Spring rolls and egg rolls are popular appetizers found in many Asian cuisines. They are cylindrical rolls filled with vegetables, meat, seafood, or a combination, then wrapped in a thin wrapper and fried or baked. With the rising popularity of gluten-free diets, many people wonder if these tasty appetizers are safe to eat on a gluten-free diet. The answer depends on the specific ingredients used in the spring roll or egg roll wrapper.
Gluten Overview
Gluten is a protein found in grains like wheat, barley, and rye. People with celiac disease or non-celiac gluten sensitivity cannot tolerate gluten and experience symptoms like abdominal pain, bloating, and fatigue when they eat it. The only treatment for celiac disease or gluten sensitivity is strictly following a 100% gluten-free diet. This means reading ingredient labels carefully and avoiding any foods that contain gluten.
For a food product to be considered gluten-free, it must contain less than 20 parts per million of gluten. This trace amount is generally recognized as safe for most people with celiac disease or gluten sensitivity. Anything containing wheat, barley, rye or oats that have been cross-contaminated with gluten during processing are not permitted on a gluten-free diet.
Spring Roll Wrappers
Spring roll wrappers are made from wheat flour in many cases, making them unsuitable for a gluten-free diet. However, rice paper wrappers are a gluten-free alternative used to make fresh spring rolls.
Rice paper wrappers are made from rice flour and water. When selecting rice paper wrappers, it’s important to check the ingredients list and make sure no gluten containing grains are included. Some brands may also process wheat-based spring roll wrappers on the same equipment, raising the risk of cross-contamination. Choosing a trusted gluten-free brand of rice paper wrappers is the best way to avoid any issues.
In addition to the wrapper, the fillings used in a spring roll must also be gluten-free. Common fillings like vegetables, cooked shrimp, chicken, rice vermicelli and fresh herbs are naturally gluten-free. But any sauces or seasonings added to the filling should be checked for gluten-containing ingredients.
As long as fresh rice paper wrappers and gluten-free fillings are used, spring rolls made at home can be a tasty gluten-free appetizer. Pre-made spring rolls found at restaurants or frozen food aisles may be more risky due to potential cross-contamination issues.
Egg Roll Wrappers
Most egg roll wrappers are made from wheat flour, making them unsuitable on a gluten-free diet. However, there are some gluten-free egg roll wrapper options available.
Some brands of egg roll wrappers use a combination of rice flour and tapioca starch rather than wheat flour in their ingredients list. These can be a good gluten-free choice as long as no cross-contamination issues are present in manufacturing. As always, checking the specific brand and ingredients list is important.
There are also gluten-free egg roll wrapper recipes that use rice flour, tapioca starch or a blend of the two. These homemade wrappers avoid the uncertainty of pre-made wrappers regarding ingredients and manufacturing processes.
With homemade wrappers or reputable gluten-free pre-made egg roll wrappers, the egg roll fillings must also be free of gluten. Sticking to whole foods like cooked meat, vegetables, and rice in the filling helps minimize any risks. As with spring rolls, any sauce or seasoning added to the filling should be vetted for gluten-containing ingredients.
Are Spring Rolls or Egg Rolls Healthier?
When it comes to nutrition, there is no significant difference between spring rolls and egg rolls when comparing similar fillings and portion sizes. However, the way each type is cooked can impact the overall health value.
Spring rolls have the advantage of being fresh and not fried. Fresh spring rolls are filled, rolled in rice paper wrappers, then served right away without any additional cooking. The wet rice paper wrapper simply softens and sticks together when filled. This makes fresh spring rolls a light appetizer option.
Egg rolls are typically fried before serving, adding more calories and fat. However, egg rolls can also be baked in the oven, eliminating the extra oil and making them a healthier choice.
Portion size is another important health consideration with both spring rolls and egg rolls. These appetizers are often served in large portions or as an entrée, which can mean excessive calories in one sitting. Enjoying just 1-2 rolls as a starter portion is a healthier way to incorporate them into a meal.
| Spring Rolls (fresh, not fried) | Egg Rolls (oven baked) |
|---|---|
| Around 75 calories per roll | Around 80 calories per roll |
| Lower in fat when using lean fillings | Can be higher in fat with fatty fillings |
| Higher in fiber from fresh vegetable fillings | Lower in fiber as fillings are typically cooked |
| Contain antioxidants from fresh herbs and veggies | May be lower in antioxidants as fillings are cooked |
As seen in the table, fresh spring rolls and oven baked egg rolls have some subtle nutritional differences. But they can both provide a gluten-free appetizer choice when following a gluten-free diet.
Are Restaurant Spring Rolls and Egg Rolls Safe When Gluten Free?
Dining out while gluten-free does require some caution with menu items like spring rolls and egg rolls. Cross-contamination poses the biggest risk at restaurants. Even if the wrapper or filling ingredients are gluten-free, cross-contact with other wheat-containing foods during prep could contaminate the dish.
When ordering, ask the server about how the spring rolls or egg rolls are prepared. Ingredients should also be confirmed as gluten-free. Some tips for inquiring include:
- Ask if they use wheat or rice paper wrappers
- Request if they can be grilled or oven baked rather than fried (in shared oil)
- Ask if fillings are cooked separately from wheat-based dishes
- Request no sauce or dipping sauce on the side
If the restaurant cannot confirm their preparation process or ingredients, it may be safest to skip spring rolls or egg rolls when dining out gluten-free.
Some additional dining out tips include:
- Check restaurant allergen menus or online information
- Stick to dedicated gluten-free restaurants when possible
- Call ahead to ask about menu items and preparation
Following these precautions helps minimize the risk of gluten exposure when ordering dishes like spring rolls or egg rolls away from home.
Gluten-Free Spring and Egg Roll Recipes
Making spring rolls or egg rolls at home is the best way to control ingredients and avoid cross-contamination. Here are some recipe ideas:
Gluten-Free Spring Roll Recipes
- Shrimp Spring Rolls – shrimp, rice vermicelli, carrot, lettuce, mint, cilantro
- Chicken Spring Rolls – ground chicken, cabbage, carrot, onion, garlic, ginger
- Vegetable Spring Rolls – cabbage, carrot, bell pepper, avocado, cucumber, basil
- Tofu Spring Rolls – tofu, rice noodles, peanut sauce, basil, mint
Gluten-Free Egg Roll Recipes
- Pork and Cabbage Egg Rolls – ground pork, napa cabbage, garlic, ginger, sesame oil
- BBQ Chicken Egg Rolls – chicken, barbecue sauce, onion, cheese
- Buffalo Chicken Egg Rolls – chicken, hot sauce, celery, blue cheese
- Italian Egg Rolls – ground beef, spinach, tomato, onion, garlic
These recipes allow you to enjoy appetizing spring rolls or egg rolls gluten-free. Feel free to get creative and customize them using your favorite gluten-free ingredients.
Gluten-Free Egg Roll and Spring Roll Products
For convenience, there are some pre-made gluten-free spring and egg roll products available. When purchasing, always carefully read the label to confirm the item is certified gluten-free and made in a facility free from cross-contamination.
Some gluten-free brands to look for include:
- Celia’s Egg Rolls
- Van’s Gluten Free Spring Roll Wrappers
- Three Lilies Rice Paper Spring Roll Wrappers
- Omni Foods Egg Rolls
- Feel Good Foods Egg Rolls
These products allow you to quickly prepare gluten-free spring rolls, egg rolls, and dishes like fresh summer rolls. Just be cautious of potential cross-contamination when handling and cooking.
Conclusion
Spring rolls and egg rolls can fit into a gluten-free diet, but do require some care when selecting products and dining out. Opting for fresh spring rolls wrapped in rice paper along with egg rolls made with gluten-free wrappers are the safest options. When eating out, be sure to ask about preparation details to avoid potential gluten cross-contact. Making spring rolls or egg rolls at home using all gluten-free ingredients is the best way to control your exposure risk. With the proper precautions, both spring rolls and egg rolls can still be enjoyed as appetizing starters on a gluten-free diet.
