Easy High Protein Egg Roll in a Bowl Recipe

If you’re craving a quick and satisfying meal that’s high in protein, low in carbs, and packed with flavor, look no further than the High Protein Egg Roll in a Bowl. This recipe brings the flavors of your favorite egg roll into a healthy, low-carb, and veggie-packed bowl that’s perfect for lunch, dinner, or meal prep. Whether you’re on a high-protein diet or just looking for a tasty way to enjoy veggies, this dish has something for everyone.

In this article, we’ll dive into why this recipe is so nutritious, how to make it step by step, and why it’s a perfect addition to your meal rotation. From customizable vegetables to your choice of protein, this easy-to-make meal is versatile and sure to become a staple in your kitchen. Let’s get started!

Why Choose High Protein Egg Roll in a Bowl?

There are plenty of reasons why this recipe is a great choice for anyone looking for a healthy meal. Here’s why:

• High in Protein: The combination of lean meat (ground chicken, turkey, beef, or pork) and optional added eggs ensures that you get a substantial amount of protein in each serving. Protein is essential for muscle repair, immunity, and overall health, making this dish an excellent choice for anyone looking to up their protein intake.

• Low in Carbs: If you’re following a low-carb or keto diet, this egg roll in a bowl is a great option. The recipe is made without rice or noodles, and instead, you get a generous serving of vegetables that are both filling and full of essential nutrients.

• Packed with Veggies: The coleslaw mix and shredded carrots provide a crunchy, flavorful base to this dish. Vegetables are naturally low in calories but high in fiber, which helps with digestion and keeps you feeling full longer.

• Quick and Easy: This recipe can be made in under 15 minutes, making it perfect for busy weeknights or meal prepping for the week ahead. No need to worry about complicated steps or long cooking times—just cook, mix, and enjoy!

Ingredients in High Protein Egg Roll in a Bowl

The beauty of this dish lies in its simple, wholesome ingredients. Here’s a breakdown of the essential components:

Protein Choices:

• Ground Meat: You can use any lean ground meat of your choice. Ground chicken, turkey, beef, or pork all work well. If you prefer plant-based proteins, you can substitute with tofu or tempeh.

• Optional Egg: Some versions of egg roll in a bowl add scrambled eggs for extra protein and richness.

Vegetables:

• Coleslaw Mix: This is the main vegetable in the bowl. It typically includes shredded cabbage, which is crunchy and absorbs the savory flavors of the sauce.

• Carrots: Shredded carrots add color, flavor, and a slight sweetness to balance out the savory ingredients.

Flavor Enhancers:

• Garlic and Onion: These aromatics add depth and richness to the dish. You can easily adjust the amount based on your flavor preference.

• Soy Sauce: A low-sodium soy sauce is used to provide a savory umami flavor without overwhelming the dish.

• Sesame Oil: This oil adds a signature nutty flavor and richness to the dish, making it taste like an authentic egg roll filling.

Optional Add-Ins:

• Rice Vinegar: This adds a light tang and balances the richness of the other ingredients.

• Ginger: Ground ginger gives the dish an extra layer of flavor and warmth.

• Sweet and Sour or Hoisin Sauce: If you prefer a touch of sweetness, adding these sauces can elevate the dish without making it too sweet.

Tips and Tricks for Perfecting Your High Protein Egg Roll in a Bowl

While this recipe is simple and straightforward, there are a few tips and tricks that can elevate your high protein egg roll in a bowl and ensure it turns out perfect every time. Whether you’re a beginner or a seasoned cook, these suggestions will help you enhance the flavor, texture, and overall experience of this meal.

1. Ensure the Meat is Well-Browned

When browning your ground meat, make sure to break it up into small, evenly sized pieces. This will not only help it cook more evenly but also create a nice texture that mimics the filling of a traditional egg roll. The more you can break up the meat while cooking, the better the overall consistency will be.

2. Use Fresh or Homemade Coleslaw Mix

While store-bought coleslaw mix is convenient, you can make your own mix by shredding fresh cabbage and carrots. This will add more flavor and texture, plus you have full control over the freshness of the ingredients. If you want an extra crunch, you can even add some shredded broccoli stems or other fresh vegetables.

3. Adjust the Sauce to Your Taste

Soy sauce, sesame oil, rice vinegar, and ginger form the core of the dressing for this dish. However, if you like your egg roll in a bowl with a bit more flavor or sweetness, feel free to adjust the proportions. Add a touch of honey or maple syrup for sweetness or increase the amount of soy sauce for a saltier punch. If you like spice, drizzle on some sriracha or chili sauce.

4. Mix in Some Cooked Rice (If Desired)

While the original recipe is low-carb, you can always make this dish more hearty by adding some cooked rice. Brown rice or cauliflower rice are great options that complement the vegetables and meat. Rice will help balance the flavors and make the dish more filling, especially if you’re serving a larger crowd or looking for a more substantial meal.

5. Add Extra Protein with Eggs

A great way to boost the protein content of this meal is to add scrambled eggs or hard-boiled eggs to the dish. Scrambling eggs into the hot veggie and meat mixture just before serving gives it a rich and creamy texture that adds extra protein, making this meal even more satisfying.

6. Customize the Veggies

Feel free to add more vegetables to your egg roll in a bowl. Mushrooms, bell peppers, zucchini, and spinach can all be added for extra nutrition and flavor. Add them when you add the coleslaw mix and carrots so they cook down and become tender, or if you prefer more texture, you can sauté them separately and add them just before serving.

7. Serve with Garnishes

Garnishes can bring the dish to the next level both in terms of flavor and presentation. Try sprinkling some sesame seeds, chopped green onions, or cilantro on top before serving. These fresh garnishes add flavor and a burst of color that will make your bowls more visually appealing and delicious.

8. Meal Prep and Leftovers

This recipe is excellent for meal prepping. You can prepare a batch of the egg roll in a bowl, store it in airtight containers, and enjoy it for lunch or dinner throughout the week. If you’re storing the dish for later, just be sure to keep the sauce and any garnishes separate, as they may become soggy when stored together.

Why You’ll Love This High Protein Egg Roll in a Bowl

The High Protein Egg Roll in a Bowl is the ultimate meal for anyone looking to enjoy a delicious, nutritious dish that’s packed with protein and full of flavor. Here’s a quick recap of why this recipe stands out:

• Quick and Easy: Ready in under 15 minutes, this meal is perfect for busy weeknights or meal prepping for the week ahead.

• Protein-Packed: With options like ground chicken, turkey, or beef, plus the addition of eggs if desired, this dish delivers a hefty dose of protein to keep you satisfied.

• Versatile: Customize the recipe by swapping out vegetables, proteins, and sauces to create a version that fits your dietary preferences.

• Low-Carb and Healthy: This dish is naturally low in carbs, making it an excellent choice for anyone following a low-carb or keto diet.

Whether you’re a fitness enthusiast trying to meet your protein goals or someone who just wants a healthier twist on a classic, this egg roll in a bowl has everything you need to stay fueled, nourished, and satisfied.

FAQs on High Protein Egg Roll in a Bowl

How much protein is in an egg roll in a bowl?

A typical High Protein Egg Roll in a Bowl contains approximately 55 grams of protein per serving. This high protein content comes from the combination of lean ground meat, such as chicken or turkey, and optional added protein sources like scrambled eggs or hard-boiled eggs. The protein content may vary depending on the type and amount of protein added.

Are egg rolls high in protein?

Traditional egg rolls are generally not considered high in protein. They are typically filled with vegetables and sometimes meat but are often deep-fried in a wrapper, which limits their protein content. However, when making a High Protein Egg Roll in a Bowl, you can increase the protein by using lean meats, tofu, or adding eggs, which makes the dish a much more protein-packed option compared to a typical deep-fried egg roll.

What to serve with eggroll in a bowl healthy?

To keep your meal healthy and balanced, serve your High Protein Egg Roll in a Bowl with nutrient-rich sides such as:

• Steamed vegetables: Broccoli, spinach, or green beans for extra vitamins and fiber.

• Cauliflower rice: A low-carb, grain-free option that complements the flavors of the dish.

• A simple green salad: With a light vinaigrette to add freshness and crunch.

• Pickled vegetables: To add a tangy contrast and boost the probiotic content of your meal.

How to get 60 g protein in one meal?

To hit 60 grams of protein in a single meal, consider incorporating the following high-protein ingredients:

• Chicken breast: 1 medium-sized cooked chicken breast contains around 30 grams of protein.

• Greek yogurt: Add a cup of Greek yogurt to your meal for an additional 15 grams of protein.

• Eggs: Adding 2-3 large eggs can contribute 12-18 grams of protein.

• Protein powder: Mixing a scoop of protein powder into a smoothie or as a topping can add another 20-25 grams of protein.

By combining these ingredients with your High Protein Egg Roll in a Bowl, you can easily reach your protein goal for the meal.

Are egg rolls healthy for weight loss?

Traditional egg rolls are often high in calories, fat, and carbohydrates due to the deep-frying process and high-calorie fillings. For those looking to lose weight, egg roll in a bowl offers a healthier alternative. By skipping the deep-frying and using lean meats, fresh vegetables, and healthy oils, you can create a much lower-calorie, nutrient-dense meal that supports weight loss while still offering great taste and satisfaction.

High Protein Egg Roll in a Bowl Recipe Card

Ingredients:

For the Protein:

• 1 lb lean ground meat (chicken, turkey, beef, or pork)

• 1 tablespoon olive oil

• 1 tablespoon minced garlic

• ½ sweet onion, chopped

• Black pepper, to taste

For the Vegetables:

• 16 oz coleslaw mix (shredded cabbage and carrots)

• 4 oz shredded carrots

For the Sauce:

• 1 tablespoon rice vinegar

• 1 tablespoon sesame oil

• 2 oz low-sodium soy sauce

• 1 teaspoon ground ginger

• 2 tablespoons sweet and sour sauce (optional)

• Hoisin, teriyaki, or oyster sauce (optional)

Optional Add-Ins:

• Green onions, chopped

• Sesame seeds

• Hot sauce (for heat)

• Scrambled eggs or hard-boiled eggs (for extra protein)

Instructions:

1. Cook the Protein:
   Heat 1 tablespoon of olive oil in a large skillet over medium heat. Add 1 lb ground meat and break it up as it cooks. Stir occasionally to ensure the meat is browned evenly.

2. Season the Meat:
   While the meat is cooking, add 1 tablespoon of minced garlic, ½ chopped sweet onion, and a pinch of black pepper. Continue to cook for about 5-7 minutes until the meat is fully browned and the onion becomes soft.

3. Add the Vegetables and Sauce:
   Turn the heat to low. Add the coleslaw mix and 4 oz shredded carrots to the skillet with the meat. Stir to combine.

4. Flavor the Dish:
   Add 1 tablespoon rice vinegar, 1 tablespoon sesame oil, 2 oz low-sodium soy sauce, 1 teaspoon ground ginger, and the optional 2 tablespoons sweet and sour sauce (or hoisin, teriyaki, or oyster sauce for more flavor). Stir everything together.

5. Cook and Combine:
   Allow the mixture to cook for about 5-10 minutes, stirring occasionally, until the vegetables soften to your desired tenderness.

6. Optional Garnishes:
   You can add extra flavor with green onions, sesame seeds, and a drizzle of hot sauce if you like a spicy kick. For more protein, add scrambled eggs or hard-boiled eggs into the mix.

7. Serve:
   Divide the mixture into bowls and serve immediately.

Notes:

• Storage: Leftovers can be stored in an airtight container in the fridge for up to 3 days.

• Meal Prep: This recipe is great for meal prep! You can make a batch and enjoy it throughout the week. Keep the garnishes like sesame seeds or hot sauce separate to keep them fresh.

• Customizing: Feel free to add other vegetables like bell peppers, zucchini, or mushrooms. Adjust the sauces to your taste—more soy sauce for saltiness, or more sweet and sour for a tangy flavor.

Nutritional Facts (per serving):

Recipe Details:

• Prep Time: 5 minutes

• Cook Time: 10 minutes

• Total Time: 15 minutes

• Method: Stovetop

• Cuisine: American, Asian-inspired

• Servings: 2 servings

• Calories: 487 kcal (per serving)

• Yield: 2 bowls