Egg rolls are a beloved treat, known for their crispy wrappers and flavorful fillings. However, traditional egg rolls are far from keto-friendly due to their carb-heavy wrappers. This recipe for Keto Egg Roll in a Bowl, often referred to as "Crack Slaw," offers a delicious and satisfying alternative that captures the essence of an egg roll without the carbs. It's a one-skillet meal that's ready in about 20 minutes, making it perfect for busy weeknights.
What is Egg Roll in a Bowl?
An egg roll in a bowl is essentially the filling of an egg roll served without the wrapper. It typically consists of ground meat, shredded cabbage, and various seasonings, offering all the flavors of an egg roll in a convenient and healthy bowl. The nickname "crack slaw" is a testament to its addictive and satisfying nature.
Why This Recipe Works
This Keto Egg Roll in a Bowl recipe is a hit for several reasons:
- Low-Carb: It's perfect for those following a ketogenic or low-carb diet.
- Quick and Easy: Ready in under 30 minutes, it's ideal for busy weeknights.
- Flavorful: Packed with fresh vegetables, savory ground meat, and a blend of Asian-inspired seasonings, this dish is bursting with flavor.
- Customizable: Easily adaptable to your preferences with various protein and vegetable options.
- Meal Prep Friendly: It can be prepped in advance and reheats well, making it great for meal planning.
Ingredients and Substitutions
Here's a breakdown of the ingredients you'll need and some potential substitutions:
- Ground Meat: The recipe typically calls for ground pork, but you can easily substitute ground beef, ground sausage, ground turkey, or a combination of your favorite ground meats. Using higher fat and higher quality meat will add much more flavor.
- Coleslaw Mix: This is a convenient shortcut consisting of shredded cabbage and carrots. You can also use broccoli slaw for a slightly different texture or shred your own cabbage using a mandoline or knife. If shredding your own, remember to slice the cabbage thinly for even cooking.
- Aromatics: Fresh garlic and ginger are recommended for the best flavor. Be careful not to burn them while cooking.
- Oils and Sauces: Sesame oil, soy sauce (or coconut aminos for Whole30 compliance), and rice vinegar create the base of the flavorful sauce. Toasted sesame oil should be stirred in just before serving.
- Seasonings: Salt, pepper, and sriracha (or chili flakes) add the finishing touches. Other spices to consider are thyme, ginger powder, and cayenne pepper.
- Optional Garnishes: Green onions and sesame seeds add visual appeal and extra flavor.
Oils and Sauces:
- Coconut Aminos: An umami flavoring sauce that is slightly sweet, suitable for those avoiding soy or following a Whole30 diet.
- Apple Cider Vinegar: Adds a tangy kick.
- Toasted Sesame Oil: Provides a nutty aroma and flavor.
Step-by-Step Instructions
Here's how to make Keto Egg Roll in a Bowl:
Read also: Easy Low-Carb Cheese Crackers
- Prep Ingredients: Gather and prep all ingredients. Chop vegetables like red bell pepper, scallions, and onions, and mince the fresh garlic and ginger. Make sure to slice the cabbage and onion very thin as it will cook more evenly and give a better overall texture in the final dish.
- Cook the Meat: In a large wok or skillet over medium heat, add your choice of oil (sesame, olive, or avocado oil). Add the ground meat, ginger, salt, pepper and Sriracha. Break it apart using a wooden spoon. Cook until browned and no longer pink. Push the beef to one side of the pan. Add the garlic and ginger and saute until fragrant. Mix through the beef.
- Add Vegetables: Add the garlic, onion, and white portion of the green onions. Add the chopped vegetables (bell peppers, scallions, and cabbage). Stir and let cook for 5-10 minutes.
- Add Sauce and Seasonings: In a separate bowl, combine coconut aminos, and the rest of the spices - ginger powder, thyme, and cayenne pepper. Pour in the soy sauce, vinegar, and sriracha (if using). Stir to combine. Now will be a good time to taste for salt and adjust the spices. I like mine really spicy so sometimes I add some extra cayenne pepper.
- Simmer: Continue cooking until the cabbage is tender, stirring frequently to incorporate the flavors of the meat into the cabbage. Cook the coleslaw (shredded cabbage and carrots) with the ground beef until the cabbage is wilted and carrots are softened. Add the shredded cabbage, carrot, coconut aminos and apple cider vinegar to your keto crack slaw. Cook until the vegetables softens but still retain a bite.
- Garnish and Serve: Turn off the heat and stir through the toasted sesame oil and chili flakes. Garnish with chopped green onions, sesame seeds, and extra sriracha, if desired. Serve immediately.
Tips for the Best Keto Egg Roll in a Bowl
- Slice Cabbage Thinly: Thinly sliced cabbage cooks more evenly and provides a better texture. A mandoline can be helpful for this.
- Brown the Meat: Browning the meat unlocks deeper flavors.
- Use Fresh Ingredients: Fresh garlic and ginger provide the best flavor.
- Don't Overcook the Cabbage: Cook the cabbage until tender but still slightly crisp.
- Adjust Seasonings to Taste: Taste and adjust the seasonings as needed.
- Make it Spicy: Add sugar-free hot sauce or sriracha to spice things up.
Serving Suggestions
Keto Egg Roll in a Bowl is a complete meal on its own, but here are some serving suggestions:
- As Is: Enjoy it as a satisfying and flavorful bowl.
- With Cauliflower Rice: Serve over cauliflower rice for a low-carb side dish.
- With Rice: For those not concerned about carbs, serve over white rice.
- With a Fried Egg: Top with a fried egg for an extra protein boost.
- With Shirataki Noodles: For a noodle option, try shirataki noodles cooked in soy sauce, rice vinegar, and sriracha.
Variations
- Spicy: Add more sriracha or chili flakes for extra heat.
- Vegetarian: Use plant-based ground meat substitutes.
Storage and Reheating
- Storage: Store leftovers in an airtight container in the refrigerator for up to 4 days.
- Reheating: Reheat in the microwave or on the stovetop until heated through. The cabbage may soften slightly as it sits.
Nutritional Information
The nutritional information for this recipe is approximate and calculated as a courtesy. A typical serving (makes a total of 4 servings) contains:
- Net Carbs: Approximately 4-7.3 grams.
- It is both high in protein and low in carbs.
Read also: Keto Calorie Counting: A Detailed Guide
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