These easy fruit spring rolls are a nutrient dense snack, breakfast or healthy dessert that is naturally gluten free and vegan!
One of my favourite summer appetizers or snacks is cold rolls (hence why I have a recipe for them here). I love that I can use up whatever veggies, protein and noodles I have going on in the house, and they’re delicious dipped in homemade or store-bought sauce. But as I try to get creative with new interesting breakfasts for my son, I had an idea – why don’t I make sweet fruit spring rolls, instead? And alas, these beauties were born and man, were they ever good.
Key Ingredients for Easy Fruit Spring Rolls
Quinoa- Quinoa is packed with plant based protein and fibre and is a hearty delicious grain. I always make a big batch of it at the start of the week and then can throw it into salads, soups, stir-fries, breakfast bowls or meals like this!
Nut Butter- Use your favourite or whatever your family has on hand, but this not only adds healthy fats, fibre and protein, but also is the “glue” that sticks your quinoa together.
Rice paper wraps– Yah, you kinda need these to make rice paper rolls. These are usually found in the Asian / International section of your local grocery store.
Fruit – Use whatever you like and enjoy. I do find that mangos are particularly delicious, but you could make these in the fall with apples, summer with blueberries, and spring with strawberries if you want.
Toppings- Add in any seeds or nuts you would like to add a satisfying crunch.
Yogurt- This is my go to dip, and if you’re not vegan, you can use a Greek yogurt for extra protein. Otherwise, any plant based yogurt will work here!
How to wrap a rice paper roll like a pro
So I will be totally honest, I’m kind of lazy when it comes to rolling my rice paper spring rolls. It’s just not my forte and in my mind, it tastes good no matter how sloppy its done LOL. But I will tell you how to do it well if you want to present these to a crowd (my picky toddler really could not care less).
- Wet your work surface just a bit until it’s damp.
- Place a rice paper into a bowl (I use a pie plate) filled with lukewarm water and let it sit in the water for a good 15 seconds until very soft but not falling apart.
- Place on your work surface and add in your fillings about 2/3 of the way down.
- If you want the pretty fillings to show, you will need to put the fruit on the bottom, then some quinoa, then more fruit on the top. It’s definitely easier to work with if the quinoa is on the bottom (it makes a nice bed for everything to sit on), but hey, instagram is important too.
- Roll the the bottom over the ingredients as tightly as you can.
- Tuck in the sides, then roll all the way up as tightly as you can.
what should I serve these cold rolls with?
These cold rolls are great for breakfast with some yogurt for added protein, or for a snack all on their own.
FAQ about this recipe
Here are some of the commonly asked questions about this recipe.
Can i use rice or noodles instead of quinoa?
Yes, this recipe is very versatile when it comes to the carbs (you could even just do fruit if you really wanted to), but I do love quinoa for the extra protein!
Can i make these nut free?
You can use sunbutter for these fruit spring rolls to make them nut free and school friendly if packing these into lunch boxes.
What herbs could you add?
If you have access to some summer herbs, basil or mint would be so delicious in these rice paper wraps with all that summer fruit!
How can i make these even more like a dessert?
Ohhh good question! I would totally add in some chocolate chips or skor bits to the roll and then serve it with a dark chocolate dip instead of yogurt. HELLO.
what is your favourite yogurt for dipping?
I prefer a plain Greek yogurt with a little honey swirled in, but if you’re plant based, a soy yogurt will have the most protein compared to almond, or coconut.
are these kid friendly?
Are you kidding? Look how fun they are! Kids LOVE to dip (check out some of my favourite dips here), so these are fruity, sweet, colourful and super dippable.
do you have any other fruit-filled hand held snacks on the blog?
Yes, we love a good on the go snack! Here are some favourites:
What are some of your favourite add ins for these easy fruit spring rolls? Leave me a comment below with ideas on what you’re adding!
Easy Fruit Spring Rolls
- In a bowl, mix together the cooked quinoa, nut butter, cinnamon and salt. Set aside.
- Carefully place one rice paper wrap into a pie plate filled with luke warm water. Allow it to soften until it's easily pliable. Place on a flat surface or cutting board.
- Layer about 3 tbsp of the quinoa mixture onto the lower 2/3 of the wrap along with the fruit, and nuts or seeds. Roll the bottom over the filling, then tuck in the sides, and continue to roll up. Serve with yogurt for dipping!
Abbey Sharp is a Registered Dietitian (RD), regulated by the Ontario College of Dietitians. She is a mom, YouTuber, Blogger, award winning cookbook author, media coach specializing in food and nutrition influencers, and a frequent contributor to national publications like Healthline and on national broadcast TV shows.