Egg Roll in a Bowl – Healthy Recipes – For Food Lovers!
It’s takeout turned healthy lunch, dinner, and/or snack munched straight out of the fridge if you’re really impatient while the rice is cooking (me!): EGG ROLL IN A BOWL.
Imagine your favorite Asian takeout joint’s house special egg roll, but instead of limiting yourself to one or two to save room for the main event, this Egg Roll in a Bowl is the main event.
This recipe takes the flavors and ingredients of a classic egg roll filling—the juicy meat (or tofu, if you prefer your Egg Roll in a Bowl vegetarian), the zippy fresh ginger and garlic, the salty, umami-ish soy sauce, and the colorful, thin strips of fresh veggies—and turns them into a fast, healthy meal that’s great for quick dinners and tastes fantastic reheated too.
Here’s how it works: Instead of wrapping a small scoop of the filling inside individual egg roll wrappers then deep frying them, to make an Egg Roll in a Bowl, you pile the filling over rice (or cauliflower rice if you prefer your Egg Roll in a Bowl low carb), grab your fork (or your chopsticks if you are savvy like that), and dive in!
Let’s Make Egg Roll in a Bowl!
The ingredients you’ll need for Egg Roll in a Bowl are…
- Ground Turkey. Traditionally egg rolls are made with pork, but as I was looking to make my Egg Roll in a Bowl healthy, I swapped lean ground turkey. If you like, you can also make your Egg Roll in a Bowl with chicken or lean ground beef.
- Mushrooms. Even if you don’t love mushrooms, I highly recommend adding them to this recipe. Like my Vegetarian Lettuce Wraps, the mushrooms taste is not prominent, and because they are finely chopped, their texture isn’t noticeable either. Mushrooms have a rich, unique savoriness that deepens the flavor of the dish.
- Fresh Veggies. I use a combo of grated carrots (yes, you can use the ones that come preshredded in those cute little bags!) and my other favorite quick-fix veggie, broccoli coleslaw. They make the Egg Roll in a Bowl colorful and provide nutrients too.
- Garlic, Ginger, Soy Sauce, Rice Vinegar. The fantastic four. Once you have these on hand, you’ll be ready to tackle any of these healthy stir fry recipes.
- Sesame Oil. GAME CHANGER right here. A drizzle of this golden nectar adds oodles of flavor to any Asian-inspired recipe.
This entire recipe cooks in one skillet aside from the rice, and the filling is ready in fewer than 30 minutes. That is faster than delivery, and so much better for you (and better tasting!) too.
How to Store Egg Roll in a Bowl
This Egg Roll in a Bowl is easy to refrigerate and can be frozen, so feel free to make a larger batch if you’d like it for meal prep.
- Store the Egg Roll in a Bowl “filling” in the refrigerator for up to 4 days. You can store the rice on its own or portion the two together into individual serving containers for a meal-prep approach.
- To freeze: Place the egg roll “filling” in an individual container and freeze for up to 3 months. Let thaw overnight in the refrigerator, then reheat gently in the microwave.
- Forget to thaw? You can reheat it slowly in the microwave or on the stove with a splash of water (I did this and it was fine!).
- I find the leftovers lose some of their zip, so I like to top mine with a few shakes of extra soy sauce.
How to Adapt Egg Roll in a Bowl to Different Diets
- Egg Roll in a Bowl Whole30 or Paleo: Swap coconut aminos for the soy sauce and arrowroot starch for the cornstarch.
- Egg Roll in a Bowl Keto: See above directions for Whole30.
- Egg Roll in a Bowl Vegetarian: Swap the meat for crumbled extra-firm tofu. Press the water out of the tofu first, then crumble it right into the mixing bowl with the soy sauce and cornstarch.
- Egg Roll in a Bowl Gluten Free: Use tamari instead of soy sauce.
For serving, I’m loving a 50/50 blend of brown rice and cauliflower rice for the extra veggies. For another low-carb and delish option, this Egg Roll in a Bowl would be super yummy wrapped inside lettuce cups too!
: 4 servings, about 6 1/2 cups
This healthy Egg Roll in a Bowl takes the flavors and ingredients of your favorite Chinese egg roll and turns them into a quick and easy low carb meal!
low-sodium soy sauce
— divided (use coconut aminos to make Paleo, Keto, Whole30, or gluten free)
— use arrowroot starch to make Paleo, Whole30, or Keto
90% or 93% lean ground turkey
— to make vegetarian, swap crumbled extra-firm tofu (press it dry first)
baby bella (cremini) mushrooms
canola oil, grapeseed oil, or similar neutrally flavored high-temperature cooking oil
— olive oil will smoke, so I suggest one of these other oils instead
(12-ounce) bag broccoli coleslaw
— freshly grated from peeled carrots or store-bought
minced fresh ginger
fresh chili paste (sambal oelek) or hot sauce of choice
— plus additional to taste
ground black pepper
- Prepared brown rice
- Prepared quinoa
- Cauliflower rice
In a medium mixing bowl, whisk together the soy sauce and cornstarch with a fork. Add the turkey, breaking apart the meat and stirring to coat with the sauce. Let marinate 10 minutes.
Meanwhile, chop the mushrooms very finely and mince the garlic. Thinly slice the green onions. If any of your other ingredients are not yet prepped, do it now.
Heat a wok or large, deep sauté pan over high heat. Add the oil and swirl to coat. Add the marinated turkey and cook, breaking apart the meat into small bits with a heatproof spatula, until it’s no longer pink and fully cooked through, about 5 minutes. Add the green onions (reserve a small handful for serving) and mushrooms and cook until the mushrooms soften, about 2 additional minutes.
Reduce the heat to medium low. Add the broccoli coleslaw, carrots, ginger, and garlic. Stir-fry for 2 minutes, until the vegetables are softened.
Add the rice vinegar, chili paste, sesame oil, black pepper, and remaining 2 tablespoons soy sauce, then stir to combine. Continue to cook for 1 additional minute. Taste and add additional soy sauce, hot sauce, or black pepper as desired. Scoop into serving bowls (over brown rice, quinoa, or cauliflower rice if desired). Serve hot, sprinkled with additional green onions.
Dinner, Main Course
egg roll in a bowl, healthy, keto, low carb, whole30
Amount per serving (1 of 4, about 1 1/2 cups) — Calories: 281, Fat: 15g, Saturated Fat: 4g, Cholesterol: 80mg, Carbohydrates: 13g, Fiber: 3g, Sugar: 4g, Protein: 27g
This post contains some affiliate links, which means that I make a small commission off items you purchase at no additional cost to you.