High Protein, Low Carb and Keto Friendly Egg Roll Bowl Meal Prep
Make meal prep exciting and effortless with this Egg Roll Bowl recipe! Inspired by the flavours of your favourite takeout, this dish is a deconstructed version of the classic egg roll—minus the wrapper, but packed with all the deliciousness.
Each bowl is filled with a savoury blend of ground meat (or plant-based protein), crisp shredded cabbage, carrots, and green onions, all stir-fried with garlic, ginger, and a rich soy-based sauce. It’s low-carb, high-protein, and bursting with flavour.
Egg Roll Bowl Meal Prep
Ingredients
Sesame Soy Sauce
- ½ Cup (125ml) - Low Sodium Soy Sauce
- 2 ½ Tbsp (50ml) - Apple Cider Vinegar
- 2 tsp (10ml) - Sesame Oil
- 1 Tbsp (20ml) - Tbsp Mirin (Optional)
- Ground White Pepper To Taste
Meat & Vegetables
- Spray Oil
- 750g (1.6lb) - g Beef, Chicken, Turkey, or Pork Mince
- 6 - Garlic Cloves, Grated
- 15g (0.3oz) - Ginger, Grated
- 350g (12.3oz) - White Cabbage, Thinly Sliced
- 350g (12.3oz) - Red Cabbage, Thinly Chopped
- 3 - Carrots, Grated or Julienned
- 100g (3.5oz) - Edamame Beans (Optional)
- 4 - Spring Onions (Scallions), Thinly Sliced
- Salt & Ground White Pepper To Taste
Garnish
- Sesame Seeds Garnish
- Spring Onions (Scallions) Garnish
Method
- Add the sesame soy sauce ingredients in a bowl and whisk to combine. Set aside.
- Chop all of the vegetables and add them to a bowl or plate.
- Place a large pan or wok over medium-high heat. Add a coating of spray oil and sear the minced (ground) meat for 6-8 minutes or until no longer pink, breaking it up with a spatula or wooden spoon. Season lightly with salt and ground white pepper.
- Add the garlic and ginger pastes and continue cooking for 1 minute until fragrant. Increase the heat to high and add the chopped vegetables. Cook for 4-5 minutes, stirring occasionally, until the vegetables have softened but still have a bite (aldente).
- Pour in the sesame soy sauce and cook for 1-2 minutes. Mix well and ensure everything is covered in the sesame soy sauce. Remove from the heat.
- Portion into 5x 750ml meal prep containers. Garnish with sesame seeds and spring onion (scallion). Dig in.
The above nutrition guide is based on daily averages and is calculated for a single portion.
Recipe Notes
Egg Roll Bowl Storage Instructions
Refrigerator –
Storage time: Up to 3-4 days in an airtight container.
Tips: Cool the dish completely before storing it to prevent condensation, which can lead to sogginess. Keep it sealed tightly to maintain freshness and avoid odour absorption from other foods.
Freezer –
Storage time: Up to 2-3 months in a freezer-safe container or bag.
Tips: Portion it into smaller servings for easier thawing. Label the container with the date for better tracking.
Egg Roll Bowl Reheating Instructions
For the best texture and flavour, reheat in a skillet or microwave until thoroughly hot. If frozen, thaw overnight in the fridge before reheating. This dish typically freezes well since it lacks the delicate wrappers of traditional egg rolls.
Watch How To Make The Recipe
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