High Protein Egg Roll in a Bowl
Quick Culinary Answer: This high-protein egg roll in a bowl delivers all the authentic ginger-garlic flavor of a deep-fried egg roll with 35g protein, only ...
Cook High Protein Egg Roll in a Bowl for 10 until the internal temperature reaches 165°F Minimum. Rest for 5–10 Mins before slicing so juices redistribute and carryover heat reaches full USDA FSIS food safety standards.
Quick Look
| Recipe | High Protein Egg Roll in a Bowl |
| Cook Time | 10 |
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Got chicken? Never wonder what’s for dinner again.
This high-protein egg roll in a bowl delivers all the authentic ginger-garlic flavor of a deep-fried egg roll with 35g protein, only 6g net carbs, and 270 calories. Ready in 17 minutes flat, lean ground chicken is stir-fried with crunchy cabbage slaw, toasted sesame oil, and savory tamari to 165°F (74°C).
Ditching the Wrapper: Macro Efficiency in Action
A standard restaurant deep-fried egg roll packs over 250 calories and 25g of refined flour carbohydrates with fewer than 5 grams of protein. By eliminating the wheat pastry wrapper and high-temperature deep frying, this deconstructed bowl shifts the macronutrient ratio entirely to lean poultry protein and fiber-dense cruciferous vegetables without sacrificing crunch.
Step-by-Step Culinary Walkthrough
- Wok Heat: Get your wok or wide skillet sizzling hot with aromatic toasted sesame oil.
- Brown Chicken & Aromatics: Sauté ground chicken with fresh grated ginger and minced garlic until sizzling and 165°F (74°C).
- Dump Slaw: Add pre-shredded coleslaw mix for maximum weeknight convenience and time savings.
- Sauce & Flash Stir: Toss with tamari, rice vinegar, and sriracha over high heat for exactly 3 minutes.
- Sesame Crunch Finish: Fold in fresh scallions and toasted sesame seeds, serving immediately.
Egg Roll Nutritional Comparison
| Format | Protein | Net Carbs | Fiber | Calories |
|---|---|---|---|---|
| Chicken Egg Roll in a Bowl (This Recipe) | 35g | 6g | 5g | 270 |
| 2 Fried Takeout Egg Rolls | 8g | 42g | 2g | 440 |
| Steamed Chicken Dumplings (6 pcs) | 16g | 32g | 1g | 310 |
Chef’s Pairings & Related Tested Recipes
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Frequently Asked Questions
Can I freeze egg roll in a bowl for future meal prep?
Freezing is not recommended because thawed shredded cabbage loses its cellular turgor and turns watery. Instead, keep in the refrigerator where it stays perfectly crisp and fresh for up to 4 days.
How can I add extra heat to this dish?
Stir in an additional tablespoon of Sambal Oelek (fresh chili paste) or drizzle with spicy sriracha mayo made from light avocado mayonnaise and hot chili garlic sauce.
Method
The key details are in the summary above.
Essential Benchmarks for Perfect Poultry
Every recipe on Chickeeen relies on these four core culinary physics principles. Use our tested reference cards before you start cooking.
Safe Pull Temp
Exact target internal pull temperatures by cut to lock in maximum moisture.
Resting Time Formula
Retain up to 40% more natural juices with proper carryover heat resting.
Salt Ratio & Timing
Dry brining science and salt penetration window for deeply seasoned poultry.
Crispy Skin Science
The baking powder secret, high heat Maillard reaction, and fat rendering rules.
Nutrition per serving
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Staring Into the Fridge with Raw Chicken?
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Technique Guides
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- Chicken Cuts Guide Breast vs thigh vs drum
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