If you love the classic flavor of takeout egg rolls and are looking for a healthy 30 minute dinner, this Lean and Green Egg Roll in a Bowl is a perfect fit! A deconstructed egg roll with crisp veggies, authentic Chinese spices, fresh ginger and garlic and loaded with lean turkey for protein.
It's your new favorite way to get your egg roll fix!
Growing up, my parents loved to order chinese takeout on weekends. It was a treat to get the orange chicken, fortune cookies, dumplings and my favorite-- egg rolls! As an adult, I wanted a way to still get some of my favorite nostalgic flavors and make it a bit healthier.
I love the popular Egg Roll in a Bowl recipes and my absolute favorite is from one of my favorite recipe website, Real Food Dietitians, who inspired this recipe! But I always found myself making some slight changes to the recipe. So I decided to do my own take on it with some adjustments! I hope you enjoy it as much as I do. 😊
Why you’ll love this Lean and Green Egg Roll in a Bowl
- QUICK - this is perfect for the day you only have 20-30 minutes but still want a meal everyone will love.
- HEALTHY - a low carb, gluten free meal high in fiber, lean protein, heart-healthy fats and nutrients. No added sugars or ingredients you can't pronounce the name of.
- FEW INGREDIENTS - just 9 ingredients makes grocery shopping for this one a breeze.
- MINIMAL CHOPPING - since the slaw is already chopped for you, you only need to worry about mincing garlic and chopping some fresh ginger and green onions! Your recipe prep is done in 5 minutes.
Ingredients for Lean and Green Egg Roll in a Bowl
- Ground Turkey: I use 99% lean but you can use 97% or 93%. You could also trade out ground turkey for ground chicken or beef.
- Coconut Aminos: these are a great soy sauce alternative if you're looking for lower sodium and gluten/soy free. I use the Big Tree Farms brand!
- Broccoli Slaw: have you used broccoli slaw in a recipe yet? I love it because it's convenient and an easy way to add fiber and important vitamins and antioxidants!
- Garlic: a few cloves of garlic doesn't just add flavor. It also has many health benefits and was recently shown to decrease blood pressure in those with high levels.
- Ginger: another nutrient dense powerhouse. In a recent 2022 study, ginger root was found to be anti-inflammatory. I love using fresh ginger in this recipe, but you can also substitute with ground ginger. Just cut the amount in ⅓ if you do!
- Green Onion: often used in Asian cuisine, green onion is a must in this recipe so don't skip it!
- Rice Vinegar: this is one of the core ingredients for the sauce in this Lean and Green Egg Roll in a Bowl. It's a bit sweeter than regular white vinegar and adds a flavor element that blends perfectly with the other ingredients.
- Sesame Oil: another core element of this recipe, sesame oil has a bit of an earthy and nutty taste which pairs really nicely with the other Asian flavors. Plus, sesame oil has good fats (both Omega-6 and Omega-9 fatty acids) as well as antioxidants!
- Chinese Five Spice Blend: This might not be a spice you already have! You can find it at most grocery stores or on Amazon! It's a blend of warm, spicy, and sweet Chinese flavors.
*Be sure to check the recipe card at the bottom for exact ingredient measurements and full recipe.
Variations and Substitutions for Lean and Green Egg Roll in a Bowl
There are endless ways to customize this recipe...below are just a few ideas!
- Meat: instead of lean turkey, you could use ground chicken, pork, or beef.
- Coconut Aminos: feel free to substitute the coconut aminos with soy sauce or liquid aminos. Coconut aminos are my preference because they are gluten free, soy free, and lower in sodium than soy sauce and liquid aminos. Liquid aminos are gluten free but higher in sodium than coconut aminos and soy sauce is not gluten free and it's higher in sodium that coconut aminos.
- Broccoli Slaw: feel free to use regular coleslaw or power slaw! Basically any slaw will do, but my favorite for this recipe is broccoli slaw. I didn't like it quite as much with regular coleslaw.
Lean and Green Egg Roll in a Bowl Step-by-Step Directions:
Don’t forget to check out the full printable recipe below for ingredient amounts and notes!
Step 1: Prep your ingredients by chopping the green onion and separating the green part from the white part. Mince your garlic, and grate or chop the fresh ginger.
Step 2: Combine coconut aminos, rice vinegar, 2 tablespoon of the sesame oil, Chinese spice blend, grated ginger and garlic in a bowl.
Step 3: Heat a skillet or dutch oven on medium high heat. Add remaining 1 tablespoon of the sesame oil and white part of the onions. Let it heat for about 2 minutes.
Step 4: Add the turkey and break it apart. Cook until turkey is no longer pink, about 5-7 minutes.
Step 5: Add broccoli slaw and sauce. Cook for another 6-8 minutes, stirring occassionally.
Step 6: Remove from heat and stir in the green part of onions.
Optional: Top it with some sriracha and serve with brown rice!
Liquid aminos are gluten free. Coconut aminos are gluten AND soy free. They are also lower in sodium than liquid aminos.
Lean and Green Egg Roll in a Bowl is loaded with nutrition including lean protein from the turkey, healthy fats from the sesame oil, and lots of fiber for good gut health, vitamins, and nutrients from the broccoli slaw, garlic, and fresh ginger. It is a low carb meal and is also gluten free.
How to store your Lean and Green Egg Roll in a Bowl
Refrigerator: for 3-5 days (use your judgment).
Freeze: I wouldn’t suggest freezing this one. It'll be gone before you even have a chance to anyway!
How to Serve Lean and Green Egg Roll in a Bowl
I love serving this with brown rice with siracha on top! Adding rice makes it a good balance of carbs, protein, and healthy fats.
If you are eating low carb, you could serve it with cauliflower rice or skip the rice instead.
Here are some other nourishing recipes
If you enjoy this Lean and Green Egg Roll in a Bowl, you may also enjoy these!
LOOKING FOR NUTRITION EDUCATION?
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I hope you enjoy this recipe as much as I do! I would love to hear from you! If you made this recipe, please leave me a review below or tag me in a photo or story on Instagram….I LOVE knowing there’s people out there trying out my recipes. 🙂 IG: @mallorythedietitian
Lean and Green Egg Roll in a Bowl
- ½ cup coconut aminos (can use soy sauce or liquid aminos instead)
- 2 tablespoon rice vinegar
- 3 tablespoon sesame oil (divided)
- 1 teaspoon Chinese five spice blend
- 1 tablespoon grated or chopped fresh ginger (can use 1 teaspoon ground ginger instead)
- 3 cloves garlic, minced
- 8 green onions, chopped (green and white parts separated)
- 1 lb lean ground turkey (I used 99% lean for the nutritionals)
- 2 (10-12 oz) bags broccoli slaw (can use coleslaw or power slaw instead)
- Prep your ingredients by chopping the green onion and separating the green part from the white part, mince your garlic, and grate or chop the fresh ginger.
- To make your sauce, combine coconut aminos, rice vinegar, 2 tablespoon of the sesame oil, Chinese spice blend, grated ginger and garlic in a bowl. Set aside.
- Heat a skillet or dutch oven to medium high heat. Add remaining 1 tablespoon of the sesame oil and white part of the onions. Let it heat for about 2 minutes.
- Add the turkey and break it apart. Cook until turkey is browned, about 5-7 minutes.
- Add the broccoli slaw and sauce and stir. Cook for another 6-8 minutes, stirring occassionally.
- Remove from heat and add green part of onions.
- Optional: Top it with some sriracha and serve with brown rice!
- If you prefer, feel free to sub the turkey for ground chicken or beef!
- You can also use coleslaw or power slaw instead of broccoli slaw.
- You can find Chinese Five Spice blend at most grocery stores or here on Amazon.
- When cutting the green onion, be sure to seperate the white parts at the bottom from the green top parts! You will use the white part of the onion at the beginning of the recipe and the green part at the end.
- Coconut aminos are a gluten and soy free lower sodium alternative to soy sauce. If you prefer to use soy sauce or liquid aminos, you totally can!
- From a nutritional perspective, this recipe is loaded with lean protein from the turkey, healthy fats from the sesame oil, and lots of vitamins and other nutrients from the broccoli slaw, garlic, ginger, and onion. It is a low carb meal and is also gluten free!
References: Experimental and Therapeutic Medicine, Molecule, Healthline