Healthy Air Fryer Veggie Spring Rolls – Easy Crisp Rainbow Filling

Let me set the scene: you crack open your air fryer and the scent of toasted sesame and tender, sizzling veggies comes rolling out, carrying all the excitement of a street market in springtime. The wrappers are golden and shatter-crisp—just waiting for that first satisfying crunch. You know, the kind of crunch you hear before you even taste it, promising a rainbow of flavors inside.

The first time I made these healthy air fryer veggie spring rolls, I had my doubts (I mean, could an air fryer really deliver that takeout crunch?). But there I was, standing in my tiny kitchen, watching the rolls puff and brown, and when I finally pulled them out, I paused. I took a breath, broke one open, and honestly, I just smiled. It was the kind of moment that makes you glad you tried something new. The bright colors from the carrots, purple cabbage, and bell pepper peeked out, and it felt like discovering a secret stash of happiness—right in my own kitchen.

These spring rolls have a memory stitched into every bite. When I was knee-high to a grasshopper, my grandma used to let me help roll spring rolls for Sunday dinners. We’d laugh as our fillings tumbled out, and she’d always say, “The messier, the tastier.” I’ve chased that taste ever since—something fresh, crunchy, and full of joy. Years later, on a rainy weekend, I tried air frying them for a lighter twist and, oh boy, I wish I’d figured it out sooner.

My family couldn’t keep their hands off—my kids gobbled them up before I could snap a photo, and even my veggie-wary husband went back for seconds. These healthy air fryer veggie spring rolls have become a staple: perfect for potlucks, a sweet treat for your kids’ lunchboxes, or just to brighten up your Pinterest board. Let’s face it, they’re dangerously easy and bring pure, nostalgic comfort with every bite.

I’ve tested these a dozen times (in the name of research, of course), and each batch feels like a warm hug. They’re my go-to for family gatherings and gifting, and honestly, you’re going to want to bookmark this one.

Why You’ll Love These Healthy Air Fryer Veggie Spring Rolls

If you’re searching for a healthy snack or appetizer that checks all the boxes—flavor, crunch, and color—these healthy air fryer veggie spring rolls are about to become your new obsession. Here’s why I keep coming back to this recipe (and why you will too):

• Quick & Easy: These rolls come together in under 35 minutes, perfect for busy weeknights, packed lunches, or last-minute cravings. The air fryer does the heavy lifting with almost zero oil.
• Simple Ingredients: No unusual items or fancy sauces—just honest veggies you probably have in the fridge (think carrots, cabbage, bell peppers, and a few pantry staples).
• Perfect for Any Occasion: These spring rolls work for everything—lunchbox surprises, party platters, movie nights, or even as a light dinner with a salad. They’re the “one more, please” kind of finger food.
• Crowd-Pleaser: Kids love the fun colors. Adults love that satisfying crunch. Even picky eaters (trust me, I’ve got a few in my house) get excited when these hit the table.
• Unbelievably Delicious: The texture is next-level—golden and crisp on the outside, with a juicy, flavorful rainbow filling. There’s just enough garlic, ginger, and sesame to make you close your eyes and savor.

What makes these healthy air fryer veggie spring rolls stand out? For one thing, the filling is sautéed just enough to bring out the veggies’ sweetness without turning them soggy. Plus, air frying means you skip all the greasy mess (and guilt) of deep frying but still get that irresistible crunch. I use a special trick—lightly brushing the rolls with sesame oil before air frying—for that nutty, toasty flavor you usually only get from the real deal.

This recipe isn’t just good—it’s the kind where you find yourself sneaking a second (or third) right off the tray. Comfort food that feels lighter, faster, and, dare I say, even more fun than takeout. You’ll impress guests without breaking a sweat, and your family will ask for these again and again. That’s a win in my book.

What Ingredients You Will Need

There’s no need to overcomplicate things here—these healthy air fryer veggie spring rolls rely on simple, wholesome ingredients that shine. They’re easy to find and easy to swap if you’re in a pinch. Here’s what you’ll need:

• Spring Roll Wrappers (rice paper or wheat-based; about 12 sheets, 8-inch size works best)—I like the classic wheat wrappers for extra crunch, but rice paper is great for gluten-free folks.
• Carrots, julienned (1 cup / 120g)—Adds sweetness and that signature crunch. Rainbow carrots look especially pretty here.
• Purple Cabbage, shredded (1 cup / 80g)—Vibrant color and earthy flavor. Green cabbage works in a pinch.
• Red Bell Pepper, thinly sliced (1/2 cup / 60g)—For a pop of color and juicy bite. Any color bell pepper is fine.
• Bean Sprouts (1/2 cup / 50g)—Fresh and crunchy. If you don’t have them, skip or add extra cabbage.
• Green Onions, thinly sliced (2 stalks)—For a little zing and color.
• Garlic, minced (2 cloves)—Brings in that classic flavor punch.
• Fresh Ginger, grated (1 tsp / 5g)—Adds warmth and a subtle kick.
• Soy Sauce or Tamari (2 tbsp / 30ml)—For seasoning. Tamari makes it gluten-free.
• Sesame Oil (1 tbsp / 15ml)—A little goes a long way for authentic flavor. I love Kadoya brand for this.
• Salt & Black Pepper (to taste)
• Optional Add-Ins:
  • Mushrooms, thinly sliced (shiitake or cremini; adds umami and moisture)
  • Snow Peas or Snap Peas, julienned (for a bit of sweetness and crunch)
  • Chili Flakes (for a touch of heat, if you like things spicy)
  • Cooked Vermicelli Noodles (for extra heartiness; just a small handful, well drained)

Ingredient Tips:

• Choose firm, brightly colored veggies for best texture.
• Shred or julienne everything evenly so the rolls cook up nice and crisp.
• For a gluten-free version, use rice paper wrappers and tamari.
• If you’re short on time, pre-shredded slaw mix is a handy shortcut.

I’ve tried a few brands of wrappers, and Wei-Chuan makes a sturdy, reliable one that holds up to air frying. And if you’ve got leftover veggies, toss them in—this recipe is forgiving and flexible!

Equipment Needed

• Air Fryer—Any basket-style model works. I use a 5-quart Philips, but my friend swears by her Ninja. If you don’t have an air fryer, you can bake these on a wire rack at 400°F (200°C).
• Large Skillet or Wok—For sautéing the filling. Nonstick or stainless steel both do the trick.
• Sharp Knife & Cutting Board—You’ll want good control for even, thin veggie slices.
• Mixing Bowl—To toss the filling ingredients together.
• Pastry Brush—For brushing sesame oil onto the wrappers (optional, but highly recommended for even browning).
• Measuring Cups & Spoons—For accuracy (and to keep that flavor balance just right).
• Wire Rack (optional)—For cooling, so the rolls stay crisp.

Alternative Tools: No air fryer? Use your oven with a convection setting and a wire rack for similar results. No pastry brush? Use the back of a spoon to spread oil. If you’re missing a skillet, even a large saucepan will do in a pinch—just don’t overcrowd the veggies.

Pro tip: I’ve found that parchment liners in the air fryer basket make cleanup a breeze (and prevent sticking). And if you’re on a budget, most big box stores carry solid air fryer models under $60 that will work perfectly for this recipe.

How to Make Healthy Air Fryer Veggie Spring Rolls

1. Prep the Vegetables (10 minutes)
   
   Wash and dry all your veggies. Julienne the carrots, shred the cabbage, thinly slice the bell pepper, and chop the green onions. If using mushrooms or snap peas, prep those, too. Freshness matters for that signature rainbow look!
2. Cook the Filling (7 minutes)
   
   Heat 1 teaspoon sesame oil in a large skillet or wok over medium-high heat. Add garlic and ginger, sauté for 30 seconds until fragrant. Toss in carrots, cabbage, bell pepper, and any other veggies. Stir-fry for 3-4 minutes until just tender but still vibrant. Add bean sprouts, green onions, soy sauce, salt, and pepper. Cook for 1 more minute, then taste and adjust seasoning.
3. Cool the Filling (5 minutes)
   
   Transfer the veggie mixture to a mixing bowl. Let it cool for 5 minutes—this keeps the wrappers from getting soggy. Spread out on a plate if you’re in a hurry.
4. Assemble the Spring Rolls (10 minutes)
   
   Lay a spring roll wrapper on a clean, damp towel or cutting board (cover the rest with a damp cloth so they don’t dry out). Spoon about 2-3 tablespoons (30-40g) of filling onto the lower third of the wrapper. Fold the bottom up over the filling, tuck in the sides, and roll tightly. Seal the edge with a dab of water.
   
   Tip: If using rice paper wrappers, dip each sheet briefly in warm water before filling.
5. Brush and Load the Air Fryer (2 minutes)
   
   Lightly brush or spray each roll with sesame oil for golden crispiness. Arrange rolls in a single layer in the air fryer basket—don’t overcrowd (work in batches if needed).
6. Air Fry (10 minutes)
   
   Set air fryer to 400°F (200°C). Cook rolls for 8-10 minutes, flipping halfway through, until crisp and golden on both sides. Some air fryers run hot—keep an eye to avoid burning.
7. Cool and Serve
   
   Transfer rolls to a wire rack for 2 minutes before serving. This keeps them crisp. Serve with your favorite dipping sauce—soy-sesame, sweet chili, or peanut sauce all work wonders.

Troubleshooting: If wrappers split, they may be overfilled or too dry—try using less filling and keeping wrappers covered until ready to use. If rolls aren’t browning, add a touch more oil or increase air fryer temp slightly.

Personal Tip: I prep the filling in advance and keep it chilled. That way, assembly is a breeze and the whole family can join in the rolling (it gets messy, but that’s the fun part!).

Cooking Tips & Techniques

• Don’t Overfill: Less is more with spring rolls—about 2-3 tablespoons of filling is just right. Overfilling leads to splits and leakage.
• Seal Well: Wet the edge of each wrapper and press firmly to seal. If you skip this, the rolls can pop open in the air fryer (and yes, I’ve learned this the hard way—hello, veggie confetti!).
• Even Sizing: Try to keep all your spring rolls the same size for even cooking. Smaller rolls crisp up faster and are easier to eat.
• Single Layer Only: Overlapping or stacking leads to soggy spots. If you have a small air fryer, cook in batches and keep finished rolls warm in a 200°F (95°C) oven.
• Watch the Last 2 Minutes: Air fryers can go from golden to burnt quickly. I set a timer for the last 2 minutes and check every 30 seconds—especially with rice paper wrappers, which brown fast.
• Leftover Filling: Don’t toss it! Use it in salads, stir into rice, or scramble with eggs for a lunch the next day.
• Brushing with Oil: A light coat of sesame oil before air frying gives the best flavor and sheen. Don’t soak them—just a thin brush or quick spray does the trick.

Honestly, I’ve had my fair share of soggy-bottom spring rolls and burnt edges before figuring out the right air fryer timing. Patience and a light touch with the oil are key. And if you’re multitasking, I recommend prepping all your rolls at once, then air frying in batches—it makes for a smoother (and less stressful) experience.

Variations & Adaptations

• Gluten-Free: Use rice paper wrappers and tamari or coconut aminos for seasoning. These get a little chewier in the air fryer but are still delicious.
• Protein Boost: Add 1/2 cup (100g) crumbled extra-firm tofu or cooked, shredded chicken to the filling for a more substantial roll. If using tofu, press it dry before adding.
• Spicy Thai Twist: Toss in 1 tablespoon (15ml) Thai sweet chili sauce and a handful of fresh cilantro to the filling. Top with chopped peanuts before rolling for extra crunch.
• Seasonal Veggies: In spring, use asparagus and baby spinach. In winter, try finely shredded Brussels sprouts and sweet potato for a heartier flavor.
• Low-Carb: Use collard green leaves blanched in hot water as the wrapper instead of traditional ones. Air fry as usual—these are surprisingly sturdy and tasty!
• Allergy Swaps: For soy allergies, use coconut aminos or a splash of lemon juice for acidity. Skip sesame oil if needed and use olive oil or avocado oil instead.

One of my favorite personal adaptations? I once added a spoonful of kimchi to the filling for a spicy, tangy bite—it was a hit with my adventure-loving friends. Don’t be afraid to experiment. This recipe is your canvas, and the air fryer is your brush!

Serving & Storage Suggestions

These healthy air fryer veggie spring rolls are best served fresh and hot, right out of the fryer. That’s when the wrappers are at their crispiest (and the colors pop for your Pinterest photos!).

• Serving Temperature: Serve immediately after cooling for 2 minutes on a wire rack. They’re perfect for dipping into soy-sesame sauce, sweet chili sauce, or a creamy peanut dip.
• Presentation: Arrange on a platter with fresh herbs (mint, cilantro), lime wedges, and a sprinkle of sesame seeds. For a party, add a bowl of dipping sauce in the center—these go fast!
• Pairings: Try with a side of edamame, Asian-style cucumber salad, or a simple miso soup. I love them with ginger green tea for a light lunch.
• Storage: Store cooled rolls in an airtight container, lined with paper towel, in the refrigerator for up to 3 days. They stay crispier if you don’t stack them.
• Freezer: Freeze uncooked, assembled rolls in a single layer, then transfer to a freezer bag. Air fry straight from frozen—just add 2-3 minutes to the cooking time.
• Reheating: Air fry leftovers for 2-3 minutes at 370°F (188°C) to restore crispiness. Avoid microwaving, or they’ll lose that crunch (trust me, I’ve tried!).
• Flavor Notes: The flavors deepen after a day in the fridge, making them great for meal prep. Just re-crisp before eating.

Nutritional Information & Benefits

Each healthy air fryer veggie spring roll (using wheat wrappers, no added protein, air-fried, and without sauce) contains roughly:

• Calories: 80
• Carbohydrates: 14g
• Protein: 2g
• Fat: 2g (mostly from sesame oil)
• Fiber: 2g
• Sodium: 150mg (from soy sauce)

What makes these spring rolls a nourishing choice? You’re getting loads of vitamins and antioxidants from the rainbow veggies—carrots for beta carotene, cabbage for vitamin C, and bell peppers for both. Air frying slashes the oil, keeping them light but satisfying.

They’re naturally dairy-free, and you can easily make them gluten-free or vegan. Just keep in mind: soy and wheat are common allergens here (check your wrappers and sauce). Personally, I love that these rolls make veggies exciting—my kids ask for them, and I feel good about putting something colorful and wholesome on the table.

Conclusion

So, why not give these healthy air fryer veggie spring rolls a try? They’re colorful, crunchy, and packed with flavor—plus, they’re a breeze to make with your air fryer. Whether you’re cooking for a crowd or just yourself, they’re a joyful way to add more veggies to your plate (and life).

Don’t be afraid to mix it up—swap in your favorite veggies, try different wrappers, or play with dipping sauces. That’s half the fun! This recipe has become a staple in my kitchen, not just because it’s easy, but because it brings people together and never fails to impress.

If you make these, I’d love to hear how they turned out! Drop a comment below, share your favorite variations, or tag me in your Pinterest-worthy creations. Here’s to happy, healthy snacking—one crisp, rainbow-filled bite at a time.

Frequently Asked Questions

Can I use rice paper wrappers instead of wheat wrappers in the air fryer?

Yes, you can! Rice paper gives a chewier texture and is perfect for gluten-free needs. Just soak in warm water for a few seconds before filling and watch closely—they brown faster in the air fryer.

What dipping sauces go well with these healthy air fryer veggie spring rolls?

My go-to is soy-sesame sauce, but sweet chili, peanut sauce, or even a tangy hoisin dip are all fantastic. Try mixing soy sauce with lime juice and a little honey for a quick homemade dip.

Can I make these ahead of time for meal prep?

Absolutely! You can assemble the rolls and keep them covered in the fridge for a day before air frying. To keep them crisp, air fry just before serving, or re-crisp in the air fryer for 2-3 minutes if needed.

What’s the best way to keep spring rolls crispy after air frying?

Cool them on a wire rack in a single layer—don’t stack. If you need to reheat, pop them back in the air fryer for a couple of minutes. Avoid the microwave if you want to keep that crunch.

Can I freeze these healthy air fryer veggie spring rolls?

Yes! Freeze uncooked, assembled rolls in a single layer, then transfer to a bag. Air fry straight from frozen—just add 2-3 extra minutes. They’re great for quick snacks or last-minute appetizers.

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