Egg Roll in a Bowl is a quick, healthy, and delicious one-pan meal that delivers all the flavors of your favorite Chinese takeout egg roll but without the extra carbs and deep-frying. This dish is perfect for busy weeknights when you need to put together a satisfying meal in under 30 minutes. It’s low-carb, gluten-free (if using tamari), and packed with protein and veggies, making it a great option for anyone looking to enjoy a wholesome dinner without sacrificing flavor.
What is Egg Roll in a Bowl?
Egg Roll in a Bowl is a deconstructed version of the traditional egg roll. Instead of wrapping the savory filling in a crispy fried wonton wrapper, all the ingredients are cooked in one pan and served as a stir-fry. It has all the classic flavors of an egg roll: seasoned ground meat, cabbage, onions, garlic, and a tasty soy sauce mixture, but it’s healthier and easier to prepare.
This recipe uses ground turkey or chicken as the base, providing a lean source of protein. The cabbage and carrot coleslaw mix adds crunch and nutrients, while garlic, onion, soy sauce, and ginger create the perfect flavor profile.
Health Benefits of Egg Roll in a Bowl
One of the best aspects of this dish is that it is both nutritious and delicious. Here’s why:
- Low in carbs: By skipping the traditional egg roll wrapper, you cut down on carbohydrates, making this dish perfect for those following low-carb or keto diets.
- High in protein: Using ground turkey or chicken provides a lean source of protein, which is essential for muscle repair and overall body function.
- Rich in fiber: The cabbage and carrots in the coleslaw mix are excellent sources of fiber, which aids in digestion and helps you feel full longer.
- Packed with flavor: Despite being a healthier option, Egg Roll in a Bowl doesn’t compromise on taste, thanks to its savory soy sauce, garlic, and ginger seasoning.
Now, let’s dive into how to make this delicious dish at home!
Ingredients with Quantity
To make Egg Roll in a Bowl, you’ll need the following ingredients:
- 1 lb ground turkey or chicken: This serves as the base protein for the dish. Choose whichever you prefer, or even substitute with ground beef or pork if desired.
- 2 tbsp sesame oil: Sesame oil adds a rich, nutty flavor that’s characteristic of Asian cuisine. It’s best to use toasted sesame oil for its intense flavor.
- 1 small onion, chopped: The onion adds sweetness and depth to the dish. You can use yellow or white onions depending on your preference.
- 3 cloves garlic, minced: Garlic enhances the flavor and adds a subtle pungency that complements the other ingredients.
- 1 (14 oz) bag coleslaw mix (shredded cabbage and carrots): The coleslaw mix provides the bulk of the vegetables. If you can’t find a pre-mixed bag, you can shred your own cabbage and carrots.
- 1/4 cup soy sauce (or tamari for gluten-free): Soy sauce brings a salty, umami flavor to the dish. Use tamari for a gluten-free alternative.
- 1 tbsp rice vinegar: This adds a tangy brightness to balance the savory elements.
- 1 tsp ground ginger: Ginger pairs perfectly with garlic and soy sauce, giving the dish a slightly spicy and aromatic undertone.
- 1/2 tsp red pepper flakes (optional): For those who like a little heat, red pepper flakes add a subtle kick.
- 2 green onions, sliced (for garnish): Green onions add freshness and color to the final dish.
- Sesame seeds (optional for garnish): These provide a nice visual and textural element to the dish, but they’re optional.
Directions and Preparation Method
Step 1: Cook the Meat
- Heat 2 tablespoons of sesame oil in a large skillet over medium heat. Add the 1 lb of ground turkey or chicken to the skillet and break it up with a spatula as it cooks. Cook until the meat is browned and fully cooked, which should take about 5-7 minutes.
Step 2: Sauté the Vegetables
- Once the meat is cooked through, add 1 small chopped onion and 3 minced garlic cloves to the skillet. Sauté the mixture for about 2-3 minutes, or until the onion becomes soft and translucent, and the garlic is fragrant.
Step 3: Add the Coleslaw Mix
- Stir in the 14 oz bag of coleslaw mix (which consists of shredded cabbage and carrots). Toss everything together so that the coleslaw mix is evenly coated with the meat and onions.
Step 4: Season the Dish
- Add 1/4 cup soy sauce (or tamari), 1 tablespoon rice vinegar, 1 teaspoon ground ginger, and 1/2 teaspoon red pepper flakes (if using). Stir everything together, making sure all ingredients are well combined. Continue to cook for about 5 minutes, or until the cabbage has softened and everything is heated through.
Step 5: Garnish and Serve
- Remove the skillet from the heat. Garnish the dish with 2 sliced green onions and sprinkle with sesame seeds if desired. Serve warm and enjoy!
Prep Time: 10 mins
Cooking Time: 15 mins
Total Time: 25 mins
Servings: 4
Frequently Asked Questions (FAQs)
1. Can I use a different type of meat?
Absolutely! While this recipe calls for ground turkey or chicken, you can easily substitute it with ground beef, pork, or even a plant-based meat alternative if you prefer. The cooking time may vary slightly depending on the type of meat you choose.
2. Is Egg Roll in a Bowl gluten-free?
To make this recipe gluten-free, simply swap out the regular soy sauce for tamari or coconut aminos. Both options provide a similar umami flavor without the gluten.
3. Can I add more vegetables to this dish?
Yes, this recipe is very versatile, and you can add more veggies if you like. Some great options include bell peppers, mushrooms, or zucchini. Just be mindful of the cooking times for different vegetables, as some may take longer to soften.
4. How do I store leftovers?
Egg Roll in a Bowl stores well in the refrigerator. Allow the dish to cool completely before transferring it to an airtight container. It will keep for up to 4 days in the fridge. To reheat, simply warm it up in a skillet or microwave until heated through.
5. Can I make this recipe ahead of time?
Yes, this is a great dish for meal prep! You can make it ahead of time and portion it out for easy lunches or dinners throughout the week. Just store in the refrigerator and reheat as needed.
6. Is this recipe keto-friendly?
Yes, this recipe is perfect for those following a keto diet. It’s low in carbs since it eliminates the traditional egg roll wrapper, and it’s high in healthy fats from the sesame oil and protein from the ground turkey or chicken.
7. What can I serve with Egg Roll in a Bowl?
This dish is quite filling on its own, but you can serve it with a side of cauliflower rice for an even more substantial meal. It also pairs well with a light salad or steamed vegetables like broccoli or green beans.
8. Can I make this vegetarian?
Yes! To make a vegetarian version of Egg Roll in a Bowl, substitute the ground meat with a plant-based alternative such as crumbled tofu or tempeh. You can also add extra vegetables to bulk up the dish.
Conclusion
Egg Roll in a Bowl is a healthy, delicious, and simple meal that you can whip up in just 25 minutes. Its versatility allows you to adjust the ingredients based on your preferences, making it suitable for a wide range of dietary needs, including gluten-free, low-carb, and keto-friendly diets. The combination of protein-rich ground meat, crunchy vegetables, and savory Asian-inspired seasonings makes it a flavorful and satisfying dish that the whole family will love.