If you miss egg rolls on a keto diet you will love this deconstructed keto egg roll in a bowl recipe! This dish is full of flavor yet super easy to make.You can whip up this healthy low calorie, low carb dinner in 20 minutes and it has just 204 calories, 6.2 grams net carbs and 24.3 grams protein. Great for those on a low calorie or low carb diet.
You might also like this keto shrimp fried rice!
The other day I had some ground chicken that I had intended for another recipe but never got around to making so I thought this keto egg roll in a bowl recipe would be the perfect dish to make instead. It’s basically the delicious flavors of an egg roll with out the wrapper.
I’m glad I did because this was such an easy and healthy dinner idea. This low carb egg roll bowl only took 20 minutes to make and it was really tasty! I used ingredients I usually have on hand like ginger, garlic and soy sauce and the only vegetables were cabbage, carrots and green onions.
So if you are looking for an easy and quick dinner on busy weeknights, you should really try this low carb and healthy Asian skillet dish! It’s also a great recipe to use with leftover coleslaw mix. You’ll just love the fresh flavors of this keto egg roll bowl.
Can you eat egg rolls on a keto diet?
No you really shouldn’t eat egg rolls on a keto diet. Traditional egg rolls have roughly 16g net carbs (source).
The primary source of carbs in a regular egg roll is the egg roll wrapper with a carb count of 13g net carbs! (source) They are very similar to pasta as they are made with flour. Plus they are often deep fried so there is all that added oil involved. That’s why this delicious keto bowl is a good substitute!
Recipe ingredients I used and substitutions.
Below you can see the simple ingredients I used. I bought most of them at Aldi and they were: ground chicken, green onion, olive oil, an egg, fresh garlic cloves, fresh ginger, Swerve brown sweetener, soy sauce, sesame oil and coleslaw mix (can also use plain cabbage and a little carrot). You can also use salt and black pepper to taste but I didn’t think it needed it with the soy sauce.
Ground Chicken
I used ground chicken for the protein in this dish because I had it on hand. However you can also use ground turkey or ground pork for this recipe. You could even use ground beef but the other 3 options would be better. Grated tofu would also be delicious in this recipe if you are a tofu fan.
Soy Sauce and Sesame Oil
The soy sauce is essential to this dish but you can use low sodium soy sauce if you prefer. If you can tolerate soy sauce, you can try liquid aminos or coconut aminos. Coconut aminos are a little sweet so eliminate the sugar if using them. Liquid aminos aren’t sweet so just substitute them 1:1 for the soy sauce.
And while I really sesame oil if you don’t have any you will be ok. I know Aldi often has it and many big chain stores will carry it so if you like Asian food it might be a good investment to make. It adds quite a bit of flavor.
Brown Sugar Sweetener
I love Swerve brown sugar sweetener but you can use Lakanto gold sweetener if you prefer or any brown sugar sweetener of choice. If you don’t care about carbs try regular brown sugar or even coconut sugar. And if you do care about the carbs in a pinch you can use regular sweetener. The brown sugar sweetener tastes the best though.
Vegetables
I used the store bought coleslaw mix which is shredded cabbage and carrots to save time. You could also buy a head of cabbage and just grate or shred by hand along with a little carrot.
And while I used regular green cabbage you can also try other types of cabbage like Napa cabbage which is often used in Asian cooking. Just make sure to use a fine grate so that it cooks quickly. Another fun ingredient and low carb option is broccoli slaw. I know Trader Joe has it.
Fresh Ginger and Fresh Garlic
I think fresh garlic specifically is very important for this recipe but if you really had to you could use garlic powder. The rule of thumb is 1 clove equals ¼ teaspoon of garlic powder. But try to use fresh if you can.
The fresh ginger also is important for maximum flavor. If you can find ginger root you can use already grated ginger root like that shown below. I buy the tube of crushed ginger at Aldi and keep it on hand for recipes like this. However if I have a piece of ginger root on hand I would use that first. Do not substitute with ground ginger as that does not have as much flavor at all.
Additional Ingredients to Try
If you want to add a bit of heat or spice, you can add some hot pepper flakes or a drizzle of chili garlic oil at the end. You can also garnish with sesame seeds if you like along with the green onion. Also fresh cilantro would work nice as a garnish as well.
How to make this deconstructed keto egg roll in a bowl.
As I stated above, this low carb recipe can be done in about 20 minutes. Here’s how I made it.
Step 1: Get out a large skillet and heat to medium high heat. Add the olive oil and when it’s hot turn the heat down to medium heat. Add the crushed garlic, grated ginger and ground meat. Mix and saute 1-2 minutes to cook the meat.
Step 2: Next add the coleslaw to the ground meat then mix, cover and cook for 3-4 minutes over medium heat.
Step 3: While that is cooking, get out a small bowl and mix the soy sauce, Swerve brown sugar sweetener and sesame oil. Add to the pan and mix together with the cabbage mixture. Let cook for 2-3 more minutes.
Step 4: While that is cooking, get out a small nonstick skillet and heat to medium heat. Spray with nonstick cooking spray and add the beaten egg. Cook the egg like you would scrambled eggs and once it’s cooked through break into small pieces.
Step 5: Fold in the egg pieces to the chicken and cabbage mixture. Take the finished dish off the heat and sprinkle green onions over top. If you have some toasted sesame seeds add them on top too!
Store leftovers of this healthy meal in an airtight container. Please print the recipe card at the bottom of this post.
This is great for dinner and even tastes good the next day for lunch! It’s also perfect for meal prep for those on a low calorie diet or with a ketogenic lifestyle. You can make a big batch and freeze portions for other meals.
You could also add some cauliflower rice to this dish to make it more of a meal or add some bulk to it without adding much carbs. If you do you might want to add a bit more of the Asian sauce mixture.
Other quick keto recipes that use these ingredients.
If you bought sesame oil or ginger paste, try some of these other easy low carb meals with Asian flavors: chicken lettuce cups, ground beef & broccoli, crab fried rice or shredded Asian beef.
Well I can honestly tell you I loved this low carb egg roll bowl meal. While I ate this for dinner, I would make this for lunch too because it doesn’t take much time at all. Maybe next time I’ll add a little chili garlic oil or hot sauce for a burst of flavor. This a good go-to kind of meal for anyone on a low carb diet. Enjoy!
The nutrition information per serving is: 204 calories
8.4g fat / 9.4g carbs / 3.2g fiber / 24.3g protein = 6.2g net carbs
Keto Egg Roll in a Bowl Recipe
This keto egg roll in a bowl is a deliciously easy weeknight dinner that you can make in 20 minutes. It's low calorie, low carb and high protein! Try this delicious dinner recipe - you won't miss the rice!
Ingredients
- 1 pound ground chicken (can use ground pork or ground turkey also)
- 1 tablespoon olive oil
- 4 cloves garlic, crushed
- 2 teaspoons grated ginger
- 3 cups shredded cabbage or coleslaw mix
- ¼ cup soy sauce
- 1 teaspoon Swerve brown sugar sweetener
- 1 tablespoon sesame oil
- 1 egg scrambled
- 1 green onion, finely chopped
- salt and black pepper to taste (optional)
Instructions
- Heat up a large skillet to medium high heat. Add the olive oil and once that's hot turn the heat down to medium heat. Add in the ground chicken and start browning it for 1-2 minutes.
- Then add in the crushed garlic and ginger to the skillet. Mix and saute for another minute or so.
- Next add in the coleslaw, cover and cook for 3-4 minutes over medium heat.
- Meanwhile mix the soy sauce, Swerve brown sugar and sesame oil. After the 3-4 minutes, pour in the soy sauce mixture and let cook for a few more minutes.
- While that is cooking, get a small non stick pan heated up and spray with cooking oil. Beat 1 egg and pour into the pan. Cook the egg and when it’s done, break it up into small pieces.
- Add the egg at the end, sprinkle some green onions on top and serve. Season with salt and black pepper if you wish. I didn't think it needed it personally. Store leftovers in an airtight container.
Notes
The nutrtional information for 1 serving is 204 calories
8.4g fat / 9.4g carbs / 3.2g fiber / 24.3g protein = 6.2g net carbs
Recipe Tips and Notes
- I used ground chicken but you could also use ground pork or turkey.
- I really like the addition of sesame oil but if you don’t have any you will be ok.
- A substitute for Swerve brown sugar would be Lakanto golden sweetener or any other kind of sweetener you use.
- I used coleslaw mix to make this quickly. However you could use Napa cabbage which is often used in Asian cooking. Or just shred your own cabbage with a little shredded carrot. Just make sure to make it a fine grating.
- If you don't want to use soy sauce, you can try liquid aminos or coconut aminos. Coconut aminos are a little sweet so eliminate the sugar if using them. Liquid aminos aren't sweet so just substitute them 1:1 for the soy sauce.
- If you have sesame seeds add them on top too! Or add hot pepper flakes or garlic chili oil at the end for more spice.
Nutrition Information:
Yield: 4 Serving Size: 1Amount Per Serving: Calories: 204
Cheryl
this keto egg roll in a bowl is so delishous. my Urbandale could not quit eating it. it says what the nutrition is but what is the serving size.
Denise
Hi Cheryl, I’m sorry but I don’t have the exact amount. This whole recipe made 4 servings for us. So if you divide the pan in 4 that is the serving size. Hope that helps a little bit.