Is egg roll in a bowl healthy?

Very: about 320 calories with 32g of protein and 4g of fiber a bowl, no frying, and a full serving of vegetables. It is naturally low carb and, without the wonton strips, keto-friendly at roughly 7g net carbs.

What meat is best for egg roll in a bowl?

Ground pork is the traditional choice and tastes richest. Lean ground turkey or chicken gives the best protein-to-calorie ratio, and 90% lean ground beef works too.

How long does egg roll in a bowl last in the fridge?

Up to 5 days in an airtight container. Keep the sriracha yogurt sauce and wonton strips separate and add them when you eat.

Can I add an egg to egg roll in a bowl?

Yes. Push the mixture to one side of the skillet, scramble one or two eggs in the empty space, then fold everything together. It adds about 6g of protein per egg.

Home › High Protein › Egg Roll in a Bowl

Egg roll in a bowl

By Ami · September 3, 2026 · ★★★★★ 4.8 from 58 reviews · Jump to Recipe · Print

This egg roll in a bowl is everything I love about the inside of an egg roll — savory ground turkey, ginger, garlic and a heap of cabbage in a soy sesame sauce — without the wrapper or the deep fryer, done in one skillet in 20 minutes. Every bowl lands around 32g of protein and under 10g of net carbs, which is why it lives in my high protein bowl rotation year-round.

Egg roll in a bowl — browned ground turkey with shredded cabbage and carrot in soy ginger sauce topped with scallions, sesame seeds, wonton strips and creamy sriracha drizzle — easy 20-minute high protein recipe

This one-skillet dinner is basically a 20-minute reset.

It's all protein and vegetables. A pound of lean ground turkey and a whole bag of coleslaw mix add up to about 32g of protein and a serious pile of fiber for around 320 calories a bowl — the same "big volume, big protein" idea behind the chicken burrito bowls. See how it fits your day with the protein calculator.
The bag of coleslaw mix does all the chopping. Pre-shredded cabbage and carrot go straight into the skillet, which is the entire reason this is a 20-minute dinner and not a 40-minute one.
The creamy sriracha drizzle is Greek yogurt. Same cooling, spicy finish as the takeout yum-yum sauce, a fraction of the fat and a little extra protein — the same swap that makes the smash burger tacos sauce work.

Here's what you'll need.

Everything here is a regular grocery-store run. Ground pork is the classic and tastes richer; 93% lean ground turkey is what I use most weeks for the protein-to-calorie math. A 14-ounce bag of coleslaw mix is exactly the right amount.

Ingredients for egg roll in a bowl portioned into small bowls — ground turkey, coleslaw mix, garlic, ginger, scallions, soy sauce, rice vinegar, sesame oil, sriracha, Greek yogurt, sesame seeds and wonton strips

Here's how it all comes together.

Step 1 — Brown the turkey

Heat a teaspoon of sesame oil in a large skillet over medium-high and add the ground turkey. Break it up with a wooden spoon and let it get properly browned — 6 to 7 minutes — because those crispy bits are where the flavor lives.

Lean ground turkey browning in a large skillet with sesame oil for egg roll in a bowl

Step 2 — Add garlic, ginger and scallions

Stir in the garlic, grated ginger and the white parts of the scallions. Cook for a minute until the whole kitchen smells like an egg roll — that's your cue.

Minced garlic, grated ginger and sliced scallions being stirred into browned ground turkey in a skillet

Step 3 — Pile in the cabbage

Add the entire bag of coleslaw mix. It will look like far too much — it isn't. Toss it with tongs and cook 4 to 5 minutes until it wilts and shrinks by half but still has a little bite.

Shredded cabbage and carrot coleslaw mix being tossed on top of browned ground turkey in a skillet

Step 4 — Sauce it

Pour in the soy sauce, rice vinegar and the rest of the sesame oil, and toss for a minute so every strand of cabbage is glossy and seasoned. Taste — it may want a pinch more salt or a squeeze of sriracha.

Soy sauce and rice vinegar being poured over ground turkey and wilted cabbage in a skillet for egg roll in a bowl

Step 5 — Whisk the creamy sriracha sauce

In a small bowl, whisk the Greek yogurt with sriracha, a teaspoon of soy sauce and a splash of water until it's a drizzle. Thin it more than you think — it should run off the spoon.

Creamy sriracha Greek yogurt sauce being whisked in a small white bowl beside a bottle of sriracha

Step 6 — Bowl it up and finish

Spoon into bowls, zigzag the sriracha sauce over the top and finish with the green scallion tops, sesame seeds and a handful of crispy wonton strips for the egg-roll crunch.

Finishing egg roll in a bowl with sliced scallions, sesame seeds, wonton strips and a creamy sriracha drizzle

Two bowls of high protein egg roll in a bowl on cream linen with chopsticks and extra sriracha sauce — easy 20-minute one-skillet dinner

Things I learned while testing this recipe.

Brown the meat harder than feels right. Pale, steamed ground turkey tastes flat. Let it sit and crisp before you stir, and the whole bowl tastes meatier.
Don't cook the cabbage to death. Four or five minutes and it's sweet and tender but still has texture. Ten minutes and it's watery slaw soup.
Add the sauce at the very end. Soy sauce in too early draws water out of the cabbage and dilutes everything. Last minute, high heat, quick toss — it stays glossy.
Wonton strips are worth it. They're the "egg roll" part. Crushed rice crackers or a handful of the air fryer chicken tenders panko trick — toasted in a dry pan — work in a pinch.

Meal prep it — five lunches from one skillet.

It reheats better than almost any stir fry. No rice to dry out, no sauce to break — 90 seconds in the microwave and it's back.
Portion into five containers, sauce on the side. Keep the sriracha yogurt in a small tub and the wonton strips in a bag so they stay crunchy.
Bulk it up when you need to. Serve over rice or cauliflower rice, or stir in a scrambled egg at the end for even more protein — the same finishing move as the cottage cheese egg bites crowd swears by.

Here's what I'd serve with this.

Today's other new recipe, beef and broccoli, alongside this makes a complete better-than-takeout night with the same pantry sauce ingredients.
Air fryer honey garlic shrimp on top turns it into a surf-and-turf bowl in 12 extra minutes.
Keep the theme going with honey garlic chicken bowls later in the week — same rice, different sauce.
On a cold night, start with a cup of white chicken chili.
And chocolate cottage cheese mousse keeps dessert in the high-protein lane.

Just in case you have leftovers.

Storing: refrigerate in an airtight container up to 5 days — this is one of the best make-ahead lunches on the site. Keep the sriracha sauce and wonton strips separate. It freezes for up to 2 months, though the cabbage softens on thawing.

Reheating: microwave for 90 seconds, stirring halfway, or toss in a hot skillet for 3 minutes. Add the cold drizzle and crunchy toppings after heating. It's also very good cold, straight from the fridge, salad-style.

More easy high protein recipes...

Cheeseburger bowls — 20-minute high protein dinner

Chicken burrito bowls — healthy 30-minute meal prep, 42g protein

Smash burger tacos — crispy, cheesy, 20 minutes

Cottage cheese egg bites — fluffy high protein meal prep

Egg roll in a bowl

★★★★★ 4.8 from 58 reviews — egg roll in a bowl with lean ground turkey, shredded cabbage and carrot in a soy ginger sauce, finished with a creamy sriracha drizzle. One skillet, 20 minutes, 32g protein a bowl, low carb and meal-prep friendly.

Prep 5 min · Cook 15 min · Total 20 min · Serves 4 · Category: High Protein · Cuisine: Asian-American

Ingredients

Skillet: 1 lb 93% lean ground turkey (or ground pork)
2 tsp toasted sesame oil, divided
4 garlic cloves, minced · 1 tbsp grated fresh ginger
4 scallions, sliced, whites and greens separated
1 (14 oz) bag coleslaw mix (shredded cabbage and carrot)
3 tbsp low-sodium soy sauce
1 tbsp rice vinegar
½ tsp black pepper · pinch of salt to taste
Creamy sriracha sauce: ½ cup plain Greek yogurt
1–2 tbsp sriracha · 1 tsp soy sauce · 1–2 tbsp water
To finish: 1 tbsp toasted sesame seeds · ½ cup crispy wonton strips

Instructions

Brown. Heat 1 tsp sesame oil in a large skillet over medium-high. Add the turkey and cook, breaking it up, until well browned, 6–7 minutes.
Aromatics. Stir in the garlic, ginger and scallion whites; cook 1 minute until fragrant.
Cabbage. Add the whole bag of coleslaw mix and toss with tongs. Cook 4–5 minutes until wilted but still slightly crisp.
Sauce. Add the soy sauce, rice vinegar, remaining 1 tsp sesame oil and pepper. Toss 1 minute until glossy. Taste and adjust salt.
Drizzle. Whisk the Greek yogurt, sriracha, soy sauce and enough water to make a pourable sauce.
Finish. Divide among 4 bowls. Drizzle with the sriracha sauce and top with scallion greens, sesame seeds and wonton strips.

Notes: Ground pork, chicken or 90% lean beef all work. For extra vegetables, add sliced mushrooms or a diced bell pepper with the cabbage. Gluten-free: use tamari and skip the wonton strips (toasted sliced almonds give the crunch). Keto/low carb: leave off the wonton strips and it's about 7g net carbs a bowl. Serve over rice or cauliflower rice to stretch it to 6 servings.

Nutrition (per bowl, estimated): 320 calories · 32g protein · 14g carbs · 14g fat · 4g fiber

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FAQ

Is egg roll in a bowl healthy?: Very — about 320 calories with 32g of protein and 4g of fiber a bowl, no frying, and a full serving of vegetables. It's naturally low carb and, without the wonton strips, keto-friendly at roughly 7g net carbs.
What meat is best for egg roll in a bowl?: Ground pork is the traditional choice and tastes richest. Lean ground turkey (used here) or chicken gives the best protein-to-calorie ratio, and 90% lean ground beef works too.
How long does egg roll in a bowl last in the fridge?: Up to 5 days in an airtight container, which makes it one of the best meal prep lunches around. Keep the sriracha yogurt sauce and wonton strips separate and add them when you eat.
Can I add an egg to egg roll in a bowl?: Yes — push the mixture to one side of the skillet, scramble one or two eggs in the empty space, then fold everything together. It adds about 6g of protein per egg.