Craving the taste of a classic egg roll but trying to stick to a ketogenic or low-carb diet? Look no further! This keto chicken egg roll in a bowl recipe delivers all the delicious flavors of a traditional egg roll without the carb-heavy wrapper. It's a quick, easy, and customizable meal that's perfect for busy weeknights, meal prepping, or satisfying your Asian-inspired food cravings.
What is Egg Roll in a Bowl?
Egg roll in a bowl is a deconstructed version of the popular appetizer, containing all the savory ingredients typically found inside an egg roll, but without the high-carb wrapper. This makes it an excellent option for those following keto, low-carb, gluten-free, or paleo diets.
Why This Keto Egg Roll in a Bowl Recipe Works
- Budget-friendly: This recipe utilizes affordable ingredients, making it a great option for budget-conscious individuals.
- Easy to make: With simple steps and readily available ingredients, this recipe is perfect for beginner keto cooks.
- Delicious: It captures all the amazing flavors of a traditional egg roll, satisfying your cravings without the guilt.
- Customizable: This recipe can be easily adapted to suit your taste preferences and dietary needs.
Ingredients for Keto Chicken Egg Roll in a Bowl
The foundation of this recipe consists of meat, vegetables, and flavorful seasonings. Here's a breakdown of the key ingredients:
- Ground Chicken: Provides a lean and protein-packed base for the dish. Ground pork, ground beef, or even chopped chicken breast or thighs can be used as alternatives.
- Shredded Cabbage/Coleslaw Mix: Forms the bulk of the dish, adding fiber and essential nutrients. Pre-shredded coleslaw mix offers convenience, but shredded cabbage works just as well. Broccoli slaw can also be added for extra texture.
- Carrots: Add a touch of sweetness and vibrant color to the dish.
- Garlic and Ginger: These aromatic ingredients are essential for creating the authentic Asian flavor profile. Fresh, ground, or paste forms can be used.
- Coconut Aminos: A gluten-free and soy-free alternative to soy sauce, providing a savory umami flavor. Gluten-free soy sauce (tamari) can also be used.
- Sesame Oil: Adds a distinct nutty flavor and aroma that is characteristic of Asian cuisine.
- Rice Wine Vinegar: Contributes a tangy and acidic element to the sauce, balancing the flavors.
- Chili Garlic Sauce or Sriracha: Provides a spicy kick to the dish. Adjust the amount to your preference or omit it altogether for a milder flavor.
- Green Onions: Add a fresh and vibrant garnish, enhancing both the flavor and visual appeal.
- Sesame Seeds: Provide a satisfying crunch and nutty flavor as a garnish.
- Oil: Sesame or olive oil are great options, but avocado or coconut oil can also be used.
How to Make Keto Chicken Egg Roll in a Bowl: Step-by-Step Instructions
This recipe is incredibly simple and can be prepared in under 30 minutes.
- Cook the Chicken: Heat oil in a large skillet over medium-high heat. Add the ground chicken and cook, breaking it up with a spatula, until browned and cooked through. Drain any excess grease.
- Sauté Aromatics: Add the garlic and ginger to the skillet and sauté for about a minute until fragrant.
- Add Cabbage and Carrots: Add the coleslaw mix or shredded cabbage and carrots to the skillet. Sauté over high heat until the cabbage is tender and slightly golden brown.
- Add Sauce: Stir in the coconut aminos (or soy sauce), rice wine vinegar, sesame oil, and chili garlic sauce (or sriracha). Toss to coat the chicken and vegetables evenly.
- Simmer: Let the mixture simmer for a few minutes, allowing the flavors to meld together.
- Garnish and Serve: Garnish with sesame seeds and sliced green onions. Serve immediately and enjoy!
Tips and Variations
- Protein Options: Feel free to substitute ground chicken with ground pork, ground beef, ground turkey, or even cooked shrimp or tofu.
- Vegetable Additions: Experiment with other vegetables like sliced bell peppers, zucchini, or celery for added flavor and nutrients.
- Spice Level: Adjust the amount of chili garlic sauce or sriracha to control the spiciness of the dish.
- Sweetness: For a touch of sweetness, add a small amount of erythritol or stevia.
- Texture: For a bit of crunch, add some chopped water chestnuts or bamboo shoots.
- Egg Topping: Fry an egg and place it on top of the egg roll in a bowl for added richness and flavor.
- Lettuce Wraps: Serve the egg roll in a bowl mixture in lettuce wraps for a lighter and refreshing meal.
Serving Suggestions
This keto chicken egg roll in a bowl is a complete meal in itself, providing protein, healthy fats, and fiber. However, if you're looking to add a side dish, consider these options:
Read also: Easy Low-Carb Cheese Crackers
- Cauliflower Rice: A low-carb alternative to traditional rice.
- Steamed Broccoli: A simple and nutritious side dish.
- Avocado Slices: Adds healthy fats and creaminess.
Storage and Reheating Instructions
- Storage: Store leftover egg roll in a bowl in an airtight container in the refrigerator for up to 3 days.
- Reheating: Reheat in a skillet over medium heat or in the microwave until heated through.
Nutritional Information
(Per serving, approximate):
- Calories: 346
- Total Fat: 25g
- Saturated Fat: 7g
- Cholesterol: 73mg
- Sodium: 997mg
- Total Carbohydrates: 8g
- Net Carbohydrates: 6g
- Fiber: 2g
- Sugar: 4g
- Protein: 22g
Note: Nutritional information may vary depending on specific ingredients and serving sizes.
Frequently Asked Questions
- Is egg roll in a bowl keto-friendly? Yes, this recipe is designed to be keto-friendly by omitting the high-carb wrapper and using low-carb ingredients.
- Can I use soy sauce on keto? Soy sauce is generally acceptable in moderation on a keto diet due to its low carb content. However, some individuals may prefer to avoid soy and opt for coconut aminos instead.
- Are carrots keto-friendly? Carrots contain some carbs, but they can be included in a keto diet in moderation.
- Does egg roll in a bowl contain egg? This particular recipe does not contain egg, but you can add a fried egg on top for extra flavor and protein.
- Can I make this recipe ahead of time? Yes, this recipe is great for meal prepping. It can be made ahead of time and stored in the refrigerator for up to 3 days.
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