolls

Avocado Chicken Spring Rolls are a nutrient-dense meal that provides a variety of essential vitamins and minerals. The key ingredients—avocado, chicken, and fresh vegetables—bring together an excellent array of nutrients to support overall health.

Avocado is a rich source of healthy monounsaturated fats, particularly oleic acid, which is known to support heart health by lowering bad cholesterol. Avocados are also packed with fiber, which aids in digestion and helps to keep you feeling full longer. Furthermore, avocados are a great source of vitamins, particularly vitamin K, vitamin E, vitamin C, and a range of B vitamins like folate and B6. These vitamins support immune health, skin health, and energy metabolism.

Chicken provides a high-quality source of lean protein, which is essential for muscle repair, immune function, and overall body maintenance. It also contains important nutrients such as niacin, phosphorus, and vitamin B6, which support energy production and bone health.

The vegetables included in the spring rolls, such as cucumber, bell pepper, and lettuce, offer a variety of additional vitamins, minerals, and antioxidants. Cucumbers are a great source of hydration and provide vitamin K, while bell peppers are rich in vitamin C, an essential nutrient for immune function. Lettuce, depending on the variety used, can provide additional fiber and small amounts of essential vitamins like folate and vitamins A and K.

Together, these ingredients make the avocado chicken spring rolls a balanced, wholesome option that supports a healthy diet.

The Role of Rice Paper in Spring Rolls

Rice paper wrappers play a key role in the texture and structure of these spring rolls. They are a great alternative to fried wrappers and are much lighter, offering a clean canvas for the fresh ingredients inside. Rice paper is typically made from rice flour, water, and salt, making it a gluten-free option for those with dietary restrictions.

The beauty of rice paper lies in its simplicity and versatility. Once softened, the rice paper becomes pliable, making it easy to roll up and encase the fillings without adding any significant calories or fat. This allows the fresh ingredients to shine through, offering a refreshing bite with every roll. Additionally, rice paper wrappers absorb the flavors of the fillings, ensuring each spring roll is infused with a delightful combination of tastes.

For those new to working with rice paper, it can take a little practice to get the technique right. The wrappers need to be briefly submerged in warm water to soften before use, and they become more flexible as they sit. A slight learning curve exists, but once you get the hang of it, you’ll be able to quickly and efficiently prepare these fresh rolls.

The Versatility of Avocado Chicken Spring Rolls

One of the most appealing aspects of avocado chicken spring rolls is their versatility. The basic recipe can be adapted in numerous ways to cater to different tastes and dietary preferences. Whether you’re looking to make the rolls spicier, add different vegetables, or try a different protein, the possibilities are endless.

For a spicier version, consider adding thinly sliced chili peppers, a dash of hot sauce, or a spicy peanut dip to accompany the rolls. The richness of the avocado pairs well with the heat, offering a satisfying balance of flavors. If you prefer a more substantial roll, adding ingredients like rice noodles or quinoa can provide extra texture and make the dish more filling.

For those following a vegetarian or vegan diet, you can easily swap out the chicken for plant-based proteins like tofu, tempeh, or even chickpeas. These alternatives absorb the flavors of the dressing and can be just as satisfying as chicken. Moreover, you can experiment with different vegetables—try adding shredded carrots, zucchini ribbons, or purple cabbage for added color and crunch.

The avocado itself is highly customizable as well. You can try seasoning it with lime juice, herbs, or even a touch of chili powder to enhance its flavor. The dip for the rolls can also be varied depending on your taste. A hoisin-based dip is a popular option, but a soy sauce-based dip, peanut sauce, or a creamy tahini sauce could work wonderfully as well.

The Dipping Sauces: A Key Component

While the avocado chicken spring rolls are delightful on their own, a good dipping sauce elevates the experience. The right sauce can add an additional layer of flavor that complements the freshness of the rolls. The most popular dipping sauce for spring rolls is hoisin sauce, which is a sweet and savory sauce made from fermented soybeans, garlic, vinegar, and sugar.

A simple hoisin-based dip can be prepared by mixing hoisin sauce with a bit of water to thin it out, and optionally adding some crushed peanuts, garlic, and a splash of lime juice for brightness. This sauce brings a delicious depth of flavor to the rolls without overpowering the delicate taste of the ingredients.

For those looking for a spicier dipping sauce, consider mixing sriracha with soy sauce, lime juice, and a touch of honey for a sweet and spicy balance. A peanut dipping sauce is also an excellent choice for those who enjoy rich, nutty flavors. The combination of peanuts, soy sauce, lime juice, and a hint of sesame oil creates a creamy, flavorful dip that pairs beautifully with the rolls.

Meal Planning and Preparation Tips

Avocado Chicken Spring Rolls are not only a fantastic recipe for a light meal, but they also work well as part of a meal prep plan. The rolls can be made ahead of time and stored in the refrigerator for a few hours before serving, making them a convenient option for busy days. They are easy to prepare in large batches, and you can vary the fillings to keep things interesting. To store the rolls, simply wrap them in a damp paper towel to prevent the rice paper from drying out, and keep them in an airtight container.

For meal prep purposes, it’s important to assemble the rolls just before you plan to eat them to ensure the rice paper doesn’t get too soggy. However, you can prep the fillings (the chicken, vegetables, and avocado) in advance and store them in separate containers for a quicker assembly when you’re ready to roll.

These rolls are also perfect for serving at parties or gatherings. You can create a colorful platter with a variety of different fillings and dipping sauces, allowing guests to enjoy a fresh, customizable snack. They are also a great option for light, refreshing appetizers or a healthy addition to a lunch buffet.

Conclusion

Avocado Chicken Spring Rolls are a versatile and nutritious meal that provides a refreshing alternative to traditional fried appetizers or heavier dishes. Their combination of creamy avocado, lean chicken, and fresh vegetables makes them a satisfying choice for anyone looking to eat healthier without sacrificing flavor. Whether served as an appetizer, lunch, or light dinner, these rolls offer a balance of textures and tastes that will appeal to a wide range of palates.