High Protein Egg Roll in a Bowl – Fast, Flavorful, and Satisfying

This is the kind of weeknight meal you make once and then keep on repeat. It’s quick, bold, and surprisingly hearty for something so simple. You get all the flavors of a classic egg roll—savory meat, crunchy cabbage, and a punchy sauce—without the deep frying.

It’s high in protein, low in fuss, and easy to customize. Whether you’re eating low-carb, meal prepping, or just want something delicious in 20 minutes, this dish delivers.

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High Protein Egg Roll in a Bowl - Fast, Flavorful, and Satisfying

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Prep Time 10 minutes mins

Cook Time 15 minutes mins

Total Time 25 minutes mins

Servings: 4 servings

Ingredients Method

Ingredients

  

• 1 pound lean ground turkey, chicken, pork, or beef
• 1 tablespoon neutral oil (avocado or canola), plus 1 teaspoon sesame oil
• 1 small yellow onion, diced
• 3 cloves garlic, minced
• 1 tablespoon fresh ginger, grated (or 1 teaspoon ground ginger)
• 1 medium head green cabbage, thinly sliced (or a 14–16 oz bag of coleslaw mix)
• 2 medium carrots, julienned or shredded (skip if using coleslaw mix with carrots)
• 3–4 eggs, lightly beaten
• 3–4 tablespoons low-sodium soy sauce (or tamari/coconut aminos)
• 1 tablespoon rice vinegar
• 1–2 teaspoons sriracha or chili-garlic sauce (optional, for heat)
• 2 green onions, thinly sliced
• 1 teaspoon toasted sesame seeds (optional, for garnish)
• Salt and black pepper to taste
• Lime wedges (optional, for serving)

Method

 

1. Prep your veggies and sauce: Slice the cabbage, shred the carrots, and dice the onion. In a small bowl, mix soy sauce, rice vinegar, sesame oil, and sriracha (if using). Set aside.
2. Brown the meat: Heat the neutral oil in a large skillet over medium-high. Add the ground meat, season with a pinch of salt and pepper, and cook, breaking it up, until browned and no longer pink, 5–7 minutes. Drain excess fat if needed.
3. Flavor base: Add onion, garlic, and ginger to the skillet. Cook 1–2 minutes until fragrant. Don’t let the garlic burn.
4. Add cabbage and carrots: Toss in the cabbage and carrots. Stir-fry 4–6 minutes until tender-crisp. You want some bite left in the veggies.
5. Make a well and scramble: Push everything to the edges of the pan, creating a clear space in the center. Pour in the beaten eggs and scramble until just set, 1–2 minutes, then fold into the meat and veggies.
6. Sauce it up: Pour the sauce over the mixture. Stir to coat evenly and cook 1–2 minutes more. Taste and adjust with more soy sauce, vinegar, or heat as needed.
7. Finish and serve: Remove from heat. Stir in most of the green onions, then garnish with the rest and sesame seeds. Serve with lime wedges if you like a bright finish.

Why This Recipe Works

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• High protein, low effort: Ground meat and eggs stack up the protein, while shredded veggies make it filling without the heavy carbs.
• Big flavor, simple ingredients: Soy sauce, garlic, ginger, and sesame oil do all the heavy lifting—no fancy sauces required.
• Pan-to-table fast: Everything cooks in one skillet, so cleanup is minimal and cooking time stays short.
• Flexible for diets: Works with low-carb, gluten-free, dairy-free, and keto plans with a few easy swaps.
• Great for meal prep: Reheats well and tastes even better the next day as the flavors meld.

Shopping List

• 1 pound lean ground turkey, chicken, pork, or beef
• 1 tablespoon neutral oil (avocado or canola), plus 1 teaspoon sesame oil
• 1 small yellow onion, diced
• 3 cloves garlic, minced
• 1 tablespoon fresh ginger, grated (or 1 teaspoon ground ginger)
• 1 medium head green cabbage, thinly sliced (or a 14–16 oz bag of coleslaw mix)
• 2 medium carrots, julienned or shredded (skip if using coleslaw mix with carrots)
• 3–4 eggs, lightly beaten
• 3–4 tablespoons low-sodium soy sauce (or tamari/coconut aminos)
• 1 tablespoon rice vinegar
• 1–2 teaspoons sriracha or chili-garlic sauce (optional, for heat)
• 2 green onions, thinly sliced
• 1 teaspoon toasted sesame seeds (optional, for garnish)
• Salt and black pepper to taste
• Lime wedges (optional, for serving)

How to Make It

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1. Prep your veggies and sauce: Slice the cabbage, shred the carrots, and dice the onion. In a small bowl, mix soy sauce, rice vinegar, sesame oil, and sriracha (if using).

   Set aside.

2. Brown the meat: Heat the neutral oil in a large skillet over medium-high. Add the ground meat, season with a pinch of salt and pepper, and cook, breaking it up, until browned and no longer pink, 5–7 minutes. Drain excess fat if needed.
3. Flavor base: Add onion, garlic, and ginger to the skillet.

   Cook 1–2 minutes until fragrant. Don’t let the garlic burn.

4. Add cabbage and carrots: Toss in the cabbage and carrots. Stir-fry 4–6 minutes until tender-crisp.

   You want some bite left in the veggies.

5. Make a well and scramble: Push everything to the edges of the pan, creating a clear space in the center. Pour in the beaten eggs and scramble until just set, 1–2 minutes, then fold into the meat and veggies.
6. Sauce it up: Pour the sauce over the mixture. Stir to coat evenly and cook 1–2 minutes more.

   Taste and adjust with more soy sauce, vinegar, or heat as needed.

7. Finish and serve: Remove from heat. Stir in most of the green onions, then garnish with the rest and sesame seeds. Serve with lime wedges if you like a bright finish.

Storage Instructions

• Refrigerator: Store in airtight containers for 4 days.

  Reheat in a skillet over medium heat or in the microwave until hot.

• Freezer: Freeze in portions for up to 2 months. Thaw overnight in the fridge, then reheat. Cabbage softens slightly, but flavors stay great.
• Meal prep tip: Keep toppings (green onions, sesame seeds, lime) separate until serving for the best texture and freshness.

Health Benefits

• High protein: Ground meat plus eggs supports muscle repair and keeps you full longer.
• Fiber-rich veggies: Cabbage and carrots add fiber, which supports digestion and helps with steady energy.
• Lower carb option: Skips the wrapper and extra oils, so you get flavor without heavy starches.
• Micronutrients: Cabbage brings vitamin C and K, carrots offer beta-carotene, and eggs deliver B vitamins and choline.
• Balanced fats: A small amount of sesame oil adds satisfying flavor and healthy fats without overdoing it.

Common Mistakes to Avoid

• Overcooking the cabbage: Mushy cabbage loses texture and flavor.

  Cook until just tender with a little crunch.

• Skipping aromatics: Garlic and ginger are key. Without them, the dish tastes flat.
• Using too much liquid: Too much sauce can make the skillet watery. Start with less; add more to taste.
• Not draining fat: If using a higher-fat meat, drain excess grease so the dish doesn’t feel heavy.
• Forgetting to season at the end: A final splash of soy or vinegar, plus a squeeze of lime, can lift the whole bowl.

Recipe Variations

• Extra-lean and extra-protein: Use 99% lean ground turkey and add an extra egg or two.

  A sprinkle of toasted peanuts or edamame boosts protein further.

• Gluten-free: Swap soy sauce for tamari or coconut aminos. Check labels on sriracha and rice vinegar.
• Keto-friendly: Skip carrots and use more cabbage or add mushrooms. Use a sugar-free chili sauce if adding heat.
• Pork-and-shrimp combo: Use half ground pork, half chopped shrimp for a classic egg roll flavor.
• Vegetarian: Replace meat with crumbled extra-firm tofu or tempeh.

  Press tofu well, then brown it to get a nice sear.

• Spicy sesame: Add a teaspoon of chili crisp and an extra drizzle of toasted sesame oil at the end.
• Teriyaki twist: Stir in 1–2 teaspoons of honey or a sugar-free sweetener and a splash more soy for a lightly sweet profile.
• Add greens: Toss in a handful of spinach or kale in the last minute for extra nutrients.
• Crunch factor: Top with crushed wonton strips or toasted sliced almonds if you’re not keeping it low-carb.

FAQ

Can I use pre-shredded coleslaw mix?

Yes. It’s a huge time-saver. Use a 14–16 ounce bag and skip shredding the cabbage and carrots.

You may need 1–2 extra minutes of cooking to soften it.

What protein works best?

Ground pork is classic and very flavorful. Turkey and chicken are lean and keep the dish lighter. Beef adds richness.

All work well—pick what fits your goals and taste.

How can I make it spicier?

Add more sriracha or chili-garlic sauce to the pan, or finish with chili oil or chili crisp. Red pepper flakes also do the trick without changing the sauce texture.

Is this recipe good for meal prep?

Absolutely. It stores and reheats well, and the flavors get deeper by day two.

Pack it with lime wedges and green onions to freshen it up at lunchtime.

What can I serve it with?

Keep it low-carb by eating it as-is, or serve over cauliflower rice. For a heartier meal, add steamed jasmine rice, quinoa, or brown rice.

Can I skip the eggs?

Yes. The dish will still be tasty and high in protein if you use a meat like turkey or pork.

If you want to replace the eggs, try edamame or extra-firm tofu.

How do I avoid sogginess?

Use high heat, don’t overcrowd the pan, and cook the cabbage until just tender. If excess liquid builds up, let it simmer off before adding the sauce.

Wrapping Up

High Protein Egg Roll in a Bowl is the kind of recipe that fits real life: fast, flexible, and consistently satisfying. It packs a strong protein punch, brings bold takeout-style flavor, and leaves you with minimal cleanup.

Keep the core ingredients on hand, tweak the sauce to your taste, and you’ll have a reliable go-to for busy nights or weekly meal prep. Simple, flavorful, and ready when you are.