High-Protein Egg Roll in a Bowl
All the savory flavor of an egg roll without the wrapper — a 23-minute high-protein, low-carb skillet dinner
This is the classic egg roll filling turned into a complete high-protein meal. Seasoned ground meat, shredded cabbage, carrots, and green onions come together in a savory, slightly sweet sauce for a one-pan dinner that delivers 35 g of protein and only 8 g net carbs per serving.
Ready in about 23 minutes, completely sugar-free, and perfect for busy weeknights or meal prep.
Why you’ll love this bowl
- 35g protein per serving — a complete high-protein meal
- Only 8g net carbs and fully sugar-free
- Ready in about 23 minutes
- One skillet, minimal cleanup
- All the egg-roll flavor without the wrapper
- Excellent for meal prep and leftovers
Health notes
- High protein: Lean ground meat keeps the protein high and the bowl filling.
- Low carb: Cabbage and carrots add volume with controlled net carbs.
- Sugar-free: The sauce stays savory with no added sugar.
- Vegetable-packed: Plenty of cabbage for fiber and micronutrients.
Key element — don’t overcook the cabbage
Add the cabbage toward the end and cook just until it softens but still has a little bite. Overcooked cabbage turns mushy and loses the classic egg-roll texture.
New High Protein Recipes
High-Protein Egg Roll in a Bowl
- Prep8 min
- Cook15 min
- Total23 min
- Servings4 servings
- Calories320 kcal
Ingredients
Instructions
- Brown the meat. Heat a large skillet over medium-high heat. Add the ground meat and cook, breaking it up, until browned and cooked through, about 6–7 minutes. Drain excess fat if needed.
- Sauté aromatics. Add the diced onion, garlic, ginger, and the white parts of the green onions. Cook 2–3 minutes until fragrant and the onion softens.
- Add vegetables. Stir in the shredded cabbage and carrots. Cook 4–5 minutes, stirring occasionally, until the cabbage begins to wilt but still has some crunch.
- Sauce it. Pour in the coconut aminos (or soy sauce), vinegar, sesame oil, optional sweetener, black pepper, and red pepper flakes. Toss everything together and cook 1–2 more minutes until the sauce coats the mixture.
- Finish and serve. Taste and adjust seasoning. Stir in most of the green onion greens. Serve hot, topped with sesame seeds and the remaining green onions.
Notes & Tips
- Use a large skillet or wok so the cabbage has room to cook without steaming.
- Don’t overcook the cabbage — it should stay slightly crisp for the best texture.
- Coconut aminos give a milder, slightly sweeter flavor than soy sauce and are often lower in sodium.
- For extra richness, finish with an extra drizzle of toasted sesame oil.
- This reheats beautifully and makes excellent leftovers for lunch.
Variations & serving ideas
- 3–4 Tbsp coconut aminos or low-sodium soy sauce
- 1–2 Tbsp rice vinegar or apple cider vinegar
- 1 Tbsp toasted sesame oil
- 1–2 tsp sugar-free sweetener (optional)
- ½ tsp black pepper
- Optional: ½ tsp red pepper flakes or sriracha for heat
- Ground chicken: Works well and stays lean.
- Extra vegetables: Add mushrooms, zucchini, or bean sprouts.
- Spicier: Increase red pepper flakes or add a spoonful of chili garlic sauce.
- Higher protein: Stir in a scrambled egg or two at the end.
- Spicy version: Add extra red pepper flakes, sriracha, or a spoonful of chili garlic sauce.
- Egg boost: Push the mixture to the side of the pan and scramble 1–2 eggs into the skillet at the end for extra protein.
- Extra vegetables: Add sliced mushrooms, zucchini, or bean sprouts with the cabbage.
- Turkey or chicken: Use lean ground turkey or chicken for a lighter version.
- To finish:
- 1–2 tsp toasted sesame seeds
- Extra green onion greens
- Optional: drizzle of chili oil or extra sesame oil
Storage
- Refrigerator: Up to 4 days (Covered; reheat gently in a skillet or microwave)
- Freezer: Up to 2 months (Freeze in portions; thaw overnight in the fridge)
- Meal prep: Up to 4 days (Perfect for grab-and-go lunches)
Nutrition Facts
Per serving · makes 4 servings
| Nutrient | Amount per serving |
|---|---|
| Calories | 320 kcal |
| Total fat | 16 g |
| Sodium | 680 mg |
| Total carbohydrate | 11 g |
| Fibre | 3 g |
| Protein | 35 g |
Nutrition values are approximate and vary with brands and portion sizes.
Frequently asked questions
Is this recipe keto-friendly?
Yes. At 8g net carbs per serving it fits most keto plans. Use coconut aminos or a low-carb soy sauce alternative.
Can I use coleslaw mix?
Yes. A bag of coleslaw mix (cabbage + carrots) works perfectly and saves prep time.
How do I keep the cabbage from getting soggy?
Add it toward the end and cook only until it wilts but still has some crunch. Avoid covering the pan for long periods.
Can I make it ahead?
Yes. It reheats very well. Store in airtight containers and reheat in a skillet for the best texture.
What can I serve with it?
It’s a complete meal on its own. For extra volume, serve over cauliflower rice or with a side of steamed broccoli.
Can I freeze leftovers?
Yes. Freeze in individual portions for up to 2 months. Thaw in the refrigerator and reheat gently.
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