Rice Paper Veggie Wraps

Vegetarian, light, and crunchy, with the option to add meat (chicken or shrimp are suggested). These wraps are also wheat-free and require no cooking! Eat right away or refrigerate. Pour desired dressing into a small bowl; serve alongside the wraps.

Rice Paper Veggie Chicken Wraps on white plate
Prep Time:
1 hr
Total Time:
1 hr
12 wraps


  • 12 rice wrappers (8.5 inch diameter)

  • 2 large beets, cut into matchsticks

  • 4 carrots, shredded (preferably multicolored)

  • 1 large ripe avocado, sliced

  • 1 English cucumber, cut into matchsticks

  • 24 thin slices Parmesan cheese, sliced into strips

  • 1 ½ cups kale

  • 2 large radishes, cut into matchsticks

  • 1 small bunch alfalfa sprouts

  • 1 cup poppy seed salad dressing


  1. Put warm water into a shallow pan large enough to fit a rice paper wrapper. Soak 1 wrapper until softened; carefully transfer to a large cutting board or plate.

  2. Arrange a portion of beets, carrots, avocado, cucumber, Parmesan cheese, kale, radishes, and sprouts in the center of the wrapper with tips of vegetables extending above the top. Fold the bottom of the wrapper as far over the filling as possible. Fold in each side; place on a plate. Repeat with the remaining wrappers and vegetables.

  3. Pour 1/4 cup salad dressing into a small bowl; serve alongside 3 wrappers.

Cook's Notes:

Use any variety of beets, radishes, and sprouts that you prefer.

Arugula or mixed greens may be substituted for the kale.

4 to 6 pickling cucumbers may be used in place of the English variety.

Use a vegetable shredder for the root vegetables and cucumber if available.

You can use any cheese you prefer.

You can also cut a bit off each side before you start wrapping if you discover there is more wrapping than you desire.

You can choose from any of your favorite dressings; coconut vinegar and chile dip go great with this recipe as well.

Editor's Note:

Nutrition data for this recipe includes the full amount of poppy seed dressing. The actual amount of dressing consumed will vary.

Nutrition Facts (per serving)

853 Calories
54g Fat
62g Carbs
30g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 853
% Daily Value *
Total Fat 54g 69%
Saturated Fat 15g 76%
Cholesterol 74mg 25%
Sodium 1510mg 66%
Total Carbohydrate 62g 22%
Dietary Fiber 11g 41%
Total Sugars 27g
Protein 30g
Vitamin C 51mg 255%
Calcium 765mg 59%
Iron 3mg 16%
Potassium 1290mg 27%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.