One Pan Egg Roll in a Bowl–Keto, AIP, Paleo, Whole30
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This Egg Roll in a Bowl is a one pan meal that’s super healthy, loaded with veggies, flavorful, and ready in less than 30 minutes! What more could you want?
Whether you serve it on top of rice, cauliflower rice, or eat it on its own, it’s gluten-free and easily adaptable for any special diet. So whether you’re keto, paleo, AIP, whole30, or even vegan, you’ll want to make room for this healthy comfort meal in your rotation.
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Featured Reader Review
Thank you so much for this recipe! It is so delicious! I made a double batch thinking I would freeze it for later… uh.. I just ended up eating every day until it was gone.
While it’s tempting to want to be like Martha Stewart where we’re either making our own egg rolls (or even going so far as making the egg roll wrappers themselves), let’s face it. Getting any healthy dinner at all on the table can be a feat, and most of us don’t have time for things like rolling egg rolls.
In fact, I bet if I tried, most of them would unroll themselves, resulting in egg roll messiness.
So I figure why not save time, avoid stress, and go straight for the mess.
That’s what this dish does. It’s the “Ain’t Nobody Got Time for Rolling Egg Rolls” dish but it still tastes great.
This truly is one of the best easy meals you’ll ever make, plus you can make it all in just one pan so it’s an easy clean up meal too.
Make it with precut packaged veggie slaw, and even Martha might commend you on your genius time savings skills.
Why You Want This Recipe In Your Life
Do you often find yourself at 4:00 or 4:30 wondering (aka despairing) “What’s for Dinner?!”
Just take my word for it and add this to your recipe box now. Here’s why you should…
- It’s an easy one pan meal (which means easy cleanup)
- It’s super healthy–loaded with veggies
- It’s so good you just might find yourself fighting your family over it. It’s happened here!
Bonus–it also makes great leftovers and even tastes great cold. Egg Roll insides for breakfast? Yes, please! Seriously this even tastes BETTER with time.
However, take note that according to this reader, you might have to make a TRIPLE (or quadruple) batch in order to be able to have anything left to freeze.
The dish also freezes well and though I haven’t done it myself, you can even make it in a slow cooker or Instant Pot.
It also makes a great side dish if you omit the meat. Any way you serve it up, it’s sure to please.
My Favorite Pan for This Recipe
Some readers have asked me what kind of a pan I use for this dish. This is the pan I use each and every time.
I use it for all sorts of healthy recipes, such as my Honey Bunches of Oats Coconut Chips, Healthy Chili Mac, and Caramelized Coconut Chips.
Cuisinart MultiClad Stainless 5.5-Quart Casserole
This pan is light and heats up fast. It’s also wider than most so you can cook more at one time.
So now that I’m writing how much I LOVE this pan, I think I need another one–or two.
Ingredients
Here’s a list of what you’ll need to make this dish. For measurements and more details, see the Printable Recipe Card below.
- ground beef (or turkey, chicken, or game meat)
- onions (finely chopped / minced)
- unrefined sesame oil (use another oil for AIP)
- ginger (powdered)
- black pepper (omit for AIP)
- garlic granules (or 4 cloves garlic, minced)
- salt
- stevia extract (optional – See Recipe Notes)
- crushed red pepper (optional. Omit for AIP)
- white wine (omit or substitute more broth for AIP)
- beef broth (see vegan option in Substitution Options)
- cabbage
- carrot
- tamari (see Substitute Option above)
- Green onion for garnish (optional)
- Cauliflower Rice (or rice–optional–for serving)
Directions
Here are basic instructions for this recipe. For more details, please see the Printable Recipe Card below.
- Place meat in pan and cook.
- Add the onions, garlic, and sesame oil. Cook until lightly browned.
- Reduce heat.
- Add spices, sweetener, red pepper, wine, and broth to the pan. Stir.
- Add cabbage and stir.
- Cook until the cabbage slightly wilts.
- Add carrots and cook until soft.
- Add tamari and adjust flavorings as desired.
- Serve.
- Garnish with green onions if desired.
How to Serve
This dish is great on its own, but we love serving it with cauliflower rice for a low-carb meal. Of course it’s great on regular rice as well.
You could also put this in wraps and eat it temaki style, or in gluten-free egg roll wrappers for fun (without having to roll them up perfectly, of course). These keto / low-carb wraps would be a great too.
Topping Suggestions
I’ve put some of this Dairy-free Ranch on this dish and it’s tasted great. But this Homemade Chick-fil-A Sauce is a amazing drizzled on top.
You can even combine the two, or just drizzle some of both.
Some readers have added scrambled egg, while others have added fried noodles (gluten-free or regular). So many great options!
Special Diet Options / Substitutions
This Healthy Eggroll in a Bowl is already a clean-eating recipe, but it’s more than just that–it’s easily adaptable for special diets.
- Keto: Substitute additional cabbage or another low carb veggie for the carrots and make sure to use soy sauce or tamari and not the coconut amino option.
- AIP (autoimmune protocol) or Paleo: Substitute coconut aminos for the tamari. Use coconut sugar or maple syrup (read Choosing Maple Syrup) or honey for the sweetener.
- Vegan: You can make this dish vegan simply without the meat or you could add a legume of your liking and in place of the broth use a vegetable broth like this one. Here’s my Vegetable Broth Mix for a DIY option. If you choose to use a broth that contains sodium, you may want to reduce the salt in the recipe.
- Gluten-free: This recipe, as written, is a gluten-free egg roll in a bowl as long as you use a gluten-free soy sauce or tamari, or the coconut amino option.
- THM: If you’re on the Trim Healthy Mama plan, this is an S, E, or FP. It’s an S with beef or pork, and E or FP with lean chicken or turkey. Served with rice, it’s an E.
In my opinion, this recipe tastes best as an S. However, you can use lean meat and reduce the fat to 2 teaspoons, and use fat-free broth to make it an E and of course you can add extra carrots if desired, but you might want to add a bit more broth. With rice, it’s a crossover. With cauliflower rice, or plain, and with beef or sausage, it’s an S. - Beef Alternatives: For the ground beef, you can substitute ground or finely-chopped chicken, or pork. I HIGHLY recommend using quality meat–grass-fed if possible.
- Tamari Alternatives: You can substitute either soy sauce or liquid aminos for the tamari.
Recipe Notes
- Sesame Oil: Yes, you can use another oil, but it just won’t be the same. Trust me. For sesame oil, you want to buy a raw version, since cooking with toasted sesame oil makes the oil bitter. You would only want to buy toasted sesame oil if you would like to drizzle it on top of the egg roll after cooking it.
- Cabbage Buying Tip: One medium head of cabbage yields about 8 – 8.5 cups so plan accordingly.
- Soy Sauce / Tamari Tips: Personally I like tamari more than soy sauce. Tamari is richer tasting and has less gluten than regular soy sauce. You can even buy gluten-free tamari, which is the best of both worlds! Since soy is almost always GMO, if you’re going to use soy sauce, I recommend choosing organic soy sauce.
- Homemade Broth: If you’d prefer to make your own broth, see Homemade Broth Tips.
- Sweetener Alternatives: Instead of stevia, you can use 4 tablespoons of almost any other sweetener.
More Easy Healthy Meals You’ll Love
Here are some more family pleasing meals you can get on the table and into your family’s bellies fast.
- Super Fast Indian Lentils–ready in only 9 minutes!
- Healthy Hamburger Helper Beef Skillet–better than the box!
- Easy Baked Chicken Nuggets–everyone loves these (check out the amazing reviews!)
- Gluten-free Chili Mac–another one pan meal that’s sure to please.
- Gluten-free Vegan Mac and Cheese – the perfect healthy comfort food that kids love.
Egg Roll in a Bowl – low carb, gluten free, AIP option
Ingredients
- 1 1/2 pounds sausage or ground beef (turkey, chicken or game meat can also be used)
- 2 medium onions (finely chopped / minced)
- 1 1/2 tablespoons unrefined sesame oil (use another oil for AIP)
- 1 1/2 teaspoons ginger (powdered)
- 1/2 teaspoon black pepper (omit for AIP)
- 1 teaspoon garlic granules (or 4 cloves garlic, minced)
- 1/2 teaspoon salt (or to taste)
- 1/16 teaspoon stevia extract (optional – See Recipe Notes)
- 1/2 tablespoon crushed red pepper (optional. Omit for AIP and adjust to taste.)
- 2 tablespoons white wine (omit or substitute more broth for AIP)
- 1/3 cup beef broth (see vegan option above)
- 9 cups shredded cabbage (see notes)
- 1 1/2 cups shredded carrot
- 4 teaspoons tamari (or to taste – see substitute options above)
- Green onion for garnish (optional)
- Cauliflower Rice (or rice)
Instructions
- Place meat in large pan and cook until browned.
- On medium high heat, add the onions, garlic, and sesame oil. Cook until lightly browned.
- Reduce heat to medium.
- Add spices, sweetener, red pepper, wine, and broth to the pan and stir well.
- Add the cabbage and stir to coat.
- Cook, stirring frequently until the cabbage slightly wilts.
- Add carrots and cook for 2-3 minutes until soft.
- Add tamari to taste and adjust flavorings as desired.
- Serve plain or over rice or cauliflower rice.
- Garnish with green onions if desired.
Notes
-
Sesame Oil: Yes, you can use another oil, but it just won’t be the same. Trust me. For sesame oil, you want to buy a raw version, since cooking with toasted sesame oil makes the oil bitter. You would only want to buy toasted sesame oil if you would like to drizzle it on top of the egg roll after cooking it.
- Cabbage Buying Tip: One medium head of cabbage yields about 8 – 8.5 cups so plan accordingly.
- Soy Sauce / Tamari Tips: Personally I like tamari more than soy sauce. Tamari is richer tasting and has less gluten than regular soy sauce. You can even buy gluten-free tamari, which is the best of both worlds! Since soy is almost always GMO, if you’re going to use soy sauce, I recommend choosing organic soy sauce.
- Homemade Broth: If you’d prefer to make your own broth, see Homemade Broth Tips.
- Sweetener Alternatives: Instead of stevia, you can use 4 tablespoons of almost any other sweetener.
- Red Pepper Flakes: You might want to adjust the amount of red pepper down, depending on your taste and how hot your pepper flakes are.
Nutrition
Nutritional information is provided as a courtesy and is merely an approximation. Optional ingredients are not included and when there is an alternative, the primary ingredient is typically used. We cannot guarantee the accuracy of the nutritional information given for any recipe on this site. Erythritol carbs are not included in carb counts since they have been shown not to impact blood sugar. Net carbs are the total carbs minus fiber.
I’m sure this Healthy Egg Roll in a Bowl will be a dish that you’ll want to add to your family’s menu often.
More Easy Healthy Meals
I’d love to hear what you think about this recipe.
Please share in the comments below!
Love love love! Not missing a thing!
Thanks so much, Regina! We love it too! Thanks for taking the time to let me know. It means so much!
I made this for dinner tonight & we scarfed it down! Halfway through making the recipe, I decided to scoop out 1/2 of the meat/onion mixture and freeze it for another meal. A scrambled egg topping gave me some additional protein since I’m doing intermittent fasting. I also topped it with Chili Onion Crunch instead of the red pepper flakes because that’s all I had. DELICIOUS!!
So glad you liked it and your variation sounds great. Is that Crunch the one from Trader Joe’s? I hadn’t heard about it so I looked it up.
I don’t think it’s from Trader Joe’s but that’s where I first heard about it. The brand on my jar is Spice World.
Nice! I’d love to try it! Sounds great! Thank you!
I have wanted to make this for awhile now. I finally did and it was pretty good. I didn’t have carrots, so left them out, but I think it would have been a bit better if I had them.
I disagree with you about the toasted sesame oil. Maybe you got a brand that is bitter? I think it gives a definite asian flavor to the meal, and is really good, and my toasted sesame oil is NOT bitter at all.
Added in a bit more seasonings, including some ginger juice and my own “umami”sauce, which is made up of many Asian sauces: ponzu, hoisin, mirin, coconut aminos (I don’t do soy), ume plum vinegar, rice vinegar, oyster sauce, etc. Pretty much any Asian condiment I can find!
I might add in water chestnuts, and maybe some shredded bamboo shoots and rice sticks (rice vermicelli) for a bit more Asian flavor.
Hi there! It’s not me saying that it will definitely make it bitter, it’s multiple sources online saying that if you heat it again it will do that. I guess it’s more of a subjective thing. I think your additions sound great!!
This is an awesome recipe with cauliflower rice or on it’s own. If eating on it’s own I used 1lb of pork sausage and 1 lb of ground beef. ❤️
Thank you, Val! I’m so glad you liked it. I’m so sad that cauliflower rice isn’t as easily available now. Costco and Sam’s don’t have it around here. Where do you get yours?
I’m getting ready to buy the ingredients at the store to try this tonight, but I don’t see the wine listed in the ingredient list. So, I’m not sure how much to use.
You’ve done such a fabulous job of providing substitutions with great specificity. I’ll scroll back up to see if I can find the wine information in the body of the post. I typically just scroll to the recipe to get what I need quickly. I thought you’d like to know that somehow it’s not showing in your ingredient list, for other people who like to get straight to the point.
I have gone back and looked through the ingredients three different times to make sure I wasn’t missing it. If you can see it on your end, please let me know. Maybe it’s something with how it showing up on my phone ♀️
Hi there! It’s in the ingredient list – 2 tablespoons, but you don’t have to use it if you don’t want to. I like it though!
I am so sorry you aren’t seeing it – if you don’t see it now, please do let me know. I hope it’s nothing technical going on! It’s after the red pepper and before the beef broth. Hope that helps and I really hope you enjoy the recipe!
It’s a bit weird to see a recipe claiming it’s vegan and the first ingredient is meat and no plant-based protein option is included.
I plan to try it by replacing the meat with crushed chick peas (soaked overnight, cooked, drained, and pulsed in food processor) and mixing red and green cabbage.
Vegans want protein too
M
Hi there, Mimi! Did you come here from Pinterest by chance? If so, the pin likely said Vegan since it’s an option. I have information in that in the post about options to make this with beans. Perhaps you missed that? I do make mistakes but in this case I think what you were wanting is there already. Your option sounds great and I’m glad you are thinking about protein, however of course garbanzos are pretty starchy. Lentils, I think, are the best protein source for beans. I was vegan for quite awhile actually but that doesn’t mean I know everything about it.
Hope you’re OK with other vegan options on my site. We leaned pretty heavily vegan for a long time. I didn’t like cooking meat, we didn’t have much money, and our oldest was deathly allergic to dairy and egg—hence the leaning :). Take care.
I am a big fan of lentils, but I like chick peas as well. I usually eat a smaller amount (3-4 TBSPs cooked), so not that worried about the complex carbs.
Can’t wait to try this when I have a chance. I haven’t decided if I want the chick peas whole or smashed, lol…
Traveling at the moment, but will try this when I get home…
Yes, I will check out ur other vegan recipes.
I am curious as to what made you stop being vegan, if u don’t mind my asking. I’ve heard people developed health issues, but arhat hasn’t been an issue for me as of yet.
Take care and Happy New Year!!!
Hi again!
How much protein are you getting from that 3-4 tablespoons? I would guess not that much. Hmmm I checked and it’s said to be about 2 grams or so, so not enough I think. What do you think?
I currently eat vegan protein powders for breakfast but I typically eat some collagen daily and I often have colostrum but mainly I eat some animal protein for dinner almost always.
Yes, I had a lot of health issues. One practitioner told me to start eating hamburger for breakfast. She wasn’t right about everything and I eventually moved on from her but the hamburger felt really good to me, oddly. I have mixed feelings about the whole thing but mostly I like sustainable farming and ethical treatment of animals of course. We eat pretty much 100% grass fed. I like eggs, but I was highly allergic for quite awhile so I don’t eat a lot of them. How long have you been vegan?
You take care as well and Happy New Year to you too!
Hi again – I just realized that you’re correct I didn’t mention beans. Not sure why–I’ve done that some when sharing on social media. It’s possible that that was deleted from the post by accident at some point. In any case, it’s there now and I do hope you enjoy it!
https://www.facebook.com/MckMama/posts/pfbid0WqNuEWa5ZpgiAXrsQn24AStgY8bLttLf1g356b97rLb5YXdWmN1VZZfGc4vY8pfsl
Here is a Facebook page lifting your recipe pictures and passing them along as her healthy meal plan. She’s a scammer and grifter and up to her next theft.
Hi Pam – thanks for alerting me.
Has she done this before? Sounds like she has based on your comment?
Hi there. I just noticed her page appears to be gone. I know it’s an off chance, but did you notice if she just quit or what her name was? I wonder if she just moved her scamming to another page.
Hit with the whole family. I precook meat so it’s extra quick to serve. Love it with ground sausage.
Hi Emily! So glad to hear this! I have 3 heads of cabbage in the fridge just waiting to be made into this :). Do you mean you pre-cook the meat and have it in the freezer ready for anytime?
Delicious and easy!! Thank you
So glad to hear! Thanks so much for taking the time to comment!
Absolutely delicious! But wandering if the listed nutritional information is for the entire recipe of per serving ?
Hello Alli! I’m so glad you liked it. We do too!! The nutritional info should always be for 1 serving, but it’s an imperfect system. I just emailed about something that seemed wrong the other day. It should be kind of close. I hope that works for you! I stopped calorie counting a long time ago and instead watch refined foods, and stress and getting exercises and that’s worked really well for me – just a bit of info. Happy to chat more about it if you’d like but thanks for the kind words and for taking the time to come back and tell me! You made my night!
Hi! We’re sure it’s 9 CUPS of cabbage!? Not 9 ounces? Seems like an awful lot of cabbage, haha. I’m going to try it out with 1 1/2 full cabbage and see how that goes 🙂
Thanks!
Hi there – Yes, it’s 9 cups! It shrinks when you cook it. I hope you like it!
We love this recipe. I upped the meat to 2 lb. We do a mix of ground turkey and sausage or ground beef. This is in our monthly rotation. Healthy + quick = yes!
So glad to hear! We love it too!! ♥️ Thanks for taking the time to come back and share your kind words!
Does this recipe freeze well? If so, how do you reheat? I’m stocking my freezer with individual servings of delicious yet healthy meals to encourage better choices for my family and this looked like a good one to try.
Hi there! Yes it freezes well – just reheat in a pan. I’m sure you could in an oven, or microwave, but I think pan would work best and I don’t use microwaves. I so. hope you like it! This is a really popular one too that also freezes well: https://wholenewmom.com/recipe-for-chicken-nuggets-easy-chicken-recipe/
Yes it does. I’m the one who eats it so I put in the freezer by servings and it works great.
Made this for dinner tonight. Thanks for the idea! It was good!
So glad to hear! It’s one of our favorites for sure! ♥️
Cabbage isn’t in the ingredient list?
Oops, I was wrong. It printed in the second page that I didn’t take to the kitchen. So sorry.
No problem! I’m glad you found it and truly hope you enjoyed it! Thanks for reading! ♥️
Hi there! Yes it is…the ingredients are printed in the order in which they are used. Hope you like it!
Do you know what the WW points would be for this?
Hi there! I have never calculated that for any recipe but I just used this calculator and it said it’s 12 points. https://www.calculator.net/weight-watchers-points-calculator.html
Does that help – do you think that’s a good calculator?
Thank you so much for this recipe! It is so delicious! I made a double batch thinking I would freeze it for later… uh.. I just ended up eating every day until it was gone.
You are so welcome! And we have that same problem here. I keep thinking about freeze drying extras and then…..it’s gone! Actually that happens with most everything in our home so….
We have actually had this about 4 times over the past 2 weeks…and there’s another cabbage in the fridge so might happen again ;).
John, you are so right. This recipe is probably my favorite.
Awww Amber….You made my night. I had a not so great evening so this really came at a good time for me. Thank you! Are you saying your favorite on the site or favorite ever (not that I think it even deserves that but just wondering)…..
I hope to have time to share more in the near future. Happy Easter to you!
My entire families favorite recipe EVER!
Hi Kate! Wow that’s so encouraging to hear! We love it too! Thanks for taking the time to come back and share your thoughts!! Hope to see you around again soon.
I’m absolutely in love with this recipe. I just started my weight-loss journey. Do you have a question, can you freeze this once it’s made like a mill prep? Do you have any ideas as to how to do it.
Awww you made my morning / day! Yes, you totally can. I would think in a container or flat in freezer bags….Does that help?