Keto Friendly Egg Roll Wrappers

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How To Make Keto Egg Roll In A Bowl

Keto gluten free egg roll wrappers or puff Pastry

To start, lay out all of your ingredients. This meal doesnt take long to make and is made in one pan. Taking 5 minutes to lay everything out will make things far easier for you.

In a frying pan or wok on high heat add in ground pork. Add in salt, white pepper and minced garlic to season meat. Cook pork all the way before going to next step.

Next, pour in cole slaw mix. Stir the mix into the ground meat and let it cook down just a little. Now, add in five spice seasoning, chopped green onions, rice vinegar and coconut aminos. Continue cooking until veggies are soft and cooked. Remove from heat, then serve.

Crispy Baked Egg Rolls

by Charlotte This post may contain affiliate links

These crispy baked egg rolls are a low carb Chinese food option the whole family will love. Each egg roll contains about 15gm carb and 135 calories and all the flavor you expect minus the extra fat. Ready in about 30 minutes!

This recipe originally published March 2014, now updated with all new photos, step by step instructions, pro tips and FAQs.

Egg rolls are a favorite Chinese food that can be diabetes friendly with just a few changes. Baking them instead of frying will lower the total fat and calorie count. Egg roll wrappers do have carbs, but not an extremely high amount. Two of these egg rolls will equal about 30 gm carb, but the filling is low carb. Try adding a serving of the filling to your plate along with a few egg rolls to help you fill up.

Is Fried Spring Rolls Wholesome

Spring rolls and egg rolls are somewhat low in calories as they are a small snack. They have some quantities of protein, fiber, and depending at the filling, sugar. What is this? While they are deep-fried in oil, becuase the filling and dough is wholesome, the total quantity of fats is slightly low.

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Why You’re Going To Love This Twist On Classic Egg Rolls

  • Versatile. Pick your favorite breakfast foods and combine them all for your perfect filling.
  • Delicious. A total comfort food.
  • Easy. Pick your favorite ingredients and wrap them in an egg roll wrapper. Spray with oil and air fry.
  • Family-friendly. A fun and different way to get even the pickiest of eaters to finish a meal.
  • Fast. Prep the filling the night before for a breakfast solution that is ready in less than 30 minutes.

Wondering If Your Egg Rolls Have An Egg

Instant Pot Egg Roll Bowls, Low Carb and Keto Friendly

Egg rolls do not necessarily contain eggs, but egg roll wrappers do. A batter was initially made with eggs and baked like wrappers in a very thin crepe. The cabbage and meat filling will be covered with these mostly egg-based wrappers. This is where the name of the egg roll initially emerged from.

However, we love to place eggs in a bowl on top of our egg roll because it adds extra flavor and an excellent crispy feel. To hold you fuller for longer, we attempt to render our keto recipes with generous serving sizes. Eggs are super satiating and a perfect way to bump up the satiety aspect of this meal.

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Are The Egg Roll Wrappers Keto

This low-carb egg roll omits the conventional wonton wrappers that are not low carb . Thats just one wrapper. Imagine eating three or four of them. You will have hit the net carb cap for the day before you knew it. Egg roll wrappers are often made mainly of wheat. It contains very little egg, but mostly wheat, making them unsuitable for a diet like Keto, which is low inflammation.

This is the reason for the keto egg roll in a bowl recipe. It brings you lots of Asian flavors and a range of textures without carbohydrates. Trust us, and you wont even lose this wrapper for this keto recipe.

Easy Egg Roll In A Bowl Recipe

Do you ever wish you could eat an entire bowl of that scrumptious filling inside of your egg rolls? This Egg Roll In a Bowl has everything you love about the delicious egg roll filling served in a bowl. Its an easy meal that combines ground turkey, shredded vegetables and a slew of seasonings into one steam plate of savory goodness. Instead of wrapping the egg roll filling in egg roll wrappers, you serve the filling over a side of Jasmine rice or cauliflower rice for a healthy low carb dinner.

Growing up in a Chinese household, egg rolls were the quintessential party appetizer. They have a knack for making everyone happy! And the same is true for this hearty one-pan spin-off recipe!

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How To Make The Best Keto Egg Roll In A Bowl

Try implementing a few of these keto cooking tips to make your keto egg roll crack slaw exactly how you like it:

  • Get the cabbage and onion pieces right Make sure they are thinly sliced into long strands. Having pieces of unequal width and length can throw off the texture and flavor of your dish. Try using a spiralizer to cut the vegetables for the best results.
  • Cut the prep time with pre-cut veggies To keep your prep to a minimum, buy pre-shredded green cabbage.
  • Consider the quality of your meat Higher fat and higher quality meat will add much more flavor to your meal. Pasture-raised pork with a higher percentage of fat is the way to go for keto egg roll in a bowl.
  • Use high-heat for brown meat Browning the meat will unlock another level of flavor and texture. If you add the other ingredients too soon, the crack slaw will not be all its cracked it up to be.
  • Opt for fresh garlic and ginger For best flavor, we recommend using fresh garlic and fresh ginger . However, If all you have is garlic and ginger powder, these will work as well.
  • Make it spicy Spice things up with some sugar-free hot sauce or sriracha. This can be added to the pan along with the cabbage or used as a garnish.
  • Dont forget the garnish Try topping with chopped green onion, drizzling with toasted sesame oil, and sprinkling with salt to enhance the flavor.

How To Wrap Eggrolls

  • Turn your wrapper so that it looks like a diamond.
  • Place 1 tbsp of filling in the center of the wrapper. Fold the bottom corner up until it just covers the filling.
  • Fold the left and right sections of the wrapper into the middle.
  • Roll your egg roll up until there is no more wrapper. Press gently along the edge to make sure your wrapper is sealed.

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Can I Eat Egg Rolls On Keto

Sadly no, egg rolls are NOT keto. Each egg roll has 25g of carbs and 24g of net carbs. Even though they are definitely not keto this egg roll in a bowl is. Weve dropped the carb count so low youll be able to eat two bowls and still be in you carb limit. Per serving of this recipe there are only 4.75 net carbs. So dont wait any longer, get into the kitchen and start making this recipe today!

Are Egg Roll Wrappers Keto Friendly

Straight up, no. Egg roll wrappers or wanton wrappers are made with flour and are definitely not a keto or lower carb option for this diet. Though, I have figured out a great way to make my own version of a keto friendly egg roll wrapper with these keto eggs rolls, I wanted a faster way to enjoy this classic recipe but in a healthier way .

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Keto Egg Roll Wrap Recipe

Keto Egg Roll Wrap Recipe These Low Carb, Paleo, and Ketogenic egg rolls make a marvelous hand-held meal!

Now that the kids are back in school Im trying desperately to get myself back in shape.

You see, I tend to slack a little on my workouts and healthy eating when Im in a vacation mindset.

Ive been making satisfying meals and snacks, that cut out unnecessary carbs or junky ingredients.

A friend recently told us he was doing the same, and was trying to stick to a Ketogenic diet. However, he said he gets bored of the recipes hes found, then falls into temptation.

This conversation made me realize that the last several recipes Id made happened to be Keto, and were certainly not boring.

So today I want to share one of these exciting recipes with you And him.

Todays Keto Egg Roll Wrap Recipe is low carb, high protein, paleo-friendly and oh so delicious!

Each little egg wrap is filled with zesty pork and cabbage egg roll filling, then rolled into baby burritos so the filling doesnt fall out.

Although you loose the crunch of traditional fried egg roll wrappers, you gain a ton of protein.

Plus, this Keto Egg Roll Wrap Recipe makes 6 large rolls, or 12 half rolls, that are bold and flavorful served warm or at room temperature.

They make great leftovers and lunch box items. In fact, Lt. Dan kept pulling them out of the fridge and eating them cold, with lots of Mmmmmms on the side.

What Wrapping Is Used For Egg Rolls

Egg Roll Lettuce Wraps

The egg roll wrapper is thick, square, and pasta-like in appearance. They are usually available fresh and can be found at almost any grocery store. Dont buy spring roll wrapper thinner in the frozen section or the dried rice paper wrapper .

5 Tips For Making The Perfect Egg Rolls

To many Chinese people, egg rolls are a delicious and popular dish. They are typically fried in a batter made with a variety of ingredients and made with dough. They are available in a variety of ways, but the most common is to bake them by filling them with ground pork and then rolling them up with a dough sheet. It is advantageous to have egg rolls ready when you are ready to fry them, allowing you to get them right away. Once the filling has been prepared, you can assemble them when youre ready to fry them. However, I recommend freezing them if they must be rolled more than a day ahead of time. They will be ready to go when you need them, and they will not deteriorate.

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What Is An Egg Roll In A Bowl

An egg roll in a bowl refers to a full serving of egg roll filling thats served over a bed of rice rather than tucked into little wheat wrappers. By omitting said wrappers, theres no deep frying involved! The lack of egg roll wrappers also makes this recipe gluten-free in addition to being keto, paleo and Whole30 compliant. Need a vegan version? Head on over to this Vegetarian Egg Roll In a Bowl recipe.

Why This Recipe Works

  • Adding meat to the filling gives a source of protein to help satisfy hunger.
  • Lean ground pork or turkey helps keep fat levels lower
  • Convenience foods like coleslaw mix and ginger paste help save time and get this meal on the table in a flash!


  • Ground pork or ground turkey- browned and drained
  • Cabbage or coleslaw mix- either will work.
  • Soy sauce- I used lower sodium
  • Ginger- use either fresh ginger root or ginger paste. Ginger paste is found in the produce department of grocery.
  • Egg roll wrappers- these are found in the produce department of grocery.

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Use Garlic And Ginger

Garlic and ginger are the components that give this dish its Asian flavor. If possible we always recommend using fresh garlic and fresh ginger, but powdered versions will work as well.

Pro Tip: Store ginger root in the freezer. That way it lasts for 3-6 months and you can grate it into your dishes straight out of the freezer.

Keto Egg Roll In A Bowl


As I have voiced recently, all my loved ones around me have been doing the Keto diet. I have heard, researched, and cooked all things Keto for the last couple of years. I feel like my life revolves around Keto.

In fact, I joked that any time someone says the word Keto around me they have to put a dollar in the swear jar.

If you dont know what a swear jar is, youll probably never waited tables in college.

This Egg Roll in a Bowl is not only Keto but is also a regular dish that I make for the family whether or not they are on the Keto diet.

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Does An Egg Roll Have An Egg In It

A traditional egg roll does not have egg in it but gets its name from the egg in the egg roll wrapper that wraps it all up. We add an egg at the end of cooking this Egg Roll in the Bowl because we love the flavor and extra protein it gives.

If you are doing the Keto diet, eggs are your best friend and are a great addition to this Asian Egg Roll in a Bowl.

Are Egg Roll Skins The Same As Egg Roll Wrappers

There are two kinds of spring roll skins: those that are essentially the same as egg roll wrappers, and those that are typically used for fresh rolls. Egg roll wrappers and spring roll skins for cooking are made from wheat, while spring roll skins for fresh rolls are made from rice and tapioca flours.

What are egg roll wrappers made of?

wheat flourUnlike spring rolls, egg rolls are made with thick, doughy wrappers made with wheat flour and eggs.

What can you use to substitute egg roll wrappers?

Substitutes: phyllo dough OR egg roll wrappers

What is an egg roll wrapper made of?

Unlike spring rolls, egg rolls are made with thick, doughy wrappers made with wheat flour and eggs. They blister up and become pocketed with delightful, oil-filled bubbles when deep-fried, making them simultaneously crunchy and chewy.

How many calories are in a spring roll wrapper?

At just 33 calories each, spring roll wrappers deserve a permanent spot on your weekly menu. The ingredient list couldnt be simpler: flour, water, salt. You can find gluten-free rice paper wrappers that work incredibly well too.

Whats a good substitute for egg roll wrappers?

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How To Make Egg Roll In A Bowl

1. To make keto egg roll in a bowl, the first thing you need to do is brown the meat. In a large skillet over medium heat, brown the ground pork until fully cooked and no pink remains, usually about 7-10 minutes. Use a spatula to break the meat into small pieces. Pork doesn’t usually have fat to drain, but if you notice there’s a lot, you’ll want to drain the grease to keep it out of your finished dish. Add the garlic and a light sprinkle of salt and pepper into the skillet.

2. Next, you’ll add the coleslaw mix to the cooked pork. If you need a bigger pan at this point, feel free to switch it out. The cabbage will cook down, so in a few minutes, it will fit into the pan better. If you need to, feel free to add the coleslaw mix in batches. Once it’s cooked down a little and makes more space, you can add the remaining shredded cabbage. You’ll want to cook the cabbage until it begins to soften and starts to become translucent.Once the coleslaw mix is cooked down, add the broccoli slaw. If you’re swapping out the broccoli slaw for more shredded cabbage, you can just add that now instead. Continue cooking it down for about 5-7 minutes until all the vegetables are softened but not mushy or breaking apart.

4. Add the chili sauce to the skillet and stir to combine. At this point, your dish should look cohesive. The vegetables should be tender and mixed well with the meat.

Rounding Out The Night

Keto Eggrolls

If youre looking for something sweet to round out the night dont worry. We have tons of keto recipes that are perfect to curb that sweet tooth. Try our:

  • No Bake Keto Cheesecake Nothing compliments a satisfying dinner like a rich and creamy dessert.
  • Keto Chocolate Chip Cookies Theres nothing quite like a soft batched chocolate chip cookie to really warm you up. Try this recipe with coffee or tea for a nice balance of sweetness to coffees bitter flavor.
  • Keto Peanut Butter Cookies You wont find a cookie recipe easier than this one. Just 3 ingredients are needed to board the train to peanut butter town!

These are just a few of our many keto dessert recipes. Check out other recipes on the desserts tab of our website!

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Can You Freeze These Egg Rolls

If you want to freeze the egg rolls, lay the rolls in a single layer inside a gallon freezer bag. If they overlap, they might freeze and stick together. They can touch side by side, but try not to overload bag. When ready to cook, do NOT defrost, or they will be a soggy, deformed mess. Fry the egg rolls frozen.

Garnishing Egg Roll In A Bowl

Garnishes make a huge difference in the end product of an egg roll in a bowl. They will add additional texture and freshness to the meal. Some people love green onions for a bright fresh flavor, and others freshly sliced jalapeños. Your toppings are up to you, but some of our favorites are:

  • Sesame oil- Sesame oil brings an authentic flavor you look for in egg rolls
  • Green onions- Green onion is a keto way to add a little extra flavor and punch without too many carbs. Green onion is also lower in net carbs than your traditional red onion making it the perfect addition to this bowl
  • Egg- I know this is egg roll in a bowl, but topping your bowl with a fried egg really adds another great layer of flavor. Plus who doesnt love a runny yolk?

No matter which garnish you choose for your easy to make keto egg roll in a bowl recipe, we know youll be happy. The next time you make this recipe play around with new toppings to find your favorite!

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