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.
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
- 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.
- 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.
- 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.
- 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.
- Cook and Combine:
- Allow the mixture to cook for about 5-10 minutes, stirring occasionally, until the vegetables soften to your desired tenderness.
- 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.
- 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):
| Nutrient | Amount per Serving |
|---|---|
| Calories | 487 kcal |
| Carbohydrates | 24g |
| Protein | 55g |
| Fat | 19g |
| Saturated Fat | 3g |
| Sodium | 1325mg |
| Potassium | 1057mg |
| Fiber | 7.5g |
| Sugar | 12.5g |
| Vitamin A | 20185 IU |
| Vitamin C | 40.2mg |
| Calcium | 141mg |
| Iron | 5.4mg |