Okay, imagine this scene: it’s one of those days, you want a healthy dinner but you really really do NOT want to fuss with ten pans or complicated stuff. Trust me, I’ve been there (honestly…last Tuesday). That’s why this Easy High Protein Egg Roll in a Bowl Recipe is just a regular hero in my kitchen. If you’re into quick comfort meals that actually hit your protein goal, you’re about to be just as obsessed with this dish as I am. Want to sneak in extra veggies like with this cheesy zucchini casserole or maybe you crave juicy chicken like in these bone-in chicken breast recipes? You can riff on this recipe and just have fun with it.
Healthy Egg Roll in a Bowl
So, what on earth is a “Healthy Egg Roll in a Bowl”? Well, it’s basically the guts of your favorite Chinese takeout egg roll but—get this—without the greasy deep-fried wrapper. All the flavor? Yes. Way less guilt? Even better. You get a mountain of veggies and protein packed together, which means you feel full longer. No joke, I actually look forward to leftovers.
Plus, you aren’t stuck using just ground pork. You can try ground turkey or chicken and it’ll still turn out dynamite. Some days, I toss in a handful of chopped broccoli or—oops—a lonely carrot hanging out in the fridge. It’s not just healthy, it’s flexible and totally forgiving. Honestly, forgiving is my favorite kind of recipe.
Aside from being easy on the waistline, this bowl is gluten-free (if you skip the regular soy sauce), low carb, and you can amp or tone down the spice to fit your exact mood. Kids eating? Go mild. Feeling wild? Hit it with the chili sauce.
Egg Roll Filling
Okay, let’s talk filling. This is the heart and belly of our bowl. Don’t overthink it. Classic egg roll filling has ground meat, cabbage, carrots, and some sort of onion action. Here, I usually lean on ground turkey or chicken (sometimes pork if I’m feeling wild). Grab a bag of coleslaw mix for the veggies, trust me, nobody needs to be hand-shredding cabbage on a weeknight unless you like pain.
A little bit of garlic and ginger makes it pop. Then splash in some soy sauce and—because you deserve it—a drizzle of toasted sesame oil (the smell alone… wow). Sauté it all together, let everything get cozy, and boom. Your filling’s done. Oh, and eggs—because hello, high protein egg roll in a bowl recipe—is in the name! Scramble those eggs right in the pan.
Want a table for quick reference? Here’s how I usually eyeball the filling:
| Ingredient | Amount | Why It Rocks | Easy Sub? |
|---|---|---|---|
| Ground Meat | 1 lb | Boosts your protein | Yep try tofu or leftover rotisserie chicken |
| Coleslaw Mix | 1 bag (about 16 oz) | Veggies without fuss | Slice up your own cabbage/carrots |
| Eggs | 2-3 | Moist, fluffy bites and extra protein | Can leave out, but why would you? |
| Soy Sauce | 2-3 tbsp | Ultimate flavor builder | Use tamari for gluten-free needs |
There you have it. Simple. Tasty. Loads of protein. There’s truly no one right way—some days I dump in snap peas, some days mushrooms. You do you.
This bowl has become my weeknight dinner MVP. Never thought I’d crave egg roll filling! Bonus: the leftovers are seriously even better. – Bailey, fellow bowl enthusiast
How to Make Egg Roll in a Bowl
If you can handle chopping an onion without crying (I mostly can’t), you are fully qualified to make this recipe. Start by browning your ground meat in a big skillet. I mean, don’t baby it, let it get golden.
Toss in your onion, garlic, and ginger. Mmm the smell about now, right? Add your slaw mix—don’t be shy with the veggies. Stir it around so it softens up and soaks up the flavors. If things seem dry, a quick splash of broth or water fixes it. Season with soy sauce and a drizzle of sesame oil. Huge tip: Don’t overcook your cabbage or it just turns sad and soggy.
Now, push everything to the side, crack those eggs into the pan and scramble. Mix it all together at the end, and ta-da! Your high protein egg roll in a bowl is living its best life.
If I’m really hungry (or I made extra on purpose), I toss the leftovers with a little hot sauce in the morning for a wild breakfast. Seriously, try it once!
Recipe Variations
Look, the base is classic, but sometimes you just gotta mix it up. One day I was out of coleslaw mix, so—no joke—I chopped up leftover broccoli and spinach. Still tasted like it belonged in a five-star restaurant (okay, a slightly casual five-star, but still).
For spice lovers, give it a squeeze of sriracha or even chili garlic sauce. Sometimes I sneak some bell peppers in there for color. Feeling decadent? Top with a handful of crunchy wonton strips or—do not judge—crushed-up pork rinds (my uncle swears by it).
Vegetarian? Ditch the meat and double up on mushrooms and edamame for an insane protein boost. I’ve also seen people serve the filling over cauliflower rice (my sister claims it’s genius… I say it’s a strong move).
Here’s a quick cheat sheet for swapping things in and out:
- Soy sauce out? Try coconut aminos for a softer taste.
- No sesame oil? Olive oil with a drop or two of sesame seeds.
- Want it even lower carb? Mix in spiralized zucchini.
The sky’s the limit!
How to Meal Prep
Oh boy, this dish was basically made for meal prepping. It keeps in the fridge for days, gets better with time, and reheats so easily you’ll wonder why you ever bothered with boring lunches.
I like to portion it out in single-serve containers. If you have picky eaters, set out the toppings on the side so everyone can mix and match—kind of like a taco night but way healthier.
Want to change things up? Toss a scoop onto a baked sweet potato (weird? Maybe, but don’t knock it till you try it). Leftover rice or even a toasted tortilla turns it into a wrap. Honestly, by day three, I’m practically inventing new ways to serve it.
A typical big batch will cover my lunches for at least three days. That’s what I call winning the weeknight game.
Serving Suggestions
You’re going to want to make this Bowl your own. Here are a few ideas for how to pile it up:
- Top with chopped green onions and sesame seeds (looks fancy!).
- Add a drizzle of sriracha or your favorite hot sauce for some zing.
- Serve with a side of steamed cheesy zucchini casserole for an extra veggie punch.
- Want an even bigger protein punch? A little shredded rotisserie chicken from these stuffed chicken breast recipes works awesome mixed in.
It’s honestly so good you’ll probably eat it straight out of the pan—been there, no judgement.
Common Questions
Q: Can I freeze egg roll in a bowl?
Yep! Make sure it’s cooled, stick it in a freezer-safe container, and don’t forget to label it. It reheats well, but the cabbage will be a bit softer.
Q: Will this work with other meats?
Of course. I swap between ground pork, chicken, turkey—sometimes beef, even. Heck, throw in a veggie crumbles or tofu for a plant-based version.
Q: How long does it last in the fridge?
About four days, easy. I doubt you’ll have it that long though.
Q: Is this the same as a stir fry?
Pretty much, yeah, but the flavors are closer to classic egg roll filling (more soy, more ginger). And you get eggs scrambled in for double yum.
Q: Can I make it spicy?
Absolutely! Sriracha, chili oil, or even sliced jalapeños. Go wild.
Go Bowl, or Go Home
Alright, that’s the scoop. This easy high protein egg roll in a bowl recipe is really just whatever you need it to be—fast weeknight fix, protein-packed lunch, or healthy way to satisfy a takeout craving. Don’t be afraid to riff on it with your own veggie favorites or new protein twists. For more variations and inspiration, check out this recipe from Oh Snap Macros or this healthy version on The Protein Chef. Trust me, once you try it, you’ll come back again and again—because who wants complicated, when you can have delicious and easy?
Healthy Egg Roll in a Bowl
- Total Time: 25 minutes
- Yield: 4 servings 1x
- Diet: Gluten-Free, Low-Carb
Description
A quick and healthy take on classic egg roll filling, packed with protein and veggies, and perfect for busy weeknight dinners.
Ingredients
- 1 lb ground turkey or chicken
- 1 bag (about 16 oz) coleslaw mix
- 2–3 eggs
- 2–3 tbsp soy sauce
- 2 cloves garlic, minced
- 1 inch ginger, minced
- 1 onion, chopped
- 1 tbsp toasted sesame oil
Instructions
- Brown the ground meat in a large skillet, letting it get golden.
- Add chopped onion, garlic, and ginger, and cook until fragrant.
- Toss in the coleslaw mix, stirring until it softens. Add a splash of broth or water if needed.
- Season with soy sauce and drizzle with sesame oil.
- Push the mixture to the side, crack in the eggs, and scramble them in the pan.
- Mix everything together and serve.
Notes
This dish is flexible; feel free to add extra veggies or substitute the meat for a vegetarian option.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Main Course
- Method: Stovetop
- Cuisine: Asian
Nutrition
- Serving Size: 1 serving
- Calories: 400
- Sugar: 3g
- Sodium: 600mg
- Fat: 22g
- Saturated Fat: 5g
- Unsaturated Fat: 15g
- Trans Fat: 0g
- Carbohydrates: 10g
- Fiber: 4g
- Protein: 30g
- Cholesterol: 180mg