Egg rolls are deep-fried parcels stuffed with cooked ground meat, a coleslaw mix, and vegetables along with seasonings and spices. However, egg roll wrappers are high in carbs and not keto-friendly.
This Keto Egg Roll in a Bowl recipe lets you enjoy all the traditional egg roll flavors without disrupting ketosis.
Why you’ll love this keto-friendly recipe
This incredibly easy and quick low-carb Egg Roll in a Bowl recipe will satisfy your Chinese food cravings without the added carbs of classic egg roll recipes.
This absolutely delicious stir-fry dish omits carb-heavy egg roll wrappers and sugary sauces to create a keto-friendly meal packed with nutritious vegetables, aromatic seasoning, and juicy ground pork.
Regular egg rolls can contain as much as 25 grams of carbohydrates per roll. In contrast, one serving of this keto-friendly dish contains 10.7 grams of total carbohydrates, including 3.5 grams of fiber.
Because dietary fiber isn’t absorbed and won’t raise blood sugar levels, the actual net carb count of Egg Roll in a Bowl is only 7.2 grams per serving.
What’s more, this delicious recipe is ready in 20 minutes and is an excellent meal prep option that will surely become a staple in your keto meal plan rotation.
About the ingredients
Packed with shredded cabbage, diced green onions, minced garlic, ginger, and pork, this flavorful dish isn’t only delicious but also a nutritious option perfect for those following Healthy Keto®.
Let’s look at the health benefits of incorporating these ingredients into your diet.
Green onions and garlic
Green onions and garlic belong to the Allium family, which is well known for its antimicrobial properties.
Both garlic and green onions are rich sources of sulfur-containing compounds that can inhibit the growth of various microbes by damaging their cell walls and interfering with energy production.
A study published in Foods investigated the antimicrobial benefits of plants belonging to the Allium genus. The authors summarized, “Allium has shown a significant antibacterial activity against a broad spectrum of antibiotic-resistant Gram-positive and Gram-negative bacteria.”
Ginger
Fresh ginger has long been recognized for its medicinal purposes.
Not only can ginger help relieve nausea and improve digestive processes, but this nutritious root vegetable also has potent anti-inflammatory and antioxidant properties.
Pork
Organic and pasture-raised pork offers beneficial fats, including oleic acid, the same health-promoting fatty acid in olive oil.
Research published in Foods found that oleic acid comprises between 29 and 39 percent of the fatty acids in the muscle meat of pork products.
Oleic acid has been linked to metabolic benefits due to its potential to promote balanced cholesterol levels and improve insulin sensitivity.
Cabbage
Red cabbage is a nutritional powerhouse rich in vitamins, minerals, and antioxidants vital for maintaining a wide range of physiological functions.
“Regularly eating cabbage can promote a healthy body weight as it’s low in calories and a significant source of dietary fiber,” explains Dr. Berg. “Fiber helps you feel fuller for longer, which helps prevent overeating and snacking.”
What to serve with this Keto Egg Roll in a Bowl recipe
This keto-approved Egg Roll in a Bowl dish is wholesome and well-rounded, making it a complete meal that can be enjoyed as a main course or served alongside other low-carb recipes.
Here are a few ideas for what to serve with Egg Roll in a Bowl.
Keto Sesame Shrimp Stir Fry
Serve Egg Roll in a Bowl with this Keto Sesame Shrimp Stir Fry dish to create a delicious Asian feast.
This fragrant stir-fry perfectly complements the flavors of Egg Roll in a Bowl while keeping your carb intake low and your body in ketosis.
Vegan Carpaccio Salad
Vegan Carpaccio Salad delivers a refreshing and crispy medley of finely sliced vegetables, balancing the savory notes of fried pork and sautéed cabbage.
Add chopped peanuts and bean sprouts and drizzle with a sesame oil and rice vinegar dressing to create a balanced and flavorful Asian-inspired meal that's both satisfying and nutritious.
Keto Spicy Edamame Dip
This Keto Spicy Edamame Dip recipe creates a creamy texture and bold flavors, making it the perfect side dish for Egg Roll in a Bowl.
Serve this low-carb dip with Keto Almond Flour Crackers for a satisfying dining experience the whole family will enjoy.
Keto Creamy Coconut Pudding
If you love to finish your meal with a delicious treat, this Keto Creamy Coconut Pudding is an excellent choice to satisfy your sweet tooth without interfering with fat burning.
This velvety pudding is a low-carb twist on a classic tropical dessert that combines the rich flavor of coconut with a luxurious creamy texture.
Chocolate Coconut milk Ice Cream
Chocolate lovers will love this delectable keto-friendly Chocolate Coconut Milk Ice Cream that combines the richness of cocoa powder with the creamy smoothness of coconut milk for a guilt-free, indulgent treat.
Top with unsweetened shredded coconut flakes and chocolate chips to add a delightful crunch without compromising your keto lifestyle.
Storing and reheating tips
If stored right, this low-carb Keto Egg Roll in a Bowl recipe is perfect for meal-prepping.
Simply double the ingredients to make a large batch that you can easily portion into meal prep containers to have convenient and nutritious lunch or dinner options at hand.
To maintain the taste and texture of this dish, ensure it’s cooled completely before placing it in an airtight container and storing it in the refrigerator for up to four days.
Reheat by adding olive oil to a skillet over medium heat. Then add the cabbage and pork mixture and stir-fry until heated through, ensuring all ingredients are evenly warmed.
It’s recommended to avoid reheating in the microwave as this can negatively impact the texture and crispiness of the cabbage.
Ketogenic Egg Roll in a Bowl can also be frozen for up to three months if properly stored in freezer-safe bags or containers. When ready to enjoy, thaw overnight in the fridge and reheat as instructed.
Final thoughts
This Keto Egg Roll in a Bowl recipe offers all the traditional egg roll flavors without the carb-heavy egg wrappers that can quickly exceed your net carb count and interfere with ketosis.
Not only is this dish perfect for meal prepping, but it’s also packed with nutritious ingredients, making it an excellent choice if you are looking for a flavorful, satisfying meal that aligns with a healthy, low-carb ketogenic diet.
FAQ
1. What is an egg roll in a bowl?
An egg roll in a bowl is a deconstructed version of a traditional egg roll. It’s typically made by stir-frying cabbage and various other vegetables with ground chicken, pork, or beef.
It’s a popular keto meal as it offers the same delicious flavors of classic egg rolls but omits the carb-heavy egg wrappers unsuitable for those following a low-carb diet.
2. Is Egg Roll in a Bowl gluten-free?
This Egg Roll in a Bowl recipe is naturally gluten-free since it doesn't include egg roll wrappers, which are usually made using wheat flour.
However, it’s crucial to carefully read the labels of all ingredients you plan to use to ensure they’re gluten-free and not at risk of cross-contamination.
3. Does low-carb Egg Roll in a Bowl contain soy?
While many egg roll bowls are seasoned with soy sauce, this recipe uses fish sauce, unseasoned rice vinegar, and sugar-free sriracha to create a delicious Asian-inspired flavor profile.
Many soy sauces are made from genetically modified (GMO) soy. If you enjoy the taste of soy sauce but want to avoid GMOs, coconut aminos are an excellent alternative, offering savory umami flavors with a hint of sweetness.
4. How many carbs are in Keto Egg Roll in a Bowl?
One serving of Egg Roll in a Bowl contains 10.7 grams of total carbohydrates, including 3.5 grams of fiber, resulting in a net carb count of 7.2 grams.
Net carbs are calculated by deducting fiber from the total carbohydrate count to reflect the amount of carbs that could impact blood sugar levels.
Sources
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8392556/
https://www.mdpi.com/2304-8158/13/5/804
