Egg Roll in a Bowl (Keto)

By deiv3 on July 21, 2024

Egg Roll in a Bowl is a recipe that has all the flavor of the original, but is low-carb, Keto, Whole30, and Paleo. Healthy seasoned ground turkey along with shredded cabbage, carrots, and Asian flavors come together in one pot for a delicious, deconstructed egg roll.

Prep Time 10 minutes

Cook Time 20 minutes

Total Time 30 minutes

Servings 4 servings

Calories 315 kcal

Ingredients

2 Tbsp. olive oil divided
1 lb. ground turkey or beef, 93/7
1 ½ cups sweet onion finely diced
1 cup carrots shredded
½ tsp. ginger paste or minced ginger
3 cloves garlic crushed
¼ cup chicken broth regular sodium
5 cups shredded cabbage cut into ¼-inch shreds
2 Tbsp. soy sauce Tamari or coconut aminos, gluten-free*
2 tsp. rice wine vinegar or apple cider vinegar
½ tsp. salt to taste
¼ tsp. pepper to taste
1 tsp. toasted sesame oil
Toasted sesame seeds optional
Green onions optional

Instructions

In a large saute pan over medium heat drizzle 1 tablespoon olive oil and add ground turkey. Cook for 5-6 minutes, or until turkey is almost cooked through.
Push turkey to the side of the pan and add onion and other tablespoon of oil. Saute for 3-4 minutes.
Add shredded carrots, garlic, and ginger and saute for 2 minutes. Stir the vegetables and turkey together.
Pour chicken broth in the pan and scrape the bottom of it to deglaze it.
Add cabbage, coconut aminos or soy sauce, vinegar, salt, and pepper. Stir well and cover with a lid. Reduce heat to medium-low and cook for 12-15 minutes, or until cabbage is to your desired tenderness.
Just before serving add toasted sesame oil and top with green onions and toasted sesame seeds. Serve over regular rice, cauliflower rice, or eat it in a bowl by itself.

Recipe Notes

Meal Prep and Storage

To Prep-Ahead: This is the perfect make-ahead dish, the flavor marries as it sits, so you can make it a couple of days in advance.
To Store: Egg roll in a bowl can be refrigerated for up to 3 to 5 days.
To Freeze: I would not recommend freezing this recipe. Excess water will accumulate after thawing and make the cabbage mushy.
To Reheat: Reheat leftovers in a bowl in a skillet over medium-low heat for the best taste and texture. You can also warm it up in the microwave, but the texture will be soggier.

Nutrition Facts

Egg Roll in a Bowl (Keto)

Amount Per Serving

Calories 315Calories from Fat 162

% Daily Value*

Fat 18g28%

Saturated Fat 3g19%

Cholesterol 83mg28%

Sodium 824mg36%

Potassium 616mg18%

Carbohydrates 15g5%

Fiber 4g17%

Sugar 7g8%

Protein 24g48%

Vitamin A 5515IU110%

Vitamin C 40.1mg49%

Calcium 87mg9%

Iron 2.1mg12%

Egg Roll in a Bowl (Keto)

Navigating the culinary landscape of a ketogenic (keto) diet can often feel like a balancing act between flavor and dietary restrictions. One delightful solution that seamlessly merges both is the Egg Roll in a Bowl. This dish, sometimes affectionately referred to as "crack slaw," captures all the vibrant flavors and textures of a traditional egg roll, but without the carb-laden wrapper. By focusing on a mix of savory proteins, crunchy vegetables, and a rich, aromatic sauce, Egg Roll in a Bowl offers a satisfying and nutritious meal that aligns perfectly with keto principles.

The keto diet, which emphasizes low carbohydrate intake and high fat consumption, often requires creative culinary adaptations. Traditional egg rolls, with their deep-fried wrappers, are off the menu for those adhering to this lifestyle. However, the essence of the dish—the flavorful filling—can be easily transformed into a standalone meal that is both keto-friendly and incredibly delicious. By omitting the wrapper and focusing on the hearty, flavorful filling, Egg Roll in a Bowl provides a convenient and enjoyable way to indulge in familiar flavors while sticking to keto guidelines.

One of the most appealing aspects of Egg Roll in a Bowl is its simplicity and versatility. The dish typically features ground meat (such as pork, beef, or chicken) cooked with a medley of vegetables like cabbage, carrots, and onions, all brought together by a savory sauce made from ingredients like soy sauce, ginger, and garlic. This combination not only delivers a satisfying crunch and rich taste but also packs a nutritional punch. High in protein and fiber, yet low in carbs, this dish supports the keto diet's goals while ensuring you feel full and satisfied after every meal.

Moreover, Egg Roll in a Bowl is a practical choice for busy individuals and families. It can be prepared in a single skillet, making it an ideal option for quick weeknight dinners or meal prepping for the week ahead. The ingredients are easily customizable, allowing you to adjust the recipe based on what you have on hand or your personal preferences. Whether you prefer a spicy kick with the addition of chili flakes or a hint of sweetness from a touch of keto-friendly sweetener, this dish can be tailored to suit any palate.

Another benefit of Egg Roll in a Bowl is its alignment with whole-food nutrition. Unlike traditional egg rolls, which often involve deep frying and processed ingredients, this keto version emphasizes fresh, wholesome foods. Lean meats, fresh vegetables, and natural seasonings form the backbone of the dish, ensuring that each bite is not only delicious but also nourishing. This focus on quality ingredients means that Egg Roll in a Bowl is not just a keto-friendly option but also a health-conscious one, suitable for anyone looking to improve their overall diet.

In conclusion, Egg Roll in a Bowl exemplifies how a little creativity can transform traditional dishes into keto-friendly delights. It offers all the beloved flavors of an egg roll without the carbs, making it a perfect fit for those following a ketogenic lifestyle. Its ease of preparation, versatility, and nutritional benefits make it a standout choice for both new and seasoned keto dieters. Whether you're looking for a quick dinner solution, a meal prep staple, or simply a tasty way to enjoy your favorite takeout flavors without the guilt, Egg Roll in a Bowl is sure to become a beloved recipe in your keto kitchen.