Craving the savory, umami-packed flavor of an egg roll but want a healthier, quicker option? This High Protein Egg Roll in a Bowl recipe is your answer. It captures all the deliciousness of a traditional egg roll, deconstructed into a simple, one-pan meal that’s ready in just 20 minutes. It’s the perfect solution for a busy weeknight dinner, a satisfying lunch, or your new favorite meal prep staple.
Packed with juicy ground pork, crisp vegetables, and a savory sauce, this recipe is designed to be both incredibly tasty and macro-friendly. We’ve even boosted the protein to keep you full and fueled. Say goodbye to deep-frying and hello to your new favorite low-carb, high-flavor dish!
Why This High Protein Egg Roll in a Bowl is a Must-Try
If you’re looking for a recipe that ticks all the boxes, this is it. It’s a game-changer for anyone wanting a meal that is as nutritious as it is delicious.
- Incredibly Fast: From prep to plate in under 20 minutes. It’s the ideal meal for those hectic weeknights when you need something quick without sacrificing flavor.
- One-Pan Wonder: Cleanup is a breeze! Everything comes together in a single skillet, saving you time and effort.
- Packed with Protein: With over 40 grams of protein per serving, it keeps you satiated and helps you meet your fitness goals. We use lean ground meat and an extra egg to maximize the protein content.
- Low-Carb & Keto-Friendly: By ditching the wrapper, you get all the best parts of an egg roll without the extra carbs. It’s a perfect fit for a keto or low-carb lifestyle.
- Perfect for Meal Prep: This recipe holds up beautifully in the refrigerator. Simply portion it out for grab-and-go lunches or dinners throughout the week. Check out our Low-Carb Mongolian Ground Beef for another great meal prep idea!
The Key Ingredients for Success
The magic of this dish lies in its simplicity and the quality of its components. Here’s what you’ll need to create this flavor-packed bowl.
The Protein Powerhouse
We use lean ground pork for that classic egg roll flavor, but this recipe is incredibly versatile. Ground chicken, turkey, or lean ground beef are all fantastic substitutes. To really amp up the protein, we scramble an egg directly into the skillet at the end, adding texture and nutrients.
The Crunchy Veggie Base
A bag of pre-shredded coleslaw mix is the ultimate shortcut here, providing the perfect blend of cabbage and carrots without any extra work. You can also use broccoli slaw or shred your own cabbage if you prefer. The key is to cook it just until it’s tender-crisp to maintain that signature crunch.
The Umami-Packed Sauce
This simple yet flavorful sauce brings everything together. A combination of coconut aminos (or tamari/soy sauce), toasted sesame oil, fresh ginger, and garlic creates a savory, slightly sweet, and aromatic sauce that coats every single bite. For another dish with an amazing sauce, try our Honey Garlic Air Fryer Tofu.
How to Make High Protein Egg Roll in a Bowl (Step-by-Step)
Making this dish is as easy as it gets. Follow these simple steps for a perfect result every time.
- Cook the Pork: Heat a large skillet or wok over medium-high heat. Add the sesame oil and ground pork. Cook, breaking the meat apart with a spoon, until it’s browned and cooked through, about 5-7 minutes.
- Sauté the Aromatics: Add the minced garlic and grated ginger to the skillet. Cook for about one minute until fragrant, stirring constantly.
- Wilt the Veggies: Add the entire bag of coleslaw mix to the skillet. Pour in the coconut aminos and rice vinegar. Stir everything together and cook for 5-7 minutes, or until the cabbage has wilted to your desired tenderness.
- Scramble the Egg: Push the mixture to one side of the skillet. Crack the egg into the empty space and scramble it until cooked. Then, mix the scrambled egg into the rest of the dish.
- Garnish and Serve: Remove from heat and stir in the sliced green onions. Serve immediately, garnished with sesame seeds and a drizzle of sriracha for a little heat.
Pro Tips for the Perfect Bowl
A few simple tips can elevate your egg roll in a bowl from great to absolutely amazing.
- Don’t Overcook the Cabbage: For the best texture, cook the coleslaw mix until it’s just tender but still has a slight crunch. Mushy cabbage is a no-go!
- Use Fresh Aromatics: While garlic and ginger powder can work in a pinch, fresh-minced garlic and freshly grated ginger provide a much more vibrant and potent flavor.
- Toast Your Sesame Seeds: To bring out their nutty flavor, toast the sesame seeds in a dry pan for 1-2 minutes until they are lightly golden and fragrant.
Customizations and Variations
One of the best things about this recipe is how easy it is to customize. Here are a few ideas to make it your own.
- Protein Swaps: As mentioned, ground chicken, turkey, or beef are excellent. For a plant-based version, try crumbled firm tofu or edamame.
- Spice It Up: If you like heat, add a generous swirl of sriracha, a teaspoon of red pepper flakes with the aromatics, or some spicy chili garlic sauce.
- Add More Veggies: Feel free to bulk up the dish with other vegetables like sliced mushrooms, diced water chestnuts for extra crunch, or thinly sliced bell peppers.
- Delicious Toppings: A drizzle of yum yum sauce or spicy mayo can add a creamy element. For a satisfying crunch (if you’re not strictly low-carb), top with crispy wonton strips or fried onions. A similar flavor profile can be found in our Chow Mein Recipe.
Meal Prep, Storage, and Reheating
This dish is a meal prep dream. To store, let it cool completely and then divide it into 4 airtight containers. It will stay fresh in the refrigerator for up to 4 days.
When you’re ready to eat, simply reheat it in the microwave for 90 seconds to 2 minutes, or until heated through. You can also reheat it in a skillet over medium heat for a few minutes to revive some of the texture.
Frequently Asked Questions
Absolutely! While ground pork gives it a classic egg roll flavor, this recipe is fantastic with lean ground chicken, ground turkey, or even lean ground beef. Choose whichever best fits your dietary preferences.
Store any leftovers in an airtight container in the refrigerator. To reheat, you can microwave a serving for 90 seconds to 2 minutes or warm it in a skillet over medium heat until heated through.
Yes, it’s perfect for meal prep. The flavors meld together beautifully overnight. Simply cook a full batch, let it cool, and portion it into airtight containers. It will last in the refrigerator for up to 4 days.
This egg roll in a bowl is a complete meal on its own. However, if you’d like to serve it with a side, it pairs well with cauliflower rice to keep it low-carb, or with white or brown rice for a heartier meal.
This recipe is high in protein primarily due to the generous portion of lean ground pork (or another ground meat of your choice). We also add a scrambled egg directly into the dish, which boosts the protein content to over 40 grams per serving.
Share Your Creation!
We are confident that this High Protein Egg Roll in a Bowl will become a staple in your recipe collection. It’s the perfect combination of flavor, convenience, and nutrition. If you make this recipe, we’d love to see it! Leave a comment below or share a photo on Pinterest and tag us. Your feedback helps us and inspires other home cooks!
High Protein Egg Roll in a Bowl Recipe
High Protein Egg Roll in a Bowl
Ingredients
Equipment
Instructions
- Heat a large skillet or wok over medium-high heat. Add the sesame oil and ground pork. Cook, breaking the meat apart, until browned and cooked through (5-7 minutes).
- Add the minced garlic and grated ginger. Cook for 1 minute until fragrant.
- Add the coleslaw mix, coconut aminos, and rice vinegar. Stir and cook for 5-7 minutes, until the cabbage has wilted to your desired tenderness.
- Push the mixture to one side of the skillet. Crack the egg into the empty space, scramble until cooked, and then mix it into the dish.
- Remove from heat, stir in the sliced green onions, and serve immediately. Garnish with sesame seeds and optional sriracha.
Notes
Tip 2: You can easily substitute the ground pork with ground chicken, turkey, or beef.
Tip 3: This recipe is perfect for meal prep and can be stored in the fridge for up to 4 days.
