If you want a high-protein, low-carb, and super flavorful meal, this High Protein Egg Roll in a Bowl is the perfect choice. It takes everything you love about classic egg rolls—savory meat, crunchy cabbage, garlic, and bold sauce—and turns it into a healthy, one-pan dish without the fried wrapper.
This recipe is perfect for meal prep, quick dinners, or anyone focused on high-protein eating while still enjoying delicious food.
🥢 Why You’ll Love This Recipe
This dish is packed with protein, low in carbs, and incredibly easy to make. It’s ready in under 30 minutes, uses simple ingredients, and delivers that takeout-style flavor at home. Plus, it’s super filling and keeps you satisfied for hours, making it ideal for weight loss or muscle-building goals.
🛒 Ingredients You’ll Need
Here’s everything you need to make this protein-packed bowl:
- 1 lb (450g) lean ground turkey, chicken, or beef
- 1 cup cooked shredded chicken (for extra protein boost)
- 1 tablespoon sesame oil (or olive oil)
- 3 cloves garlic (minced)
- 1 teaspoon fresh ginger (grated)
- 1 small onion (chopped)
- 1 bag coleslaw mix (4–5 cups cabbage and carrots)
- 3 tablespoons soy sauce (or low-sodium option)
- 1 tablespoon oyster sauce (optional)
- 1 teaspoon rice vinegar
- ½ teaspoon black pepper
- ½ teaspoon chili flakes (optional)
- 2 eggs
- 2 green onions (sliced)
Optional toppings:
- Sesame seeds
- Sriracha or chili oil
🔪 How to Make High Protein Egg Roll in a Bowl
Step 1: Cook the Protein
Heat sesame oil in a large skillet over medium heat. Add ground turkey (or other meat) and cook until browned, breaking it apart as it cooks.
Step 2: Add Extra Protein
Stir in the shredded chicken and cook for another 2–3 minutes to boost protein content.
Step 3: Add Aromatics
Add onion, garlic, and ginger. Cook for 2–3 minutes until fragrant and slightly softened.
Step 4: Add Vegetables
Stir in the coleslaw mix and cook for 4–6 minutes until the cabbage softens but still has a slight crunch.
Step 5: Add Sauce
Pour in soy sauce, oyster sauce, rice vinegar, black pepper, and chili flakes. Mix well to coat everything evenly.
Step 6: Add Eggs
Push everything to one side of the pan. Crack the eggs into the empty space and scramble them. Once cooked, mix them into the rest of the dish.
Step 7: Finish & Serve
Top with green onions and sesame seeds. Serve hot.
🍽️ Serving Ideas
This dish is great on its own, but you can also serve it with:
- Cauliflower rice for a low-carb meal
- Steamed rice for extra carbs
- Lettuce wraps for a fresh crunch
- Extra sauce or chili oil
💪 Why This Recipe Is High Protein
This version is especially high in protein because it combines:
- Ground meat
- Shredded chicken
- Eggs
This combination helps support muscle growth, keeps you full longer, and makes it perfect for fitness-focused diets.
🌟 Variations
You can easily customize this recipe:
- Spicy Version: Add sriracha or chili oil
- Keto Version: Use coconut aminos and skip carrots
- Vegetarian: Replace meat with tofu or tempeh
- Extra Crunch: Add water chestnuts
- Saucy Version: Add extra soy sauce or hoisin
🧊 Storage & Meal Prep
Store in an airtight container in the refrigerator for up to 4 days. Reheat in a skillet or microwave. This recipe is excellent for meal prep and tastes even better the next day.
🧡 Final Thoughts
This High Protein Egg Roll in a Bowl is the ultimate healthy comfort meal—quick, flavorful, and packed with protein. It’s easy to make, perfect for meal prep, and satisfies takeout cravings without the extra carbs or calories. Once you try it, it’s sure to become a staple in your weekly routine.