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.
Ingredients
Protein & vegetables
- 1.5 lb (680g) lean ground pork, turkey, or beef
- 1 medium onion, diced
- 3–4 garlic cloves, minced
- 1 Tbsp fresh ginger, minced (or 1 tsp ground)
- 6–8 cups shredded green cabbage (about ½ medium head)
- 1–2 carrots, julienned or shredded
- 3–4 green onions, sliced (whites and greens separated)
Sauce
- 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
To finish
- 1–2 tsp toasted sesame seeds
- Extra green onion greens
- Optional: drizzle of chili oil or extra sesame oil
Swaps
- 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.
Instructions
| 1 | 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. |
| 2 | 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. |
| 3 | 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. |
| 4 | 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. |
| 5 | 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. |
Pro 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.
Nutrition
| Nutrient | Per serving (1/4) |
|---|---|
| Calories | 320 |
| Protein | 35g |
| Net carbohydrates | 8g |
| Total carbohydrates | 11g |
| Fiber | 3g |
| Total fat | 16g |
| Sodium | 680mg |
Estimates based on lean ground pork or turkey and standard coconut aminos. Exact numbers vary with meat fat content and sauce brand.
Variations
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.
Storage
| Method | Time | Notes |
|---|---|---|
| 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 |
FAQ
Test your knowledge
5 quick questions about this egg roll in a bowl
1. Protein per serving?
2. Net carbs per serving?
3. When should you add the cabbage?
4. About how long does this take?
5. Best way to keep the texture right?
