High Protein Steamed Rice Rolls
Elevate your meal prep with these High Protein Steamed Rice Rolls, a nutritious and flavorful twist on the classic dim sum favorite. Made with a delicate rice and tapioca batter, these rolls deliver a light and silky texture, while the protein-packed filling of seasoned tofu or optional shredded chicken provides a satisfying and healthy bite. Perfectly steamed to perfection, the rolls are garnished with fresh green onions and pair beautifully with soy or chili sauce for added flavor. Whether you're looking for a high-protein snack, a light lunch, or a crowd-pleasing appetizer, this gluten-free, low-fat recipe is a delicious and versatile choice for anyone seeking a wholesome balance of taste and nutrition.
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Recipe Information
Ingredients
- 120 grams Rice flour
- 30 grams Tapioca starch
- 400 milliliters Water
- 0.5 teaspoons Salt
- 150 grams Firm tofu
- 100 grams Cooked chicken breast (optional protein option)
- 2 stalks Green onions, finely chopped
- 2 tablespoons Soy sauce (low sodium)
- 1 teaspoons Sesame oil
- 0.25 teaspoons Black pepper
- 1 teaspoons Cooking spray or vegetable oil
Instructions
In a large mixing bowl, whisk together the rice flour, tapioca starch, water, and salt until smooth. Set the batter aside to rest for 10 minutes.
Prepare the filling: Crumble the firm tofu into small pieces. If using cooked chicken as an additional protein option, shred it into small pieces as well.
Heat sesame oil in a non-stick pan over medium heat. Add the crumbled tofu (and chicken, if using) to the pan. Season with soy sauce, black pepper, and half of the chopped green onions. Sauté for 3-4 minutes until the tofu is slightly golden and the flavors are well combined. Remove the filling from the heat and set aside.
Lightly grease a flat, heatproof plate or tray using cooking spray or a small amount of vegetable oil.
Bring a large pot with a steamer attachment to a boil over medium heat.
Stir the batter to ensure no sediment has settled. Pour a thin, even layer of batter onto the greased plate (approximately 1/4 cup for each roll, depending on the size of the plate). Tilt the plate to spread the batter into a thin, even layer.
Place the plate into the steamer and cover with a lid. Steam for 2-3 minutes, or until the rice sheet becomes translucent.
Carefully remove the plate from the steamer and allow it to cool slightly for 1 minute. Using a spatula, gently loosen the edges of the steamed rice sheet.
Spoon a portion of the tofu (and chicken, if using) filling onto one side of the rice sheet. Roll it up tightly to form a rice roll.
Repeat the process with the remaining batter and filling, greasing the plate each time before pouring new batter.
Once all rolls are prepared, garnish with the remaining green onions and serve warm. Optional: Serve with additional soy sauce or chili sauce on the side for dipping.
Nutrition Facts
Calories |
997 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 26.9 g | 34% | |
| Saturated Fat | 4.2 g | 21% | |
| Polyunsaturated Fat | 5.8 g | ||
| Cholesterol | 85 mg | 28% | |
| Sodium | 2298 mg | 100% | |
| Total Carbohydrate | 130.1 g | 47% | |
| Dietary Fiber | 5.4 g | 19% | |
| Total Sugars | 3.5 g | ||
| Protein | 58.9 g | 118% | |
| Vitamin D | 0.1 mcg | 1% | |
| Calcium | 305 mg | 23% | |
| Iron | 5.3 mg | 29% | |
| Potassium | 839 mg | 18% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
