Keto Egg Roll in a Bowl (High Protein, Low Carb)
This keto egg roll in a bowl is the recipe I come back to on nights when I need dinner on the table fast and I still need to hit my protein target. It has all the flavor of the filling inside a takeout egg roll (savory ground turkey, cabbage, ginger, garlic and sesame) with none of the wrapper and none of the carbs. One skillet, under 30 minutes, and roughly 42 grams of protein per serving.
That protein number is the reason this one earned a permanent spot in my rotation. A lot of low carb skillet dinners are mostly vegetables with a little meat stirred through. This one is built the other way around, which matters if you are lifting, in your forties or fifties, or just trying to stay full until morning. Whether you follow a ketogenic diet or you are simply looking for a lower carb weeknight meal, this covers it.
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Why This Keto Egg Roll in a Bowl Works
The name is a little misleading, which is the first question everyone asks. There are no eggs in this dish and there are none in a restaurant egg roll either. The wrapper is what carries the name. Take the wrapper away and what you are left with is the part most of us liked best anyway, which is the seasoned meat and cabbage filling.
Three things make this version worth making on repeat. It is fast, because bagged coleslaw mix does all the knife work for you. It is one skillet, so cleanup takes about four minutes. And the macros land in a place that is hard to hit with most quick dinners, with high protein, low carbohydrate and enough volume from the cabbage that a serving actually looks like a meal.
Cabbage is bulky and low calorie, so you get a large satisfying bowl without stacking up carbs. Lean ground turkey brings the protein without much added fat. Put those together and you have a dinner that keeps you full for hours on a fairly modest calorie budget.
Ingredients You Need
Full measurements are in the recipe card at the bottom of this post. Here is what each ingredient is doing and where you have room to swap.
- Ground turkey. This is the protein backbone and the reason the macros work. Ground pork is the traditional choice and it tastes great, but turkey keeps the fat lower and the protein per calorie higher. Ground beef and ground chicken both work.
- Coleslaw mix. Bagged shredded cabbage and carrot. The small amount of carrot in the mix is what gives the dish its color and a touch of sweetness, and it is not enough to move the carb count meaningfully. Of course, you can shred your own cabbage if you prefer.
- Fresh ginger and garlic. These two carry the whole flavor profile. Fresh is noticeably better than powdered here, though powdered will do in a pinch.
- Coconut aminos. This replaces soy sauce, which keeps the recipe gluten free and soy free. It is slightly sweeter and less salty than soy sauce, so taste before you add more salt.
- Toasted sesame oil. Added at the end rather than cooked in, so the nutty flavor stays bright.
- Green onions and sesame seeds. Garnish, but do not skip them. They add the finish that makes it taste like takeout.
- Sriracha or red pepper flakes. Optional heat. Check the label on sriracha if you are counting carbs closely, since most brands include added sugar.
How to Make Keto Egg Roll in a Bowl
The sequence matters more than the timing. Brown the meat first and get some color on it, because that browning is where most of the savory depth comes from. Once the turkey is cooked through, push it to one side and add the garlic and ginger to the open space so they hit the hot pan directly. Thirty seconds is enough. Any longer and the garlic turns bitter.
Then the cabbage goes in with the coconut aminos and everything cooks together for about five minutes. You are looking for cabbage that has softened but still has a little bite left. Cook it past that point and it turns watery. Pull the pan off the heat, drizzle the sesame oil over the top, then add green onions and sesame seeds.
Two things I have learned making this dozens of times. Use a bigger pan than you think you need, because a full bag of coleslaw mix looks enormous before it wilts and you want it to sear rather than steam. And taste it before you serve it. Coconut aminos vary a lot by brand, so the seasoning can land differently batch to batch.
Egg Roll in a Bowl Calories and Macros
This is where this recipe separates itself from most of the versions you will find. Made with lean ground turkey, a serving lands at roughly 270 calories with about 42 grams of protein.
Per Serving, Made With Ground Turkey
Calories: about 270
Protein: about 42 grams
Protein per 100 calories: about 15 grams
Exact numbers depend on the fat percentage of your ground meat and the brand of coconut aminos. See the recipe card for the full breakdown.
For context, that protein density is higher than most quick skillet dinners and it is the reason I recommend this one to women who are strength training. If you are aiming for 30 to 40 grams of protein per meal, which is a reasonable target for maintaining muscle through the menopausal transition, one bowl gets you there.
Swapping in ground pork or 80/20 beef will raise calories and fat while keeping protein roughly similar. That is not a problem if it fits your day, but it is worth knowing that the turkey version is doing something the pork version is not.
Mix Things Up with These Variations
One of the best things about this recipe is how easily it bends. Here is how I change it up.
Switch the protein. Ground beef makes a richer, more substantial version and it is the swap I use most often. Ground chicken is the leanest option. Ground pork is the most traditional. Shrimp works if you add it at the very end so it does not overcook. If you want more ideas along these lines, I have a whole roundup of quick ground beef dinner ideas built on the same logic.
Load up the vegetables. Bell peppers, broccoli slaw, bean sprouts, sliced mushrooms and bok choy all belong here. Broccoli slaw in place of the cabbage mix is a good change of pace and adds a bit more fiber.
Adjust the seasoning. If gluten is not a concern for you, regular soy sauce works and is saltier than coconut aminos. Rice vinegar (unseasoned, not the seasoned kind, which has added sugar) brightens everything up. Sambal oelek adds heat without the added sugar in most sriracha. The spice profiles common in Asian cooking give you plenty to play with, including basil, cinnamon, cilantro, coriander, chiles, cloves, cumin, galangal, garlic, ginger, lemongrass, spearmint, star anise and turmeric.
Add eggs. Ironic given the name, but scrambling two eggs into the skillet at the end adds protein and makes it feel more substantial. A fried egg on top works too.
Meal Prep, Storage and Reheating
This is one of the better meal prep recipes I make, mostly because it does not get sad in the fridge the way a lot of cooked vegetable dishes do. I make a double batch on Sunday and portion it into four or five containers.
Refrigerator. Store in an airtight container for three to four days. The cabbage will release a little liquid as it sits, which is normal. Drain it off before reheating if it bothers you.
Reheating. A skillet over medium low heat gives you the best texture. The microwave works and takes about 90 seconds, but the cabbage goes softer. Add a splash of coconut aminos and a fresh drizzle of sesame oil after reheating to wake the flavors back up.
Freezing. I do not recommend it. Cabbage holds a lot of water and thaws mushy. If you want a freezer friendly option, cook and freeze the seasoned meat on its own, then add fresh coleslaw mix when you reheat. For more strategies along these lines, see my ground beef meal prep ideas.
Gluten Free and Whole30 Options
This recipe is already gluten free as written, because coconut aminos replace the soy sauce that would normally make an egg roll off limits. Cabbage stands in for the wheat wrapper and brings vitamin C, fiber and a satisfying crunch along with it.
It is also Whole30 compliant with no changes, as long as you check two labels. Confirm your coconut aminos have no added sugar or additives, and skip the sriracha or use a compliant hot sauce, since most standard sriracha contains sugar. Everything else in the recipe is already compliant.
For anyone eating paleo, the same guidance applies. The recipe as written fits without modification.
What to Serve With It
Honestly, most nights I eat this on its own. It is a complete meal with protein and vegetables in one bowl, and the volume is enough that I am not looking for a side.
If you are feeding people who are not eating low carb, serve it over white rice. It works beautifully and takes about four minutes of extra effort. For a low carb version of the same idea, cauliflower rice or shirataki noodles both do the job. A soft boiled egg on top adds protein and richness.
If you are building a full week of meals around this style of cooking, my 7 day keto ground beef meal plan uses the same one skillet approach across seven days. Or better yet, our high protein meal plan can do all the planning for you.
Frequently Asked Questions
Why is it called egg roll in a bowl if there are no eggs?
Egg rolls are named for the wrapper, not the filling. Traditional egg roll wrappers contain egg in the dough, which makes them sturdy enough to fry. The filling almost never contains eggs. This recipe is the filling without the wrapper, so the name carries over even though there are no eggs in it.
Is egg roll in a bowl keto?
Yes, when made without the wrapper and with coconut aminos or unsweetened soy sauce. Cabbage is low in carbohydrate and the small amount of carrot in bagged coleslaw mix does not add meaningfully. Watch sriracha and seasoned rice vinegar, since both usually contain added sugar.
How many calories are in egg roll in a bowl?
This version comes to roughly 270 calories per serving with about 42 grams of protein when made with lean ground turkey. Using ground pork or 80/20 ground beef raises the calorie and fat totals while keeping protein similar.
Can I use ground beef instead of ground turkey?
Yes. Ground beef makes a richer version and is a common swap. It raises the fat and calorie content compared with lean turkey. Ground chicken, ground pork and even shrimp all work as well.
Can I make this Whole30?
Yes, with no recipe changes. Check that your coconut aminos have no added sugar and skip the sriracha or use a compliant hot sauce, since most sriracha brands contain sugar. Everything else in the recipe is already compliant.
How long does egg roll in a bowl keep in the fridge?
Three to four days in an airtight container. The cabbage releases some liquid as it sits, which is normal. Drain it before reheating and add a splash of coconut aminos and sesame oil to freshen the flavor.
Can you freeze egg roll in a bowl?
I do not recommend it. Cabbage holds a lot of water and turns mushy after thawing. If you want a freezer option, cook and freeze the seasoned meat alone, then add fresh coleslaw mix when you reheat it.
Keto Egg Roll in a Bowl
Ingredients
- 1 tablespoon lard or tallow
- ⅔ cup white onion, chopped
- 3 cloves garlic, minced
- 1 ½ pounds ground turkey, or pork
- 1 tablespoon fresh ginger, minced (or ½ teaspoon dried ginger)
- ½ teaspoon salt
- ½ teaspoon pepper
- 1 teaspoon sriracha sauce , or to taste
- 1 tablespoon coconut aminos
- 6 cups chopped red cabbage, about 1 small head, use green, red or combo
- 5 green onions, chopped
Instructions
- In a large skillet, heat lard over medium heat until liquid.
- Add onion and garlic, cook until onion is translucent, about 3 minutes.
- Add meat and cook until browned.
- Add ginger, salt, pepper, sriracha and coconut aminos, mix well to combine.
- Add cabbage and most of the green onions. Cook for about 5 minutes or until cabbage is tender but still has a crunch.
- Serve meat mixture in a bowl and garnish with remaining green onions and sriracha sauce, if desired.
Equipment
Nutrition
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