Kirbie's Cravings

Healthy Noodle Salad Rolls

These salad rolls are stuffed with zero-calories noodles, veggies, and then wrapped in colorful soy wrappers. They’re a healthy low-calorie noodle roll that is great for light lunches and snacks.

 Noodle Salad Rolls on a plate.

I made some super healthy salad rolls this past weekend after I picked up some soy wrappers and shirataki noodles at the Asian market. I just love the colorful wrappers and I used them to make these low-calorie noodle salad rolls.

three Noodle Salad Rolls.

I am always drawn to sushi rolls made with the soy wrappers simply because they’re so colorful. I actually prefer the taste of traditional seaweed wrappers, but the soy ones are a lot more fun. I’ve seen them at Japanese and Chinese markets – they are usually found next to the seaweed sushi wrappers.

package of soy wrappers.

For these salad rolls, I made them like you would sushi except I just filled them with vegetables and the shirataki noodles. They are really light and fresh and I love how colorful they are.


  • Clear/white shirataki noodles
  • Thinly sliced carrot
  • Thinly sliced celery
  • Green leaf lettuce
  • Pomegranate seeds

If you haven’t heard about zero calorie shirataki noodles, it’s a Japanese product made of konjac yam, though it’s become pretty widely available in the US. I prefer buying the JFC brand sold in Asian markets as it’s usually cheaper than the American brands.

photo of a package of shirataki noodles

How to Prepare the Noodles

The noodles are easy to cook and you can follow the directions listed on the package. Basically, you only have to cook them in boiling water for about a minute on the stove.

Assemble the Rolls

Place a small handful of noodles on a lettuce leaf. Top the noodles with some sliced carrot and celery. Roll up the lettuce leaf like you are making a sushi roll.

Place one soy wrapper shiny-side-down on a dry surface. Place the rolled lettuce leaf on one end and roll it up in the wrapper.

Slice the roll into six pieces. Use a toothpick to hold the roll together (the wrapper won’t seal or stick to itself).

Place some pomegranate seeds on top of each piece for garnish.

I served the salad rolls with some vinaigrette dressing for dipping. It’s better to dip the rolls in the dressing rather than put it into the roll because it’ll drip out and make a mess.

A Few Tips

These make a perfect light lunch or snack. I don’t recommend making the rolls too far ahead of time otherwise, the wrappers will become soggy and break. But you can prep the vegetables ahead so it’s easy to assemble the rolls when you’re ready to have them.

Noodle Salad Rolls

More Healthy Salad Recipes

Low Calorie Noodle Salad Rolls

Servings: 1
Prep Time: 10 minutes
Course: Main Dishes
Cuisine: Asian
These rolls are stuffed with zero calorie noodles, celery, carrots, lettuce and wrapped in colorful soy wrappers.


  • 1 pack clear/white shirataki noodles
  • 1 carrot
  • 1 medium stick of celery
  • 5 leaves of green leaf lettuce
  • 6 tsp of pomegranate seeds
  • vinaigrette for dipping


  • Open noodles package and drain. Cook the noodles in boiling water on the stove forabout 1 minute.
  • Split carrot in half, length-wise, then thinly slice or use peeler to shave across the length for very thin slices. Cut celery length to about 4 inches, then slice thinly.
  • Take lettuce leaf and put a small handful of noodle inside. Then line noodles with a few carrot and celery pieces. Roll up lettuce like a sushi. Lay soy wrapper on dry surface, shiny side down. Place lettuce roll on one end and roll soy wrapper over lettuce until no more wrapper remains. Carefully slice roll into 6 pieces, and then pierce ends of soy wrapper with toothpicks to keep intact as soy wrapper will not seal or stick on its own. Sprinkle about 1 tsp of pomegranate seeds on top. Repeat with remaining wrappers. Dip rolls in vinaigrette dressing.


Serving: 1roll, Calories: 37kcal, Carbohydrates: 7.3g, Protein: 1.4g, Fat: 0.8g, Polyunsaturated Fat: 0.1g, Sodium: 69.2mg, Fiber: 2.4g, Sugar: 3.7g, Vitamin A: 1600IU, Vitamin C: 12.4mg, Calcium: 40mg, Iron: 0.7mg, Net Carbs: 5g

The nutrition information provided are only estimates based on an online nutritional calculator. I am not a certified nutritionist. Please consult a professional nutritionist or doctor for accurate information and any dietary restrictions and concerns you may have.

Did you make this recipe?I'd love to see it! Mention @KirbieCravings and tag #kirbiecravings!

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6 comments on “Healthy Noodle Salad Rolls”

  1. Your wraps look so pretty, especially with the pomegranate seeds on otp. I’ve used those multicolored soy wraps before. How much were the shirataki noodles?

    • They usually cost about $1 a bag. You can find it at any of the Japanese grocery stores, Ranch 99, and the Korean markets.

  2. Thanks, I will look for those noodles next time. 🙂

  3. I have a very serious question: Will these result in an apoopcalypse? Those noodles are literally just insoluble fiber. It looks delicious, though.

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