Egg Roll in a Bowl is a quick and easy meal that combines all the flavors of your favorite egg roll in a healthy, deconstructed form. It’s a one-pan meal that comes together in under 30 minutes and can be customized to your liking. Packed with crunchy vegetables, savory seasonings, and a delicious protein (typically ground chicken, turkey, or tofu), this bowl will be a hit with your whole family!
Ingredients:
For the Base:
1 lb ground chicken (or ground turkey, pork, or tofu for a plant-based option)
1 tablespoon sesame oil (or olive oil)
1 medium onion, diced
2 cloves garlic, minced
2 cups coleslaw mix (shredded cabbage and carrots)
1 red bell pepper, thinly sliced
1 cup mushrooms, thinly sliced (optional)
2 tablespoons soy sauce or tamari (for gluten-free option)
1 tablespoon rice vinegar
1 tablespoon ginger, grated (fresh or ground)
1 teaspoon garlic powder
1/2 teaspoon crushed red pepper flakes (optional for heat)
Salt and pepper to taste
1 tablespoon sesame seeds (optional, for garnish)
2 green onions, sliced (for garnish)
Step-by-Step Instructions:
Cook the Ground Meat or Tofu:
Heat a large skillet or wok over medium-high heat. Add the sesame oil and let it heat up for about a minute.
Add the ground chicken (or your protein of choice) to the skillet. Break it apart using a wooden spoon and cook for 5-7 minutes until it is browned and cooked through. If you’re using tofu, crumble it into small pieces and sauté until lightly golden.
Sauté the Aromatics:
Add the diced onion and minced garlic to the skillet with the cooked meat (or tofu). Sauté for about 2 minutes until the onion becomes translucent and the garlic is fragrant.
Add the Vegetables:
Add the shredded coleslaw mix (cabbage and carrots), sliced red bell pepper, and sliced mushrooms (if using) to the skillet. Stir everything together and cook for about 3-5 minutes until the vegetables are softened but still slightly crisp.
Flavor the Dish:
Stir in the soy sauce (or tamari), rice vinegar, grated ginger, garlic powder, and red pepper flakes (if using). Toss everything together to coat the ingredients evenly in the sauce and seasonings. Cook for another 2-3 minutes, allowing the flavors to meld together.
Taste and Adjust:
Taste your egg roll in a bowl and adjust seasoning as needed. You can add more soy sauce for saltiness, vinegar for tanginess, or crushed red pepper for extra heat.
Serve:
Divide the mixture into bowls and garnish with sesame seeds and sliced green onions for a fresh and crunchy finish.
Customizing Your Egg Roll in a Bowl:
This recipe is incredibly versatile! Here are some options to customize it to your liking:
Vegetarian Version: Use tofu or tempeh instead of meat. Tofu provides a great protein alternative while keeping the dish plant-based.
Add More Veggies: You can add other vegetables like zucchini, snap peas, or even water chestnuts for more crunch.
Spicy Kick: Increase the amount of crushed red pepper flakes, or add a drizzle of sriracha sauce for extra heat.
Sauce Variations: Try using hoisin sauce instead of soy sauce for a sweeter, more complex flavor.
Add Nuts: For an extra crunch, sprinkle some chopped peanuts or cashews on top before serving.
Serving Suggestions:
Egg Roll in a Bowl is great on its own, but if you’re looking for a more filling meal, you can serve it with:
Brown rice or quinoa: For extra fiber and whole grains.
Cauliflower rice: For a low-carb, grain-free option.
Lettuce wraps: If you want a lighter, fresh version of the meal, you can wrap the egg roll mixture in large lettuce leaves for a low-carb alternative.
Nutritional Information (per serving):
Calories: 300-350 (depending on the protein used)
Protein: 25-30 grams
Carbohydrates: 15-20 grams
Fiber: 5-7 grams
Fat: 15 grams (healthy fats from sesame oil and sesame seeds)