These Steamed Chicken & Veg Rice Paper Rolls are a high-protein, low-fat meal option that is perfect for lunch, dinner or meal prep. Packed with lean chicken mince, fresh vegetables and wrapped in soft rice paper, they are light, nutritious and full of flavour.

 

Steaming keeps the rolls tender and juicy without the need for added oils, making this a great recipe for anyone looking to support fat loss, muscle recovery or overall health while still enjoying a satisfying meal.

 

Nutritional Info (Per Serving)
Calories: 99
Protein: 13g
Carbs: 10.4g
Fat: 1g
(Recipe total: 891 Calories, 118g Protein, 94g Carbs, 9g Fat)

 

Why You’ll Love This Recipe 💗

 

✅ High-protein, low-fat meal
✅ Great for meal prep
✅ Light yet filling
✅ Packed with vegetables
✅ Customisable with sauces and flavours

 

These rice paper rolls are perfect for anyone wanting a balanced, whole-food meal that supports performance and recovery.

 

 

🥬🍗Steamed Chicken & Veg Rice Paper Rolls 

 

Ingredients (Makes 9 Servings) 🥬

• 500g Coles Chicken Breast Mince
• 100g Zucchini, grated
• 100g Carrot, grated
• 80g Valcom Rice Paper Rolls (22cm)
• 2 tbsp Chopped Spring Onion
• Salt and Pepper, to taste
• 1 tsp Onion Powder
• 1 tsp Garlic Powder

 

 

Directions 👩🏼🍳

1. Grate the zucchini and carrot and set aside.
2. In a large bowl, combine the chicken mince, grated vegetables, salt, pepper, garlic powder and spring onion.
3. Mix thoroughly until a smooth, consistent mixture forms.
4. Soften one sheet of rice paper in warm water for around 5 seconds, then lay it flat on a clean surface.
5. Place 2 generous tablespoons of the mixture in a thin log shape in the centre. Fold in the sides and roll tightly.
6. Repeat with the remaining mixture.
7. Place rolls into a steamer, ensuring they do not touch.
8. Steam over medium heat for 8 to 10 minutes, or until the rice paper becomes slightly translucent and the chicken is fully cooked through.

 

 

Serving Suggestions 🍽️

 

Take your rolls to the next level with these flavour options:

 

🥢 Classic savoury – Light soy sauce, fresh lime juice and sliced chilli
🌶️ Spicy kick – Chili oil or sriracha
🥄 Traditional dip – Fish sauce, rice vinegar and minced garlic
🥜 Nutty option – Hoisin sauce or light peanut satay

 

⚠️ Note: Nutritional values listed are for the base recipe only. Sauces, especially oil-based options, will increase calories and fat.

 

Storage & Meal Prep Tips 🧊

 

• Store in an airtight container in the fridge for up to 3 days.
• Reheat gently in a steamer or microwave to maintain texture.
• Keep sauces separate until serving.

 

💡 Tip: Place baking paper between rolls when storing to prevent sticking.

 

Nutritional Benefits 💪🏼

 

🍗 Chicken breast mince – Lean, high-quality protein for muscle repair and satiety
🥬 Zucchini & carrot – Adds fibre, vitamins and volume without excess calories
🍚 Rice paper – Light carbohydrate source for energy
🧄 Garlic & onion powders – Adds flavour with minimal calories

These Steamed Chicken & Veg Rice Paper Rolls are a practical example of how simple ingredients can create a highly nutritious, balanced meal. With a strong protein base, added fibre from vegetables and minimal fat, they support satiety, muscle recovery and overall energy levels.

 

Including meals like this in your weekly routine can help improve dietary quality while keeping calories in check. High-protein, low-fat meals have been shown to support fullness and reduce overall energy intake, which can be beneficial for body composition goals.

 

They are also highly versatile, allowing you to adjust flavours and sauces to suit your preferences without changing the core nutritional value. Keeping recipes like this on hand makes it easier to stay consistent, fuel your body properly and still enjoy what you eat.