Shrimp and Avocado Rolls Recipe | Healthy, Low Carb, High Protein Meal
There are many variations of shrimp and avocado rolls, but the one I’m going to show you today is the best for me. These Shrimp and Avocado Rolls are a quick, healthy, and delicious meal idea that works for lunch, dinner, or even meal prep. Packed with lean protein from shrimp, healthy fats from avocado, and fresh, crunchy vegetables, this recipe is not only keto-friendly, gluten-free, and low-carb but also incredibly satisfying.
In just 20 minutes, you can make a meal that feels like something you’d order at a restaurant but at a fraction of the cost. These shrimp and avocado rolls are perfect for summer lunches, light dinners, or high-protein snacks. Also, this recipe is so flexible that you can serve it as a low-calorie lunch idea for weight loss, a keto-friendly dinner option (when wrapped in lettuce or collard greens), a meal prep recipe (pack for work or school), or a party appetizer.
Since both shrimp and avocado are nutrient-dense superfoods, these low carb shrimp avocado wraps are a smart decision for healthy eating. Shrimp provides high protein, low fat, and omega-3s, while avocado delivers fiber, potassium, and heart-healthy monounsaturated fats. Together, they make the ultimate combo for anyone following a weight loss diet, low-carb lifestyle, or clean eating meal plan.
So, let’s dive into this easy Shrimp and Avocado Rolls recipe that’s fresh, filling, and guaranteed to be a crowd-pleaser.
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🥑 Shrimp and Avocado Rolls Recipe
These Shrimp and Avocado Rolls are the perfect blend of fresh seafood, creamy avocado, and crunchy vegetables, wrapped in soft rice paper or tortillas. They make a healthy lunch, light dinner, or guilt-free snack. Packed with protein, fiber, and healthy fats, this dish is low-carb, gluten-free, keto-friendly, and great for weight loss meal prep. Best part? It takes less than 20 minutes to prepare!
Ingredients
- 1 lb (450g) shrimp (peeled, deveined, cooked or grilled)
- 1 lb (450g) shrimp (peeled, deveined, cooked or grilled)
- 2 medium avocados, ripe but firm (sliced)
- 2 medium avocados, ripe but firm (sliced)
- 1 medium cucumber, julienned
- 1 medium cucumber, julienned
- 1 medium carrot, julienned
- 1 medium carrot, julienned
- 1 cup red cabbage, shredded
- 1 small bell pepper, thinly sliced
- 4 rice paper sheets or whole-wheat tortillas
- 2 tbsp lime juice (freshly squeezed)
- 2 tbsp soy sauce or tamari (for gluten-free option)
- 1 tbsp sesame oil or olive oil
- 1 tsp fresh ginger, grated
- 1 tbsp cilantro (optional, fresh chopped)
- Salt & pepper to taste
Instructions
Prepare the Shrimp:
- If using raw shrimp, quickly sauté or grill them with sesame oil, salt, pepper, and ginger for 3–4 minutes until pink and cooked. Let cool slightly.
Prepare the Vegetables & Avocado:
- Slice avocado, julienne cucumber, carrot, bell pepper, and shred cabbage.
Assemble the Rolls:
- For rice paper rolls: Soak each sheet in warm water for 5–10 seconds until soft. Lay flat on a cutting board.
- For tortilla wraps: Warm lightly for flexibility.
Fill the Rolls:
- Layer avocado slices, shrimp, and vegetables in the center. Drizzle a little lime juice and soy sauce.
Roll & Seal:
- Fold the sides inward, then roll tightly like a burrito. Slice in half.
Serve with Dipping Sauce:
- Pair with peanut sauce, spicy sriracha mayo, or light soy-ginger dip.
Notes
- Use pre-cooked shrimp for a quick 10-minute recipe.
- Swap rice paper with collard greens or lettuce wraps for a low-carb keto option.
- Add quinoa or brown rice inside for extra fiber and energy.
- Store in an airtight container with parchment paper between rolls to prevent sticking.
- For meal prep: Prepare filling in advance and assemble just before serving to avoid sogginess.
🍴 Serving Suggestions
- Serve as a light appetizer for parties.
- Perfect as a healthy packed lunch for work or school.
- Add a side of edamame, miso soup, or seaweed salad for a balanced Asian-inspired meal.
- Great for keto meal prep and weight loss dinners.
Nutrition Information:
Yield:
4Serving Size:
1Amount Per Serving: Calories: 339Total Fat: 23gSaturated Fat: 4gTrans Fat: 0gUnsaturated Fat: 18gCholesterol: 0mgSodium: 843mgCarbohydrates: 32gFiber: 10gSugar: 4gProtein: 6g
About This Shrimp & Avocado Rolls Recipe
If you’re looking for a healthy lunch idea that’s quick, low-carb, keto-friendly, gluten-free, high-protein, and weight-loss-friendly, then this Shrimp and Avocado Rolls recipe is going to be your new favorite. It combines the goodness of heart-healthy avocado, protein-packed shrimp, and crunchy fresh veggies to create a delicious wrap that’s nutritious and satisfying.
⏱️ Quick & Easy
Ready in under 20 minutes, these rolls are perfect for busy weekdays, meal prep, or even a last-minute dinner. No complicated cooking required!
🥑 Healthy & Nutritious
Packed with lean protein, healthy fats, and fiber-rich veggies, this recipe is great for weight loss diets, keto meal plans, low-carb lifestyles, diabetic-friendly meals, and PCOS diet plans.
🌱 Versatile & Customizable
Whether you’re following keto, paleo, gluten-free, or vegan meal prep, this recipe can be easily adapted. Swap shrimp for tofu, chickpeas, or grilled chicken to suit your taste and diet.
🍴 Perfect for Meal Prep
These rolls are make-ahead friendly and store well, making them the ultimate healthy packed lunch idea, weight loss-friendly dinner, and easy office snack.
In short, these shrimp avocado wraps aren’t just another recipe. They’re a decision-making meal that fits into multiple lifestyles: high-protein diets, keto-friendly low-carb recipes, gluten-free appetizers, quick weekend dinners, and healthy seafood recipes. Once you try them, you’ll be back again and again!
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🛒 Ingredients You’ll Need for Shrimp and Avocado Rolls
Making shrimp and avocado rolls at home is quick, healthy, and customizable. To help you decide the best ingredients for low carb, keto-friendly, gluten-free, and weight loss meals, here’s a breakdown of everything you need. These ingredients are budget-friendly, meal-prep approved, and packed with protein, healthy fats, and fiber.
🥩 Protein: Shrimp
- 1 lb (450g) shrimp, peeled and deveined (grilled, sautéed, or pre-cooked for convenience)
- Rich in lean protein and low in calories — perfect for weight loss recipes
🥑 Healthy Fats: Avocado
- 2 medium avocados, ripe but firm, sliced thin
- High in fiber and heart-healthy fats, great for keto recipes and PCOS diet
- Learn more about avocado health benefits from Harvard Health
🥒 Fresh Vegetables for Crunch
- 1 medium cucumber, julienned
- 1 medium carrot, julienned
- 1 cup shredded red cabbage
- 1 small bell pepper, thinly sliced
🌯 The Base (Choose Your Wrap)
- 4 rice paper sheets (traditional option for fresh rolls)
- OR 4 whole-wheat tortillas for a more filling wrap
- OR large lettuce leaves for a low carb keto wrap
🌿 Flavor Boosters & Seasonings
- 2 tbsp lime juice (freshly squeezed)
- 2 tbsp soy sauce or tamari for a gluten-free option
- 1 tbsp sesame oil or olive oil
- 1 tsp fresh ginger, grated
- 2 tbsp cilantro (optional, chopped)
- Salt and pepper, to taste
💡 Pro Tip: If you want extra fiber and energy, add a small scoop of quinoa or brown rice. For keto and low-carb lovers, skip grains and stick to lettuce wraps for maximum results.
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👩🍳 Step-by-Step Instructions — Shrimp and Avocado Rolls (Quick & Healthy)
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1
Prep the Shrimp (Protein: Quick-cook & High-Protein)
For best texture and lean protein, use fresh or thawed shrimp (16–20 count per pound). Pat shrimp dry, season lightly with salt, pepper and 1 tsp grated ginger. Heat 1 tsp sesame oil in a non-stick pan over medium-high heat and cook 2–3 minutes per side until pink and opaque. Tip: using pre-cooked shrimp cuts total time—perfect for healthy lunch recipes and meal prep.
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2
Prep Avocado & Veggies (Healthy Fats + Crunch)
Slice ripe-but-firm avocados lengthwise for even slices. Toss avocado slices in 1 tbsp lime juice to prevent browning—this keeps your rolls visually appealing for Pinterest-friendly images. Julienne cucumber and carrot, shred red cabbage, and thin-slice bell pepper for color, fiber and texture.
Want a lower-carb option? Use butter lettuce or collard green wraps instead of rice paper. Want a fuller meal? add 1/3 cup cooked quinoa or brown rice. -
3
Soften Rice Paper (Or Warm Tortilla / Lettuce)
If using rice paper, briefly soak each sheet in warm water (5–10 seconds) until just pliable—don’t over-soak or it becomes gummy. For tortillas, warm 10–15 seconds in a microwave or skillet. For keto low carb shrimp rolls, use intact large lettuce leaves or collard greens. Choose the base based on your diet goals: keto = lettuce; gluten-free = rice paper; high-fiber = whole-wheat tortilla.
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4
Assemble with a Balanced Layer (Flavor, Protein, Texture)
Place the softened rice paper or wrap on a clean board. In the center, layer: a few avocado slices, 3–4 cooked shrimp (or more if you want extra protein), a small handful of cucumber, carrot, cabbage, and a few cilantro leaves. Drizzle 1 tsp soy sauce/tamari and a squeeze of lime for brightness.
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5
Roll Tight & Seal (Presentation Matters)
Fold the bottom edge up over the filling, then fold left and right sides inward and roll away from you, pressing gently for a tight seal. A tight roll keeps ingredients from falling out.
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6
Slice & Serve With Smart Dips (Maximize Flavor)
Slice each roll in half on a sharp knife. Serve with one or two dipping sauces: peanut dipping sauce, sriracha mayo (spicy), or a light soy-ginger-lime dip for low-calorie eaters.
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7
Storage & Meal Prep (Make Ahead Tips)
To avoid sogginess, store fillings and wrappers separately for up to 24 hours. If assembled, wrap tightly in parchment and place in an airtight container with a slightly damp paper towel to maintain freshness. For meal prep for weight loss, assemble on the day of eating for best texture; otherwise keep components separated.
Packing for kids or travel? Use tortillas for sturdier transport. Packing for keto or low-calorie lunches? use lettuce wraps and low-calorie soy-lime dip.
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🍴 Serving Suggestions
Serve these Shrimp & Avocado Rolls as a smart, satisfying meal any time of day.
Quick Lunch or Light Dinner
Perfect when you need a healthy, protein-packed meal fast. Each roll is ~200–250 kcal depending on wrap choice — great for weight loss meal prep and busy weekdays.
- Pair with: a small miso soup or simple green salad.
- Wrap choice: rice paper for classic texture; lettuce for keto-friendly low-carb option.
- Why you choose this: quick, low-carb, and high protein — ideal for lunch boxes.
Entertaining & Appetizer Idea
Slice rolls into bite-size pieces and arrange on a platter. They make elegant, gluten-free finger food that pairs beautifully with cocktails and mocktails.
- Serve with: peanut dipping sauce, ginger-soy dip, or spicy sriracha mayo.
- Presentation tip: garnish with microgreens, toasted sesame seeds, and lime wedges.
Meal Prep & Work Lunch
Make fillings ahead and assemble on the morning you eat to avoid sogginess. Ideal for weekly meal prep when you want a healthy lunch idea that stays fresh.
- Storage: store shrimp & veggies separately; keep avocado sliced with lemon juice to slow browning.
- Lunchbox hack: pack sauce in a leakproof jar for dipping at lunchtime.
Portion & Nutrition Notes
Shrimp offers lean protein; avocado supplies heart-healthy monounsaturated fats. This combo supports satiety and helps control cravings — useful for people tracking macros.
- Portion guide: 2–3 rolls per adult for a main meal; 1–2 rolls as an appetizer.
- Keto adjustments: use large lettuce leaves instead of rice paper to keep carbs minimal.
Which Serving Option Should You Pick?
Not sure which option fits your day? Here’s a one-line tip for each situation:
- Busy weekday: rice paper rolls + miso soup → fast & filling.
- Counting carbs or keto: lettuce wraps + extra oil-free vinaigrette.
- Entertaining guests: small sliced rolls with 3 dipping sauces.
- Meal prepping for work: store components separately; assemble before eating.
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🥗 Variations & Substitutions
Want the same creamy avocado + shrimp flavor but want a dietary swap, a party-ready twist, or a meal-appropriate alternative? Below are easy, tested variations.
Keto & Low-Carb Option
Replace rice paper or tortillas with crisp butter lettuce or collard green wraps. Add avocado (healthy fat!) and use a sugar-free dipping sauce. It’s super low in carbs and perfect for roll fillings – keto meal prep.
Vegan / Plant-Based Swap
For a meaty flavor, try using firm tofu (pan-seared) or smoked tempeh instead of shrimp. Add edamame and a drizzle of tamari-maple sauce for extra protein. These vegetarian rolls are great for those on a plant-based meal plan and looking for a healthy option.
Paleo & Whole30 Friendly
Use lettuce or cassava flour tortillas and swap soy sauce for coconut aminos. Skip any added sugar in your sauces. Shrimp stays — it’s paleo-perfect.
High-Fiber & Meal-Prep Version
Add a spoonful of cooked quinoa or a small scoop of brown rice to each roll for fiber and filling. Seal tightly and store separately with parchment paper.
Low-Sodium & Heart-Healthy
Use no-salt added shrimp, replace soy with low-sodium tamari or lemon-herb vinaigrette, and emphasize fresh herbs (cilantro, basil) for flavor without salt.
Kid-Friendly & Party Versions
Cut rolls into bite-sized pinwheels and use mild dipping sauces like honey-lime yogurt (or a light yogurt ranch) so kids actually eat the veg hidden inside.
Sauce & Flavor Variations
Small sauce swaps change everything: spicy sriracha mayo, peanut-lime, soy-ginger, or creamy cilantro-lime. Offer 2–3 dipping options on a party platter.
Ingredient Swap Table
| Ingredient to Replace | Swap With | Why it Works |
|---|---|---|
| Shrimp | Tofu / Tempeh / Chickpeas | Protein swap for vegan or allergy-friendly options |
| Rice paper / Tortilla | Butter lettuce / Collard greens | Low carb, keto & lighter texture |
| Soy sauce | Coconut aminos / Tamari (low sodium) | Paleo / low sodium / gluten-free |
| Avocado (ripe) | Mashed edamame / hummus | Lower fat or different flavor profile |
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Frequently Asked Questions — Shrimp & Avocado Rolls
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