A Quick, Low-Carb, Protein-Packed Twist on a Classic Favorite
If you love the flavors of egg rolls but want a faster, healthier, and protein-rich version, this High Protein Egg Roll in a Bowl is the perfect solution. It’s a one-pan recipe loaded with ground meat, crisp cabbage, and savory seasonings, delivering all the flavor of an egg roll without the wrappers or deep frying.
This dish is ideal for busy weeknights, meal prep, or a satisfying low-carb dinner. It’s ready in under 30 minutes, packed with protein, and incredibly versatile. Plus, it’s naturally gluten-free if you choose tamari or coconut aminos instead of soy sauce.
Ingredients
Protein
- 1 lb ground pork or ground chicken/turkey (choose your preference)
Vegetables
- 4 cups shredded cabbage (green, napa, or a mix)
- 2 carrots, julienned or shredded
- 1 small onion, thinly sliced
- 2 cloves garlic, minced
- 1 teaspoon fresh ginger, grated (optional for extra flavor)
Seasonings and Sauce
- 2 tablespoons soy sauce or tamari (for gluten-free)
- 1 tablespoon sesame oil
- 1 teaspoon rice vinegar
- ½ teaspoon crushed red pepper flakes (optional for heat)
- Salt and pepper, to taste
Optional Toppings
- Sliced green onions
- Sesame seeds
- Sriracha or chili garlic sauce for added spice
Step-by-Step Instructions
Step 1: Cook the Protein
In a large skillet over medium-high heat, add the ground pork (or chicken/turkey). Break it apart with a spatula and cook until fully browned, about 5–7 minutes. Drain any excess fat if necessary.
Step 2: Sauté Aromatics
Reduce heat to medium and add the onion, garlic, and ginger to the pan. Cook for 2–3 minutes, stirring occasionally, until fragrant and softened.
Step 3: Add Vegetables
Add the shredded cabbage and carrots to the skillet. Stir to combine. Cook for 5–7 minutes, allowing the cabbage to wilt slightly while retaining some crunch.
Step 4: Season and Sauce
Drizzle the soy sauce, sesame oil, and rice vinegar over the mixture. Sprinkle with red pepper flakes, salt, and pepper. Toss everything together so the protein and vegetables are evenly coated with the sauce.
Step 5: Finish and Serve
Cook for an additional 2–3 minutes, stirring occasionally, until everything is heated through and flavorful.
Serve hot, garnished with sliced green onions, sesame seeds, and optional sriracha for extra kick.
Tips and Variations
- Protein Swap: Use ground turkey, beef, or even tofu for a vegetarian version.
- Veggie Boost: Add mushrooms, bell peppers, or snap peas for more nutrition and texture.
- Meal Prep: Store in airtight containers for up to 4 days in the fridge. Reheat gently in a skillet or microwave.
- Low-Carb/ Keto Friendly: Serve over cauliflower rice instead of regular rice.
- Flavor Enhancements: Add a teaspoon of hoisin sauce or a dash of sesame seeds for authentic egg roll flavor.
Nutritional Highlights (Per Serving – Serves 4)
- Calories: ~350 kcal
- Protein: 28–30g
- Fat: 20g
- Carbohydrates: 12g
- Fiber: 3–4g
- Sugar: 4g
- Sodium: 550mg
Note: Values may vary depending on protein and sauce used.
Print
Easy High Protein Egg Roll in a Bowl Recipe
- Total Time: 25 minutes
- Yield: 4 servings
Description
This Easy High Protein Egg Roll in a Bowl delivers all the classic egg roll flavors without the wrapper. Quick, healthy, and perfect for meal prep.
Ingredients
- 1 lb lean ground turkey or ground chicken
- 1 tbsp sesame oil
- 3 cups coleslaw mix (cabbage & carrots)
- 1 small onion, diced
- 2 cloves garlic, minced
- 1 tbsp fresh ginger, grated (or ½ tsp ground ginger)
- 3 tbsp low-sodium soy sauce or coconut aminos
- 1 tbsp rice vinegar
- ½ tsp black pepper
- ½ tsp red pepper flakes (optional)
- 2 green onions, sliced (for garnish)
- Optional: sriracha or sesame seeds
Instructions
- Heat sesame oil in a large skillet over medium-high heat.
- Add ground turkey and cook 5–7 minutes, breaking it apart, until fully cooked.
- Add diced onion, garlic, and ginger. Sauté for 2–3 minutes until fragrant.
- Stir in coleslaw mix and cook 4–5 minutes until cabbage is tender but slightly crisp.
- Add soy sauce, rice vinegar, black pepper, and red pepper flakes. Stir well.
- Cook an additional 2 minutes to allow flavors to combine.
- Remove from heat and garnish with green onions and optional toppings.
Notes
- Swap ground turkey with lean ground beef, chicken, or tofu.
- Serve over cauliflower rice for extra volume.
- Great for meal prep — stores well for up to 4 days.
- Increase protein by adding a scrambled egg or egg whites.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Main Dish
- Method: Stovetop
- Cuisine: Asian-Inspired
Frequently Asked Questions (FAQs)
1. Can I make this ahead of time?
Yes! Prepare the dish completely and store in airtight containers in the fridge for up to 4 days. Reheat on the stove for best texture.
2. Can I make this gluten-free?
Absolutely. Use tamari or coconut aminos instead of soy sauce to make it gluten-free.
3. Can I freeze this dish?
Yes, but cabbage may become slightly softer upon reheating. Freeze in portioned containers for up to 2 months.
4. Can I make it spicier?
Yes! Add extra red pepper flakes, sriracha, or chili garlic sauce according to taste.
5. Can I use pre-shredded cabbage and carrots?
Yes, it saves prep time and works perfectly for this recipe.
Conclusion
The High Protein Egg Roll in a Bowl is a delicious, healthy, and fast dinner option that doesn’t compromise on flavor. With savory ground meat, crisp vegetables, and a flavorful sauce, it’s a one-pan meal perfect for busy weeknights, meal prep, or low-carb diets.
This recipe is flexible, beginner-friendly, and nutrient-rich, making it an excellent choice for anyone who loves the flavor of traditional egg rolls but wants a healthier, protein-packed twist.
Enjoy it as-is or customize it with your favorite vegetables, proteins, and toppings for a personalized, crave-worthy meal that’s ready in less than 30 minutes.
