Make a Healthy Version of Your Favorite Chinese Appetizer With This Egg Roll in a Bowl Recipe
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It’s often said that it’s what’s on the inside that really counts. And as far as egg rolls go, this could not be more true. A staple of fast-and-cheap Chinese take-out, these fried-up rolls ooze with excess grease, fat, and carbs. To crush our craving in a healthier way, we’ve unwrapped the filling, made a few tweaks, and unleashed our Egg Roll in a Bowl recipe.
Made with lean ground turkey breast, our version is a great low-carb, protein-rich option that also fits the requirements of the Whole30 diet. All it took was a little deconstruction!
Egg Rolls vs. Egg Roll in a Bowl
Contrary to what the name suggests, most Chinese takeout egg rolls don’t actually have any eggs in them. (Wait, what?!) Some food historians believed the misnomer originated with the wrapper, which may have once contained eggs, but most wrappers today are just plain wheat flour.
To right this wrong, we’ve literally put “the egg” back in egg roll. Why leave out such a good source of protein, when eggs contain vitamins and minerals such as vitamin A, choline, selenium, and more?
What to Eat with Egg Roll in a Bowl?
The beauty of this recipe is that it’s a hearty meal without any additions! The recipe makes four servings, which is a perfect dinner-for-two, plus leftovers for lunch the next day. On its own, each serving has 249 calories, 22 grams of protein, and only 11 grams of carbohydrates. The recipe is also Whole30 and keto-friendly as is.
The mix of fiber-rich vegetables and protein make it a satisfying, complete meal. However, if you do want to add a side dish, you could serve it with a serving of brown rice, quinoa, or re-create the egg roll with a non-fried wrapper alternative like a whole-wheat tortilla shell.
You Can Make It Almost as Fast as Takeout
If you look up traditional egg roll recipes, you’ll find most of them require an hour or more in the kitchen. We’ve streamlined the prep time down to a meal you can make in about a half-hour — and with just one skillet.
Similar to traditional egg rolls, shredded cabbage provides the bulk of the bowl. This ingredient also happens to be low in calories and packed with nutrients. If you want to shave off a few minutes from the prep time, you can buy pre-shredded cabbage. Beyond that, you’ll need to slice a red onion and scallions and mince some garlic and ginger.
To kick up the umami flavor that we know and love in savory Chinese takeout, we’ve used Bragg Liquid Aminos, a liquid protein concentrate derived from soybeans containing 16 essential and nonessential amino acids — or coconut aminos for a non-soy option. If you haven’t used this before, get ready to love it. Bragg Liquid Aminos gained popularity in the 1960s and 1970s as a healthier alternative to traditional soy sauce.
Cook everything up in a skillet, serve in a bowl, and garnish with some green scallions if you’re feelin’ fancy. And with our egg roll in a bowl recipe, dinner is officially a wrap.
Egg Roll in a Bowl
- 4 tsp sesame oil divided
- 1 clove garlic minced
- 1 tbsp fresh ginger peeled and minced
- 4 scallions sliced, separate green and white parts
- 12 oz raw 93% lean ground turkey breast
- 8 cups white or people cabbage shredded, can use pre-shredded cabbage found in cole slaw mix
- 1/2 red onion thinly sliced
- 2 large eggs
- 2 tbsp Braggs Liquid Aminos or Coconut Aminos
- sea salt and ground black pepper to taste optional
In a large, preferably non-stick skillet, heat 2 tsp. of sesame oil over medium heat and add garlic, ginger and white part of scallions. Sauté for 2-3 minutes or until garlic begins to brown and ginger is soft.
Add turkey to the skillet, stir well, and continue to cook at medium heat for 5-6 minutes or until turkey is no longer pink. If the turkey mixture becomes dry, add a ¼ cup of water.
Remove turkey mixture from the skillet and set aside.
Leave the skillet over medium heat and add remaining 2 tsp. sesame oil, cabbage and onion.
Cover the skillet and allow the cabbage and onion to cook for about 4-5 minutes, or until cabbage is soft.
Once the cabbage is soft, push the cabbage to the side of the skillet and add the eggs to the other side and scramble them on their own for about a minute, then mix eggs and cabbage together; add the turkey and mix well.
Reduce heat to low and add aminos, mix well.
Season with a pinch of sea salt and pepper to taste.
Serve in 4 bowls garnished with the green scallions on top.
1 Fruit & Vegetable
Photography by Meghan Hensley