Can I Have Rice Paper Rolls on Keto? The Low-Carb Guide

January 10, 2026 •

3 min read

Studies show that sticking to a daily net carb intake of 20-30 grams is key for maintaining ketosis, making a single, seemingly innocent rice paper sheet a potential roadblock. This guide explores why traditional rice paper is off-limits and provides delicious low-carb substitutes.

Quick Summary

Traditional rice paper is too high in carbs for a strict keto diet, but many excellent low-carb alternatives exist for enjoying fresh spring rolls.

Key Points

Rice Paper Carbs: Traditional rice paper is too high in carbs for a keto diet, with some brands containing 16-25g or more per serving.
Keto-Friendly Alternatives: Use low-carb wrappers like blanched collard greens, large lettuce leaves, or nori seaweed sheets instead of rice paper.
Low-Carb Fillings: Focus on protein sources like shrimp, chicken, or tofu, and fill with non-starchy vegetables such as cucumber and bell peppers.
Keto Sauces: Avoid high-sugar traditional peanut sauces; instead, make a keto version with natural peanut butter or almond butter and a sugar-free sweetener.
Creative Options: A 'Spring Roll in a Bowl' is a great deconstructed low-carb alternative that provides all the flavors without the wrapping.
Homemade Wrappers: You can create your own 'riceless' paper using gelatin, gum arabic, and egg whites for a very low-carb wrap.

The Problem with Traditional Rice Paper on Keto

Traditional rice paper is made primarily from rice flour and tapioca starch, both of which are high in carbohydrates. While a single sheet may seem harmless, the carbs add up quickly, especially when you consider that a typical keto diet restricts daily net carb intake to 20-30 grams. A single 8-inch sheet can contain around 10 grams of carbs, with some brands packing even more. This makes it very difficult to stay within your daily carbohydrate limits, especially if you plan on eating more than one or two rolls.

Carb Counts by Brand

For a clear picture of just how carb-heavy rice paper can be, consider the following nutritional information from popular brands. This table highlights why these products are not suitable for a strict ketogenic diet, where every carb counts.


Brand	Serving Size	Total Carbs (g)	Notes
Valcom	2 pieces (20g)	16.4	Almost your entire daily carb allowance in two rolls.
Pandaroo	3 pieces (30g)	25	Consuming this serving would likely knock you out of ketosis.
Bamboo-Tree	7 sheets (68g)	59	Extremely high carb count, a definitive 'no-go' for keto.
Keto Alternatives	1 large leaf	<3	Depends on the leaf, offering a minimal carb count.

Keto-Friendly Alternatives for Rice Paper Rolls

Fortunately, you don't have to give up the satisfying crunch and vibrant fillings of fresh spring rolls on a ketogenic diet. Several creative and delicious alternatives can replace the high-carb rice paper wrapper.

Natural Leaf Wraps

Collard Greens: Large, blanched collard green leaves are a fantastic, sturdy, and low-carb option. Simply blanch them in boiling water for 15-30 seconds to make them more pliable before wrapping your fillings. They are packed with vitamins and fiber.
Lettuce Leaves: Large butter or iceberg lettuce leaves provide a crisp, refreshing, and very low-carb wrap. While not as pliable as rice paper, they offer a great textural contrast.
Nori (Seaweed) Sheets: For an East Asian twist, nori sheets are a perfect choice. They are naturally low in carbs and add a savory, umami flavor to your rolls, ideal for seafood fillings.

Creative Homemade Wraps

For those who prefer a texture closer to traditional rice paper, homemade recipes using keto-friendly ingredients can be a game-changer.

Gelatin and Gum Arabic Paper: A popular recipe involves blending water, gelatin powder, gum arabic powder, egg whites, and salt to create a flexible, edible 'riceless' sheet. This provides an authentic spring roll experience without the carbs.
Cucumber Wraps: Using a mandoline slicer, create long, paper-thin strips of cucumber. These can be overlapped and used to wrap fillings, offering a light, refreshing, and very low-carb alternative.

Filling Your Keto Spring Rolls

With your low-carb wrapper chosen, the next step is filling your rolls with keto-friendly ingredients. Focus on high-protein and high-fat components, along with plenty of non-starchy vegetables.

Low-Carb Filling Ideas:

Protein: Cooked shrimp, grilled chicken or beef strips, shredded pork, and tofu.
Vegetables: Cucumber matchsticks, shredded cabbage, bell peppers, bean sprouts, and sliced avocado.
Herbs: Fresh mint, cilantro, and Thai basil add vibrant flavor.

Crafting a Keto-Friendly Dipping Sauce

Traditional dipping sauces, especially peanut sauce, often contain high levels of sugar. A keto version is essential for keeping your meal low-carb.

Keto Peanut Sauce Recipe (Example):

Whisk together natural, unsweetened peanut butter or almond butter with water until smooth.
Add a splash of soy sauce or coconut aminos for saltiness.
Incorporate lime juice for acidity and a hint of grated ginger and minced garlic for depth.
Use a keto-friendly sweetener like erythritol or monk fruit to replace any added sugar.
Add a few drops of toasted sesame oil for aroma.
Mix in chili paste or flakes to taste for some spice.

Conclusion

While the answer to "can I have rice paper rolls on keto?" is no for the traditional version, it doesn't mean you can't enjoy a delicious and satisfying keto-friendly alternative. By swapping the high-carb rice paper for low-carb wraps like collard greens, lettuce, or homemade gelatin sheets, and filling them with high-protein and low-carb ingredients, you can enjoy all the flavor without compromising ketosis. Paired with a homemade keto dipping sauce, these alternatives provide a fresh, healthy, and perfectly-balanced meal for your keto lifestyle. For another creative option, try a low-carb spring roll in a bowl and use a keto-friendly cauliflower rice base, which can also be used for sushi rolls as described by The Castaway Kitchen.

Frequently Asked Questions

A single, average-sized sheet of rice paper can contain between 5 and 10 grams of net carbs, but some brands have higher carb counts per sheet.

Yes, some keto dieters find low-carb tortillas to be a suitable alternative, and they are often more substantial than rice paper. It's crucial to check the nutrition label for the net carb count per tortilla.

Instead of high-carb rice noodles, you can use shirataki noodles, zucchini noodles, or simply increase the amount of low-carb vegetables and protein in your rolls.

While pre-made keto rice paper is rare, you can find low-carb wraps like large lettuce leaves, blanched collard greens, or nori seaweed sheets at most grocery stores.

You can make a keto peanut sauce by combining natural, unsweetened peanut butter with a keto sweetener like erythritol, water to thin, and flavorings like lime juice, soy sauce or coconut aminos, and chili paste.

While some people incorporate higher-carb foods on occasional 'cheat' days, regular rice paper rolls contain more carbs than recommended for maintaining ketosis. It's best to stick with low-carb alternatives to avoid derailing your progress.

Valcom rice paper has 16.4g of total carbs per 2 pieces (20g), while Pandaroo has 25g of total carbs per serving (30g). These amounts are significantly higher than the average daily keto carb limit.