Last updated on September 3rd, 2022 at 09:00 am
You are going to want to eat this healthy egg roll in a bowl every single day! This deconstructed version of an egg roll is made with chicken and is the perfect low-carb high-protein one-pan dinner. Ready in about 20 minutes, this chicken egg roll in a bowl is easy to make, pretty cheap, dairy- and gluten-free.
You’ll Love This Healthy Egg Roll In A Bowl
O M G. How have I missed out on the whole egg roll in a bowl thing for such a long time? You know, sometimes I think being a rebel without an actual cause isn’t doing me any favors. This egg roll thingy is sooo good. I made my own version with chicken that is healthier and just…well, pretty addictive.
You know how there are some dishes you just can’t stop eating? This chicken egg roll in a bowl is that meal, and it just so happens that it’s healthy. Here’s why you’ll be thinking about it too:
- It is SO good and super easy to make
- the recipe comes together in about 20-30 minutes
- flavorful, simple
- pretty cheap (it’s mostly cabbage!)
- at this point, I’m pretty sure this meal is very close to chicken fried rice without the rice
And did I mention it tastes GOOD? Because it does and I need to tell you about it. I’m eating cabbage and I’m loving it.
What Is Egg Roll In A Bowl?
You basically take the inside of a deep-fried egg roll, so the cabbage, carrot and meat, and turn it into a healthy fresh one-pan dinner. Or, you simply get rid of the deep-fried egg roll wrapper and you’re set.
Result? A super easy chicken dinner that has a lot of fiber, protein, antioxidants and is low in carbs. Serve the deconstructed chicken egg roll in a bowl and eat it with chopsticks. Or, if you don’t have the skills, like me, with a fork.
Why Is Egg Roll In A Bowl Healthy?
There might be many definitions of healthy out there, but here are all the boxes this healthy meal can check off:
- Packed with vegetables like cabbage, carrots, garlic and cauliflower. All of these are rich in vitamins, non-essential antioxidants, fiber and are proven to prevent chronic disease.
- Rich in protein. Chicken is a great source of protein and we need protein for more than just those muscles. We need it for our immune system, as building blocks for most tissues in the body, for fluid balance and so much more.
- Low in carbs. When you remove the deep-fried egg roll wrapper you are left with only the good carbs, the carbs that come with other nutrients attached to them, not just empty calories. Whole, low carb foods are packed with nutrients and when consumed regularly can help you lose weight and reduce your risk of chronic disease.
- Rich in essential vitamins and minerals like B12, potassium, magnesium, zinc and iron.
How To Make Healthy Egg Roll In A Bowl
To make healthy egg roll in a bowl you’ll need some cabbage and carrots. Or you can also get a coleslaw mix.
I bought cabbage and chopped it, not too small, but in strips. Then I grated a carrot. And I chopped some cauliflower, it went really well in this dish too.
And then I chopped the chicken, but you can also use ground meat for this (in fact, this is what most recipes say to do).
Now, I think the most important ingredient in this whole egg roll party here is Mr. Garlic. I used 3 cloves of garlic and it made it so good. Seriously, do not be afraid of garlic. Well, if you’re not allergic to it – then run away.
You start adding all of the ingredients step by step to a heated skillet or pan and stirring them.
Then cover for a few minutes and cook until the chicken is done.
Then serve and dig in.
Seriously, all of this took me about 15 minutes and the dinner is ready.
How To Serve The Egg Roll In A Bowl
I topped my bowl with toasted sesame seeds, cilantro and chopped green onions and I will repeat myself, but…it was so delicious!
I had it the next day too and I think it could’ve lasted for another day in the fridge, but someone’s gotta be the first one to try it. I ate it all already, so it won’t be me today, sorry world.
How To Customize For Dietary Restrictions
Let’s talk about changing the recipe a little bit if you’re on a special diet. This chicken egg roll in a bowl is naturally gluten-free, dairy-free and low carb. You can also make it:
- paleo – use coconut aminos instead of tamari sauce
- vegetarian – use an egg and maybe tofu (if you like it)
- vegan – you can find the vegan version with tofu here
I hope you enjoy this healthy chicken egg roll in a bowl as much as I do, let me know if you have any questions!
More Easy Low-Carb Dinner Recipes:
- 2 1/2 cups cabbage, chopped
- 2/3 cup carrots, grated
- 8 oz chicken breast (ground or chopped)
- 1 Tbsp tamari sauce
- 1 cup cauliflower, chopped
- 2 Tbsp olive oil
- 3 Tbsp toasted sesame seeds
- 3 garlic cloves, minced
- 2 scallions, chopped
- Optional: turmeric and crushed red pepper flakes
- Chop all vegetables and the chicken (if not ground).
- In a large pan, heat some olive oil (or coconut oil) at medium-high heat saute the 2 cloves of garlic for 30 seconds, then add the chicken and the cauliflower. Saute everything for 4-5 minutes (until the chicken is almost ready)
- Add in the cabbage, carrots and stir in the tamari sauce and the other garlic clove. Cover with a lid and cook for 4-5 more minutes or until the chicken is done. Optionally you can also add some turmeric and crushed red pepper flakes.
- Serve with toasted sesame seeds and scallions.
Amount Per Serving: Calories: 474Total Fat: 24gSaturated Fat: 4gTrans Fat: 0gUnsaturated Fat: 19gCholesterol: 96mgSodium: 647mgCarbohydrates: 25gFiber: 9gSugar: 9gProtein: 43g
UPDATE: It’s been a few years and the egg roll with chicken has become one of my favorite healthy meals to make with cabbage. The recipe was originally published in September 2019 and updated with new images in September 2022.