Egg roll wrappers are essential to lots of Asian appetizers, they offer an interesting way to enjoy your fillings, which eventually creates a party of flavor in your mouth.
However, if you’re gluten intolerant or have celiac disease, it is important to be cautious about what you eat at any point in time. Here is all we know about egg roll wrappers’ gluten status, and every other thing we know you’ll love to know.
What Are Egg Roll Wrappers?
Egg roll wrappers are crepe-esque pastries commonly used in making lots of Asian dishes, such as the egg rolls we love so much. They are thin sheets of dough, yellowish, with a chewy texture when cooked.
The addition of eggs is what makes the egg roll wrapper unique when compared to most other Asian wrappers, such as lumpia wrappers (usually made with corn starch, rice flour, and sometimes wheat flour) and spring roll wrappers (made with wheat flour).
One great thing I love about egg roll wrappers is their versatility, as they can be used for almost all recipes that call for a wrapper. These wrappers are usually filled with meat, vegetables, and sometimes noodles, then rolled and sealed before being deep-fried or baked, which creates that crispy texture. The result is what we refer to as an egg roll.
What Are Egg Roll Wrappers Made Of?
Egg roll wrappers are made of a mixture of wheat flour ( sometimes rice flour is used), which gives texture and structure to the wrapper, water, eggs, which also impact the texture and color, and salt.
Are Egg Roll Wrappers Gluten Free?
Traditional egg roll wrappers are not gluten-free as they are by-products of wheat flour, which contains gluten, a storage protein that gives egg roll wrappers their elasticity and structure but is not safe for individuals with celiac and nonceliac gluten sensitivity.
However, some companies manufacture gluten-free egg roll wrapper mixes that could be used instead of the traditional wheat-contained wrappers. These wrappers are made from rice or tapioca flour and are just as good.
When I dine out, I like to make my condition known, and with the proper inquiry on the possibility of a gluten-free wrapper instead of the traditional ones, I could be served with the littlest odds of cross-contamination.
Since not all restaurants take proper precautions for gluten-sensitive people, and I cannot be denied my love for egg rolls, I make some lovely wrappers at home for my egg rolls or lumpia that just taste as good, and I’ll be sharing the recipe shortly.
Are Egg Roll Wrappers Healthy?
The egg roll wrappers may not be considered healthy since they are void of lots of essential nutrients and yet contain a significant amount of carbs and calories as a result of being fried, which means they may not be part of a healthy low-carb, low-calorie plan, except if baked.
How Many Carbs Are In Egg Roll Wrappers?
The majority of egg roll wrappers are carbohydrate-based. There are 16 grams of carbs in a 25-gram egg roll wrapper. This carb could be beneficial as it could contribute to your compulsory 130g of carbs daily (as the Food and Nutrition Board of the National Academies suggests). However, if you’re on a low-carb diet, you should be aware of its carb content and limit your intake.
How Many Calories Are In Egg Roll Wrappers?
There are 70 calories in a 25-gram egg roll wrapper, which equals an insignificant 3.5 percent of your daily calorie intake if you’re on a 2000-calorie-per-day diet. However, when you include the fillings, the egg roll can contain up to 373 calories.
Are egg roll wrappers high in sodium?
A 25-gram egg roll wrapper contains 150mg of sodium, which amounts to 7.5% of the 2000 mg limit suggested by the World Health Organization. The sodium in a single wrapper is not high, but when you consume more than one, it begins to add up.
Are egg roll wrappers high in fat?
There are 0.4 grams of fat in a 25-gram egg roll wrapper, with no saturated fat. The absence of fat is one of the major reasons why egg roll wrappers are low in calories. Fat in the right quantities is beneficial to the body.
Are Egg Roll Wrappers Bad For Diabetics?
Egg roll wrappers are diabetes-friendly as they contain no sugar. However, they are by-products of refined carbs, which can cause a spike in sugar levels. If you’re on a diabetes diet, you need to consume egg roll wrappers moderately in combination with a balanced meal that includes lean protein, healthy fats, and plenty of vegetables.
Dining-out options for gluten-free egg rolls
Doing your research ahead of time is very important if you want to have some egg rolls while you dine out, as you have to be sure that the restaurant provides gluten-free options.
Lots of Asian and Chinese restaurants have begun to offer gluten-free menus, including egg rolls. Make it a habit to communicate your dietary restrictions with the server, and then you can both work on a gluten-free option.
It is also paramount to verify that separate utensils are used to prepare gluten-free and gluten-containing foods. Also, there are hidden sources of gluten, such as marinades and wheat-based sauces, that may be used. Here is a restaurant where I have enjoyed gluten-free egg rolls, noodles with pork and shrimp, and other meals:
Thanh Truch
Thanh Truc debuted in 2004, and I have eaten lots of satisfactory meals bought from there. They make gluten-free egg rolls that are safe for celiac and non-celiac gluten-sensitive individuals. Just make your needs known.
Brands That Sell Gluten-free Egg Roll Wrappers
If you love egg rolls, lumpia, or spring rolls, you are in luck, as we have provided an ample selection of gluten-free wrapper brands on store shelves or online. Here is a list of brands that offer gluten-free egg roll wrappers in the U.S.:
Star Anise
For almost all my Asian recipes that require wrappers, Star Anise rice wrapper does the job wonderfully. This wrapper is quite thicker than the regular white wraps made from brown rice, water, green tea, cassava root, and salt. I have used this wrapper for lumpia, cauliflower wings, wonton, and egg rolls, and they exceed my expectations each time.
Mom’s Place
Mom’s Place makes one of the best gluten-free egg rolls and wonton wrap mixes. These wrappers have an elastic texture and provide all that crunchy texture when fried. It is easy to prepare, and you don’t have to miss eating egg rolls anymore. Unlike most wrappers, Mom’s Place wrapper has a twist to it as it is made from potato flour, brown rice flour, sorghum flour, non-GMO cornstarch, xanthan gum, potato starch, salt, and sugar.
Can egg roll wrappers be substituted with other wraps?
A good characteristic of a wrapper is the ability to have elasticity to a certain degree, and when fried, it also becomes crunchy. Some of these wrappers have their own unique character and may not be exactly like your regular egg roll wrappers. Here are the gluten-free wrappers you can use instead of an egg roll wrapper:
Rice Paper Wrappers
Rice paper wrappers are made from products of tapioca flour or tapioca starch, rice flour, water, and salt. They are thin and quite delicate. Rice wrappers are round or square and transparent. This wrapper is notably used for Vietnamese dishes such as banh mi, spring rolls, and summer rolls.
When fried, they are less crispier than egg roll wrappers, but they can be used just fine. I wouldn’t say I substitute with this; rather, this is what I use most of the time, as they have a mild flavor that doesn’t interfere with the taste of your egg rolls.
Lettuce leaves
Lettuce leaves are another great gluten-free substitute for egg roll wrappers, as they are just as thin. They are less crispy than egg roll wrappers, but they are crunchy and add a unique earthy taste.
I use Boston lettuce, and it is quite crunchy. To make the lettuce more pliable, you just have to soak it in ice water for 10 minutes. This option works best if you’re not into fried dough wrappers.
Other wrapper substitute that contain gluten includes
- Crepes
- Sui Mai dumpling wrappers
- Tortillas
- Gyoza
- Wanton wrappers
What To Make With Egg Roll Wrappers
- Mini lasagna cups
- Egg roll wrapper, thin-crust pizza
- Ceasar salad wonton cups
- Caramel apple egg rolls
- Cheesy, wonton-wrapped hot dogs
- Pizza logs
- Crab Rangoon
How to make gluten free egg roll wrappers
Satisfy your cravings for crispy egg rolls with this easy gluten-free wrapper recipe. Rolled thin, they fry to perfection with a savory, flavorful filling inside. Enjoy a delicious, guilt-free meal!
Ingredients
- 2 cups gluten-free all-purpose flour
- 1/2 teaspoon xanthan gum (if your gluten-free flour blend doesn't contain it)
- 1/2 teaspoon salt
- 2 large eggs
- 1/2 cup warm water
- 1 tablespoon olive oil
Instructions
- In your preferred mixing bowl, combine the xanthan gum( you can do without this), gluten-free flour, and salt.
- Create a space in the center and add your warm water, eggs, and olive oil, then mix until you've formed a dough.
- On a surface dusted with gluten-free flour, turn the dough and knead for a few minutes until it is elastic and smooth.
- Get the dough wrapped in plastic wrap and let it sit for 30 minutes, during which the flour absorbs the liquid fully.
- Divide the dough into small portions. Roll out each portion into a thin sheet on a surface dusted with gluten-free flour. Aim for a thickness similar to that of traditional egg roll wrappers.
- Using a round cutter or a bowl, cut the rolled-out dough into circles of your desired size.
- Add your preferred gluten-free filling to the center of each wrapper. Fold the edges over the filling and seal the edges with a bit of water.
- You can either cook the egg rolls immediately by baking or frying them, or you can freeze them for later use. Enjoy!
Faqs
Can I Use Egg Roll Wrappers For Wontons?
You can use egg roll wrappers for wontons, as they are made with the same ingredient (which may vary from brand to brand). The notable difference is their sizes, but the wrappers can be used interchangeably.
Can I Use Egg Roll Wrappers For Lumpia?
Egg roll wrappers can be used for lumpia. Lumpia wrappers are crepe-like and crispier. When making lumpia, I prefer to use its wrapper instead of wonton or egg roll wrappers.
Do Egg Roll Wrappers Have Gluten? Final Thoughts
Egg roll wrappers contain gluten, as they are traditionally made from wheat flour. However, if you have gluten intolerance or celiac disease, there are lots of gluten-free options that are made with rice flour or tapioca flour.
Also, while dining out, feel free to make your special request, or better yet, go to restaurants that are known for making gluten-free meals, or just make them yourself.
