Egg Roll in a Bowl is a deconstructed version of the traditional egg roll, packed with the same delicious flavors but in a much simpler and healthier form. This low-carb, gluten-free dish combines ground meat (typically pork or turkey) with crunchy cabbage, carrots, and a savory soy sauce-based dressing. It’s a quick, easy, and satisfying meal that delivers all the flavor of your favorite egg rolls without the deep frying. Perfect for a weeknight dinner, meal prep, or as a lighter alternative to take-out, this dish is sure to become a new favorite!

Full Recipe:

Ingredients

1 lb ground pork (or turkey)
1 tablespoon sesame oil
1 small onion, diced
2 cloves garlic, minced
1/2 teaspoon ground ginger
1/4 teaspoon red pepper flakes (optional)
1/4 cup soy sauce (or coconut aminos for gluten-free)
4 cups coleslaw mix (shredded cabbage and carrots)
2 tablespoons rice vinegar
1 tablespoon hoisin sauce (optional)
2 green onions, chopped (for garnish)
Sesame seeds (optional, for garnish)

Directions

In a large skillet or wok, heat the sesame oil over medium heat. Add the ground pork and cook until browned, breaking it apart as it cooks.
Once the pork is browned, add the diced onion and cook for 2-3 minutes, until softened.
Stir in the garlic, ground ginger, and red pepper flakes (if using), and cook for an additional minute.
Add the soy sauce, rice vinegar, and hoisin sauce (if using), stirring to combine.
Add the coleslaw mix and cook for 5-7 minutes, or until the cabbage is tender and slightly wilted.
Remove from heat and garnish with chopped green onions and sesame seeds.
Serve immediately and enjoy!

Nutrients

Calories: 320
Fat: 23g
Carbs: 12g
Fiber: 4g
Sugar: 7g
Protein: 23g
Sodium: 690mg

The Origins of the Egg Roll

Egg rolls have their origins in Chinese-American cuisine and are a variation of the traditional Chinese spring rolls. The classic egg roll is typically made with a mixture of vegetables, sometimes including meat, wrapped in a thin dough wrapper and deep-fried. While the exact origins of the egg roll are unclear, it is believed to have been created in the early 20th century in the United States by Chinese immigrants looking to adapt traditional Chinese recipes to local ingredients and tastes.

In recent years, egg rolls have become a popular appetizer in many Western countries, often served as part of a larger Chinese-American meal or at Chinese buffets. However, due to health concerns about deep-frying, many people have started searching for healthier alternatives to their favorite fried foods. Enter the “Egg Roll in a Bowl,” a healthier, lighter, and quicker version of the classic that retains the delicious flavors and textures while leaving out the frying.

Nutritional Benefits of Egg Roll in a Bowl

One of the key reasons why Egg Roll in a Bowl has become such a popular dish is its nutritional benefits. Traditional egg rolls are often deep-fried, making them high in unhealthy fats and calories. On the other hand, Egg Roll in a Bowl provides a much healthier alternative by using lean proteins, fresh vegetables, and minimal oil. This makes it an ideal choice for those looking to eat lighter without compromising on flavor.

The dish is a great source of protein, especially when made with ground pork, turkey, or chicken. Protein is essential for building and repairing tissues, supporting immune function, and maintaining muscle mass. It also helps keep you feeling full longer, which makes this dish an excellent choice for those following a weight management or fitness plan.

Cabbage, one of the main ingredients, is a powerhouse vegetable, offering numerous health benefits. It is high in fiber, which aids digestion and helps regulate blood sugar levels. Cabbage is also a rich source of vitamins K, C, and B6, which are crucial for bone health, immune function, and metabolism. Additionally, cabbage is known for its anti-inflammatory properties, making it a great addition to a healthy, balanced diet.

The dish can easily be customized to be gluten-free by using coconut aminos in place of soy sauce. Coconut aminos is a soy-free, gluten-free alternative with a slightly sweeter and less salty flavor. This makes Egg Roll in a Bowl suitable for those who are gluten-sensitive or following a gluten-free diet.

Why Egg Roll in a Bowl is the Perfect Weeknight Meal

Egg Roll in a Bowl is an ideal weeknight meal for several reasons. First, it’s quick and easy to prepare, taking less than 30 minutes from start to finish. The simplicity of the recipe makes it a great option for busy nights when you need to get a nutritious meal on the table without spending too much time cooking. Plus, you likely already have many of the ingredients on hand, which makes it convenient for spontaneous cooking.

The dish is also highly customizable, so it can be adjusted based on your taste preferences or dietary needs. If you prefer more vegetables, you can add extra cabbage, carrots, or even bell peppers. You can also adjust the protein, swapping ground pork for chicken or turkey, or adding tofu for a vegetarian or vegan version of the dish. The versatility of Egg Roll in a Bowl ensures that it will be a crowd-pleaser no matter who is at the dinner table.

Another benefit of this dish is its potential for meal prepping. Since it stores well in the refrigerator for several days, it’s a great option to prepare in advance and enjoy throughout the week. You can portion out individual servings for lunch or dinner, making it an excellent choice for meal prep enthusiasts. The leftovers can easily be reheated and still maintain their flavor and texture.

The Health Benefits of the Ingredients

Egg Roll in a Bowl contains a variety of wholesome ingredients that offer numerous health benefits. The key components of the dish—ground meat, cabbage, carrots, and seasonings—are all packed with essential nutrients that support overall health and well-being.

Ground pork, which is commonly used in Egg Roll in a Bowl, provides high-quality protein and important vitamins like B6 and niacin, which help support metabolism and energy production. Lean ground turkey or chicken can be used as lower-fat alternatives, offering similar protein content with fewer calories.

Cabbage is one of the most nutrient-dense vegetables in the recipe. It is rich in fiber, which helps promote healthy digestion and can aid in weight management by keeping you full longer. It also provides antioxidants, which help reduce inflammation and fight free radicals in the body. Additionally, cabbage contains important vitamins like vitamin C, which supports immune health, and vitamin K, which plays a role in maintaining strong bones and healthy blood clotting.

Carrots add a natural sweetness to the dish while contributing beta-carotene, which the body converts into vitamin A. This vitamin is crucial for maintaining healthy vision, skin, and immune function. Carrots also provide fiber, which promotes digestive health and helps maintain healthy blood sugar levels.

The soy sauce-based dressing, which often includes garlic, ginger, and sesame oil, enhances the flavors of the dish while also providing additional health benefits. Garlic has been shown to support heart health and reduce inflammation, while ginger has anti-inflammatory properties and can help with digestion. Sesame oil contains healthy fats and antioxidants, which contribute to overall well-being.

How to Customize Your Egg Roll in a Bowl

One of the reasons Egg Roll in a Bowl is so popular is its adaptability. You can easily modify the recipe to suit your dietary needs, preferences, or what you have in your pantry. Here are a few ways you can customize this dish:

Vegetarian or Vegan: For a vegetarian version, replace the ground meat with crumbled tofu or tempeh. These plant-based proteins absorb the flavor of the sauce and provide a satisfying texture. You can also add extra vegetables such as bell peppers, mushrooms, or zucchini to bulk up the dish.
Low-Carb/Keto-Friendly: If you’re following a low-carb or keto diet, Egg Roll in a Bowl is already a great option. You can keep it as is or make it even more keto-friendly by using extra cabbage or adding a handful of spinach or other leafy greens for added nutrients.
Extra Heat: If you like spice, you can increase the amount of red pepper flakes or add a dash of hot sauce or chili paste to the dish for an extra kick.
Additional Vegetables: Experiment with other vegetables such as mushrooms, bell peppers, or snap peas to enhance the texture and flavor of the dish.
Rice or Noodles: For a heartier version, you can serve the Egg Roll in a Bowl over cauliflower rice, brown rice, or noodles to make it a more substantial meal.

Conclusion: Why Egg Roll in a Bowl is a Must-Try Dish

Egg Roll in a Bowl is the perfect fusion of flavor, nutrition, and convenience. Whether you’re looking for a quick dinner, a meal prep option, or a lighter alternative to take-out, this dish delivers. It’s packed with protein, fiber, and essential nutrients while still being incredibly delicious and satisfying. The flexibility of the recipe allows you to customize it to fit your dietary preferences, making it a versatile meal for any occasion.

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