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
- 125 ml Low Sodium Soy Sauce
- 37.5 ml Apple Cider Vinegar
- 10 ml Sesame Oil
- 15 ml Mirin Optional
- Ground White Pepper To Taste
Meat & Vegetables
- 5 ml Spray Oil
- 750 g Beef, Chicken, Turkey, or Pork Mince 10% Fat
- 6 Garlic Cloves Grated
- 15 g Ginger Grated
- 350 g White Cabbage Shredded
- 350 g Red Cabbage Shredded
- 3 Carrots Grated or Julienned
- 100 g Edamame Beans (Optional)
- 4 Spring Onions (Scallions) Sliced
- Salt & Ground White Pepper To Taste
Garnish
- Sesame Seeds Garnish
- Spring Onions (Scallions) Garnish
Method
- Add the sesame soy sauce ingredients to 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 mince for 6–8 minutes, breaking it up with a spatula, until cooked through — 71°C (160°F) if using beef or pork, 74°C (165°F) if using chicken or turkey. Season lightly with salt and white pepper.
- Add the garlic and ginger 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 softened but still with a bite (al dente).
- Pour in the sesame soy sauce and cook for 1–2 minutes, mixing well to coat everything. Remove from the heat.
- Portion into 5 x 750ml meal prep containers. Garnish with sesame seeds and spring onion. 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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