Egg rolls are a widely beloved appetizer flavored with ground meat, cabbage, and a variety of other vegetables. They ingredients are then snugged tight in a flour-based egg roll wrapper then fried crispy in oil. Because they are traditionally fried in a flour wrapper, you may be avoiding these when wanting to eat healthier. 

But, it can be possible to enjoy egg rolls while making them lower in carbs and calories!

Want to enjoy the flavors of an egg roll but looking for a healthier version? Follow these easy and customizable steps to enjoy a healthier and low-carb version - the egg roll in a bowl!

Single Serve Egg Roll in a Bowl Recipe

Yield: 4 servings 

Nutrition per serving: 240 calories, 12g fat, 26g protein, 10g total carbs, 3g fiber

*Based on 1 lb of ground turkey

Prep time: 5 minutes
Cook time: 25 minutes
Total time: 30 minutes

Ingredients:

• 1 lb (16 oz) lean ground chicken, turkey, beef, or pork
• 1/2 cup coconut aminos
• 2 Tbsp rice vinegar
• 2 Tbsp minced garlic
• 1 Tbsp grated peeled fresh ginger (or 1 tsp ground ginger)
• 1 Tbsp toasted sesame oil
• 1/2 tsp Chinese Five Spice (*see recipe note below)
• 1, 14-ounce bag broccoli slaw mix or coleslaw mix
• Optional toppings: sliced green onions, black sesame seeds, sriracha, avocado, and/or fresh cilantro

Instructions:

1. In a large skillet over medium heat, break up and cook the ground meat for about 15 minutes, or until no longer pink. Drain to remove any excess fat as needed. 

2. While the meat is cooking, combine the coconut aminos, sesame oil, vinegar, garlic, ginger, and Chinese 5-spice powder in a small bowl. Whisk the sauce to combine then set aside.

3. In the skillet with the cooked meat, increase the heat to medium-high. Add the broccoli slaw or coleslaw mix and the sauce. Cook for about 7 minutes or until the slaw is crisp-tender or cooked to your liking, stirring occasionally.

4. Spoon into bowls and garnish with optional (but recommended!) toppings as desired.

*Making Chinese Five Spice at home can ensure freshness, as whole spices retain their aromas and flavor better than ground spices. To make, lightly toast the following spices over the stovetop:

• 1 tsp whole cloves
• 1 tsp whole fennel
• 1 tsp whole star anise
• 1/2 tsp Szechuan peppercorns

Then, use a coffee bean grinder to grind them into a nice aromatic powder with 3/4 tsp ground cinnamon. Feel free to grab ready-made Chinese Five Spice from the spice aisle if that is a more suitable option.

3 Step Egg Roll in a Bowl

The flavorful inside components of an egg roll can easily be put together in a bowl with no deep frying required. The components of an egg roll in a bowl can be altered depending on what vegetables, spices, or proteins you have on hand.

Follow these three easy steps for making your own egg roll in a bowl!

1. Cook Your Protein of Choice

Use meat of choice—like ground beef, pork, turkey, or chicken—for your bowl. Stick to lean options, like 90 percent lean or higher, to make a lower-fat bowl. 

Simply cook a pound of ground meat in a heated skillet or saute pan over medium heat. Drain as needed to remove excess saturated fat.

Looking for a vegetarian option? Drain and pat dry 12-14 ounces of firm tofu or tempeh for a plant-based meal!

2. Make a Quick Egg Roll Sauce

Using a simple but strategic sauce and spice blend helps give a flavor punch to your egg roll bowl. You can use more or fewer ingredients for a sauce and spices depending on individual preference.

In a small bowl, combine the following:

• 1/2 cup coconut aminos
• 2 Tbsp rice vinegar
• 2 Tbsp minced garlic
• 1 Tbsp grated peeled fresh ginger (or 1 tsp ground ginger)
• 1 Tbsp toasted sesame oil
• 1/2 tsp Chinese Five Spice

Depending on desired flavor preferences, a dash of hot sauce and/or rice vinegar can also be added for even deeper flavor. Sauteeing garlic and onion with the meat can also deepen the flavor.

3. Add Veggies with Sauce and Meat

What makes egg roll bowls so convenient is there is little to no chopping required for vegetables. Use one or two 12-14 ounce bags of broccoli slaw, shredded cabbage, or coleslaw as a low-carb/keto-friendly base. Also adjust depending on how many veggies you want in the bowls or how big you want the serving size.

Simply add the vegetables and sauce to the skillet with the meat. Return heat to medium and stir to combine flavors and cook vegetables until al dente or desired tenderness. Adjust seasoning as desired.

Bonus Step: Garnish with Delicious Toppings

Feel free to garnish with chopped green onion, sesame seeds, sliced avocado, crushed peanuts, chopped parsley, or cilantro, and enjoy!

Egg Roll in a Bowl Recap

The delicious flavors and comfort of an egg roll can still be enjoyed in a bowl form—even if following a low-carb diet. 

It is an easy meal to make on weeknights because, along with ground meat, it can be based on packaged slaw vegetables which means minimal chopping required. Additionally, the sauce can be thrown together with pantry staple items you probably already have on hand. 

This flavorful bowl may be your new go-to option for an egg roll craving - even more than traditional egg rolls!

Reference:

Easy Egg Roll in a bowl (whole30) - the real food dietitians. Published August 16, 2021. https://therealfooddietitians.com/easy-egg-roll-in-a-bowl/.