For those following a ketogenic diet, the high carbohydrate content of traditional egg rolls is a definite no-go. Sadly no, egg rolls are NOT keto. Each egg roll has 25g of carbs and 24g of net carbs. Fortunately, there are several ways to enjoy the flavors of an egg roll while staying within your keto macros. This article explores various keto-friendly alternatives, including "egg roll in a bowl" recipes and innovative wrapper substitutions, allowing you to indulge in this popular Asian-inspired dish without the guilt.
The Problem with Traditional Egg Rolls
Traditional egg rolls are not keto-friendly due to their wrappers, which are typically made from wheat-based dough. Egg roll wrappers are also made of a base of primarily wheat. Per wrapper it is 4-8g of carbs. That is just one wrapper, imagine eating 3 or 4. Before you know it you would have gone over your net carb limit for the day. These wrappers significantly increase the carbohydrate count, making them unsuitable for a ketogenic diet.
Embracing the "Egg Roll in a Bowl" Concept
One of the most popular solutions for keto dieters is the "egg roll in a bowl," also known as "crack slaw". This dish deconstructs the traditional egg roll, removing the high-carb wrapper and focusing on the flavorful filling. It’s one of my favorite meals, so I had to make my own take on it! It’s super simple to make, takes less than 30 minutes to prepare, and only uses one pan. Clean up is easy! This recipe has a stir fry like base made of cabbage, ground pork, and sesame oil.
Key Ingredients for a Keto Egg Roll in a Bowl
The base of this recipe is shredded cabbage and meat. A typical keto egg roll in a bowl includes:
- Protein: Ground pork or beef are popular choices, providing both flavor and fat. The protein you use in this easy egg roll bowl is up to you. Some people love ground chicken, and others ground beef. Ground beef and ground pork are fattier meats so the dish will stay moist. However lean proteins like ground turkey tend to dry out, so you may want to add a little extra sesame oil or olive oil into the mix. For this recipe we used ground pork because we felt it gave the best all around texture and flavor. Alternatively, ground turkey or chicken can be used, though additional fat may be needed to maintain moisture.
- Vegetables: Shredded cabbage or coleslaw mix forms the bulk of the dish, providing fiber and essential nutrients. Most stores sell pre-made coleslaw mix that is perfect for this dish. These usually have a mix of different types of cabbage as well as a few other vegetables (usually carrots). If you can’t find it then just get a full head of cabbage and a couple of carrots instead.
- Flavor Enhancers: Soy sauce (or a keto-friendly alternative like coconut aminos), ginger, garlic, and sesame oil create the signature Asian flavor profile. Garlic and ginger are the components that give this dish its Asian flavor. If there is a single ingredient in this recipe that you probably shouldn’t leave out it is the sesame oil. This is an oil you add at the end which brings the dish together. It has an unmistakable flavor that you’ve come to expect from classic Asian recipes. Don’t forget some sesame seeds too!
Preparing Egg Roll in a Bowl
This easy to make keto crack slaw comes together in 15 minutes and only has a 5 minute prep time. It’s a super easy keto recipe to make for your whole family that’s packed with flavor. Here's a basic method:
Read also: The Ultimate Keto Rolls Guide
- Brown the ground meat in a large skillet over medium-high heat. It’s important to use high heat to get some browning on the meat, otherwise you will not have much texture in the finished dish. Adding the vegetables will make it hard to get any color on the meat, so make sure you get the meat cooked to your liking before adding the vegetables.
- Add minced garlic and sauté for about 30 seconds.
- Add the cabbage/coleslaw mix, soy sauce (or coconut aminos), and ground ginger.
- Sauté until the vegetables reach the desired tenderness. You can add a little water if you need more liquid to sautee the coleslaw down.
- Optional: Create a well in the center of the skillet and scramble an egg for added protein and flavor. We do love to put eggs on top of our egg roll in a bowl though because it adds extra flavor and a nice crispy texture.
- Stir in sriracha or your preferred hot sauce for a spicy kick. To add spice to this recipe you can use whatever your preferred hot sauce or spicy seasoning mix is.
- Drizzle with sesame oil and garnish with green onions and sesame seeds before serving.
Nutritional Benefits of Egg Roll in a Bowl
Per serving of this recipe there are only 4.75 net carbs. Egg roll in a bowl is all about the contrast between spicy and sweet. This dish is an excellent source of protein, healthy fats, and fiber. The protein and fat content helps promote satiety, keeping you full and satisfied for hours. The fiber from the cabbage aids in digestion and helps regulate blood sugar levels.
Keto Egg Roll Wraps: A Handheld Alternative
For those who miss the experience of eating a traditional egg roll, keto-friendly wraps offer a satisfying alternative. If you’re craving Chinese takeout on the keto diet, then make these egg roll wraps! There are just 2 grams net carbs in each wrap. The secret to making keto-friendly egg rolls is what you use to wrap them in. So to keep the carbs low, I used egg wraps! They are super healthy for ya, being high in protein.
Egg Wraps
I used EggLife and fell in love with them. Which makes sense when you look at the ingredients - they are made with egg whites and xanthan gum. That’s basically it! If you’re on a strict keto diet and trying to avoid all processed flour, then these are perfect for you. I just love the flavor and texture of these incredible wraps! Plus there are a lot of different ways to change up their flavors. Use egg wraps! They have the same flavor and mouth feel. You can’t even tell they are keto-friendly.
Preparing Keto Egg Rolls with Egg Wraps
- Prepare the egg roll filling as described above for the "egg roll in a bowl" recipe.
- Place a layer of the filling down the center of each egg wrap.
- Heat olive oil in a skillet over medium-high heat.
- Mix in the garlic, ginger, soy sauce, green onions and coleslaw mix. Saute for 2 minutes longer.
- Crispy and baked to perfection, keto egg rolls taste just like the egg rolls from your favorite Chinese restaurant.
Homemade Keto Egg Roll Wrappers
For the eggroll wrappers, I made my own. It’s a variation of the dough I use to make keto tortillas. The dough comes together very easily. But it does take a little time to roll out and cut into squares. All the ingredients can be mixed together in a food processor to create the dough.
Ingredients:
- 1 1/2 cups almond flour
- 1/4 cup coconut flour
- 1 tsp baking powder
- 1/2 tsp salt
- 1/2 tsp xanthan gum
- 1 large egg
- 1 tsp apple cider vinegar
- 1/4 cup water
Instructions:
- Add almond flour, coconut flour, baking powder, salt and xanthan gum to food processor. Pulse a few times until evenly mixed.
- In a small bowl, whisk egg. Add apple cider vinegar, egg and water to food processor. Mix until dough forms.
- Remove dough (it will be very sticky) and wrap in plastic wrap. Refrigerate for 10 minutes. Dough should no longer be sticky and should still be pliable.
- Place dough ball between two sheets of parchment paper and roll out thinly (just slightly less than 1/8 inch thick).
- Cut dough into 4 inch by 4 inch squares. Re-roll dough scraps to make more wrappers. You should have enough dough for about 10 wrappers.
Filling Ingredients:
- 1 lb ground pork
- 4 cups shredded cabbage
- 1 cup shredded carrots
- 1/4 cup soy sauce
- 1/2 tsp white pepper
- 2 tbsp water
Filling Instructions:
- Bring a skillet to medium-high heat. Add in pork, cabbage and carrots. Cook, crumbling the meat as it cooks, until everything is just cooked.
- Add soy sauce, white pepper and water. Mix until filling is evenly seasoned. Taste and adjust as needed. Remove from heat.
Wrapping Eggrolls:
- See photo collage in post for how to wrap the egg rolls. First, turn your wrapper so that it looks like a diamond. Place 1 tbsp of filling directly into the center of the wrapper.
- Fold the bottom corner up until it just covers the filling. Fold the left and right sections of the wrapper into the middle.
- Roll your egg roll up until there is no more wrapper. Press gently along the edge to make sure your wrapper is sealed.
Deep Frying Eggrolls:
- 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. Serve eggrolls while hot with your favorite dipping sauce.
Customizing Your Keto Egg Rolls
Keto recipes like this allow for many swaps and additions depending on your goals. The beauty of this recipe is that the vegetables soak up all the fat and flavor. Have some fun in the kitchen. This is the perfect recipe to get experimental because you really can’t mess it up.
Read also: Ultimate Guide to Keto Fathead Rolls
- Protein Variations: While ground pork is traditional, ground beef, chicken, turkey, or even seasoned salmon can be used. Change up the proteins however you’d like to make your ideal meal.
- Vegetable Additions: Sliced bell peppers, carrots, or onions can add extra flavor and nutrients. Sliced bell peppers- Your serving size of bell peppers would need to be smaller for carbs sake, but the next time you make your egg roll in a bowl try tossing in a handful of sliced peppers to the mix. Carrots- If you’re using a coleslaw mix this may not be applicable, but if you are working from scratch add in some carrots. Onion- Thinly sliced onion adds a nice caramelized sweetness to the recipe.
- Spice Level: Adjust the amount of sriracha or chili garlic sauce to your preference.
Serving Suggestions
Egg roll in a bowl is all about the contrast between spicy and sweet. Garnishes make a huge difference in the end product of an egg roll in a bowl. They will add additional texture and freshness to the meal. No matter which garnish you choose for your easy to make keto egg roll in a bowl recipe, we know you’ll be happy.
- Garnishes: Green onions, sesame seeds, and a fried egg are popular toppings. Green onions- Green onion is a keto way to add a little extra flavor and punch without too many carbs. Egg- I know this is egg roll in a bowl, but topping your bowl with a fried egg really adds another great layer of flavor.
- Side Dishes: Consider pairing with keto egg drop soup or low-carb tuna sushi.
Read also: Keto Egg Rolls Recipe