September 28, 2023
Discover everything you need to know about rice paper, a healthy gluten-free alternative to traditional wheat wraps. Explore delicious recipes, tips for buying and storing rice paper, and more.


With the rise of gluten-free diets, it can be challenging to find substitutes for traditionally wheat-based foods. Fortunately, there are many healthy, gluten-free alternatives, and one of them is rice paper. In this article, we will explore everything you need to know about rice paper, including its health benefits, delicious recipes, and tips for buying and storing it.

Rice Paper and Gluten-Free Eating: Everything You Need to Know

Rice paper is a thin, translucent wrap made from rice flour, water, and salt. It is a staple in Vietnamese cuisine and commonly used to make spring rolls. Unlike traditional wheat wraps, rice paper is naturally gluten-free, making it an excellent option for those with celiac disease or gluten intolerance.

Rice paper is also low in calories and fat, making it a healthy alternative to wheat wraps. Additionally, it is high in fiber, which can help aid digestion and promote a feeling of fullness.

Gluten-Free Rice Paper Recipes to Try

Rice paper is incredibly versatile and can be used in both sweet and savory recipes. Below are ten delicious recipes that use rice paper:

1. Fresh Spring Rolls with Peanut Sauce
2. Rainbow Vegetable Rice Paper Rolls
3. Chicken Avocado Salad Spring Rolls
4. Mango and Coconut Rice Paper Rolls
5. Vietnamese-Style Grilled Pork Rice Paper Rolls
6. Vegan Tofu Rice Paper Rolls
7. Shrimp and Mango Rice Paper Rolls
8. Chocolate Banana Rice Paper Rolls
9. Smoked Salmon and Avocado Rice Paper Rolls
10. Spicy Tuna Rice Paper Rolls

Each recipe comes with step-by-step instructions and photos, making it easy to create these delicious dishes at home.

How to Make Gluten-Free Spring Rolls Using Rice Paper

Making spring rolls using rice paper is a straightforward process. Below is a step-by-step guide on how to make gluten-free spring rolls using rice paper:

1. Dip a sheet of rice paper in warm water for about 15 seconds, or until it becomes pliable.
2. Remove the rice paper from the water and lay it flat on a clean surface.
3. Add your desired fillings, such as shrimp, lettuce, and herbs, to the center of the rice paper.
4. Fold the bottom of the rice paper over the fillings, then fold in the sides.
5. Roll the rice paper tightly, making sure the fillings are packed tightly inside.
6. Repeat the process with the remaining rice paper sheets and fillings.

Rice paper can be filled with a variety of ingredients, making it a versatile and healthy meal or snack.

Beyond Traditional Wraps: Creative Ways to Use Rice Paper in Your Cooking

Rice paper can be used in a variety of creative ways beyond traditional wraps. For example, it can be used in place of phyllo dough to make mini pies or crispy baked snacks. It can also be used as a coating for baked dishes, such as chicken tenders or fish fillets.

Here are a few examples of innovative recipes that use rice paper:

1. Crispy Baked Rice Paper Tacos
2. Baked Rice Paper Apple Pie Bites
3. Rice Paper Sushi Rolls

These recipes are just a few examples of the many ways that rice paper can be used to create delicious and healthy dishes.

Rice Paper vs Wheat Wraps: Which is Better for Your Health?

When comparing rice paper to wheat wraps, there are a few key differences to consider. One major difference is in the macronutrient content. Rice paper is low in calories and fat, while wheat wraps tend to be higher in both.

Another difference is in the glycemic index. Rice paper has a lower glycemic index than wheat wraps, which means it is less likely to cause blood sugar spikes. Additionally, rice paper is a good source of fiber, which is essential for good digestion.

However, wheat wraps may be a better source of protein, as they are often made with whole grains. Ultimately, the best option depends on your individual dietary needs and preferences.

7 Tips for Buying and Storing Gluten-Free Rice Paper

When buying and storing gluten-free rice paper, there are a few tips to keep in mind:

1. Check the ingredients list to ensure that the rice paper is gluten-free and does not contain any allergens.
2. Look for certifications on the packaging, such as a gluten-free or non-GMO label.
3. Store rice paper in a cool, dry place away from direct sunlight, which can cause it to dry out.
4. Keep rice paper in an airtight container or plastic wrap to prevent it from becoming brittle and difficult to work with.
5. Use rice paper within six months of purchase to ensure freshness.
6. If your rice paper becomes brittle or difficult to work with, soak it in warm water for a few seconds to soften it back up.
7. Experiment with different brands and types of rice paper to find the best one for your needs.


Rice paper is a healthy and delicious gluten-free alternative to traditional wheat wraps. Whether you are making spring rolls, tacos, or baked treats, rice paper is a versatile ingredient that can be used in a variety of dishes. With these creative recipe ideas and tips for buying and storing rice paper, you can start experimenting with this tasty ingredient in your cooking today.

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