If you’ve ever looked at a pack of rice paper in your pantry and thought, “I should really do something fun with this,” this post is your sign. Rice paper is one of the most underrated, versatile ingredients ever! It crisps up beautifully, is naturally lower in fat, and works for both sweet and savoury creations.
Today, I’m sharing 5 delicious, healthy, high-protein rice paper recipes. Each one uses simple ingredients, they’re easy to prep, and they’re all airfryer/oven friendly. From high-protein spanakopita to crispy apple pies, these are the recipes that will actually make you excited to cook.
1. Rice Paper Spanakopita (High-Protein!)
A lighter, high-protein twist on the Greek classic. Crispy on the outside, creamy and cheesy inside, and ready in under 20 minutes. This is one of my favourite quick lunch ideas ever.
Rice Paper Spanakopita (High-Protein!)
Ingredients
Method
- Preheat airfryer or oven to 200°C.
- Mix all filling ingredients together and set aside.
- Beat the egg with water to create an egg wash.
- Dip each rice paper sheet into the egg wash, coating both sides.
- Overlap the rice paper sheets on a flat surface.
- Place filling on one side, fold in the edges, and roll tightly. Shape into a spiral.
- Spray lightly with oil and top with sesame seeds (optional).
- Airfry or bake for 15–20 minutes, or until golden and crispy.
Nutrition
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Let us know how it was!2. Classic “Macca’s” Apple Pie – Rice Paper Edition
All the nostalgic McDonald’s apple pie flavour… but healthier, lighter, and higher in volume. These go super crispy in the airfryer and taste like warm cinnamon heaven.
Classic “Macca’s” Apple Pie – Rice Paper Edition
Ingredients
Method
- Add butter, diced apples, sweetener, cinnamon, and nutmeg to a pan. Cook 4–5 minutes.
- Mix water and cornstarch, add to apples, and cook 1–2 more minutes until thickened. Cool completely.
- Mix eggs with milk/water and some cinnamon sugar.
- Dip 2 rice paper sheets into the mixture and stack them.
- Add apple filling and roll like a burrito, tucking in the sides.
- Repeat to make 4 pies. Sprinkle with extra cinnamon sugar (optional).
- Airfry at 200°C for 20 minutes OR bake at 200°C for 30–35 minutes, flipping at 20 minutes.
Nutrition
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Let us know how it was!3. Rice Paper Sausage Rolls
If you love classic sausage rolls, you need this version. They’re high-protein, filled with veggies, and wrapped in crunchy rice paper for a lighter but still satisfying bite. Great for meal prep!
Rice Paper Sausage Rolls
Ingredients
Method
- Preheat oven to 200°C.
- Mix all filling ingredients together.
- Beat eggs with water, salt, and pepper.
- Dip 2 rice paper sheets into the egg mixture and overlap them.
- Add filling and roll tightly, tucking in the sides. Repeat to make 5 rolls.
- Place on a lined baking tray. Spray lightly with oil and sprinkle with sesame seeds.
- Bake 20 minutes, flip, then bake another 10–15 minutes until golden.
- Keep in the fridge up to 5 days. Reheat in microwave or airfryer.
Nutrition
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Let us know how it was!4. Rice Paper Custard Apple Pies
Warm apples, cinnamon, AND creamy vanilla protein custard all wrapped in golden rice paper. These taste like a bakery dessert but are secretly high-protein.
Rice Paper Custard Apple Pies
Ingredients
Method
- Cook apples with butter, sweetener, lemon, cinnamon, and nutmeg for 4–5 minutes.
- Add cornstarch mixed with water and cook 1–2 minutes until thickened. Cool completely.
- Mix eggs with milk/water and cinnamon sugar.
- Dip 2 rice paper sheets into the mixture and stack them.
- Fill with protein custard + apple mixture. Roll like a burrito, tucking in sides.
- Repeat to make 5 pies. Spray with oil and sprinkle cinnamon sugar.
- Airfry at 200°C for 20 minutes OR bake at 200°C for 30–35 minutes, flipping at 20 minutes.
Nutrition
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Let us know how it was!5. Rice Paper Biscoff Apple Pies
The ultimate dessert. Soft cinnamon apples + melted Biscoff inside a crispy rice paper shell.. this one is absolutely addictive. Consider yourself warned.
Rice Paper Biscoff Apple Pies
Ingredients
Method
- Cook apples, sweetener, cinnamon, and nutmeg for 4–5 minutes.
- Add Biscoff and mix until melted.
- Add water + cornstarch mixture and cook 1–2 minutes until thickened. Cool completely.
- Mix eggs with milk/water and cinnamon sugar.
- Dip 2 rice paper sheets into the mixture and stack them.
- Fill with apple mixture and roll tightly, tucking in the sides.
- Repeat to make 4 pies. Spray with oil and sprinkle cinnamon sugar.
- Airfry at 200°C for 15 minutes OR bake at 200°C for 30 minutes, flipping halfway.
Nutrition
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Let us know how it was!How to Work With Rice Paper (Quick Tips)
Dip lightly – don’t soak.
Rice paper only needs a few seconds in the egg wash or liquid mixture. Any more and it becomes too soft.
Double layer for crispiness.
Using 2 sheets per roll helps them hold their shape and stay crunchy even with juicy fillings.
Don’t overfill.
Rice paper can tear if it’s packed too tightly – leave a tiny bit of room.
Airfry > bake.
The airfryer cooks rice paper perfectly extra crisp. Baking works too, but takes longer.
Flip halfway for even cooking.
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