Chicken Satay with Fresh Spring Rolls and Peanut Dipping Sauce – you don’t have to quit your favorite Thai dish just because you’re being mindful of your health!
Inspired by some of my favorite recipes and adapted with a few smart swaps, this dish is light, vibrant, and loaded with flavor – all without the blood sugar roller coaster. When it comes to creating a nourishing, blood sugar–friendly meal that’s just as satisfying as it is colorful, my chicken satay and spring roll combo checks every box.
Food Freedom with the Fab Four
I want food freedom and blood sugar balance – and with the Fab Four, it really is possible to have both. This recipe is the perfect example of how you can reimagine restaurant favorites to have the same familiar taste while offering more balance and nourishment.
I prioritize the Fab Four – protein, fat, fiber and greens – first, always. When I hit those four marks, I know my plate will work together to calm hunger hormones, cut cravings, and keep me feeling full, calm, and energized for hours.
Why This Dish Works (and Loves Your Blood Sugar)
Let’s break down why this meal aligns so beautifully with the Fab Four framework I use with my clients to support steady energy and promote metabolic health.
Protein – Chicken Satay
Chicken satay is the star here – a fantastic source of complete protein, which plays a key role in blood sugar regulation and calming hunger hormones. Protein slows the absorption of glucose into the bloodstream and helps keep you full and satisfied for hours.
Bonus: The satay marinade is bursting with functional flavor from coconut aminos, garlic, ginger, and lime.
Fat – Peanut Sauce & Toppings
Healthy fats are the unsung heroes of balanced meals. They help slow digestion and stabilize blood sugar by blunting any spikes. In this dish, the rich, tangy peanut sauce (with a touch of sesame oil) adds creaminess and satisfaction. You can sprinkle chopped peanuts or sesame seeds on top for added crunch and staying power.
Fiber & Greens – Spring Roll Fillings
Can we agree that spring rolls are the funnest method for eating your veggies? My boys definitely think so. I pack them with a rainbow of fiber-rich, antioxidant-rich, non-starchy vegetables like:
- Shredded cabbage (prebiotic fiber + crunch)
- Carrots (antioxidants and beta-carotene)
- Cucumber (hydrating + refreshing)
- Lettuce or butter lettuce (volume and water content)
- Fresh herbs like mint, basil, or cilantro (anti-inflammatory + flavor)
This combo supports digestive regularity and volume, microbiome diversity, and delivers powerful micronutrients and phytochemicals – all in a tidy, rice-paper-wrapped package.
Carbs – Optional & Smartly Sized
Rice paper is the only real source of starchy carbohydrates here – and that’s intentional. I skip the rice noodles you’ll often find in traditional spring rolls to keep the glycemic load lower, but you still get that classic texture and feel. If you're feeding kids or want a bit more oomph, adding a small portion of brown rice or kelp noodles is totally doable within a balanced plate.
Tips to Make It Your Own
- Low-carb? Skip the rice paper and turn everything into a deconstructed spring roll bowl over greens.
- Want more filling? For a more filling version, add a small side of cauliflower rice or a handful of chopped cashews over your rolls.
- Meal prep tip: Store peanut sauce in a jar and rolls in an airtight container for up to 3 days – just keep them from touching or they’ll stick.
- Customize it! Customize the veggies as you like! Get crazy and throw microgreens or bell peppers in your rolls – this is the perfect time to try something new! Because basically any veggie tastes like perfection in our peanut dipping sauce.
