Get ready to transform your weeknight dinner routine with this incredible High Protein Egg Roll in a Bowl recipe. It packs all the savory, addictive flavors of a classic egg roll into a simple, deconstructed bowl that’s both satisfying and incredibly nutritious. Forget the greasy takeout—this dish is loaded with fresh vegetables and lean protein, making it a perfect healthy stir fry for any night of the week.
We’ve optimized this recipe to be macro-friendly without sacrificing an ounce of taste. It’s a fantastic solution for meal prep, busy families, and anyone looking for a delicious low-carb dinner that comes together in under 30 minutes. Let’s dive in!
Why This High Protein Egg Roll in a Bowl is a Game-Changer
You’re going to absolutely love this recipe, and here’s why. It’s not just another stir fry; it’s a powerhouse of flavor and nutrition designed for a modern, healthy lifestyle.
Packed with Protein: With over 40 grams of protein per serving, it keeps you full and satisfied, making it perfect for fitness goals.
Incredibly Fast: From prep to plate in under 30 minutes. It’s the ideal solution for those “what’s for dinner?” moments.
Low-Carb & Keto-Friendly: By skipping the wrapper, you get all the good stuff without the extra carbs.
Versatile & Customizable: Easily swap proteins or add your favorite veggies. It’s a recipe that adapts to what you have on hand. For another great customizable meal, check out these Shrimp and Avocado Bowls.
The Key Ingredients for a Perfect Bowl
The magic of this dish lies in its simple, fresh ingredients. Here’s what you’ll need to create the perfect balance of flavors and textures.
Ready in under 30 minutes, this protein-packed bowl is a weeknight dinner dream!
Choosing Your High-Protein Base
The star of our high protein egg roll in a bowl is, of course, the protein. I’m using lean ground turkey for its fantastic macros, but you have options:
Ground Turkey: 93/7 or 99/1 lean ground turkey is an excellent choice.
Ground Chicken: Works just as well and keeps the dish light.
Lean Ground Pork: For a more traditional egg roll flavor.
Firm Tofu: A great plant-based alternative. Just crumble and cook until golden.
The Fresh Veggie Crunch
You can’t have an egg roll without that signature crunch. A bag of coleslaw mix is the ultimate shortcut here, typically containing shredded cabbage and carrots. You’ll also need some green onions, fresh ginger, and garlic to build that authentic flavor base.
The Signature Egg Roll Sauce
This sauce is what ties everything together. It’s a simple yet powerful combination of:
Coconut Aminos or Soy Sauce: Use coconut aminos for a gluten-free and soy-free option, or low-sodium soy sauce.
Toasted Sesame Oil: A little goes a long way to add that classic nutty, aromatic flavor.
Rice Vinegar: Adds a touch of acidity to brighten everything up.
Sriracha or Chili Garlic Sauce: For a little kick of heat. Adjust to your preference!
How to Make High Protein Egg Roll in a Bowl Step-by-Step
This one-pan meal is as easy as it gets. Follow these simple steps for a perfect result every time.
Bringing the delicious flavors of an egg roll to life in one easy pan.
Brown the Protein: In a large skillet or wok, heat a tablespoon of avocado or olive oil over medium-high heat. Add your chosen ground protein and cook until browned, breaking it apart with a spoon. Drain any excess fat.
Wilt the Veggies: Add the coleslaw mix and the white parts of the green onions to the skillet. Stir-fry for 5-7 minutes, or until the cabbage has softened to your liking.
Make the Sauce: While the veggies cook, whisk together the coconut aminos (or soy sauce), sesame oil, rice vinegar, and sriracha in a small bowl.
Combine and Serve: Pour the sauce over the mixture in the skillet. Stir everything together until well-combined and heated through. Garnish with the green parts of the sliced green onions and sesame seeds. Serve hot!
Want to take your bowl to the next level? Here are a few expert tips.
Don’t Overcook the Cabbage: For the best texture, cook the cabbage until it’s tender-crisp, not mushy.
Meal Prep Master: This recipe is perfect for meal prep. Store it in airtight containers in the refrigerator for up to 4 days. The flavors get even better overnight!
Amp Up the Toppings: Get creative with toppings like crunchy chow mein noodles, a drizzle of spicy mayo, or a perfectly fried egg on top for an extra protein boost.
Delicious Variations to Try
While this recipe is fantastic as is, feel free to make it your own. For those who love a bit of fusion, consider adding flavors from other dishes, like the zesty kick in this Zesty Italian Pasta Salad.
Spicy Edition: Double the sriracha and add a pinch of red pepper flakes with the garlic and ginger.
Add More Veggies: Thinly sliced bell peppers, mushrooms, or water chestnuts make great additions.
Creamy Version: Stir in a tablespoon or two of kewpie mayo or spicy mayo at the end for a creamy, indulgent twist.
What to Serve With Your Bowl
This High Protein Egg Roll in a Bowl is a complete meal on its own, but if you want to add a side, here are a few ideas:
Yes, it is very healthy! By removing the fried wrapper, you get a low-carb, low-calorie meal packed with lean protein and fresh vegetables. It’s a great option for various dietary preferences, including keto and gluten-free (when using coconut aminos).
You can store it in an airtight container in the refrigerator for up to 4 days, making it an excellent choice for meal prepping lunches or dinners for the week.
Absolutely. This recipe is incredibly versatile. You can easily substitute the ground turkey with lean ground chicken, pork, beef, or even crumbled firm tofu for a vegetarian option.
It’s a complete meal on its own, but it also pairs wonderfully with cauliflower rice to keep it low-carb, or with white or brown rice. A side of steamed edamame also works well.
For extra crunch, you can top your bowl with crispy chow mein noodles, toasted sesame seeds, chopped peanuts, or even some fresh, uncooked shredded cabbage right before serving.
More Recipes You’ll Love
If you loved this easy and healthy dinner, be sure to explore some of our other favorites! For a comforting classic, try this baked mac and cheese, or for something with a little spice, our fiery chicken ramen is a must-try.
Share Your Creation!
We are so excited for you to try this High Protein Egg Roll in a Bowl recipe! It’s a testament to the fact that healthy eating can be incredibly delicious and satisfying. If you make it, please leave a comment below and let us know what you think. And don’t forget to save it to your favorite board on Pinterest!
All the flavor, none of the guilt! This High Protein Egg Roll in a Bowl is your new weeknight favorite.
Your New Favorite High Protein Egg Roll in a Bowl Recipe
FL Recipes
High Protein Egg Roll in a Bowl (The Ultimate Recipe!)
This High Protein Egg Roll in a Bowl is a deconstructed version of the classic appetizer, packed with over 40g of protein! A low-carb, flavorful, and easy one-pan meal perfect for a quick weeknight dinner or meal prep.
1bag (14 oz)coleslaw mixshredded cabbage and carrots
4green onionssliced, whites and greens separated
1/4cupcoconut aminosor low-sodium soy sauce
1tbsptoasted sesame oil
1tsprice vinegar
1-2tspsrirachaor chili garlic sauce, to taste
1tbspsesame seedsfor garnish
Equipment
1 Large Skillet or Wok
1 Mixing Bowl For the sauce
Method
Heat avocado oil in a large skillet or wok over medium-high heat. Add the ground turkey and cook until browned, breaking it apart with a spoon. Drain any excess fat.
Add the minced garlic and grated ginger to the skillet. Cook for 1 minute until fragrant.
Add the coleslaw mix and the white parts of the green onions. Stir-fry for 5-7 minutes, until the cabbage has wilted to your desired tenderness.
In a small bowl, whisk together the coconut aminos, toasted sesame oil, rice vinegar, and sriracha.
Pour the sauce over the skillet mixture. Stir well to combine everything and cook for another 1-2 minutes until heated through.
Serve immediately, garnished with the green parts of the sliced green onions and sesame seeds.
Nutrition
Calories: 425kcalProtein: 41gFat: 22gFiber: 5g
Notes
Meal Prep: Store in airtight containers in the fridge for up to 4 days. The flavors meld together beautifully. Protein Swap: Feel free to use lean ground chicken, pork, or beef instead of turkey. Add-ins: Add water chestnuts or bean sprouts for extra crunch and texture.
Keyword egg roll in a bowl,high protein dinner,keto recipe,low carb
Hi, I’m Emily Carter, and welcome to FL Recipes! I share simple, healthy recipes that make cooking easy, fun, and delicious for everyone. more about me »
