5 Healthy Spring Roll Recipes (2024)

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Enjoy these 5 different Healthy Spring Roll Recipes from vegetarian, protein packed, and even fruity spring rolls plus how to make a special spring roll dipping sauce for each one – these spring rolls are really fun, fresh, and super easy!

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Warm and sunny spring and summer days always get me craving dishes that are light and full of fresh, seasonal veggies. They just make this insane heat a bit more bearable, you know?

When talking about such light meals,saladsinstantly come to mind. Whether it’s one of myMake-ahead Mason Jar salad recipesor thisChopped Thai Salad with Peanut Dressing, one cannot survive through the summer on salads alone. Well, I can’t at least.

Sorry, Salad, I still love you tons.

Enter the Spring Roll. If you've never had a spring roll, think of it like a bunch of your favorite fresh, crunchy veggies in a nice, thin rice wrapping paper. And, you get to dip it into delicious, savory sauce. Yum! What's not to love?

Again, though -- I need variety. So, I decided to gather all my favorite healthy spring rolls recipes in one place. From the crunchy veggie spring rolls to protein packed and spicy ones, but also fruity spring rolls. Not only that, I make a dipping sauce for each one of them.

5 Healthy Spring Roll Recipes (2)

HOW TO MAKE SPRING ROLLS

If you've ever wondered how to make spring rolls, the good news is it's super easy. Just follow these easy steps and you'll be in spring roll heaven in no time:

  1. First, you need to get therice paperflexible for wrapping the spring rolls so dip one in warm water for about 3-4 seconds or hold under running water, until the paper becomes fully moistened with water.
  2. Then, lay the wrapper onto your work surface which should be clean and flat.
  3. Near the bottom of the spring roll in the center, lay out the veggies, protein, or fruit. If you want something to be visible on the outside of the spring roll (like sliced strawberries or shrimp lined up in a row, this should be the last ingredient for the filling.
  4. Fold the bottom of the spring roll over the end of the filling, then fold the uncovered sides inward, then tightly roll the wrapper all the way. The idea is to get it as tightly wrapped as possible.

See? Super simple and easy to make your own homemade spring rolls. You can also check out the step by step images above to see exactly how to fill a spring roll and also how to roll a spring roll.

TIP: Make sure to have all your ingredients cut and prepped BEFORE getting the spring roll wrapper wet. The longer the wrapper sits, the more flexible it gets and you want it to be sitting for just 30-60 seconds before you start to roll it op or it will get sticky and more difficult to roll.

5 Healthy Spring Roll Recipes (3)

WHAT IS RICE PAPER?

To make spring rolls, you’ll need to have rice paper which you can buy in a pack. The great thing aboutrice paperis they don’t have to be cooked to eat as long as they have been softened. That means you get ahealthywrapper that is free of oil and fats. All that’s in the wrapper is whitericeflour, tapioca flour, salt, and water.

To get rice paper flexible for wrapping our spring rolls, dipthe rice paperin warm water for about 3-4 seconds or hold under running water, untilthe paperbecomes fully moistened with water. Then, laythe wrapperonto your work surface which should be clean and flat. Therice paperwill soak up the water and become soft and pliable in about 30 seconds which is the time you’ll put all your fillers onto the wrapper, before you start to roll.

Looking for where to buy spring roll wrappers (rice paper)? You can usually find rice paper in the Asian section of most supermarkets. You can get about a pack of about 30 wrappers for less than $3 so they are great for eating on a budget. You can also buy it here.

ARE SPRING ROLLS HEALTHY?

It’s all about the fillings. If you want to make your spring rolls super healthy, pack them up with fresh seasonal veggies. Just mix and match until you get the perfect flavor combo and use up all the fresh veggies. Fresh carrots, cucumbers, cabbage, and peppers work great in spring rolls. To make your spring rolls more a meal than just a light snack, add some lean protein, like shrimp or cooked chicken breast. Top off with some avocado slices and you’re ready to roll!

Like, literally.

Spring rolls are great because they can easily be made paleo, too. Just wrap them up in lettuce leaves or collard greens instead of rice paper. Although I love egg rolls, choosing spring rolls instead can cut out more than half the amount of calories and fat from your meal.

5 Healthy Spring Roll Recipes (4)

HOW LONG DO THE SPRING ROLLS LAST?

Spring rolls taste best when they’re fresh. But, you can definitely store the leftover spring rolls (if there are any) in the fridge for later. Just make sure you wrap each spring roll in plastic wrap and put them in an airtight container. The rice paper wrapper will dry out some in the fridge which will make the texture a little more rubbery, but the spring rolls will still be pretty great!

IDEAS FOR DIPPING SAUCES FOR SPRING ROLLS

Ah, the dips.

Just as with the spring roll fillings, you can totally go crazy here and dip the spring rolls into whichever sauce you like. If you’re trying to keep your sodium and processed foods intake in place (duh!), staying away from store-bought sauces is best. Fortunately, you can whip up your own delicious sauce in a matter of minutes anyway. Just scroll down and discover my 5 favorite dipping sauces for spring rolls and which spring roll recipes they go best with!

Now, are you ready to roll? 🙂

5 Healthy Spring Roll Recipes

Rainbow Spring Rolls with Ginger Peanut Dipping Sauce

5 Healthy Spring Roll Recipes (5)

Eat the rainbow with my healthy Rainbow Spring Rolls packed with a bunch of fresh crunchy veggies. Add some spice by dipping them into my Ginger Peanut Sauce!

5 Healthy Spring Roll Recipes (6)

Rainbow Spring Rolls with Ginger Peanut Sauce

5 Healthy Spring Roll Recipes (7)Lacey Baier

Eat the rainbow with my healthy Rainbow Spring Rolls packed with a bunch of fresh crunchy veggies. Add some spice by dipping them into my Ginger Peanut Sauce!

5 from 3 votes

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Prep Time 10 minutes mins

Cook Time 10 minutes mins

Total Time 20 minutes mins

Course Appetizer

Cuisine American

Servings 6 spring rolls

Calories 107 kcal

Equipment

*This post may contain affiliate links for products I use often and highly recommend.

Ingredients

For the Rainbow Spring Rolls:

  • 6 rice spring roll papers
  • 1 red pepper, thinly sliced
  • 2 carrots, thinly sliced
  • 1 yellow bell pepper, thinly sliced
  • 1 large bunch mint leaves
  • 1 large bunch cilantro
  • ¼ red cabbage, thinly sliced

For the Ginger Peanut Dipping Sauce:

  • ½ cup peanut butter
  • 1 ½ tablespoon low sodium soy sauce
  • 1 tablespoon raw honey
  • 2 tablespoon freshly squeezed lime juice
  • ½ teaspoon chili paste
  • 1 teaspoon fresh grated ginger

Instructions

For the Rainbow Spring Rolls:

  • To get rice paper flexible for wrapping our spring rolls, dip in warm water for about 3-4 seconds or hold under running water, until the paper becomes fully moistened with water. Then, lay the wrapper onto your work surface which should be clean and flat.

  • Near the bottom of the spring roll in the center, lay out the red bell peppers,followed by thinly sliced carrots,yellow bell pepper,fresh mint and cilantro,and thinly sliced red cabbage.

  • Fold the bottom over the end of the veggies, then fold the uncovered sides inward, then tightly roll the wrapper all the way. The idea is to get it as tightly wrapped as possible. Then repeat with the remaining ingredients.

For the Ginger Peanut Dipping Sauce:

  • In a small bowl, combine the peanut butter,low sodium soy sauce,raw honey,freshly squeezed lime juice,chili paste,and fresh grated ginger.

  • Stir until smooth. You can soften the peanut butter by microwaving for 10-15 seconds, if needed.

Video

Nutrition

Serving: 1 spring roll with sauceCalories: 107 kcalCarbohydrates: 9.6 gProtein: 4.9 gFat: 6.8 gSaturated Fat: 1.4 gSodium: 123 mgFiber: 3.9 g

Keyword Rainbow Spring Rolls

DID YOU MAKE THIS RECIPE?Tag @asweetpeachef on Instagram so we can check it out.

Shrimp Spring Rolls with Spicy Almond Dipping Sauce

5 Healthy Spring Roll Recipes (8)

Cooked shrimp are one of my favorite protein choices and they make a great flavor and texture combo when paired up with veggies. Try this healthy Shrimp Spring Rolls recipe with a Spicy Almond Dipping Sauce and see for yourself!

5 Healthy Spring Roll Recipes (9)

Shrimp Spring Rolls with Spicy Almond Dipping Sauce

5 Healthy Spring Roll Recipes (10)Lacey Baier

Cooked shrimp are one of my favorite protein choices and they make a great flavor and texture combo when paired up with veggies. Try this healthy Shrimp Spring Rolls recipe with a Spicy Almond Dipping Sauce and see for yourself!

5 from 3 votes

Print Recipe Pin Recipe

Prep Time 15 minutes mins

Cook Time 10 minutes mins

Total Time 25 minutes mins

Course Appetizer

Cuisine American

Servings 6 rolls

Calories 105 kcal

*This post may contain affiliate links for products I use often and highly recommend.

Ingredients

For the Shrimp Spring Rolls:

  • 6 rice spring roll papers
  • 1 tablespoon olive oil
  • 12 oz shrimp, deveined
  • ½ teaspoon sea salt
  • ¼ teaspoon ground black pepper
  • 1 cucumber, thinly sliced
  • 3 carrots, thinly sliced
  • 6 leaves green leaf lettuce
  • 12 mint leaves

For the Spicy Almond Dipping Sauce:

  • 2 tablespoon almond butter
  • 2 teaspoon hoisin sauce
  • 1 teaspoon Sriracha sauce
  • 1 teaspoon rice wine vinegar

Instructions

For the Shrimp Spring Rolls:

  • Cook the shrimp in olive oil over medium-high heat and season with sea salt and ground black pepper. Once fully cooked and no longer transparent, remove from heat and allow to cool.

  • Dip one sheet of rice paper in warm water for about 3-4 seconds or hold under running water, until the paper becomes fully moistened with water. Then, lay the wrapper onto your work surface which should be clean and flat.

  • Near the bottom of the spring roll in the center, lay out the cucumber,carrots,green leaf lettuce,fresh mint leaves, and cooked shrimp. Line the shrimp in a row.

  • Fold the bottom over the end of the veggies and shrimp, then fold the uncovered sides inward, then tightly roll the wrapper all the way, as tightly wrapped as possible. Then repeat with the remaining ingredients.

For the Spicy Almond Dipping Sauce:

  • In a small mixing bowl, combine the almond butter,hoisin sauce,Sriracha, andrice wine vinegar.

  • Stir until smooth. You can soften the almond butter by microwaving for 10-15 seconds, if needed.

Video

Nutrition

Serving: 1 spring roll with sauceCalories: 105 kcalCarbohydrates: 7.4 gProtein: 10.3 gFat: 4.4 gSaturated Fat: 0.5 gCholesterol: 68.2 mgSodium: 277.2 mgFiber: 2.2 gSugar: 3.4 g

Keyword shrimp spring rolls, spicy almond dipping sauce

DID YOU MAKE THIS RECIPE?Tag @asweetpeachef on Instagram so we can check it out.

Sesame Avocado and Cabbage Spring Rolls with Honey Miso Dipping Sauce

5 Healthy Spring Roll Recipes (11)

If you love avocados, you’ll definitely love my Sesame Avocado and Cabbage Spring Rolls. The sesame crusted avocados taste even better when wrapped in rice paper and dipped into my Honey Miso Sauce!

5 Healthy Spring Roll Recipes (12)

Sesame Avocado and Cabbage Spring Rolls with Honey Miso Sauce

5 Healthy Spring Roll Recipes (13)Lacey Baier

If you love avocados, you’ll definitely love my Sesame Avocado and Cabbage Spring Rolls. The sesame crusted avocados taste even better when wrapped in rice paper and dipped into my Honey Miso Sauce!

5 from 3 votes

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Prep Time 8 minutes mins

Cook Time 10 minutes mins

Total Time 18 minutes mins

Course Appetizer

Cuisine American

Servings 6 spring rolls

Calories 107 kcal

Equipment

*This post may contain affiliate links for products I use often and highly recommend.

Ingredients

For the Sesame Avocado and Cabbage Spring Rolls:

  • 6 rice spring roll papers
  • ¼ head red cabbage, thinly sliced
  • 1 bunch mint leaves
  • 2 tablespoon white sesame seeds
  • 2 tablespoon black sesame seeds
  • 1 avocado, sliced

For the Honey Miso Sesame Sauce:

  • 2 tablespoon white or red miso paste
  • 1 tablespoon water
  • 1 teaspoon raw honey
  • 1 tablespoon rice wine vinegar
  • 1 teaspoon low sodium soy sauce
  • ½ teaspoon sesame oil

Instructions

  • In a small mixing bowl, combine white sesame seeds with black sesame seeds and stir together. Dip the sliced avocado into the sesame seeds to coat.

  • Dip one sheet of rice paper in warm water for about 3-4 seconds or hold under running water, until the paper becomes fully moistened with water. Then, lay the wrapper onto your work surface which should be clean and flat.

  • Near the bottom of the spring roll in the center, lay out thesliced red cabbage,fresh mint leaves,and the sesame coated avocado slices

  • Fold the bottom over the avocado, then fold the uncovered sides inward, then tightly roll the wrapper all the way, as tightly wrapped as possible. Then repeat with the remaining ingredients.

For the Honey Miso Sesame Dipping Sauce:

  • In a small bowl, combine the miso paste (it can be white or red),water,raw honey,rice wine vinegar,low sodium soy sauce, and sesame oil.

  • Stir until fully incorporated.

Video

Nutrition

Serving: 1 roll with dipping sauceCalories: 107 kcalCarbohydrates: 8.7 gProtein: 3 gFat: 7.6 gSaturated Fat: 1.2 gSodium: 35.1 mgFiber: 3.7 gSugar: 2.9 g

Keyword Sesame Avocado and Cabbage Spring Rolls

DID YOU MAKE THIS RECIPE?Tag @asweetpeachef on Instagram so we can check it out.

5 Healthy Spring Roll Recipes

Garlic Chicken Spring Rolls with Avocado Cilantro Dipping Sauce

5 Healthy Spring Roll Recipes (14)

Turn your favorite chicken recipe into a delightful low calorie, high protein spring roll filling! I also love to make an Avocado Cilantro Sauce with my Garlic Chicken Spring Rolls because the creamy avocado and garlic chicken go really well together!

5 Healthy Spring Roll Recipes (15)

Garlic Chicken Spring Rolls with Avocado Cilantro Sauce

5 Healthy Spring Roll Recipes (16)Lacey Baier

Turn your favorite chicken recipe into a delightful low calorie, high protein spring roll filling! I also love to make an Avocado Cilantro Sauce with my Garlic Chicken Spring Rolls because the creamy avocado and garlic chicken go really well together!

5 from 3 votes

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Cook Time 15 minutes mins

Total Time 25 minutes mins

Course Appetizer

Cuisine American

Servings 6 rolls

Calories 202 kcal

*This post may contain affiliate links for products I use often and highly recommend.

Ingredients

For the Garlic Chicken Spring Rolls:

  • 1 tablespoon olive oil
  • 1 lb boneless, skinless chicken
  • ½ teaspoon sea salt
  • ¼ teaspoon ground black pepper
  • teaspoon garlic powder
  • 1 cup cooked quinoa (optional)
  • 1 cucumber, thinly sliced
  • 6 leaves fresh iceberg lettuce
  • 6 rice spring roll papers

For the Avocado Cilantro Dipping Sauce:

  • 1 avocado, pitted and peeled
  • ½ cup plain greek yogurt
  • 1 cup unsweetened almond milk
  • 1 cilantro bunch
  • ½ teaspoon garlic powder
  • ½ teaspoon sea salt
  • 1 tablespoon lime juice

Instructions

For the Garlic Chicken Spring Rolls:

  • Cook the chicken in olive oil over medium-high heat and season with sea salt, ground black pepper, and garlic powder. Once fully cooked, remove from heat, allow to cool, and dice.

  • Dip one sheet of rice paper in warm water for about 3-4 seconds or hold under running water, until the paper becomes fully moistened with water. Then, lay the wrapper onto your work surface which should be clean and flat.

  • Near the bottom of your prepped spring roll wrapper and in the center, lay out the cucumber,iceberg lettuce, anddiced chicken (and optional quinoa).

  • Fold the bottom over the chicken, then fold the uncovered sides inward, then tightly roll the wrapper all the way, as tightly wrapped as possible. Then repeat with the remaining ingredients.

For the Avocado Cilantro Dipping Sauce:

  • In a food processor or blender, combineavocado,greek yogurt,almond milk,cilantro,garlic powder,sea salt, andfreshly squeezed lime juice.

  • Blend together until smooth. You can add a little more almond milk if it’s too thick.

Video

Nutrition

Serving: 1 roll with dipping sauceCalories: 202 kcalCarbohydrates: 16.4 gProtein: 13.9 gFat: 9.3 gSaturated Fat: 1.7 gCholesterol: 33 mgSodium: 180 mgFiber: 3.4 gSugar: 2.3 g

Keyword Garlic Chicken Spring Rolls

DID YOU MAKE THIS RECIPE?Tag @asweetpeachef on Instagram so we can check it out.

Kiwi Strawberry Spring Rolls with Honey Lime Dipping Sauce

5 Healthy Spring Roll Recipes (17)

These fruity Kiwi Strawberry Spring Rolls are a burst of flavor and are super addicting, especially when dipped into the Honey Lime Sauce. A perfect summer dessert!

5 Healthy Spring Roll Recipes (18)

Kiwi Strawberry Spring Rolls with Honey Lime Sauce

5 Healthy Spring Roll Recipes (19)Lacey Baier

These fruity Kiwi Strawberry Spring Rolls are a burst of flavor and are super addicting, especially when dipped into the Honey Lime Sauce. A perfect summer dessert!

5 from 3 votes

Print Recipe Pin Recipe

Prep Time 5 minutes mins

Cook Time 5 minutes mins

Total Time 15 minutes mins

Course Appetizer

Cuisine American

Servings 6 spring rolls

Calories 85 kcal

Equipment

*This post may contain affiliate links for products I use often and highly recommend.

Ingredients

For the Kiwi Strawberry Spring Rolls:

  • 6 rice spring roll papers
  • 1 mango, thinly sliced
  • 3 kiwi, peeled and diced
  • 1 ½ cups strawberries, sliced

For the Honey Lime Dipping Sauce:

  • 2 tablespoon freshly squeezed lemon juice
  • 2 tablespoon freshly squeezed lime juice
  • 2 teaspoon raw honey
  • 1 lime, zested
  • 2 tablespoon water, as needed

Instructions

For the Kiwi Strawberry Spring Rolls:

  • Dip one sheet of rice paper in warm water for about 3-4 seconds or hold under running water, until the paper becomes fully moistened with water. Then, lay the wrapper onto your work surface which should be clean and flat.

  • At the bottom center, lay out thefresh mango,diced kiwi, andsliced strawberries (laid out in a row).

  • Fold the bottom over the strawberries, then fold the uncovered sides inward, then tightly roll the wrapper all the way, as tightly wrapped as possible. Repeat with the remaining ingredients.

For the Honey Lime Dipping Sauce:

  • in a small bowl, combine, combine the freshly squeezed lemon juice,freshly squeezed lemon juice,raw honey, andlime zest, and stir together.

  • If you findthe flavor too strong or tart, you can dilute it with a little water.

Video

Nutrition

Serving: 1 spring roll with sauceCalories: 85 kcalCarbohydrates: 22.1 gProtein: 1.4 gFat: 0.6 gSaturated Fat: 0.1 gSodium: 4.1 mgFiber: 3.5 gSugar: 12.1 g

Keyword Kiwi Strawberry Spring Rolls

DID YOU MAKE THIS RECIPE?Tag @asweetpeachef on Instagram so we can check it out.

This post contains affiliate links for products I use regularly and highly recommend.

5 Healthy Spring Roll Recipes (2024)

FAQs

What makes spring rolls healthy? ›

The main benefits are: Rich in proteins. High fiber content. Antioxidant.

Are rice paper rolls healthy? ›

Rice paper rolls are a delicious and nutritious option to enjoy as a snack or as a meal. The roll is low in carbohydrate and fat and offers a moderate protein content. The vegetables make the roll high in fibre and offer your body lots of good vitamins and minerals.

Which is healthier spring roll or egg roll? ›

Generally, spring rolls are healthier. In Vietnam and Thailand, spring rolls are packed with raw vegetables and fresh herbs. The rolls are also made with a thinner wrapper than egg rolls and often served fresh, rather than fried.

What is good about spring rolls? ›

The great thing about spring rolls is that they are shaped conveniently, so they are easy to eat. However, the reason behind its shape isn't because of convenience. In Chinese cuisine, spring rolls are stuffed with cabbage and vegetable fillings combined and wrapped with a thin cylindrical pastry.

Are spring rolls healthy for you? ›

Filling: The filling of spring rolls can include a variety of vegetables, meats, or seafood. If the filling consists mainly of fresh vegetables, such as carrots, lettuce, cucumber, and herbs, then the spring rolls can be a healthy option.

Is Veg spring roll healthy? ›

Each spring roll contains 7.9 grams of fat, or 71.1 kcal, and since gram for gram, fat is the most calorically dense food, you are looking at a one-weight-gaining snack.

Is it okay to eat rice paper everyday? ›

The amount of calories from a bag of mixed rice paper is equivalent to nearly 1/3 of the total calories needed by the body at each meal (about 600 - 667 calories). For that reason, it is safe to say that this is a dish that, if eaten in large quantities, can cause rapid weight gain.

Is rice paper OK to eat? ›

Rice paper wrappers, also known as rice papers or Vietnamese rice wrappers, are edible, flat, usually circular sheets that make dinner—or any meal or snack, for that matter—fresh and fun!

Is rice paper OK? ›

When it comes to edible usage, this thin sheet is often used to make a variety of healthy foods. From wrapping fresh vegetables, such as cucumber and carrots, to making spring rolls, to wrapping fish or chicken for steaming; rice paper can also be used to make dumplings, samosas, and other delicious snacks.

Are summer spring rolls healthy? ›

Fresh spring rolls are very healthy, especially if you pack them full of raw veggies and lean protein. The biggest question people have about the healthfulness of spring rolls is the wrapper. Spring roll wrappers are low in fat and calories.

Can we eat spring roll during weight loss? ›

The rice paper & veggies make you feel really stuffed but only take up a few calories. That's the secret. That means you can get in a whole lot if protein and not that many calories so there should be no more excuse not to hit your protein goal when on a calorie deficit.

What is a spring roll made of? ›

Spring roll is a fried dish usually available as a dim sum. They typically contain minced pork, shredded carrot, bean sprouts and other vegetables served with dipping sauce.

What's in a Panda Express spring roll? ›

Ingredients: cabbage, wheat flour, celery, carrots, water, mung bean vermicelli, green onions, modified corn starch, contains less than 2% of: ginger & garlic oil, sesame oil, salt, sugar, dehydrated soy sauce, onion powder, natural stir-fry flavor, spices, disodium inosinate, disodium guanylate, soybean oil, sodium ...

What are the disadvantages of spring rolls? ›

Fat. Most vegetable spring rolls contain 3.5 to 4 grams of total fat and 0.5 to 1.0 grams of saturated fat. High intakes of fat and saturated fat can increase your risk of high cholesterol and heart disease.

What type of nutrients are in a spring roll? ›

Nutrition Facts
  • Calories: 84 kcal.
  • Fat: 0.5 g.
  • Saturated Fat: <0.5 g.
  • Calories From Fat: 5%
  • Cholesterol: 0 mg.
  • Protein: 2 g.
  • Carbohydrates: 19 g.
  • Sugar: 5 g.

Are spring rolls good protein? ›

Plus it's extremely high protein if you add in some shrimp, beef, or chicken since the rest of the roll is just veggies and the rice paper, which comes out to less than 20 calories per roll. Potatoes. If you're always eating rice with your meat, switch to potatoes.

Are fresh spring rolls healthy for weight loss? ›

Vietnamese Spring Rolls, also known as fresh spring rolls or rice paper rolls, are a light and healthy dish. They're filled with fresh vegetables, herbs, and a protein of choice, wrapped in delicate rice paper.

Is rice paper for spring rolls healthy? ›

Replacing high-calorie refined flour with rice paper can help you enjoy the spring rolls without feeling guilty. Including rice paper rolls in your diet is a healthy choice, as the thin sheets won't make you sleepy or feel heavy on the tummy. It works great with lunch snacks, or even on the go meal preps.

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