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Healthy Egg Roll In A Bowl is an easy, gluten free and low calorie recipe that's made sugar free without a deep fried wrapper. A healthy weeknight dinner! Gluten Free + Low Calorie
Time to spice up your dinner routine friends! I don't know about you, but sometimes our dinner routine gets really boring. That's why many of my clients subscribe to the meal plans so they can get ideas of what to make without spending hours searching on the internet.
This healthy Egg Roll In A Bowl recipe has been our favorite meals on repeat lately! The boyfriend asks me to make it all the time and he's not a super-fan of healthy food either.
Healthy Egg Roll In A Bowl
What makes this egg roll in a bowl healthy? No deep fried wrapper! This recipe deconstructes the egg roll, adds a ton of veggies and puts the ingredients in a bowl. Think of it as an Asian stir-fry version of an egg roll.
Not only is it a lighter version without the deep fried wrapper, it's also gluten free and easy to customize for other dietary needs.
How to make Egg Roll In A Bowl lighter
Eliminating the deep fried wrapper makes a huge difference in lightened up this egg roll in a bowl recipe. To replace the deep fried wrapper, we ADD broccoli slaw, shredded carrots, red onion and red bell pepper. This bulk is important not only for the nutrition, but for keeping you full.
This healthy recipe also swaps pork which is traditionally used in egg rolls for ground chicken breast which is a much leaner protein.
Last the sauce for this egg roll in a bowl is made lighter by adding NO SUGAR and using chili paste, coconut aminos and rice wine vinegar instead. There's plenty of natural sugar in the vegetables so it's really unnecessary to add more sugar to the sauce.
You see these are simple swaps that make a HUGE difference when it comes to the nutritional balance (carbs/protein/fat) of the recipe and keeping it lighter yet, wholesome and delicious!
What You Need
- Ground chicken breast (or turkey)
- Broccoli slaw
- Shredded carrots
- Red onion
- Red Bell Pepper
- Coconut aminos (or gluten free soy)
- Rice wine vinegar
- Chili paste
- Arrowroot powder or cornstarch
- Ground ginger
- Brown rice
- Green onions
- Sesame seeds
How to make Egg Roll In A Bowl Healthy
Add the extra olive oil to a skillet with the sliced red onion and red bell pepper, and bring to a medium heat.
Cook the veggies 2-3 minutes until slightly tender then add the ground chicken and ground ginger. Break up the chicken with a spatula as it cooks 5-7 minutes.
While the chicken cooks, mix the ingredients together for the sauce and add the brown rice to a pot and cook according to package instructions.
Add the broccoli slaw, shredded carrots and sauce to the skillet. Toss to combine and cook another 5-7 minutes until the slaw is tender. Garnish with sliced green onions and sesame seeds and serve over brown rice!
How to make Egg Roll In A Bowl Paleo, Whole30, Low Carb
For Paleo and Whole30, omit the rice wine vinegar and replace with apple cider vinegar and swap the brown rice for cauliflower rice. For low carb egg roll in a bowl, simply omit the brown rice! If you need more substitutions, ask in the comments below!
Healthy Egg Roll In A Bowl
Ingredients
- 1 lb ground chicken breast
- 1 red bell pepper sliced
- 1 cup red onion sliced
- 1 tablespoon extra virgin olive oil
- 2 tablespoons garlic minced
- 12 oz broccoli slaw
- 2/3 cup shredded carrots
- 1 teaspoon ginger ground
- 1/2 cup brown rice uncooked
- 1 green onion sliced for garnish
- 2 teaspoons sesame seeds optional
For the sauce
- 4 tablespoons coconut aminos
- 4 tablespoons vegetable broth low sodium
- 1 tablespoon rice wine vinegar
- 1 tablespoon chili paste
- 2 tablespoons arrowroot powder or cornstarch
Instructions
- Add the extra virgin olive oil to a skillet and bring to medium heat. Add the sliced red bell pepper, sliced red onion and minced garlic. Cook 2-3 minutes until slightly tender then add the ground chicken and ground ginger.
- Break up the chicken with a spatula as it cooks 5-7 minutes. While the chicken cooks, mix the ingredients for the sauce together in a bowl and set aside. It will need to sit a few minutes to thicken.
- Cook the brown rice according to package instructions.
- Add the broccoli slaw and shredded carrots to the skillet with the sauce. Stir together and cook another 5-7 minutes or until all vegetables are tender.
- Add the sliced green onions and sesame seeds for garnish and serve over brown rice.
Video
Notes
- For a lower carb version, omit the brown rice or substitute with cauliflower rice. I like to do half cauliflower rice and brown rice.
- My Amazon shop has more products similar to those used for this recipe and that I recommend to my nutrition clients.
Nutrition
What I Used For The Recipe
Can this be made vegan without the ground chicken?
Great question - yes. Just omit the chicken. You could easily add tofu in its place or beans for a protein source.