High Protein Egg Roll in a Bowl

When you crave the flavors of an egg roll but want something lighter and easier to prepare, this egg roll bowl delivers exactly that. Ground turkey, crisp cabbage, carrots, and aromatics come together in one skillet with a savory sauce that captures all those familiar takeout flavors. Ready in just 30 minutes with minimal cleanup, this high protein egg roll bowl recipe works for busy weeknights when you need dinner on the table fast. The beauty of this dish lies in its simplicity and versatility—serve it over rice for a hearty meal or enjoy it as-is for a low-carb option that still feels satisfying and complete.

Why You’ll Love This High Protein Egg Roll Bowl Recipe

This one-skillet meal keeps cooking simple without sacrificing flavor. Everything cooks in a single pan, which means less time washing dishes and more time enjoying your dinner. The combination of ground turkey and vegetables creates a balanced plate that feels light yet filling.

The recipe comes together quickly with straightforward steps that work even on hectic evenings. You get the satisfaction of cooking a complete meal from scratch in the same amount of time it would take to order takeout and wait for delivery.

Customization options abound with this recipe. Keep it keto-friendly by skipping the rice, add heat with sriracha, or swap proteins based on what you have available. The base recipe adapts easily to different dietary preferences and taste preferences.

Leftovers reheat beautifully for lunch the next day, and the flavors actually develop overnight as the ingredients have time to meld. Make this on Sunday and you’ll have ready-to-go lunches for the first half of the week.

The protein content clocks in at 32 grams per serving, making this an excellent choice for active individuals or anyone prioritizing protein intake. Combined with the fiber from the cabbage and vegetables, it keeps you satisfied for hours without feeling heavy.

Ingredients for High Protein Egg Roll Bowl

I always use ground turkey for this recipe because it stays lean while providing plenty of protein. Choose 93% lean ground turkey for the best balance between flavor and fat content. If the package looks excessively wet or pale, pick a different one—fresh ground turkey should have a pinkish color without excess liquid pooling.

• 2 tablespoons olive oil, divided
• 1 pound ground turkey
• 1 small sweet onion, finely diced
• 1 cup shredded carrots
• 3 garlic cloves, finely minced
• 1 teaspoon finely minced fresh ginger
• 1/4 cup chicken broth
• 1 small head cabbage, about 8 cups shredded
• 3 tablespoons soy sauce or Tamari
• 1 tablespoon rice vinegar
• 3/4 teaspoon salt
• 1/2 teaspoon black pepper
• 1 teaspoon toasted sesame oil
• Cooked white rice (optional, for serving)
• Green onions, green parts only, thinly sliced (optional, for serving)
• Toasted sesame seeds (optional, for serving)
• Sriracha Mayo (optional, for serving)

Fresh ginger makes a noticeable difference compared to ground ginger powder. Look for ginger root with smooth, tight skin and no wrinkles or soft spots. Store it in the freezer and grate it directly from frozen—this actually makes it easier to work with and keeps it fresh for months.

For the cabbage, green cabbage works perfectly and shreds easily with a sharp knife. I find that buying a whole head and shredding it yourself gives better texture than pre-shredded coleslaw mix, though the pre-shredded version works in a pinch when time is tight. One small head yields about 8 cups when shredded.

Tamari serves as a gluten-free alternative to regular soy sauce with virtually identical flavor. If you’re following Whole30, coconut aminos provide a soy-free option that’s slightly sweeter and less salty. Toasted sesame oil at the end is essential—it adds a nutty depth that regular sesame oil can’t match.

How to Make High Protein Egg Roll Bowl

The key to getting great texture is cooking the turkey thoroughly before adding the vegetables. This creates those browned bits on the bottom of the pan that add serious flavor to the final dish.

1. Heat 1 tablespoon of olive oil in a large skillet over medium heat. Once the oil shimmers, add the ground turkey and break it up with a wooden spoon or spatula. Cook for 5-6 minutes, stirring occasionally and breaking the meat into small crumbles. The turkey should be mostly cooked through with just a hint of pink remaining. Those brown bits sticking to the pan are flavor gold, so don’t worry about them.

2. Push the cooked turkey to one side of the skillet and add the remaining tablespoon of oil to the cleared space. Add the diced onion and cook for 3-4 minutes until it starts to soften and turn translucent. Stir in the shredded carrots, minced garlic, and fresh ginger. Cook for 2 minutes, stirring frequently to prevent the garlic from burning. The aromatics should smell fragrant and the ginger will release its distinctive spicy-sweet aroma.

3. Pour the chicken broth into the pan and use your spatula to scrape up all those browned bits from the bottom. This process, called deglazing, captures all that concentrated flavor and incorporates it into the sauce. Let the broth bubble for about 30 seconds.

4. Add the shredded cabbage along with the soy sauce, rice vinegar, salt, and pepper. The pan will look extremely full at this point, but the cabbage will shrink dramatically as it cooks. Stir everything together to coat the cabbage with the sauce, then cover the skillet with a lid.

5. Reduce the heat to medium-low and let everything cook for 12-15 minutes. Check and stir every 4-5 minutes to ensure even cooking. The cabbage should soften but still maintain some texture—it shouldn’t turn mushy. Taste after 12 minutes and continue cooking if you prefer it more tender.

6. Remove the skillet from the heat and stir in the toasted sesame oil. This finishing touch adds a nutty, aromatic quality that ties all the flavors together. Give everything a final stir to distribute the sesame oil evenly.

7. Serve immediately over cooked rice if desired, or enjoy it on its own for a lower-carb meal. Top with sliced green onions, toasted sesame seeds, and a drizzle of sriracha mayo for extra flavor and visual appeal.

What to Serve with High Protein Egg Roll Bowl

This dish works as a complete meal on its own, but certain additions can round out the plate nicely.

White or Jasmine Rice: The classic pairing that transforms this into a heartier dinner. The rice soaks up the flavorful sauce and provides satisfying carbohydrates for post-workout meals or growing teenagers.

Cauliflower Rice: For those keeping carbs low, cauliflower rice maintains the bowl concept while staying keto-friendly. Season it lightly with salt and a touch of sesame oil before serving.

Crispy Wontons: If you want some crunch, baked or fried wonton strips scattered on top add textural contrast and echo traditional egg rolls. You can also crush them over the bowl like croutons.

Asian Cucumber Salad: A simple cucumber salad dressed with rice vinegar, sesame oil, and a pinch of sugar provides a cool, refreshing counterpoint to the warm, savory bowl. The acidity cuts through the richness beautifully.

Edamame: Steamed edamame pods sprinkled with sea salt make an easy protein-rich side that complements the Asian-inspired flavors. Kids can shell them at the table, which keeps little hands busy.

Spring Rolls: Fresh spring rolls filled with lettuce, herbs, and rice noodles offer a lighter accompaniment that maintains the theme. Serve with peanut sauce or sweet chili sauce for dipping.

Pro Tips & Variations

Make-Ahead Strategy: Prep all your vegetables the night before and store them in separate containers. In the morning, you can even brown the turkey and refrigerate it. When dinner time arrives, you’ll only need 15 minutes to finish the dish.

Boosting the Protein: Top each serving with a fried egg for an additional 6-7 grams of protein. The runny yolk creates an extra sauce that enriches the entire bowl.

Crunch Factor: Add sliced water chestnuts during the last few minutes of cooking for a pleasant crunch that mimics the texture variety found in actual egg rolls. Snap peas also work well and add a pop of bright green color.

Spice Level Adjustment: For heat lovers, add red pepper flakes when cooking the aromatics, or stir in sambal oelek or chili garlic sauce along with the soy sauce. Start with 1 teaspoon and adjust to taste.

Ground Meat Variations: Ground pork creates a richer, more traditional flavor profile similar to classic egg rolls. Ground chicken works but tends to be drier, so add an extra tablespoon of chicken broth if using it. Ground beef also works surprisingly well.

Whole30 Compliant: Swap soy sauce for coconut aminos and skip the rice. Use ghee instead of olive oil for even richer flavor. Check that your chicken broth contains no added sugars.

Vegetarian Version: Replace the ground turkey with crumbled firm tofu or tempeh. Press the tofu well to remove excess moisture before cooking, and add it at the same stage you would add the turkey.

Storage & Reheating Tips

Store leftovers in an airtight container in the refrigerator for 3-4 days. The flavors develop overnight, making day-two servings even more delicious. Keep any rice separate from the egg roll mixture to prevent it from absorbing too much moisture and becoming soggy.

Reheating works best on the stovetop over medium heat with a splash of chicken broth or water to prevent drying. Stir frequently and heat until warmed through, about 5 minutes. The microwave works in a pinch—use 2-3 minutes on high power, stirring halfway through.

I don’t recommend freezing this dish because the cabbage releases water when thawed and becomes unpleasantly limp. The texture suffers significantly, and even reheating can’t restore the original quality. This is one recipe best enjoyed fresh or as refrigerated leftovers.

For meal prep, portion the cooled egg roll mixture into individual containers and add toppings fresh each day. This keeps the sesame seeds crunchy and the green onions bright. If using sriracha mayo, pack it separately and drizzle it on just before eating.

Common Questions

Can I use pre-shredded cabbage or coleslaw mix? Absolutely. Coleslaw mix is a convenient shortcut that already includes both cabbage and carrots. Just adjust the amount of additional carrots you add since the mix contains some already. This cuts prep time significantly.

How do I keep the turkey from getting dry? Don’t overcook it in the first step—leaving it slightly underdone is fine since it continues cooking when you add the vegetables. Using 93% lean instead of 99% lean turkey also helps maintain moisture.

What’s the difference between soy sauce and Tamari? Tamari is a Japanese soy sauce that’s typically gluten-free and has a smoother, less salty taste. Regular soy sauce works perfectly well here, but Tamari is the better choice for anyone avoiding gluten.

Can I make this without sesame oil? While you can skip it, the toasted sesame oil adds a distinctive nutty flavor that really makes the dish taste authentic. A small bottle lasts a long time and elevates many Asian-inspired recipes, so it’s worth having on hand.

How can I make this spicier? Stir in sriracha or sambal oelek with the soy sauce, add red pepper flakes when cooking the garlic and ginger, or top the finished bowls with chili oil. Start conservatively since it’s always easier to add more heat than to tone it down.

This egg roll bowl proves that healthy dinners don’t need to be complicated or time-consuming. The combination of lean protein, vegetables, and bold seasonings creates a meal that satisfies cravings while supporting your nutrition goals. Whether you’re following a specific diet plan or just looking for a quick weeknight dinner, this recipe deserves a regular spot in your rotation.