Egg roll in a bowl is a quick, high-protein meal that delivers all the classic flavors of a Chinese egg roll—without the deep-fried wrapper or extra carbs. Packed with lean ground meat and crisp vegetables, it’s a nutritious, satisfying dish that comes together in just 30 minutes, making it perfect for busy weeknights or meal prep.
Ingredients
- 1 lb (450 g) lean ground turkey or chicken (93% lean or higher)
- 1 tablespoon toasted sesame oil
- 1 medium yellow onion, diced
- 3 cloves garlic, minced
- 1 tablespoon fresh ginger, grated (or 1 teaspoon ground ginger)
- 1 large carrot, julienned or shredded (about 1 cup)
- 1 small red bell pepper, thinly sliced
- 1 (14 oz/400 g) bag coleslaw mix (shredded cabbage and carrots)
- 3 tablespoons low-sodium soy sauce (or tamari for gluten-free)
- 1 tablespoon rice vinegar
- 1 teaspoon sriracha or chili garlic sauce (optional, for heat)
- 2 green onions, thinly sliced
- 1 tablespoon sesame seeds (optional, for garnish)
- Salt and black pepper, to taste
Instructions
- Heat the toasted sesame oil in a large skillet or wok over medium-high heat. Add the diced onion and sauté for 2-3 minutes until slightly softened.
- Add the garlic and ginger to the pan. Stir and cook for 1 minute until fragrant.
- Add the ground turkey or chicken. Break it up with a spoon, season lightly with salt and pepper, and cook for 5-6 minutes until browned and cooked through. Drain any excess liquid if needed.
- Stir in the carrot and red bell pepper. Sauté for 2-3 minutes until just tender but still crisp.
- Add the coleslaw mix, soy sauce, rice vinegar, and sriracha (if using). Toss everything together and cook for 3-5 minutes, stirring often, until the cabbage is wilted but still slightly crisp.
- Taste and adjust seasoning with extra soy sauce, salt, or pepper as desired.
- Remove from heat. Sprinkle with green onions and sesame seeds before serving.
Tips
- Protein swaps: Ground chicken, lean pork, or even extra-firm tofu can be used instead of ground turkey. For an even higher protein boost, add a handful of cooked shrimp at the end.
- Vegetable flexibility: If you can’t find coleslaw mix, use a combination of shredded green and purple cabbage with extra carrots. Add snap peas, mushrooms, or water chestnuts for more crunch.
- Meal prep: Egg roll in a bowl keeps well in the fridge for up to 4 days and can be portioned for lunches. Store the green onion and sesame seed garnish separately for best texture.
- Don’t overcook the cabbage: For the best texture, add the coleslaw mix toward the end and cook just until it’s wilted but not soggy.
Serving Suggestions
This dish is hearty on its own, but you can serve it over steamed brown rice, cauliflower rice, or quinoa for extra bulk. For a low-carb meal, stick with just the bowl. A drizzle of extra sriracha, hoisin sauce, or a spoonful of chili crisp adds flavor and heat. Top with extra fresh herbs like cilantro or Thai basil for a fresh finish. Pair it with a simple miso soup or cucumber salad for a balanced meal.
Variations
- Keto/Low-carb: Skip the carrots or reduce their amount, and serve over cauliflower rice. Use coconut aminos in place of soy sauce to further reduce carbs.
- Vegetarian: Replace the meat with crumbled extra-firm tofu or tempeh. Sauté until golden, then proceed as directed.
- Egg addition: For extra protein and the flavor of classic egg rolls, scramble 2 eggs in a well in the pan before adding the coleslaw mix. Stir until cooked, then mix with the rest.
- Spicy Szechuan style: Add 1 teaspoon Szechuan peppercorns and use chili oil instead of sesame oil for a fiery, numbing kick.
Storage and Reheating
Refrigeration: Cool leftovers quickly and store in airtight containers in the refrigerator for up to 4 days. For best results, store any toppings (green onions, sesame seeds) separately and add just before eating.
Freezing: While egg roll in a bowl can be frozen, the cabbage will soften more upon reheating. For best texture, freeze for up to 2 months in freezer-safe containers. Thaw overnight in the fridge before reheating.
Reheating: Warm individual portions in the microwave for 1-2 minutes, stirring halfway through. For best texture, reheat in a skillet over medium heat until hot, about 3-4 minutes, stirring occasionally. Add a splash of water or soy sauce if the mixture seems dry.
Frequently Asked Questions
- Can I use ground beef instead of turkey or chicken?
Yes, lean ground beef (90% lean or higher) works well in this recipe and adds a richer flavor. Just be sure to drain excess fat after browning to keep the dish from getting greasy. - Is egg roll in a bowl gluten-free?
This dish can be made gluten-free by using tamari or coconut aminos in place of soy sauce. Always check your sauces for hidden gluten ingredients, especially if you have celiac disease or a gluten intolerance. - Can I meal prep egg roll in a bowl?
Absolutely! This recipe is ideal for meal prep. Portion cooled servings into airtight containers and refrigerate. Add fresh garnishes just before eating for the best flavor and crunch. - What’s the best way to shred cabbage if I don’t have coleslaw mix?
If you don’t have pre-shredded coleslaw mix, simply thinly slice green and red cabbage using a sharp knife or mandoline. Shred carrots with a box grater or julienne peeler. - How do I make this dish even higher in protein?
Use extra-lean ground meat, add more cooked chicken or shrimp, or scramble in a couple of eggs during cooking. Topping with roasted edamame or adding tofu can also boost the protein content. - Can I make this dish ahead for a party or potluck?
Yes, egg roll in a bowl is great for serving a crowd. Prepare as directed, then keep warm in a slow cooker on the ‘keep warm’ setting. Stir occasionally and set out toppings for guests to add themselves.
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