Craving crispy, delicious egg rolls while maintaining a keto lifestyle? This guide provides everything you need to create keto-friendly egg rolls at home, from the wrappers to the filling and even serving suggestions.
Introduction
Enjoying homemade takeout is a great way to indulge in your favorite dishes while staying true to your dietary goals. Recreating classic recipes in a healthier, keto-compliant way is not only cost-effective but also ensures you know exactly what ingredients are going into your meal. This recipe, inspired by authentic Chinese egg rolls, utilizes a modified keto tortilla dough to create a crispy, baked (or air-fried) egg roll wrapper.
Keto Egg Roll Wrappers: The Foundation
The secret to successful keto egg rolls lies in the wrapper. Traditional egg roll wrappers are high in carbohydrates, making them unsuitable for a ketogenic diet. However, with a few clever substitutions, you can create a delicious, low-carb alternative.
Ingredients for the Wrappers:
- 1 1/4 cups Almond Flour
- 1 1/2 tsp. Xanthan Gum
- 1 tsp. Psyllium Husk Powder
- 1/2 tsp. Salt
- 1 Egg
- 2 Tbsp. Water
- 1 Egg, beaten (for the egg wash)
Step-by-Step Instructions:
Combine Dry Ingredients: In a food processor, combine the almond flour, xanthan gum, psyllium husk powder, and sea salt. Blend until just combined.
Mix Wet Ingredients: In a liquid measuring cup, combine the egg and the water and whisk to combine.
Read also: Low-Carb Cabbage Roll Casserole
Create the Dough: Turn the food processor on low and slowly pour the egg/water mixture into the processor. You may need to turn it up to high and pulse a few times so it comes together into one mixture.
Prepare the Dough for Rolling: Dump the dough onto a piece of parchment paper. Pack it together into one ball. Divide the dough into 10-12 equal size portions and roll into balls.
Rolling the Wrappers:
- Hand Rolling: Place another piece of parchment paper over the top of the dough and roll into one large thin sheet of dough about 1/8 inch thick. Use a cookie/biscuit cutter to cut 3″ size circles out of the dough. Re-roll as needed with remaining dough.
- Tortilla Press (Recommended): Use two pieces of parchment paper or a cut-up plastic bag and place 1 piece of dough between them. Press once and flip, press a second time and carefully remove the tortilla and repeat.
Crafting the Perfect Keto Egg Roll Filling
The filling is where you can truly customize your keto egg rolls to your liking. The key is to use low-carb ingredients that pack a flavorful punch.
Ingredients for the Filling:
- 1 tsp. Sesame Oil
- 1 Tbsp Coconut Aminos (or soy sauce)
- 1 cup Cabbage Mix (coleslaw mix)
- 1/2 cup Ground Meat (pork, chicken, turkey, or shrimp)
- 1/4 tsp. Fresh Ginger, minced
- 1 Garlic Clove, minced
- 1 Green Onion, diced
- 1 tsp. Peanut Butter (optional)
- Olive Oil for brushing over the egg rolls
Preparing the Filling:
- Cook the Meat: In a saute pan, cook the ground meat of your choice (chicken is a great option), then remove and set it aside.
- Sauté the Vegetables: Heat the pan to medium/high heat and add the sesame oil. Add the cabbage mix and do a flash fry.
- Combine and Season: Add the ground meat back in and mix in the coconut aminos (or soy sauce) and peanut butter (if using).
- Cool the Filling: Remove the mixture from the heat and allow it to cool completely before adding it to your rolled-out keto egg roll wrapper dough. Hot filling can cause the dough to break.
Assembling and Cooking Your Keto Egg Rolls
With the wrappers and filling prepared, it's time to assemble and cook your keto egg rolls.
Read also: Easy Low-Carb Cheese Crackers
Rolling the Egg Rolls:
- Prepare the Dough: Take each rolled-out piece of dough and brush with a little bit of egg wash on one end.
- Add the Filling: On the opposite side, place about a tablespoon of the filling horizontally across the dough. Remember, NEVER overfill them.
- Roll the Egg Roll: Start rolling like you would a burrito (albeit a tiny burrito), tuck in the sides, and place it seam side down.
- Repeat: Repeat this step on all the egg rolls.
- Brush with Oil: Brush each egg roll with a little bit of olive oil.
Cooking Options:
- Baking: Place the egg rolls on a baking sheet lined with parchment paper and bake at 425 degrees F until they get nice and crispy (about 10-12 minutes).
- Air Frying: Cook in the air fryer at 400 degrees F until browned and crisp (about 8 minutes).
- Deep Frying: Add about 1 inch of oil to a deep pot. Bring to medium high heat.Add a few eggrolls at a time, cooking until golden brown on all sides.
Dipping Sauces to Elevate Your Keto Egg Rolls
No egg roll is complete without a delicious dipping sauce. Here are a couple of keto-friendly options to try:
Spicy Mustard Sauce:
- 1/2 cup Dijon Mustard
- 2 Tbsp. Sriracha
Keto-Friendly Carolina BBQ Mustard Sauce
Simply mix the ingredients together and adjust to your preference.
Serving Suggestions: Making it a Meal
While keto egg rolls are delicious on their own, they can also be part of a larger meal. Here are a few keto-friendly pairings to consider:
- Main Courses: Salmon Stir Fry, Thai Basil Beef Bowls, Beef and Broccoli with Spaghetti Squash
- Side Dish: Easy Bacon Cauliflower Rice
Additional Keto Egg Roll Ideas
Looking for even more ways to enjoy the flavors of egg rolls while staying keto? Try these variations:
- Lettuce-Wrapped Keto Egg Roll Meatballs: A quick and easy alternative to traditional egg rolls.
- Keto Egg Roll in a Bowl ("Crack Slaw"): A deconstructed egg roll with all the flavors but no wrapper.
Keto Egg Roll in a Bowl Recipe
This recipe transforms high-carb egg rolls into a low-carb, extra flavorful dish.
Read also: Keto Calorie Counting: A Detailed Guide
Ingredients:
- 1 pound ground pork (or chicken or turkey)
- 1 bag (12-16 oz) coleslaw mix (shredded cabbage and carrots)
- 1/4 cup chicken broth or bone broth
- 2 tablespoons liquid aminos (or coconut aminos or gluten-free soy sauce)
- 2 cloves garlic, minced
- 1 teaspoon ground ginger
- Sriracha or chili garlic sauce, to taste
- 1 tablespoon sesame oil
- 2 scallions, sliced
- Sesame seeds for garnish
Instructions:
- Brown the Meat: Heat a large skillet over medium-high heat. Add the ground pork and cook, breaking it up with a spatula, until fully cooked. Drain any excess grease.
- Add Flavor: Add the minced garlic, ground ginger, and sriracha (if using) to the skillet and cook for another minute until fragrant.
- Add Cabbage: Add the coleslaw mix to the skillet and stir to combine, coating the cabbage in the liquid and seasonings.
- Cook Cabbage: Cook until the cabbage has wilted to your liking. For more crunch, cook briefly; for less crunch, cook for a few more minutes.
- Finish and Serve: Drizzle with sesame oil and garnish with minced scallions and sesame seeds. Serve immediately.
Tips and Considerations for Keto Egg Roll in a Bowl
- Protein Choice: Ground pork provides the best texture and flavor, but ground chicken, turkey, or beef can be substituted. Adjust seasonings as needed.
- Soy Sauce Alternatives: Coconut aminos or gluten-free tamari can be used in place of soy sauce.
- Spice Level: Adjust the amount of sriracha or chili garlic sauce to your preference.
- Vegetable Variations: Add sliced bell peppers, onions, or other low-carb vegetables to customize the dish.
- Don't Overcook: Avoid overcooking the cabbage, as it can become mushy.
- Garnishes: Fresh green onions, sesame seeds, and a fried egg make excellent garnishes.
Addressing Common Questions
- Are egg rolls keto-friendly? No, traditional egg rolls are not keto-friendly due to the high-carb wrapper. This recipe offers a low-carb alternative.
- Can I freeze keto egg rolls? Yes, you can freeze keto egg rolls. Wrap each egg roll individually in plastic wrap or foil, then place them in a freezer-safe bag.
- Is soy sauce keto? Soy sauce is generally considered keto-friendly in moderation, but coconut aminos are a good alternative for those avoiding soy.
- Are carrots keto? Carrots are relatively low in carbs and can be included in a keto diet in moderation.
- Is Egg Roll in a Bowl healthy? Yes, It is loaded with vegetables and protein which are great for your body.
Nutritional Information (Per Serving)
Note: Nutritional information is an estimate and may vary based on specific ingredients and serving sizes.
For Keto Egg Roll Wrappers and Filling (per serving):
- Calories: 115kcal
- Carbohydrates: 3g
- Protein: 5g
- Fat: 9g
- Saturated Fat: 1g
- Cholesterol: 23mg
- Sodium: 30mg
- Fiber: 2g
- Sugar: 1g
For Keto Egg Roll in a Bowl (per serving):
- Calories: 346
- Total Fat: 25g
- Saturated Fat: 7g
- Trans Fat: 0g
- Unsaturated Fat: 16g
- Cholesterol: 73mg
- Sodium: 997mg
- Carbohydrates: 8g
- Net Carbohydrates: 6g
- Fiber: 2g
- Sugar: 4g
- Protein: 22g