Baked Low Sodium Chicken Spring Rolls
These baked low sodium chicken spring rolls are a small-batch, gentle meal that keeps flavors bright and salt low. They make 1 to 2 servings and use soft textures so you can chew comfortably or adjust as needed.
Cooking for one or two works best when recipes are simple and cleanup is minimal. This recipe uses one pan and a baking sheet. You can poach the chicken and shred it ahead for faster assembly.
The rolls bake quickly and stay tender inside when you do not overbake. You can steam or finely chop the vegetables to make them softer and easier to eat.
Ingredients You’ll Need
- 4 rice paper wrappers (6 inch) or 6 small wrapper sheets
- 6 ounces cooked chicken breast, shredded (poached in low sodium broth or roasted without added salt)
- 1/2 cup finely shredded cabbage or napa cabbage
- 1/3 cup finely grated carrot
- 1 scallion, thinly sliced
- 1 tablespoon chopped fresh cilantro or parsley, optional
- 1 teaspoon low sodium soy sauce or low sodium tamari
- 1/2 teaspoon toasted sesame oil
- 1/2 teaspoon grated fresh ginger or 1/4 teaspoon ground ginger
- 1 small clove garlic, minced, optional
- 1 teaspoon fresh lime juice or lemon juice
- 1 tablespoon olive oil or neutral oil for brushing
- Optional dipping sauce: 1 tablespoon low sodium soy sauce, 1 teaspoon honey, 1 teaspoon lime juice, pinch of grated ginger
You can serve these spring rolls with a small side of steamed rice, a soft salad, or warmed flatbread if you like.
Step-by-Step Recipe
- Preheat oven to 375 F and line a baking sheet with parchment paper for easy cleanup.
- If your chicken is not cooked: place one small chicken breast in a saucepan with 1 cup low sodium chicken broth and a slice of lemon. Bring to a gentle simmer, cover, and cook 10 to 12 minutes until cooked through. Let cool and shred with two forks.
- Mix the shredded chicken, cabbage, grated carrot, scallion, cilantro, low sodium soy sauce, sesame oil, ginger, garlic, and lime juice in a bowl. Taste and adjust the lime or herbs instead of adding more salt.
- Soften one rice paper wrapper at a time by dipping it briefly in warm water until pliable, then lay it flat on a clean surface. Place about 2 to 3 tablespoons of filling near the lower third of the wrapper. Fold the bottom up, fold the sides in, and roll gently to seal. Repeat to make 4 rolls.
- Place rolls seam side down on the prepared baking sheet and lightly brush each roll with a thin film of oil to help them brown without frying.
- Bake for 12 to 15 minutes, turning once halfway through, until the wrappers are lightly golden. For softer rolls, bake 10 to 12 minutes and skip turning so they stay tender.
- Whisk dipping sauce ingredients if using. Serve warm. For very soft texture, place rolls in a covered dish and let them rest 3 minutes so steam softens the wrapper further.
Tips and Easy Variations
Make them easier to chew
- Shred the chicken very finely and mince vegetables small
- Lightly steam cabbage and carrot for 1 to 2 minutes to soften
- Serve warm and let rest covered to encourage steam softening
Digestion friendly swaps
- Use poached chicken and remove any skin
- Use more herbs and lime juice to boost flavor without salt
- Use less oil and avoid frying for a lighter finish
Vegetarian and flavor options
- Vegetarian swap: mashed soft tofu or cooked white beans well mashed
- Flavor boost: add a teaspoon natural peanut butter to the dipping sauce
- Try fresh herbs like cilantro or parsley for brightness
Quick tips for low sodium cooking
- Steam vegetables briefly to soften without salt
- Use low sodium soy sauce or tamari and taste before adding more
- Brighten flavors with lime or lemon instead of extra salt
Storage and Leftovers
Fridge
Assembled and baked spring rolls are best eaten the same day for texture. Store leftover filling in an airtight container in the refrigerator for up to 3 days.
Freezer
Do not freeze baked rolls because texture changes. Freeze the filling separately for up to 1 month, then thaw and rewrap fresh before baking.
Reheating
Reheat baked rolls in a 325 F oven for 8 to 10 minutes covered with foil to keep them soft. Let rest covered briefly to allow steam to soften the wrapper.
Conclusion
Give these baked low sodium chicken spring rolls a try when you want a small-portion, gentle meal with clear flavors and soft textures. They are simple to prepare and flexible enough to suit how you like to eat.
They work well for one or two people and can be adjusted for softer textures, vegetarian versions, or lower sodium needs by using herbs and citrus for flavor instead of salt.
FAQ
Can I use wheat wrappers instead of rice paper?▶
Yes. Wheat wrappers may need brief steaming so they soften. Adjust baking time to avoid drying them out.
Are these gluten free?▶
Use certified gluten free rice wrappers and tamari labeled gluten free for a gluten free option. Check all labels for hidden gluten sources.
