Enjoy these irresistible Chicken and Vegetable Spring Rolls, boasting a golden, crispy exterior and a flavourful filling of seasoned chicken and vegetables. Prepared by baking in the oven or cooking in an air fryer, they offer a lighter, healthier option that is lighter on the calories. Perfect served as an appetizer or a side for your at-home fakeaway.
I love whipping up a batch of these spring rolls – they have easily become a family favourite! They add an extra special touch to our homemade Chinese Feast nights and are just as tasty served cold for the kids' lunches or a picnic the next day. Plus, they're so versatile! Experiment with different proteins like pork, shrimp, or tofu for a vegetarian option.
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Calories in Chicken and Vegetable Spring Rolls
This delicious Chicken and Vegetable Spring Rolls are 119 calories each
If you're looking for more recipes within the same calorie range, you'll find an abundance of options in my dedicated collection of 100+ calorie recipes.
If you're following a calorie-controlled diet or a healthy eating plan, it's important to calculate your daily calorie intake using a reliable calorie calculator. Please note that the calorie counts provided are estimates and can vary based on specific ingredients and serving sizes. Personalizing your calculations is essential to meet your individual needs. By using a calorie calculator, you can make informed choices and stay on track with your dietary goals.
Ingredients Needed
Here are some notes on the ingredients used in this recipe:
- Low-Calorie Spray Oil: Used for cooking the vegetables and spraying the baking tray to reduce the amount of added fats in the dish. Use your preferred choice of low calorie spray, I prefer olive oil or avocado sprays without any added emulsifiers.
- Beansprouts: Provide a crunchy texture and fresh flavour to the filling.
- Slaw Mix (Carrots and Cabbage): Adds a colourful and crisp element to the filling, contributing to both texture and taste.
- Grated Fresh Ginger: Infuses the filling with a warm, aromatic flavour, enhancing the overall taste profile of the spring rolls.
- Crushed Garlic: Provides a savoury and pungent flavour to the filling, complementing the other ingredients.
- Leftover Roast Chicken (Meat Only), Shredded: Adds protein and a rich flavor to the filling, utilizing leftover roast chicken for a delicious and economical twist.
- Oyster Sauce: Enhances the umami flavour of the filling, adding depth and richness to the overall taste.
- Black Pepper: Adds a subtle heat and depth of flavour to the filling, balancing out the other ingredients.
- Spring Roll (Egg Roll) Wrappers: These thin pastry sheets act as the outer casing for the spring rolls, giving them a delightful crispy texture after baking. You can typically find them in supermarkets, but they are also commonly available in Asian supermarkets. It's important not to confuse them with rice paper wrappers, as they have different textures and uses.
Once you've gathered all the ingredients and prepared them accordingly, you're all set to create this easy and delightful recipe.
See the recipe card for specific quantities and instructions.
How To Make Chicken and Vegetable Spring Rolls
See below for my step by step images for how to make the chicken and vegetable spring rolls
Saute beansprouts, veggies, chicken, garlic and ginger. Add oyster sauce and black pepper. Set aside to cool
Add some of the mixture to the centre of spring roll wrapper and fold in the corners.
Fold one of the points right up across (like an unsealed envelope)
Fold over the other point, to make a spring roll. Slightly wet the point with some water, to seal.
Then they are ready to be placed on a baking tray spray with low calorie spray and baked in the oven or you can cook these in your air fryer.
Variations and Substitutes
Elevate your spring roll game with these innovative twists on the classic Chicken and Vegetable recipe:
- Vegetarian Option: For a meat-free alternative, omit the chicken and opt for a variety of vegetables such as bell peppers, mushrooms, bamboo shoots, or water chestnuts.
- Protein Substitutes: Feel free to experiment with different protein options to suit your preferences. Substitute the chicken with small prawns (shrimp) for a seafood twist, or use pork or ground chicken for a traditional flavour. Alternatively, try turkey or pork mince for a leaner option.
- Sauce Alternatives: If you prefer a different flavour profile, swap the oyster sauce for sweet chilli sauce. This will add a tangy sweetness to the filling, providing a delightful contrast to the savory ingredients.
- Customization: Don't hesitate to personalize the filling according to your taste preferences. Additions like sliced spring onions, chopped cilantro (coriander), or a dash of soy sauce or other sauces of your choice can enhance the flavour and texture of the spring rolls, making them uniquely yours.
By experimenting with these variations and substitutes, you can create a different version every time.
More Chinese Recipes
Complete your Chinese Fakeaway with some of these other recipes:
- Chinese Lemon Chicken
- Egg Fried Rice
- Beef Chow Mein
- Salt and Pepper Chicken
- Black Pepper Beef
- Sweet and Sour Chicken
- Chinese Chicken Curry
- Beef in Oyster Sauce
- Sweet Chilli Beef
or if you would like more recipe ideas - head on over to the FULL RECIPE INDEX where you will find over 900 delicious recipes with calories and you can search by meal type, ingredients, course, diet and more.
All recipes on Slimming Eats have estimated nutritional information for your convenience.
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Recipe Card
Chicken and Vegetable Baked Spring Rolls (Oven or Air Fryer)
Chicken and Vegetable Spring Rolls, boasting a golden, crispy exterior and a flavourful filling of seasoned chicken and vegetables. Prepared by baking in the oven or cooking in an air fryer,
Ingredients
- low calorie spray oil
- 1 cup (105g) of beansprouts
- 1 cup (110g) of slaw mix (carrots and cabbage)
- 1 teaspoon of grated fresh ginger
- 1 garlic clove, crushed
- 130g (1 cup) of leftover roast chicken (meat only), shredded
- 2 tablespoon of oyster sauce
- black pepper
- 6 egg roll (spring roll) wrappers
Instructions
Oven Method:
- Preheat your oven to 180°C (fan), 200°C (conventional), 400°F, or gas mark 6.
- Spray a frying pan with low-calorie spray oil.
- Add the beansprouts, slaw mix, ginger, and garlic to the pan. Stir-fry for a couple of minutes.
- Add the cooked shredded chicken, oyster sauce, and a good pinch of black pepper. Continue to stir-fry for a couple more minutes until excess liquid is reduced. Set aside to cool.
- Once the mixture has cooled, take one egg roll wrapper.
- Place some of the mixture in the centre and fold in the corners.
- Fold one of the points up and across (like an unsealed envelope), then fold over the other point to form a spring roll. Dampen the point with water to seal. Repeat with the remaining spring rolls.
- Spray a baking tray with low-calorie spray.
- Arrange the spring rolls on the tray and spray them lightly with more low-calorie spray.
- Bake in the oven for approximately 20 minutes, remembering to turn them over halfway through cooking, until golden brown.
Air Fryer Method:
- Follow Steps 1-7 above
- Place spring rolls on a plate and spray both sides with low calorie spray
- Add spring rolls to air fryer basket anD Air Fry at 190c or 375f for approx 15 minutes or until golden (flip over half way)
- Enjoy
Notes
Please see below for full nutritional info and additional details about recipe:
- Calories - scroll down to nutritional info box
- WW Points and other Slimming or Weight Loss programs - due to plans regularly changing and updating, we recommend calculating with the official tools you get as a member to those plans to ensure accuracy of values.
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Nutrition Information
Yield 6 Serving Size 1 SPRING ROLLAmount Per Serving Calories 119Total Fat 2gSaturated Fat 0.7gCholesterol 13mgSodium 317mgCarbohydrates 6gFiber 0gSugar 3gProtein 18g
Nutritional information is an estimate and is to be used for informational purposes only. Ingredients can vary greatly from brand to brand and therefore it would be impossible to give accurate information.
Marion Anderson says
Can these be made with lasagne sheets or would that make them too heavy?