Craving the delicious taste of an egg roll but trying to avoid fried foods or carb-heavy meals? Enter the Egg Roll in a Bowl Recipe: the low-carb, easy-to-make solution that captures all the flavors of a classic egg roll in a quick, deconstructed version. This one-pan meal is a healthy, keto-friendly, and gluten-free dish that can be whipped up in under 30 minutes, making it perfect for weeknight dinners or meal prep.
Packed with flavorful ground meat, crunchy vegetables, and savory seasonings, this recipe delivers a satisfying, hearty dish without the guilt. Whether you’re looking for a meal prep option, a quick lunch, or a low-carb dinner, this Egg Roll in a Bowl recipe will become a staple in your kitchen.
In this guide, we’ll walk you through the ingredients, step-by-step instructions, variations, and helpful tips to make this recipe truly your own. Plus, we’ve included several internal links to other delicious recipes and guides that pair perfectly with this dish.
Ingredients Breakdown
For this Egg Roll in a Bowl Recipe, you’ll need the following ingredients. Each ingredient plays a vital role in recreating the flavors of a traditional egg roll while keeping it healthy and low-carb:
Main Ingredients:
- Ground Meat: You can use ground pork, beef, turkey, or chicken. Pork is traditional for egg rolls, but for a leaner option, ground turkey or chicken works just as well. The meat provides protein and helps to create a savory base for the dish.
- Coleslaw Mix: A pre-shredded mix of cabbage and carrots is ideal for convenience. Cabbage is a low-carb vegetable that adds crunch and nutrition. If you want to mix things up, try using a bag of chopped kale or shredded Brussels sprouts.
- Ginger and Garlic: These fresh aromatics are essential for flavor. Minced ginger and garlic create that distinctive Asian-inspired taste, providing depth and a savory aroma that complements the meat and vegetables.
- Soy Sauce: Soy sauce is key for adding umami flavor and a touch of saltiness. If you are gluten-free, you can substitute with Tamari or Coconut Aminos for a gluten-free option.
- Sesame Oil: A little sesame oil goes a long way. It adds richness and a nutty undertone that enhances the flavors of the dish.
- Green Onions and Sesame Seeds: These are optional garnishes, but they elevate the presentation and add freshness and texture to the final dish.
Optional Add-ins and Variations:
- Sriracha or Chili Paste: For those who love a little heat, adding a dash of Sriracha or chili paste to the mix will give the dish a spicy kick.
- Shredded Bell Peppers: Add these for extra crunch and color. Red, yellow, and green bell peppers work well.
- Water Chestnuts: These give an extra crunch and contrast to the tender meat and veggies.
- Shredded Carrots: While coleslaw mix often includes carrots, you can add extra for sweetness and more color.
If you’re looking for a variation, you could also serve this Egg Roll in a Bowl over a bed of Cauliflower Rice or Zucchini Noodles to make it a more substantial meal.
Step-by-Step Cooking Instructions
Follow these easy steps to create your Egg Roll in a Bowl Recipe:
Step 1: Cook the Meat
In a large skillet, heat a tablespoon of olive oil over medium heat. Add your choice of ground meat (pork, beef, turkey, or chicken) and break it apart with a wooden spoon as it cooks. Cook the meat until it’s fully browned and slightly crispy. This should take about 6-8 minutes.
Tip: If you’re using a leaner meat like turkey or chicken, you may want to add an extra tablespoon of oil to prevent sticking. On the other hand, if you’re using pork or beef, drain any excess fat to keep the dish from becoming too greasy.
Step 2: Add Garlic and Ginger
Once the meat is browned, add 2-3 cloves of minced garlic and about a tablespoon of freshly grated ginger. Sauté for about 1 minute, or until fragrant. The garlic and ginger will instantly boost the flavor profile of your dish, filling your kitchen with a savory, aromatic scent.
For a smoother cooking experience, you can prepare these aromatics ahead of time. If you love recipes that feature garlic and ginger, try incorporating them into our Sesame Ginger Chicken Stir Fry for a similar flavor base.
Step 3: Add Vegetables and Soy Sauce
Stir in your coleslaw mix or shredded vegetables. Pour in 3-4 tablespoons of soy sauce (or Tamari for gluten-free) and stir well to combine. Continue cooking for another 5-7 minutes, allowing the vegetables to soften but retain some crunch.
Step 4: Add Sesame Oil and Garnish
Drizzle a teaspoon of sesame oil over the top for a nutty finish. This adds depth to the dish and gives it that characteristic Asian-inspired flavor. Remove the skillet from heat and serve your Egg Roll in a Bowl topped with sliced green onions and a sprinkle of sesame seeds.
Health Benefits of Egg Roll in a Bowl
This recipe is not just delicious; it’s packed with health benefits too. Let’s break down why this dish is a great choice for anyone looking to eat clean or stay on track with a low-carb diet:
- Low-Carb: With cabbage as the primary vegetable, this dish is naturally low in carbohydrates, making it perfect for those following a ketogenic or low-carb diet. Pair it with Cauliflower Rice for an even more filling, low-carb meal.
- High in Protein: Using ground meat ensures you’re getting plenty of protein in each serving. Protein is crucial for muscle repair, satiety, and overall health.
- Rich in Fiber: Cabbage is a great source of dietary fiber, which promotes healthy digestion and helps you feel full longer.
- Vitamins and Minerals: Ginger and garlic not only enhance flavor but also provide antioxidants, which can help reduce inflammation. Cabbage is rich in Vitamin C and K, supporting your immune system and bone health.
If you’re looking to make this dish even more nutrient-dense, consider adding extra veggies like bell peppers or carrots, or serving it with a side of roasted Brussels sprouts.
Variations and Customizations
One of the best things about this recipe is how versatile it is. Below are some ideas to customize your Egg Roll in a Bowl to suit different diets and preferences:
1. Vegan Version
To make this recipe vegan, swap out the ground meat for tofu crumbles or tempeh. Both will still provide a meaty texture and soak up the flavors of the ginger, garlic, and soy sauce beautifully. You can also use a plant-based soy sauce substitute like Bragg Liquid Aminos.
2. Paleo-Friendly
For a paleo version, use coconut aminos instead of soy sauce, and opt for ground turkey or chicken as your protein. Coconut aminos offer a similar savory flavor but are less processed and fit within paleo guidelines. For additional paleo side dish ideas, try our Zucchini Noodles or Sweet Potato Fries.
3. Spicy Twist
If you enjoy a little heat, incorporate Sriracha, chili garlic sauce, or red pepper flakes into the recipe. Another option is to drizzle Boom Boom Sauce over the top for an extra flavor explosion.
4. Add Noodles or Rice
While this dish is designed to be low-carb, you can make it more filling by adding rice noodles, brown rice, or Cauliflower Rice for a low-carb alternative. If you’re looking for a heartier meal, serve it over Jasmine Rice for a more traditional take on Asian-inspired dishes.
Meal Prep and Storage Tips
One of the highlights of this Egg Roll in a Bowl recipe is how perfect it is for meal prepping. Whether you’re planning meals for the week or looking to stock up your freezer with easy-to-reheat options, this dish is a meal prep hero.
How to Meal Prep:
- Make a Large Batch: Double or triple the recipe to ensure you have enough for several meals.
- Portion in Containers: After cooking, divide the Egg Roll in a Bowl into individual meal prep containers. Make sure to store the garnishes separately so they remain fresh.
- Storage: This dish can be stored in the refrigerator for up to 4 days. For longer storage, freeze the meal prep containers for up to 3 months.
- Reheating: To reheat, simply microwave for 1-2 minutes or heat in a skillet over medium heat until warmed through.
For those busy weeknights, you can pair this dish with quick sides like steamed broccoli or roasted Brussels sprouts. Both options are low-carb and complement the savory flavors of the dish.
Pairing Suggestions and Serving Ideas
While this Egg Roll in a Bowl is a meal on its own, you can elevate your dining experience by serving it with delicious sides and beverages.
Side Dish Ideas:
- Asian-Inspired Slaw: This crunchy, vibrant slaw pairs perfectly with the rich flavors of the Egg Roll in a Bowl.
- Cucumber Salad: For a light, refreshing side, try a cucumber salad with rice vinegar and sesame seeds.
Beverages:
Pair this dish with a cold, crisp beverage to balance out the savory and spicy flavors. Green tea, iced jasmine tea, or even a light Sake Cocktail would be perfect accompaniments.
Nutritional Breakdown
For those tracking macros or keeping an eye on nutrition, here’s a rough breakdown of the macros for a typical serving of Egg Roll in a Bowl made with ground pork:
- Calories: 350 kcal
- Protein: 25g
- Carbohydrates: 8g
- Fat: 25g
- Fiber: 4g
- Sugar: 3g
If you’re looking for an even leaner option, substituting the pork for ground turkey or chicken will reduce the fat content, while still keeping the protein levels high. Serving the dish over Cauliflower Rice can also help lower the carb count, making this an excellent dish for those on the keto or low-carb diets.
Final Thoughts
Egg Roll in a Bowl is an incredibly versatile and delicious meal that can easily fit into various dietary plans. With its low-carb ingredients, high-protein content, and customizable options, it’s no wonder this recipe has become a go-to for meal preppers and busy home cooks alike. Plus, it brings all the savory, umami-packed goodness of a traditional egg roll—without the added carbs or deep frying!
Make sure to check out some of our other Asian-inspired recipes for more delicious and healthy meal ideas. And if you’re looking for a sweeter ending to your meal, try our Ultimate Blackberry Cheesecake Recipe for a perfect dessert.