Easy high protein egg roll in a bowl – Quick & Delicious Fix

You know those nights when you’re starving, staring into the fridge, and takeout sounds way too tempting? That’s exactly when my easy high protein egg roll in a bowl recipe saves the day. I created this dish during one of those chaotic weeks when my kids had soccer practice every night and I needed something fast, filling, and packed with flavor. It’s got all the deliciousness of your favorite egg roll – savory, slightly sweet, with that perfect crunch – but without the fuss of wrapping or deep frying. Best part? It comes together in about 25 minutes flat, and that protein punch keeps me full for hours. Trust me, once you try this, it’ll become your go-to “I need dinner NOW” solution too.

Why You’ll Love This Easy High Protein Egg Roll in a Bowl Recipe

This recipe is my weeknight superhero, and here’s why it’ll become yours too:

• Crazy fast: From fridge to table in under 30 minutes – faster than waiting for delivery!
• Protein powerhouse: Packed with 30g of protein per serving to keep you full and energized.
• No wrapper guilt: All the egg roll flavor without the carb-heavy fried shell.
• Totally flexible: Swap proteins, adjust spice, or add extra veggies – it’s foolproof.
• One-pan wonder: Minimal cleanup means more time to relax after dinner.

I make this at least twice a month because it never lets me down. The coleslaw stays surprisingly crisp, and that ginger-garlic combo? Absolute magic.

Ingredients for Easy High Protein Egg Roll in a Bowl

Here’s everything you’ll need to whip up this flavor-packed bowl – I promise it’s all simple stuff you might already have! The beauty of this recipe is how the ingredients work together to create that classic egg roll taste without any fuss. Just a quick chop here, a quick grate there, and you’re golden.

• 1 lb ground turkey or chicken (I use 93% lean – keeps it juicy without too much grease)
• 1 tbsp olive oil (or avocado oil if that’s what you’ve got)
• 1 small onion, diced (about 1 cup – yellow or white both work great)
• 3 cloves garlic, minced (fresh is best, but 1 tsp jarred minced garlic works in a pinch)
• 1 tbsp fresh ginger, grated (peel it first with a spoon – game changer!)
• 4 cups coleslaw mix (the pre-shredded bagged kind is my weeknight hero)
• 2 tbsp soy sauce (low-sodium if you’re watching salt, or coconut aminos for gluten-free)
• 1 tbsp sesame oil (this is the secret flavor bomb – don’t skip it!)
• 1 tsp sriracha (optional, but adds the perfect little kick)
• 2 green onions, sliced (for that fresh crunch on top)
• 1 tbsp sesame seeds (toasted if you’re feeling fancy)

See? Nothing crazy or hard to find. I always keep coleslaw mix and ground turkey in my fridge just for this recipe – it’s that reliable. And don’t stress if you’re missing something – I’ve got plenty of substitution ideas coming up in the variations section!

Equipment You’ll Need

Don’t worry – you won’t need any fancy gadgets for this one! Here’s what I grab every time:

• Large skillet (12-inch is perfect – gives everything room to cook evenly)
• Wooden spoon or spatula (for stirring and scraping up those tasty browned bits)
• Measuring spoons (for the soy sauce, sesame oil, and sriracha)
• Chef’s knife (for quick chopping of onions and garlic)

That’s seriously it! I love recipes that don’t require me to dig through my kitchen drawers.

How to Make Easy High Protein Egg Roll in a Bowl

Okay, let’s get cooking! This comes together so fast you’ll want to have everything prepped and ready to go. I always tell my kids “mise en place” (fancy for “get your stuff together first”) because once that skillet gets hot, things move quickly!

Step 1: Cook the Protein

Heat your olive oil in that big skillet over medium heat – you’ll know it’s ready when the oil shimmers slightly. Crumble in your ground turkey or chicken (I use my hands – so satisfying!) and let it cook undisturbed for about 2 minutes to get some nice browning. Then break it up with your wooden spoon and keep cooking until no pink remains, about 5-6 minutes total. Pro tip: Don’t stir too much – those browned bits equal flavor!

Step 2: Sauté Aromatics

Now toss in your diced onion, minced garlic, and grated ginger. Oh man, the smell at this point is incredible! Cook these for about 2 minutes, stirring frequently – you want the onions to soften and the garlic to become fragrant but not burn. If things start sticking, just add a tiny splash of water to loosen everything up.

Step 3: Add Coleslaw Mix

Here comes the fun part! Dump in all that coleslaw mix – it’ll look like way too much at first, but trust me, it wilts down beautifully. Stir everything together and let it cook for about 3-4 minutes, until the cabbage softens but still has a bit of crunch. I like to cover the skillet for a minute to speed up the wilting process.

Step 4: Season and Serve

Time for the flavor boosters! Pour in your soy sauce and sesame oil (careful – that sesame oil is potent!), plus sriracha if you’re using it. Give everything a good toss to coat evenly. Taste and adjust seasoning – sometimes I add an extra splash of soy sauce here. Top with those sliced green onions and sesame seeds for color and crunch. Serve immediately while it’s hot and fresh – though honestly, leftovers taste amazing too!

See? Told you it was easy. Now go enjoy your egg roll bowl – you earned it!

Tips for the Best Easy High Protein Egg Roll in a Bowl

After making this recipe countless times, here are my foolproof tricks for egg roll bowl perfection:

• Bagged coleslaw is your friend – saves SO much time chopping!
• Taste as you go with the sriracha – some bottles are hotter than others.
• Double the batch – leftovers taste even better next day for lunches.
• Toast your sesame seeds in a dry pan for 1 minute – huge flavor upgrade!
• Don’t overcook the cabbage – you want that satisfying crunch.

These little touches make such a difference – happy cooking!

Variations for Your Easy High Protein Egg Roll in a Bowl

One of my favorite things about this recipe is how easily you can mix it up! Here are some of the ways I’ve tweaked it over the years when I’m feeling creative or just using what’s in my fridge:

• Protein swaps: Ground pork gives it authentic takeout flavor, while crumbled tofu (extra firm!) works great for vegetarians. I’ve even used shrimp in a pinch!
• Veggie boost: Throw in sliced mushrooms, bell peppers, or shredded carrots when sautéing the onions. My kids love when I add snap peas for extra crunch.
• Heat lovers: Double the sriracha or add a teaspoon of chili garlic paste if you like it spicy.
• Low-sodium option: Swap soy sauce for coconut aminos – the flavor’s slightly sweeter but still delicious.
• Cabbage purists: Use thinly sliced green cabbage instead of coleslaw mix if you prefer.

The beauty is that no matter how you change it up, you still get that irresistible egg roll flavor in every bite. Don’t be afraid to make it your own!

Serving Suggestions

This bowl is fantastic on its own, but here’s how I love to serve it: over cauliflower rice for a low-carb meal, or with extra green onions and a fried egg on top when I’m extra hungry. Sometimes I’ll add a quick drizzle of spicy mayo (just mayo mixed with sriracha) for bonus points!

Storage and Reheating

This egg roll bowl keeps like a dream! Store leftovers in an airtight container in the fridge for up to 3 days. When reheating, I just toss it back in a skillet over medium heat with a splash of water – the steam brings it right back to life. Microwaving works too, but the stovetop keeps that perfect texture. Pro tip: The flavors actually deepen overnight, making leftovers taste even better!

Nutritional Information

Now, I’m no nutritionist, but I can tell you this egg roll bowl packs a serious protein punch while keeping things balanced. The exact numbers will dance around a bit depending on your specific ingredients – like whether you use turkey or chicken, or if you go heavy on the sesame oil (no judgment here!).

What I love is that you’re getting plenty of lean protein from the ground meat, loads of vitamins from that coleslaw mix, and healthy fats from the sesame oil. It’s one of those meals that leaves you satisfied without that heavy, sluggish feeling. The cabbage gives you fiber, the ginger adds digestive benefits, and those green onions? Bonus nutrients!

Remember, any nutrition info you see online (including mine!) are just educated estimates. Your actual numbers might vary based on your exact ingredients and portion sizes. But the important thing? This bowl makes eating healthy taste absolutely delicious – and that’s a win in my book!

Frequently Asked Questions

Can I use regular cabbage instead of coleslaw mix?
Absolutely! Just thinly slice about 4 cups of green cabbage – it’ll work perfectly. The coleslaw mix is just my lazy shortcut because it’s already shredded and often includes some carrots for color. Either way, you’ll get that great crunch!

Is this egg roll bowl freezer-friendly?
Honestly? I don’t recommend freezing this one. The cabbage gets watery when thawed, and the texture just isn’t the same. But good news – it keeps beautifully in the fridge for 3 days, and the flavors get even better! I often make a double batch on Sunday for easy lunches.

What’s the best protein substitute for vegetarians?
Crumbled extra-firm tofu works amazingly well here! Just press it first to remove excess water, then crumble it right into the skillet. For more texture, try tempeh crumbles or even chopped mushrooms. You’ll still get that protein boost without the meat.

Can I make this egg roll bowl ahead of time?
You bet! I often prep all the ingredients (chopping onions, grating ginger, measuring sauces) in the morning when I know I’ll have a crazy evening. Then when dinner time hits, everything comes together in minutes. The cooked dish also reheats beautifully – just add it back to the skillet with a splash of water.

Why sesame oil instead of regular oil for seasoning?
Oh, that toasted sesame oil is the magic ingredient! It gives that authentic takeout flavor you love in egg rolls. Regular oil just can’t compare. A little goes a long way though – one tablespoon is perfect. Pro tip: Store your sesame oil in the fridge to keep it fresh longer!

Share Your Experience

I’d love to hear how your egg roll bowl turns out! Did you add any fun twists? Which protein did you use? Drop a comment below – your tips might help other home cooks too. And if you loved it, share a photo on Instagram and tag me so I can see your creation!

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