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Oven Baked Spring Rolls


Serves 4 – Makes 16 spring rolls

Try this lovely healthy version of deep fried spring rolls. Oven baked, low in fat and packed with healthy ingredients, you can enjoy these low fat Chinese morsels guilt-free.
Per serve: 1397kj (333.7cals); 11.7g total fat (1.4g saturated fat); 4.4g fibre; 15g protein


You’ll need

Oil spray
3 tsp sesame oil
375g firm tofu (or lean pork mince for a meat version)
1 large garlic clove, minced
3 tsp finely grated ginger
80g water chestnuts, finely sliced
25g (about 3) spring onions, finely sliced
80g (about 1) carrot, grated
100g (about 1 cup), finely shredded cabbage
2 tbsp oyster sauce
2-3 tbsp water
20g peanuts (leave out if you have nut allergies), chopped
16 spring roll wrappers, thawed (available in the frozen pastry section)

Let’s go

Pulse tofu in the food processor until crumbly and has a mince-like consistency.

Heat sesame oil in a medium non-stick frying pan and add tofu mince, garlic and ginger. Cook on medium-high until tofu is browned. Add water chestnuts, spring onions, carrot, cabbage, oyster sauce and water. Cook for 3-4 minutes until all moisture has evaporated. Remove from heat and allow to cool. Stir through chopped peanuts.

While mixture is cooking, heat oven to 180C fan forced and line an oven tray with baking paper. Lightly spray the baking paper with oil.

Place a wrapper on a flat surface with the corner pointing towards you (so it looks like a diamond). Spoon ¼ cup of filling just below the centre of each wrapper and fold the bottom corner over the filling. Fold the side corners over the fill and fold to enclose filling. Seal together by moistening the top corner with a little water and pressing firmly to seal. Place seam side down on prepared baking tray. Continue with remaining mixture and wrappers. Spray spring rolls lightly with oil and bake for 15 minutes until wrapper is crispy and golden.


Why it’s good for you
I do so love a spring roll or 4, but they are usually packed with oil and unhealthy ingredients. This healthy spring roll recipe is oven baked, so no need for deep frying and packed with lean protein, vegetables and tasty spices and sauce. Oh my….
Per Serve:
With tofu: 1397kj (333.7cals); 11.7g total fat (1.4g saturated fat); 4.4g fibre; 15g protein
With pork: 1545kj (369cals); 10.9g total fat (2.7g saturated fat); 4g fibre; 6g protein


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