Learn how to create flavorful inside out egg rolls, a delicious alternative to traditional Chinese takeout. This egg roll stir fry recipe eliminates the fried outer wrapper, making it customizable and easy to prepare. Whether you’re following a WW, low carb, keto, or vegan diet, this egg roll bowl recipe is perfect for you. Skip the hassle of wrapping and enjoy a quick and nutritious meal!
Customizable and Convenient
Are you searching for an easy, healthy, and tasty dish? Look no further than these egg roll bowls. Say goodbye to the tedious wrapping process found in traditional recipes. I’ve applied this cooking shortcut to various dishes, such as unrolled cabbage rolls and deconstructed sushi bowls.
Beyond the convenience, the inside out egg rolls offer additional advantages. Firstly, by eliminating the fried wrapper, these egg rolls are likely to be healthier for you. Secondly, it’s a fantastic way to satisfy your craving for East Asian flavors without creating a messy kitchen. Best of all, you can find all the ingredients you need at your local U.S. supermarket. No special trips to an international grocery store required!
The Nutritional Value
One serving of Inside Out Egg Rolls contains 638 calories, 48 grams of net carbs, and 24.9 grams of protein. Additionally, this dish is an excellent source of vitamin C and provitamin A, thanks to the abundance of veggies.
The Benefits of Inside Out Egg Rolls
I’m truly enjoying these inside out egg rolls, and I believe you will too. This recipe offers a host of benefits, both in terms of taste and health:
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Veggie Packed: These egg roll bowls are filled with a vibrant assortment of phytochemical-rich vegetables. To maximize the phytonutrients in your diet, aim for a colorful variety of veggies on your plate.
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Protein: The use of ground pork provides high-quality protein, keeping you feeling fuller for longer. Pork is also rich in various essential nutrients, including B vitamins and phosphorus.
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Mediterranean Diet Friendly: Despite being inspired by Asian cuisine, egg roll bowls are compatible with the Mediterranean diet. Moreover, you can easily modify this recipe to suit low-carb, keto, gluten-free, or vegan lifestyles.
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Easy: Once you’ve prepped your ingredients, inside out egg rolls come together in a flash. For added convenience, consider using pre-shredded cabbage or coleslaw mix from the store.
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Delicious: Who says vegetables can’t be delicious? This cabbage and pork dish features a savory sesame sauce packed with umami flavor.
Ingredients You’ll Need
To make inside out egg rolls, here’s what you’ll need:
- Ground pork
- Fresh garlic
- Chopped red pepper
- Shredded cabbage
- Shredded carrots
- Grated ginger
- Sliced scallions (white and green parts divided)
- Sliced water chestnuts (canned)
- Bamboo shoots (canned)
- Unseasoned rice vinegar
- Reduced-sodium soy sauce
- Toasted sesame oil
- Chipotle mayonnaise
- Rice
Feel free to use ground beef or another protein option instead of pork. You can also customize the veggie mix to your liking. For instance, mung bean sprouts and mushrooms would make excellent additions to this dish. Additionally, if you have chipotle lime mayo on hand, it pairs perfectly with these unrolled egg roll bowls.
Equipment Needed
You don’t need any fancy kitchen gadgets to prepare inside out egg rolls. A large skillet, wok, or Dutch oven, along with a good knife, will suffice. If you plan on serving this dish with rice, you’ll need an additional pot for cooking.
Having a food processor with a shredding disc can save you time, but it’s not essential. Alternatively, you can purchase pre-shredded cabbage and carrots for convenience.
How to Make Inside Out Egg Rolls
To ensure a smooth cooking process, make sure to prepare all the ingredients before you begin. This recipe comes together quickly, so having everything ready to go is essential. Mince the garlic, chop the pepper, shred the cabbage and carrots, grate the ginger, and slice the scallions. Drain the water chestnuts and bamboo shoots, and if desired, slice the water chestnuts into smaller pieces.
If you plan on serving rice with the meal, start cooking it in a separate pot before proceeding. Brown rice and wild rice generally take around 45-50 minutes to cook, so it’s crucial to begin cooking it ahead of time.
Next, brown the ground pork and garlic in a Dutch oven over medium heat. Use a metal spatula to break up the pork into crumbles as it cooks. This process should take approximately 10 minutes. Once the pork is browned, add the remaining ingredients to the pot, excluding the rice, mayo, and dark green part of the scallions. Stir the mixture frequently over medium heat until the cabbage softens without browning, typically around 10 minutes. Adjust the heat to medium-low if the veggies brown too quickly.
A quick reminder: toasted sesame oil is best used for finishing dishes, not cooking. Stir it into the mixture after the veggies are fully cooked to preserve its flavor. While this step is optional, it’s highly recommended.
Serving Inside Out Egg Rolls
To serve, plate your cooked rice alongside the pork and veggie mixture. Drizzle chipotle mayo (thinned with water if needed) over the dish and sprinkle the sliced scallion greens on top. For an extra burst of flavor, I usually stir everything together before digging in!
Leftovers and More
Leftovers of this dish can be refrigerated or frozen without the mayo drizzle and garnish. When reheating, use a microwave or skillet with a little oil. To streamline your meal prep, portion individual servings into food-safe containers. Additionally, consider repurposing the leftovers in a casserole that includes eggs.
Inside out egg rolls are a complete meal in themselves, so there’s no need for additional side dishes. If weight management is your goal, take note that this recipe falls under level 2 (transition or weight maintenance). While this dish is a nutritious alternative to classic fried egg rolls, it may not necessarily be lower in calories. A typical egg roll contains around 200 calories, but it’s not intended to be a standalone meal. For a weight-focused version, substitute the pork with a lean protein such as ground chicken or turkey. You can also omit the rice or replace it with cauliflower rice for a low-carb option that clocks in under 500 calories.
Finally, for those following a low-fat diet, consider skipping the mayo drizzle. Mayo is typically made from unsaturated or monounsaturated fats, which are healthier than saturated fats. However, it’s a high-calorie condiment, adding around 90-100 calories per tablespoon. If you choose to forgo the mayo, you might find that the dish benefits from an additional flavor enhancer when serving it with plain rice.
Remember, regardless of your chosen dietary approach, creating a calorie deficit is essential for weight loss. Including plenty of non-starchy veggies and high-quality protein in your meals can help you feel satisfied with fewer calories.
FAQs and More Recipes
Looking for more Asian-inspired recipes? Check out these tantalizing options:
- Air Fryer Pot Stickers
- Beef Yakisoba
- Sugar-Free Teriyaki Sauce
- Trader Joe’s Orange Chicken (Air Fryer)
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A quick reminder: This recipe may or may not be suitable based on your specific medical needs and personal preferences. If you require guidance in determining the best dietary pattern for you, consult with a registered dietitian or your physician. The nutrition information provided is an estimate and may vary depending on the specific brands and ingredients used. Food labels may not always provide accurate calorie information, so don’t stress over the numbers.
For more information on how the recipe levels can assist with weight management goals, refer to my post on overnight oats without sugar. Happy cooking!