High Protein Egg Roll In A Bowl

Picture this: all the savory, aromatic flavors of your favorite Chinese takeout egg rolls swirling together in one skillet, without the deep-fried wrapper. That’s exactly what you get with this High Protein Egg Roll In A Bowl – a 15-minute meal that delivers big on taste while keeping carbs in check. The combination of seasoned ground meat, crisp-tender cabbage, and umami-rich sauces creates a dish that satisfies cravings without the guilt. You’ll learn how to create this protein-packed, one-pan wonder that’s become a staple in meal prep kitchens and weeknight dinner rotations everywhere.

Why You’ll Love This Recipe

If you’re looking for a quick, nutritious dinner that doesn’t sacrifice flavor, this High Protein Egg Roll In A Bowl will quickly become your new favorite. The beauty lies in its simplicity – one pan, minimal prep, and dinner is ready in less time than delivery would take. Each bite delivers the perfect balance of textures: the slight crunch from fresh vegetables against the savory, seasoned meat.

What sets this dish apart is its impressive protein content. With 25-30 grams of protein per serving, it’s ideal for fitness enthusiasts or anyone wanting to boost their protein intake without heavy carbs. The cabbage and vegetables add volume and nutrients without adding significant calories, making this a satisfying meal that won’t leave you hungry an hour later.

Plus, this egg roll bowl recipe is incredibly versatile. You can customize it based on what’s in your fridge, and it’s naturally gluten-free, low-carb, and can easily fit into keto, paleo, or Whole30 eating plans. Whether you’re meal prepping for the week or need a lightning-fast dinner solution, this protein-packed bowl delivers exceptional flavor with minimal effort.

Ingredients

For this High Protein Egg Roll In A Bowl, you’ll need:

• 1 lb (454g) ground meat (turkey, chicken, pork, or beef)
• 1 tablespoon (15ml) sesame oil
• 3 cloves garlic, minced
• 1 tablespoon (15g) fresh ginger, grated
• 1 medium onion, diced (about 1 cup)
• 1 small bag (14 oz/400g) coleslaw mix or 5 cups shredded cabbage
• 1 cup (100g) shredded carrots
• 2-3 green onions, sliced
• ¼ cup (60ml) low-sodium soy sauce or coconut aminos
• 2 tablespoons (30ml) rice vinegar
• 1 tablespoon (15ml) sriracha (optional, adjust to taste)
• 1 teaspoon (5ml) fish sauce (optional but recommended)
• ½ teaspoon (2.5ml) white pepper
• 1 tablespoon (15ml) toasted sesame seeds for garnish

The coleslaw mix is the time-saving star here, providing pre-shredded cabbage and carrots. For the protein, lean ground turkey works wonderfully for a lighter option, while ground pork delivers the most authentic egg roll flavor. Coconut aminos make an excellent substitute for soy sauce if you’re avoiding soy or want a slightly sweeter, lower-sodium alternative.

Pro Tips

To elevate your High Protein Egg Roll In A Bowl from good to restaurant-quality, follow these critical techniques:

1. Brown, Don’t Steam Your Meat
The difference between mediocre and magnificent starts with properly browning your protein. Use a large skillet over medium-high heat and avoid overcrowding the pan. Let the meat develop a golden crust before breaking it apart. This caramelization creates depth of flavor that serves as the foundation for the entire dish. Resist the urge to stir constantly – patience here pays off tremendously.

2. Sequence Matters for Vegetables
Add your vegetables in stages, not all at once. Start with aromatics (onion, garlic, ginger) until fragrant, then add heartier vegetables, saving the most delicate ones for last. This prevents some ingredients from becoming mushy while others remain raw. For crisp-tender cabbage that maintains some texture, cook it just until it begins to wilt but still has a slight crunch – about 3-4 minutes is perfect.

3. Season in Layers
Rather than adding all seasonings at the end, build flavor throughout the cooking process. Season the meat while cooking, then add half your sauce ingredients when adding the cabbage, allowing the vegetables to absorb the flavors as they cook. Reserve some green onions and a final drizzle of sesame oil to add fresh flavor right before serving.

Instructions

Step 1

Heat a large skillet or wok over medium-high heat. Add the sesame oil and allow it to warm for about 30 seconds. Add your ground meat, breaking it into smaller pieces with a wooden spoon. Let it cook without stirring for 2-3 minutes to develop a nice brown crust. Season with a pinch of salt and pepper, then continue cooking until no pink remains, about 5-7 minutes total.

Step 2

Once the meat is browned, push it to one side of the pan and add the diced onion to the empty space. Cook for 1-2 minutes until it begins to soften, then add the minced garlic and grated ginger. Stir everything together and cook for another 30 seconds until fragrant, being careful not to burn the garlic.

Step 3

Add the coleslaw mix or shredded cabbage and carrots to the skillet. Toss everything together to combine. The pan will look very full at first, but the cabbage will quickly cook down. Keep stirring occasionally for about 3-4 minutes until the cabbage begins to soften but still retains some crunch.

Step 4

While the cabbage is cooking, quickly mix your sauce ingredients in a small bowl: soy sauce, rice vinegar, sriracha (if using), fish sauce, and white pepper. Pour the sauce over the cabbage mixture and toss everything to coat evenly. Let it simmer for 2 minutes, allowing the flavors to meld and the sauce to slightly reduce.

Step 5

Add half of the sliced green onions to the skillet and stir to incorporate. Taste and adjust seasonings if needed – add more soy sauce for saltiness, sriracha for heat, or a touch of honey if you prefer a hint of sweetness. Remove from heat once everything is well combined and the cabbage is crisp-tender.

Step 6

Divide the High Protein Egg Roll In A Bowl between serving dishes and garnish with the remaining green onions and toasted sesame seeds. For an extra flavor boost, drizzle with a small amount of additional sesame oil just before serving. Enjoy immediately while hot and fragrant!

Variations

The versatility of this High Protein Egg Roll In A Bowl is one of its greatest strengths. Here are some popular variations to keep the recipe exciting:

Vegetarian/Vegan Version: Replace the meat with 16 oz (450g) of crumbled extra-firm tofu or 2 cups of cooked edamame. Press the tofu first to remove excess moisture, then crumble and brown it with 1-2 tablespoons of nutritional yeast for added flavor. The protein content remains impressive while making the dish plant-based.

Spicy Kimchi Egg Roll Bowl: Add ½ cup of chopped kimchi to the skillet along with the cabbage for a Korean-inspired variation with beneficial probiotics. This adds a tangy, spicy dimension that works beautifully with the other flavors. Garnish with gochujang sauce for extra heat.

Keto-Friendly Version: Focus on higher fat content by using ground beef with at least 20% fat, and add 1 tablespoon of MCT oil or additional sesame oil. Reduce the carrots and supplement with more cabbage, bell peppers, or zucchini to lower the carb count even further while maintaining volume.

Storage and Serving

This High Protein Egg Roll In A Bowl is not only delicious fresh but also makes excellent leftovers. Store any remaining portions in airtight containers in the refrigerator for up to 4 days. The flavors actually develop nicely overnight, making this an excellent meal prep option. When reheating, use a microwave for 1-2 minutes or quickly stir-fry in a hot skillet to maintain the vegetables’ texture.

For serving, consider these complementary side options:

Serve over cauliflower rice for a low-carb, high-volume meal that adds even more vegetables to your plate. The neutral flavor of cauliflower rice soaks up the savory sauce beautifully.

For a more substantial meal, serve with a side of steamed jasmine rice or brown rice. A fried egg with a runny yolk on top adds luxurious richness and even more protein.

Create a build-your-own bowl station by serving the base recipe alongside optional toppings like crushed peanuts, fresh cilantro, lime wedges, sliced avocado, and additional sauces. This makes for an interactive dinner that’s perfect for families with varying preferences.

FAQs

Can I make this recipe ahead of time?
Yes! This High Protein Egg Roll In A Bowl is ideal for meal prep. The flavors actually improve after sitting together overnight. Store in airtight containers in the refrigerator for up to 4 days. I recommend adding fresh garnishes like green onions and sesame seeds just before serving.

What’s the best protein to use for authentic egg roll flavor?
Ground pork provides the most traditional egg roll flavor, but ground chicken or turkey works wonderfully for a leaner option. For the best of both worlds, use a mix of half pork and half chicken.

Is this recipe suitable for keto or low-carb diets?
Absolutely! With approximately 10g net carbs per serving (mostly from vegetables), this dish fits perfectly into keto and low-carb eating plans. The high protein content makes it satisfying without added starches.

Can I freeze leftovers?
While possible, freezing isn’t ideal as the cabbage may become watery when thawed. If you do freeze it, reheat thoroughly in a skillet to evaporate excess moisture and restore some texture.

How can I increase the vegetable content even more?
Feel free to add thinly sliced bell peppers, mushrooms, bean sprouts, or snow peas. Just add quick-cooking vegetables in the last 2-3 minutes to maintain their texture and nutritional value.

Conclusion

This High Protein Egg Roll In A Bowl is comfort food reimagined — all the satisfaction of takeout with the benefits of home cooking. It’s the perfect solution for busy weeknights when you want something nutritious yet crave-worthy. The beauty of this dish lies in its simplicity and adaptability; it works just as well for meal prep lunches as it does for a quick family dinner. With its perfect balance of protein, vegetables, and umami flavors, this deconstructed egg roll has earned its place as a healthy cooking staple that proves nutritious food can be utterly delicious.

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