Egg Roll in a Bowl (High Protein, Low Carb & Better Than Takeout)

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If you love takeout but don’t love how heavy it can feel afterward, this recipe is about to become a favorite.

It has all the flavors of an egg roll—savory, slightly salty, a little gingery—but without the wrapper or the extra oil.

This egg roll in a bowl is quick, simple, and incredibly satisfying. It’s packed with protein, low in carbs, and comes together in one pan, which makes it perfect for busy weeknights or easy meal prep.

It’s one of those meals that feels like a “shortcut” dinner but still checks all the boxes for something balanced, filling, and actually enjoyable to eat.

Why You’ll Love This High Protein, Low Carb Recipe

High in protein to help keep you full longer
Low in carbs but still very satisfying
One-pan meal = minimal cleanup
Ready in about 20 minutes (that’s less than it would take to order takeout and wait for the delivery!)
Great for meal prep and reheats well
Packed with flavor without heavy sauces

Egg Roll in a Bowl Recipe

Estimated Nutrition: Protein: 32g | Calories: 300 | Fiber: 4g | Fat: 16g | Carbs: 10g

Servings: 4

Ingredients

1 lb ground turkey (or ground chicken)
1 tablespoon sesame oil (or olive oil)
2 cloves garlic, minced
1 teaspoon fresh ginger (or ½ teaspoon ground ginger)
4 cups coleslaw mix (shredded cabbage and carrots)
3 tablespoons low-sodium soy sauce (or coconut aminos)
1 teaspoon rice vinegar
½ teaspoon black pepper
2 green onions, sliced
1 teaspoon sesame seeds (optional)

Instructions

Heat sesame oil in a large skillet over medium heat
Add ground turkey and cook until browned, breaking it apart as it cooks
Stir in garlic and ginger and cook for about 30 seconds
Add coleslaw mix and stir well
Cook for 5–7 minutes until cabbage softens but still has a little crunch
Stir in soy sauce, rice vinegar, and black pepper
Cook for another 2–3 minutes until everything is well combined
Remove from heat and top with green onions and sesame seeds

Chef Tips

Add sriracha or chili flakes if you like a little heat
Use ground beef for a richer flavor (slightly higher fat)
Want extra protein? Add scrambled egg whites at the end
Keep it extra low carb by skipping carrots or reducing them
This dish reheats well but may release moisture—just stir before serving

Meal Prep Tips for Egg Roll in a Bowl

Multiple glass containers filled with ground meat and shredded cabbage are arranged on a kitchen countertop, suggesting egg roll in a bowl meal prep in a modern kitchen setting.

Make a Double Batch (Trust Me on This)
This recipe disappears fast. If you’re already cooking, go ahead and double it—you’ll thank yourself in 2–3 days when dinner is basically done.

Use Airtight Containers (But Don’t Overpack Them)
Store in glass or BPA-free containers and leave a little space at the top. This helps prevent excess moisture buildup, which can make the cabbage soggy.

Drain Before Storing (Game-Changer Tip)
After cooking, let the mixture sit for a few minutes and drain off any excess liquid before portioning. This keeps everything from getting watery in the fridge.

Reheat the Right Way
Microwave: Heat in 60–90 second intervals, stirring in between
Skillet (best option): Reheat on medium heat for a few minutes to bring back texture
If it looks a little wet after reheating, just give it a quick stir—it comes right back together.

Add Fresh Toppings Later
Wait to add green onions and sesame seeds until after reheating. It keeps the flavor fresh and gives it that just-made feel.

Turn It Into Multiple Meals (So You Don’t Get Bored)
Serve over cauliflower rice for a fuller meal
Wrap in lettuce cups for a lighter option
Add a fried egg on top for a breakfast-style bowl
Toss in extra soy sauce + sriracha for a flavor boost mid-week

Freezer-Friendly (With a Small Adjustment)
You can freeze it, but for best texture, slightly undercook the cabbage before freezing. Store up to 2 months and thaw overnight in the fridge before reheating.

Diet Compatibility

High Protein
Low Carb
Keto-Friendly (with small adjustments)
Gluten-Free (if using coconut aminos)
Meal Prep Friendly

Note for GLP-1 Users

If you are taking a medication like Wegovy, Zepbound or Mounjaro, this recipe is a great option when you want something flavorful but still light and manageable.

The protein helps with fullness, while the simple ingredients make it easier to tolerate than heavier, fried foods. Since it’s not overly greasy (like takeout food!), it tends to sit better for many people. You can also adjust portion size or seasoning based on your appetite and tolerance.

Other Recipes You Might Like

A bowl filled with ground meat, shredded cabbage, carrots, and chopped green onions. Text below reads: “Egg Roll In A Bowl—your easy low carb high protein meal. Find this egg roll in a bowl recipe at betterhealthcollective.co.”.

Please note: This website contains affiliate links. As an Amazon Associate, we earn from qualifying purchases at no additional cost to you.

Better Health Collective Team

The Better Health Collective Team creates clear, research-supported guides on nutrition, wellness, and healthy living. Their mission is to simplify evidence-based information and make it practical, approachable, and easy to apply to everyday life.