Egg Roll in a Bowl (Easy and Healthy!)

If you’re looking for an easy, family-friendly, weeknight dinner that’s heart-healthy and delicious, this Egg Roll in a Bowl recipe is for you!

This recipe was developed in partnership with Ohio Poultry Association. Follow their work on Facebook, Instagram, and Twitter.

Everyone loves a traditional egg roll. All of the delicious Asian flavors make them irresistible. The problem? All of the lovely green cabbage and other ingredients get wrapped in a wheat-based roll and then it’s deep fried. Not the healthiest choice if we’re being considerate of our heart health and trying to tame chronic inflammation.

Today I’m bringing you a healthy version so we can enjoy the healthy parts (and flavors!) of an egg roll and ditch the deep frying.  This Egg Roll in a Bowl is a healthy version with the classic egg roll filling minus the wheat-based, deep-fried wrapper.  It’s a deconstructed egg roll that we love even more than traditional egg rolls!

I was so excited when the whole family loved and gobbled up this meal. This recipe has all the flavors of a traditional egg roll, and your entire family will quickly fall in love with it!

Are you ready to make it? Let’s go!

Recipe Ingredients–What You Need

This recipe calls for healthy, simple ingredients. If you keep your pantry well-stocked, you may have most of what you need already!

Avocado Oil

For this recipe, I’ll be using 1 tablespoon of avocado oil. This oil is has a higher smoke point and a neutral flavor. It is heart-healthy, high in oleic acid and vitamin E, and helps the body absorb other fat-soluble vitamins. However, the most significant benefit of avocado oil is the fact that it reduces LDL cholesterol and increases HDL cholesterol. It’s been shown that oleic acid reduces the risk of heart disease by raising the levels of HDL (the “good” cholesterol) while lowering the LDL (the “bad” cholesterol).  

If you don’t have avocado oil, extra virgin olive oil is also a good alternative to sauté the ingredients. Coconut oil will also work.

Onion

If you want to add a savory flavor to your egg roll bowl, ½ a cup of finely chopped onion is just right. You can use ½ of a yellow onion or white onion for this delicious recipe and it helps add flavor to the ground turkey. Plus, onions are available throughout the year, so whether you make this Egg Roll in a Bowl recipe in the summer or winter, you’ll easily be able to get them.

Turkey

Ground turkey is one of the main ingredients that adds nutrition and bulk to this healthy dinner option. Turkey is naturally low in fat and contains lean protein.  We will use 1 pound of ground turkey for this egg roll in a bowl.

Turkey also provides immune-boosting nutrients like iron, zinc and potassium.

Another healthy option if you prefer is ground chicken. Chicken also packs in some great nutrition, including magnesium, calcium, potassium, iron and vitamins A, D and E.

Eggs

I added eggs to this Egg Roll in a Bowl mixture and it was a major upgrade! Even with egg prices higher than normal lately, they are still one of the best values you can buy at the grocery store. Eggs are a high-quality protein source and are one of the most nutritionally complete foods. One large egg contains 8 different essential nutrients! They are the greatest source of choline among everyday foods, which is essential in supporting lifelong brain health at every age and stage.

Coleslaw Mix

To add to the cooked meat and onion, we need one 14-ounce bag of coleslaw mix. I used store-bought coleslaw for this recipe to keep it quick and easy, however, you can make your own with shredded cabbage and carrot if you prefer.

You can also make this with broccoli slaw for a fun variation.

Healthy Stir Fry Sauce

To give our egg roll in a bowl a fusion of Asian flavors, we need to add a sour sauce to it. Therefore, I used my healthy stir fry sauce to the other ingredients to add a burst of savoriness to the egg roll bowl!

The homemade healthy stir fry sauce is so easy to make; you simply need to mix all the ingredients in a bowl or jar and give it a shake or whisk until everything is well combined! And that’s about it. Here’s a look at the ingredients you’ll need for your sauce.

Tamari

We need ½ a cup of reduced-sodium tamari for this healthy stir fry sauce recipe. It is a gluten-free sauce with less salt and no wheat.

However, if you’re not following a gluten-free diet, you can always use low-sodium soy sauce. If you need this to be soy free, coconut aminos is a great alternative.

Vegetable Broth

Next, we will add ½ a cup of reduced-sodium vegetable broth to the sauce. This enriches the flavor.

You can use chicken broth or chicken stock as well. Or, if you want to reduce the salt content even more, plain water will also get the job done!

Apple Cider Vinegar or Rice Vinegar

Apple Cider Vinegar is a healthy vinegar loaded with health benefits, including helping keep your blood sugar stable. However, if you don’t have apple cider vinegar, you can use rice vinegar as a substitute. Rice vinegar is more traditionally used in Asian flavored dishes than apple cider vinegar.

Honey

To balance out all the bold flavors, we will add 2 tablespoons of honey to this simple recipe. This sweetness helps balance the sharp flavors of the other ingredients. Maple syrup can be used in its place if you prefer.

Sesame Oil

We will add roasted sesame oil to this recipe for a nutty and earthy taste. Sesame oil has a very strong aroma and a distinct taste and gives the familiar flavor associated with egg rolls. Don’t skip this!

Garlic

We need 2 minced garlic cloves for this homemade stir fry sauce recipe. Fresh garlic is rich in manganese, selenium, fibre, and Vitamins B6 and C and is known to protect the body against common flu. Plus, it helps reduce blood pressure, cholesterol, and the risk of heart disease.

Ginger

We also need 1 tablespoon of finely minced fresh ginger. Fresh ginger has powerful anti-inflammatory effects and also adds incredible flavor to this dish.

Arrowroot Powder

To thicken our sauce, we will add 1 tablespoon of arrowroot powder to it. Arrowroot powder is a great starch for those who are avoiding corn.

Green Onion

Green onion is added at the end to add color and flavor to our final dish. They also give us vitamin A, vitamin C, calcium, phosphorous, folate, and potassium.

Recipe Instructions for Egg Roll in a Bowl

1. In a small bowl or jar with a tight-fitting lid, combine all the ingredients for the healthy stir-fry sauce. If using a bowl, whisk together, if using a jar, shake until combined. Set aside.

2. Next, in a large skillet, heat the oil over medium heat.

3. Add the onion and sauté until softened, about 4 minutes.

4. Add the ground turkey and cook for about 10 minutes, stirring to break apart the meat, until cooked and no longer pink.

5. While the turkey is cooking, whisk your eggs in a small bowl.

6. Next, reduce the heat to medium low. Add the whisked egg to the turkey and onion mixture.

7. Use a spatula to keep the eggs moving until they are evenly incorporated and cooked.

8. When the eggs are cooked, bring the temperature back up to medium. Add the cole slaw mix and healthy stir-fry sauce to the skillet and stir so everything is evenly combined.

7. Bring the sauce to a simmer, and continue cooking for about 5-7 minutes until the sauce thickens and is reduced.

8. Serve in a bowl alone or on top of rice. My kids loved it with this coconut rice recipe. Top each bowl with green onion, if preferred. Enjoy!

Frequently Asked Questions (FAQs)

As the egg roll in a bowl is a relatively new recipe, people have many queries regarding it. I have answered some commonly asked questions to help you easily make this family-favorite recipe:

Q. Is the egg roll in a bowl low carb and keto friendly?

As written, this recipe isn’t considered a low carb egg roll or a keto recipe. If you’d like to adjust the recipe to reduce the carbs, omit the honey and arrowroot powder from the sauce and the carbs will be lowered from 23 grams to 7 grams. The sauce will be thinner, but still absolutely delicious.

Q. What to serve with egg roll in a bowl?

The egg roll in a bowl is a complete meal on its own–that’s the beauty of this recipe! However, to make this a heartier meal, you can pair it with cauliflower rice, brown rice, or white rice. This Instant Pot Brown Rice would be a healthy option and would keep dinner super easy!

If you try this recipe or any of my other healthy recipes, please let me know what you think in the comments below and don’t forget to leave a star rating. Share your photo on Instagram and tag me and I’ll feature you. I can’t wait to see you try this!

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