Recipe – Omelette Spring Rolls

These spring roll wrappers are easy and versatile, you can fill them with any vegetables you have available although the fillings below are super delicious. Great for using left overs too.

A super ‘after school’ option or recovery meal, eaten within an hour of swimming. A quick omelette with vegetable and added cooked potatoes is a super quick alternative recovery snack also.

Ensure a large serving of rice to maximise the carbohydrate intake for refuelling after an intense swim/training session


What you will need (SERVES 4)

  • 4eggs
  • 2 tspcornflour
  • 4 tspwater
  • 1/2 cupcooked brown rice
  • 1/2 cupcooked finely diced vegetables, such as- carrots, peas, broccoli
  • 2 Tbsppeanuts, roasted and chopped
  • 1 Tbspfresh coriander. chopped
  • 1/2spring onion, chopped
  • 1 Tbspsoy sauce
  • 1/2avocado, sliced (optional)


  1. Beat the eggs with the cornflour and water
  2. Heat a large non-stick frying pan over a low heat and lightly grease with low cal spray oil
  3. Pour approximately 1/4 cup of this batter into the pan and swirl around to cover the bottom of the pan so it’s as thin as possible
  4. Allow the omelette to cook through then lift out onto a plate
  5. Continue for remaining batter
  6. Mix cooked brown rice, chopped vegetables, nuts, coriander, spring onions and soy sauce
  7. Place a spoonful of rice mixture in middle of each omelette along with a piece of avocado
  8. Fold sides in and roll up to form spring rolls
  9. Keep refrigerated