Health 01/05/2025 15:31

Unrolled Egg Roll Stir Fry

Low-Carb Unrolled Egg Roll Stir-Fry (15-Minute Meal | 275 Calories/Serving)

If you're looking for a fast, flavorful, and healthy dinner that satisfies your Chinese takeout cravings without the guilt, this Unrolled Egg Roll Stir Fry is your new go-to. Packed with vegetables and lean protein, it delivers all the delicious flavors of a traditional egg roll—but without the fried wrapper or the heavy grease.

🌿 Calories & Best Time to Eat

Each serving of this dish contains approximately 275 calories, depending on the type of ground meat used (based on lean ground beef). It's low in carbs and high in protein, making it ideal for:

Lunch: Light, filling, and energizing.
Dinner: Especially great for a quick weeknight meal or part of a meal-prep routine.

🥢 Why You'll Love This Healthy Egg Roll in a Bowl

This dish is a modern, healthier twist on a beloved Asian classic. It swaps the deep fryer for a skillet and skips the carb-heavy wrapper. The result? A comforting, one-pan meal that's keto-friendly, paleo-adaptable, and incredibly easy to make. Even better—it's ready in just 15 minutes!

🛒 Ingredients for Unrolled Egg Roll Stir Fry

To make 4–6 servings of this dish, you'll need:

1 ½ pounds lean ground meat (beef, sausage, chicken, or turkey)
⅓ cup low-sodium soy sauce (or coconut aminos for gluten-free)
1 cup chopped yellow onion
1 bag (16 oz) coleslaw mix (pre-shredded cabbage with carrots works great)
½ cup shredded carrots
2 teaspoons ginger paste (or freshly grated)
4 teaspoons minced garlic
2 tablespoons sesame oil
Chopped green onions, for garnish

🍳 Step-by-Step Cooking Instructions

1. Sauté the Meat and Onion

Heat 1 tablespoon of sesame oil in a large skillet over medium-high heat. Add the ground meat and chopped onion. Cook until the meat is halfway browned, breaking it up into small crumbles as it cooks.

2. Add Carrots and Cabbage

Stir in the shredded carrots first, then the coleslaw mix. Cook for about 3–4 minutes until the cabbage starts to soften but still retains a little crunch.

3. Mix the Sauce

In a small bowl, whisk together the soy sauce, ginger paste, minced garlic, and the remaining tablespoon of sesame oil. This flavorful blend brings depth to the entire dish.

4. Combine and Cook

Pour the sauce over the meat and veggies. Toss well to coat everything evenly. Let it simmer for 3–5 more minutes, allowing the flavors to meld and the vegetables to finish cooking.

5. Garnish and Serve

Before serving, top with freshly chopped green onions. You can also sprinkle with sesame seeds or a dash of chili flakes for extra flavor.

✅ Pro Tip: Adjust soy sauce at the end based on your salt preferences.

❄️ Storing & Meal Prep Tips

This recipe stores beautifully for leftovers or meal prepping:

Fridge: Store in an airtight container for up to 4 days.
Freezer: Cool completely, then transfer to freezer-safe bags. Freeze for up to 4 months.

To reheat, simply microwave or warm in a skillet with a splash of water or broth.

🧑‍⚕️ Health Notes: Who Should Eat This Dish (and Who Shouldn’t)

✅ This dish is beneficial for:

People on low-carb or keto diets
Diabetics, thanks to its low glycemic ingredients
Anyone managing their weight—high in protein, low in empty calories
Busy families or professionals needing healthy, fast meal prep options

❌ May not be ideal for:

Individuals with high sodium sensitivity (reduce or swap soy sauce)
Those with cabbage intolerance or IBS (cabbage can cause bloating)
People with sesame allergies (swap sesame oil with olive or avocado oil)

🔌 Recommended Appliance for Energy Efficiency

To cook this dish efficiently, we recommend using an induction cooktop or an electric skillet. Both options:

Heat faster than gas stoves
Use less electricity
Offer precise temperature control, reducing wasted energy

If you're prepping large batches, using an Instant Pot on the sauté setting can also save time and power while minimizing dishes.

❤️ Final Thoughts

This Unrolled Egg Roll Stir Fry is a flavor-packed, nutritious alternative to takeout that’s ready in minutes. Whether you're following a clean-eating plan or just want to enjoy more vegetables without the fuss, this recipe hits all the right notes—quick, customizable, budget-friendly, and oh-so-delicious.