Heart-Friendly Healthy Baked Chicken Spring Rolls
These healthy baked chicken spring rolls give you the crisp flavor of a takeout roll with much less fat. They are made in a single skillet and finished in the oven for easy cleanup. The recipe is gentle on digestion, portioned for one to two people, and easy to tweak for softer textures.
Cooking for one or two can feel like a chore. This recipe keeps steps short, uses common ingredients, and makes a small batch so nothing goes to waste.
The filling cooks until soft and is wrapped in thin pastry that can be baked until lightly crisp or kept softer by reducing oven time. Both options are simple and heart-friendly.
Ingredients You’ll Need
- 8 ounces ground chicken or finely shredded cooked chicken
- 1 cup shredded cabbage, packed
- 1 small carrot, grated
You can serve these spring rolls with a small side of rice, mashed potatoes, or soft bread if you like.
Step-by-Step Recipe
- Preheat the oven to 400 degrees F and prepare a baking sheet with parchment and a light brush or spray of oil. In a skillet heat 1 teaspoon vegetable oil and cook the ground chicken until no longer pink. Add minced garlic and ginger, then stir in grated carrot and shredded cabbage and cook until soft. Stir in low-sodium soy sauce, optional sesame oil, and the cornstarch slurry, cook until slightly thickened, then remove from heat and cool for a few minutes.
- Place a spring roll wrapper on a clean surface and spoon about 2 tablespoons of the cooled filling near one edge. Fold the bottom over the filling, fold in the sides, and roll up tightly so the seam is on the bottom. Repeat with remaining wrappers and filling.
- Arrange rolls seam side down on the prepared sheet and lightly brush or spray with the remaining oil. Bake 12 to 15 minutes, turning once, until lightly golden. For softer rolls bake 8 to 10 minutes and then loosely cover with foil for 2 minutes to trap steam. Let rest briefly and serve warm with a light dipping sauce.
Tips and Easy Variations
Make chewing easier
- Use ground chicken or finely shred cooked chicken for a softer texture
- Cook cabbage and carrot until very soft before filling
- Make mini rolls by cutting wrappers into smaller pieces for easier bites
Lower sodium and gentler digestion
- Swap regular soy sauce for low-sodium soy sauce or tamari
- Use fresh ginger and cook vegetables fully to aid digestion
- If advised by your doctor reduce soy sauce to 1 teaspoon and add a squeeze of lemon
Vegetarian and serving ideas
- Replace chicken with firm mashed tofu or cooked white beans seasoned the same way
- Serve with soft vegetable sides like gentle roasted asparagus or a simple ratatouille
- For a milder dip try plain yogurt with lemon or low-sodium soy sauce mixed with rice vinegar
Quick healthy note
- Bake instead of frying to reduce added fat
- Choose low-sodium soy sauce and finely chop vegetables for even cooking
- Cook vegetables well to keep the filling gentle on digestion
Storage and Leftovers
Fridge
Store cooled rolls in an airtight container in the refrigerator for up to 3 days.
Freezer
Freeze uncooked rolls on a tray until firm, then transfer to a bag for up to 1 month. Bake from frozen, adding a few extra minutes to the baking time.
Reheating
Reheat in a 350 degrees F oven for 6 to 8 minutes to refresh crispness, or microwave covered for 30 to 60 seconds for a softer result.
Conclusion
Give these healthy baked chicken spring rolls a try. They are a small-batch, gentle recipe that keeps steps simple, textures adjustable, and flavors satisfying for a heart-friendly meal.
Adjust baking time for the texture you prefer and choose low-sodium ingredients when you need a milder dish.
FAQ
Can I freeze these spring rolls?▶
Yes. Freeze uncooked rolls on a tray until firm, then transfer to a bag for up to 1 month. Bake from frozen and add a few extra minutes to the baking time.
How do I keep the rolls soft rather than crispy?▶
Bake for a shorter time, about 8 to 10 minutes, then loosely cover with foil for 2 minutes to trap steam. Microwaving briefly also keeps them soft.
