Ever feel like you want the taste of a classic Asian appetizer but in a bigger, heartier bowl? If so, egg roll bowls might be your new go-to. They’re packed with the same crave-worthy flavors of a fried egg roll—minus the extra oil—and come loaded with protein to fit seamlessly into your high-protein diet. Let’s dive in!
Understand egg roll bowls
Egg roll bowls take the filling from a traditional egg roll and turn it into a standalone dish. You’ll keep the tangy cabbage, the savory meat, and the signature ginger-garlic punch. By skipping the wrap and deep-frying process, you dramatically cut down on extra carbs and fats, making this meal a high-protein winner that doesn’t feel heavy.
Gather your ingredients
You can customize this recipe to fit your preferences, but here’s a quick rundown of the basics:
- Ground lean protein (turkey, chicken, or pork)
- Shredded cabbage or coleslaw mix
- Carrots (thinly sliced, if not in the mix)
- Onions (chopped)
- Garlic and ginger (fresh is best)
- Low-sodium soy sauce or tamari
- Sesame oil or olive oil
- Optional seasonings (chili flakes, green onions, sesame seeds)
Follow these cooking steps
- Heat oil in a skillet over medium-high heat.
- Add ground lean meat, then cook until browned, breaking it into crumbles.
- Toss in onions, garlic, and ginger. Stir for another minute or two.
- Mix in shredded cabbage and carrots. Cook until the veggies are slightly wilted but still crisp.
- Drizzle soy sauce over the mixture, stirring until everything is evenly coated.
- Taste and adjust seasonings, then remove from heat.
Add protein-packed variations
If you want to switch things up, try these tweaks:
- Use ground chicken for a lighter spin.
- Grab extra-firm tofu, crumble it, and sauté with a splash of soy sauce for a plant-based option.
- Incorporate shrimp or diced cooked chicken breast for a lean yet filling alternative.
- Top with a fried egg for an extra protein boost.
Try these helpful tips
- Balance flavors by adding rice vinegar or a dash of lime juice if the mixture tastes too salty.
- Keep the veggies crisp by cooking them briefly. Overcooked cabbage can turn soggy.
- If you like a bit of heat, sprinkle chili flakes or drizzle sriracha before serving.
- Store leftovers in airtight containers, and reheat them on the stovetop or in the microwave for a quick lunch.
Sum up the dish
Egg roll bowls offer the protein punch you need without sacrificing the fun, zesty flavors you love. They come together fast in one skillet and easily adapt to different proteins or spice levels. Consider adding them to your weekly rotation—your taste buds (and your schedule) will thank you! Feel free to experiment with new flavors, and enjoy each bite knowing you’re fueling up with a hearty, high-protein meal.
High-Protein Diet Recipe for Egg Roll Bowls
Ingredients
Ground lean protein (turkey, chicken, or pork)
Shredded cabbage or coleslaw mix
Carrots (thinly sliced, if not in the mix)
Onions (chopped)
Garlic and ginger (fresh is best)
Low-sodium soy sauce or tamari
Sesame oil or olive oil
Optional seasonings (chili flakes, green onions, sesame seeds)
Directions
- Heat oil in a skillet over medium-high heat.
- Add ground lean meat, then cook until browned, breaking it into crumbles.
- Toss in onions, garlic, and ginger. Stir for another minute or two.
- Mix in shredded cabbage and carrots. Cook until the veggies are slightly wilted but still crisp.
- Drizzle soy sauce over the mixture, stirring until everything is evenly coated.
- Taste and adjust seasonings, then remove from heat.
