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A pile of golden, crispy air-fried chicken spring rolls stacked on a wooden board, with sliced spring onions and red chilli on the side and a small bowl of dipping sauce in the background
high-proteinlow-carbdairy-freedinner

Air Fryer Chicken Spring Rolls

Crunchy rice paper rolls packed with seasoned chicken mince and aromatics, air-fried to a golden crisp with barely any oil and virtually no carbs.

Prep 15 min Cook 15 min 4 servings

Nutrition per serving

220 kcal calories
28 g protein
8 g carbs
7 g fat
1 g sugar
Fibre 1g
Added sugar 0g
Sodium 310mg
See how it compares to the classic ↓

In the clinic

200 fewer calories per portion

Chicken spring rolls this version

Compared to Chicken spring rolls (typical version, estimated)

Traditionally deep-fried in vegetable oil with wheat-based wrappers and a filling that often includes glass noodles or rice, adding significant carbs and fat

−79% carbs −68% fat −67% sugar
Per serving Chicken spring rolls This recipe Difference
Calories 420 kcal 220 kcal −48%
Carbs 38g 8g −79%
Fat 22g 7g −68%
Saturated fat 5g 2g −60%
Sugar 3g 1g −67%
Sodium 580mg 310mg −47%
Fibre 2g 1g −50%
Protein 18g 28g +56%

What changed

  • Deep-frying in vegetable oil Air fryer with a few sprays of 1-cal oil

    Cuts fat dramatically by using circulating hot air rather than submerging the rolls in oil

  • Wheat-based spring roll wrappers Rice paper wrappers

    Rice paper is naturally gluten-free and lower in carbohydrates than wheat pastry

  • Filling padded out with noodles or rice Pure chicken mince with aromatics only

    Removing the starchy filler cuts carbs and raises the protein-to-calorie ratio of each roll

Both figures are estimates per serving. The comparison is a typical traditional version of the dish, not a specific product.

Nick dropped these in the family group chat and now everyone wants the recipe. Crispy, golden spring rolls made with chicken mince, ginger, garlic and spring onions, cooked in the air fryer with just a few sprays of oil.

Ingredients

Servings 4
  • 500 g Chicken mince
  • 4 Spring onions, finely sliced
  • 3 cloves Garlic, finely grated or minced
  • 20 g Fresh ginger, peeled and finely grated
  • 2 tbsp Low-sodium soy sauce
  • 1 tsp Sesame oil
  • White pepper, to taste
  • 12 Rice paper wrappers, 22 cm rounds
  • Low-calorie cooking spray, such as a 1-cal sunflower or rapeseed spray
  • Dipping sauce of your choice, to serve, e.g. sweet chilli or light hoisin

Compared to Chicken spring rolls (typical version, estimated)

48% fewer calories56% more protein79% less carbs67% less sugar68% less fat Full comparison ↑

Instructions

  1. In a large bowl, combine the chicken mince, spring onions, garlic, ginger, soy sauce, sesame oil and a pinch of white pepper. Mix well until everything is evenly distributed.

  2. Fill a wide, shallow bowl with warm water. Dip one rice paper wrapper into the water for about 15 seconds until it just turns pliable but is not yet fully soft, then lay it flat on a clean, damp work surface.

  3. Place roughly 2 heaped tablespoons of the chicken filling in a sausage shape across the lower third of the wrapper, leaving a 3 cm border at each side.

  4. Fold the bottom edge of the wrapper up over the filling, fold in the sides, then roll firmly away from you to seal. Repeat with the remaining wrappers and filling.

  5. Preheat your air fryer to 200 °C for 3 minutes. Arrange the spring rolls in a single layer in the basket, making sure they are not touching each other. Spray lightly with cooking spray.

  6. Air-fry for 12 to 15 minutes, turning the rolls halfway through and giving them another light spray, until the wrappers are golden and crisp all over.

  7. Serve immediately on a board alongside your chosen dipping sauce, with sliced spring onion and red chilli to garnish if you like.