What is egg roll in a bowl?

It’s a deconstructed version of a traditional fried egg roll, featuring the savory meat and cabbage filling served as a high-protein, low-carb meal. It removes the deep-fried wheat wrapper, making it gluten-free and low-calorie.

Can you make egg roll in a bowl with coleslaw mix?

Yes! Using bagged coleslaw mix (shredded cabbage and carrots) is the fastest way to make this recipe. It eliminates the need for slicing a whole head of cabbage and guarantees a consistent texture.

What’s the best meat for egg roll in a bowl?

Ground turkey or lean ground beef are the best choices for keeping the recipe high in protein and low in fat. Ground pork is traditional but often higher in calories; if using pork, look for a lean grind.

How do you keep egg roll in a bowl from getting watery?

Sauté the cabbage over high heat and serve immediately. Avoid covering the pan with a lid, as this traps steam and softens the veggies too much. Drain any excess fat from the meat before adding the cabbage.

Can you freeze and reheat egg roll in a bowl?

I don't recommend freezing this dish, as the cabbage becomes mushy and watery upon thawing. It is best enjoyed fresh or kept in the fridge for up to 4 days.

How many calories are in a healthy egg roll in a bowl?

Roughly 300–350 calories per serving, making it an excellent choice for weight loss. It provides high volume satiety for a low caloric cost.

Healthy Egg Roll in a Bowl (High Protein & 15-Minute Meal)

Name: Healthy Egg Roll in a Bowl
Prep time: 5 min
Cook time: 10 min
Total time: 15 min
Cuisine: Asian-Inspired
Ingredients: 1 lb Lean Ground Turkey (93% or 99%) or Lean Ground Beef (96/4); 1 bag (14-16 oz) Coleslaw Mix (shredded cabbage and carrots); 1/2 cup Onion, diced; 1 tbsp Sesame Oil (toasted is best); 1 tbsp Olive Oil (for sautéing); 1/4 cup Low-Sodium Soy Sauce (or Coconut Aminos for Keto); 1 tbsp Fresh Ginger, grated (or 1 tsp ground ginger); 3 cloves Garlic, minced; 1 tbsp Sriracha (optional, for heat); 1 tsp Rice Vinegar; 2 Green Onions, sliced; 1 tsp Sesame Seeds; Spicy Mayo (optional drizzle)

Description

This Healthy Egg Roll in a Bowl is the ultimate high-protein, low-carb lunch. Use a simple coleslaw mix hack for a 30g protein meal in just 15 minutes!

Ingredients

Scale

The Base

1 lb Lean Ground Turkey (93% or 99%) or Lean Ground Beef (96/4)
1 bag (14-16 oz) Coleslaw Mix (shredded cabbage and carrots)
1/2 cup Onion, diced
1 tbsp Sesame Oil (toasted is best)
1 tbsp Olive Oil (for sautéing)

The Sauce

1/4 cup Low-Sodium Soy Sauce (or Coconut Aminos for Keto)
1 tbsp Fresh Ginger, grated (or 1 tsp ground ginger)
3 cloves Garlic, minced
1 tbsp Sriracha (optional, for heat)
1 tsp Rice Vinegar

Garnishes

2 Green Onions, sliced
1 tsp Sesame Seeds
Spicy Mayo (optional drizzle)

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Instructions

Brown the Meat: Heat olive oil in a large skillet or wok over medium-high heat. Add the ground turkey (or beef) and onion. Cook for 5-7 minutes, breaking up the meat with a wooden spoon, until browned and cooked through.
Add Aromatics: Add the minced garlic and grated ginger to the pan. Sauté for 1 minute until fragrant.
Add Greens: Pour the bag of coleslaw mix on top of the meat. Do not stir yet.
Sauce It: Whisk together the soy sauce, sriracha, and rice vinegar. Pour over the cabbage and meat.
Sauté: Toss everything together. Sauté for 3-4 minutes until the cabbage is tender-crisp. Do not overcook or it will become watery.
Finish: Remove from heat. Drizzle with the toasted sesame oil (adding it at the end preserves the flavor).
Serve: Divide into bowls. Top with sliced green onions, sesame seeds, and a drizzle of spicy mayo if desired.

Notes

Meal Prep: Store in airtight containers for up to 4 days. Reheat in a pan for best texture.
Keto: Use Coconut Aminos instead of soy sauce to reduce carbs.
Volume: To make it even more filling, add a bag of broccoli slaw or diced bell peppers.

Prep Time: 5 minutes
Cook Time: 10 minutes
Category: Lunch/Dinner
Method: Stovetop
Cuisine: Asian-Inspired

Nutrition

Serving Size: 1 Bowl
Calories: 310
Sugar: 4g
Sodium: 680mg
Fat: 11g
Saturated Fat: 2g
Carbohydrates: 10g
Fiber: 4g
Protein: 32g
Cholesterol: 75mg