You're enjoying your ketogenic diet but, every once in a while, you get cravings for something a little different, something with a hint of exotic. You start reminiscing about that delicious Chinese takeout, especially those golden brown, crispy egg rolls. Then it hits you - are egg rolls keto? If you're wondering about this, then you're in the right place. The good news is, you can absolutely enjoy egg rolls on your keto diet! Let's dive into the delicious world of low-carb egg rolls, as well as an easy, delightful recipe for a keto egg roll in a bowl.
Keto Egg Rolls: Yes, They Do Exist!
Traditional egg rolls aren't exactly low carb recipes. They contain wheat flour-based egg roll wrappers, stuffed with meat, and often served with sweet-and-sour sauce. These components, particularly the egg roll wrappers and the sauce, can be high in net carbs, which aren't ideal for a ketogenic diet.
However, don't lose heart! A keto-friendly egg roll is not just a myth; it's a reality you can enjoy. By making some clever switches, such as using ground turkey or ground beef, and cutting out the high-carb wrappers altogether, you can turn this popular Asian egg roll into a low-carb egg roll - the perfect appetizer or main course for your keto diet.
Mastering the Keto Egg Roll in a Bowl Recipe
Craving an egg roll while on a low-carb diet? Look no further! The beauty of this recipe is that it's versatile and easy to make, especially for busy weeknights. Let's get into the details of the delicious recipe, keeping a keen eye on the net carbs and maintaining a balance of healthy fat.
Ingredients:
- 1 lb ground pork, chicken, or beef
- 1 tbsp avocado or olive oil
- 1 small onion, finely diced
- 3 green onions, thinly sliced
- 2 cloves garlic, minced
- 1 tsp fresh ginger, grated
- 1 tbsp soy sauce or coconut aminos
- 1 tsp rice vinegar or apple cider vinegar
- 1/4 tsp xanthan gum (optional, for thickness)
- 1 package (14 oz) coleslaw mix or shredded cabbage
- Salt and pepper to taste
- 1 tsp sesame seeds (optional)
Instructions:
Heat the oil in a large skillet over medium-high heat. Add the ground meat and cook until it's broken into small pieces and no longer pink, about 4-5 minutes.
Add the diced onion, green onions, garlic, and fresh ginger. Cook, stirring occasionally, until the onions are translucent, about 3-5 minutes.
Stir in the soy sauce or coconut aminos, vinegar, and xanthan gum (if using). Cook for another minute to blend the flavors.
Add the coleslaw mix or shredded cabbage. Cook, stirring often, until the cabbage is tender. Season with salt and pepper to taste.
Sprinkle with sesame seeds before serving, if desired.
This simple, easy keto recipe provides a ton of flavor with each bite, making it a great option for the whole family. One serving of this recipe is low in net carbs and high in healthy fats, perfect for a low-carb diet or ketogenic diet.
Nutritional Information:
Serving: 1/6 of the recipe, Calories: 255, Fat: 17g, Saturated Fat: 6g, Protein: 21g, Net Carbs: 5g
Prepping Your Kitchen: The Essentials
To whip up this keto egg roll in a bowl recipe, here are some supplies you'll need:
- A large skillet or wok: These are essential for stir-frying your meat mixture.
- A sturdy spatula: This will help you break up your ground meat into small pieces.
- Measuring spoons and cups: Accuracy matters when it comes to maintaining the right macronutrient ratios in keto recipes.
- Sharp knife and chopping board: These are a must for prepping your veggies and other ingredients.
- Mixing bowls: These come in handy when you want to combine your ingredients before cooking.
- Garlic press (optional): If you prefer minced garlic without the work, a garlic press can be handy.
Comparing Homemade Keto Egg Rolls
To help you understand how keto-friendly homemade egg rolls stack up against each other, here's a comparison chart of 20 different homemade keto egg rolls recipes. The comparison includes factors such as net carbs, preparation time, ingredients used, and versatility of the recipe. Note that each of these recipes uses different combinations of ground meat, coconut aminos or soy sauce, fresh ginger, and even some different varieties of cabbage like broccoli slaw.
Key Takeaways: Unraveling the Mystery, Are Egg Rolls Keto?
- Traditional Egg Rolls and Keto: Traditional egg rolls, a staple in many Chinese restaurants, aren't typically keto-friendly. This is largely due to their high net carb count, stemming from the wheat flour-based egg roll wrappers and sweet, sugary sauces. On average, a standard egg roll can contain upwards of 20g net carbs, which exceeds the daily limit for most individuals on a ketogenic diet.
- Keto-Friendly Versions: The good news is, with some creative kitchen work, we can say yes to the question "Are egg rolls keto?" Keto egg rolls adopt a new approach by ditching the carb-heavy wrappers and opting for a deconstructed version served in a bowl. These easy egg roll bowl recipes mimic the satisfying flavors and textures of a traditional egg roll, without the excessive carbs. They're essentially a deconstructed egg roll, with the same great taste minus the guilt!
- Choosing Your Protein: Keto egg roll recipes commonly use ground meat, including chicken, beef, or pork. The chosen meat is usually cooked until golden brown on medium heat, and its natural flavors complement the aromatic spices and sauces. Ground turkey or even a blend of different ground meats can also be used, giving you the flexibility to suit your preference or what's available in your fridge!
- Maintaining Classic Flavors: Green onions, fresh ginger, and soy sauce or coconut aminos are key players in keeping the classic Asian flavors intact in your keto egg roll. The soy sauce or coconut aminos add that quintessential umami taste, while the green onions and fresh ginger provide a kick of freshness and a zesty, spicy note. Additional spices like garlic powder and drizzles of sesame oil can further elevate these flavors, making every bite a joy to savor.
- A Quick and Easy Meal: Being a perfect recipe for busy weeknights, a keto egg roll in a bowl can be prepared in as little as 15 minutes. It involves a simple process of sautéing your meat and spices, then tossing in your vegetables until tender. No complex culinary techniques are required, which makes it a favorite for an easy meal after a long day or for next day meal prep.
- Low in Net Carbs: Perhaps the best part about these low-carb egg roll bowls is their minimal net carb count. With only 5g of net carbs per serving, the keto egg roll in a bowl fits perfectly into a low-carb or ketogenic diet. This allows you to enjoy a serving of this recipe guilt-free, satiating your Chinese food cravings while staying within your daily carb limit.
- Versatile and Customizable: Lastly, the keto egg roll in a bowl recipe is incredibly versatile. Want to make it dairy-free? Just use olive oil or avocado oil instead of butter. Can't find ground pork? Substitute it with ground chicken or turkey. Looking to add more veggies? Toss in some broccoli slaw or use cauliflower rice instead of coleslaw mix. The possibilities to tweak the recipe to your liking are endless, making it a great option for various dietary preferences.
In summary, while traditional egg rolls might be off-limits on a ketogenic diet, their keto counterparts certainly aren't. With a few smart tweaks and a dash of culinary creativity, you can easily enjoy the flavors of this beloved Asian dish without straying from your low-carb goals.
The Perfect Asian-Inspired Meal for Your Keto Diet
Now you know the answer to the question, "Are egg rolls keto?" While the traditional recipe may not fit the bill, this adapted, deconstructed keto egg roll in a bowl is an excellent alternative that doesn't skimp on flavor. Easy to make and chock-full of delicious, satisfying ingredients, it's sure to become a regular in your meal plans.
This low-carb meal offers the perfect way to spice up your ketogenic diet while keeping your macros in check. Whether you're craving Chinese restaurant flavors or simply want a tasty, easy meal for next time, this keto-friendly egg roll recipe is a surefire winner. Enjoy the sweet carrots, crunchy cabbage, and nutty flavor of sesame seeds in your own cabbage "crack slaw," all while staying on track with your keto goals. Bon appetit!
Keto Egg Roll in a Bowl
Experience the flavors of a classic egg roll without the carbs! This Egg Roll in a Bowl combines savory pork sausage with the crunch of coleslaw, all tied together with aromatic garlic and ginger. Finished with a hint of coconut aminos and garnished with sesame seeds and green onions, it's a keto-friendly delight that's both quick and satisfying.
Ingredients
- 1 lb. Breakfast Pork Sausage
- ● 1 Package coleslaw mix
- ● ⅓ c. Coconut aminos
- ● 2 Cloves minced garlic
- ● 2 tsp. Grated fresh ginger
- ● ½ Onion chopped
- ● 1 tbsp. Sesame oil
- ● Sesame seeds
- ● Green onion
Instructions
Place 1 tablespoon of sesame oil into a skillet over medium high heat. Add in 1 lb. of
breakfast pork sausage and half of an onion chopped to the skillet, and cook until the
meat is completely browned and the onions are beginning to soften.
2. Reduce heat to medium. Add 2 cloves of minced garlic and 2 tsp of grated fresh
ginger to the skillet and stir to combine.
3. Pour ⅓ cup of coconut aminos into the skillet and stir to loosen all of the bits from the
bottom of the pan.
4. Add a package of coleslaw mix to the skillet, and cook for an additional 5 minutes
until the vegetables begin to soften. Stir often during this step.
5. Serve the egg roll in a bowl with fresh chopped green onions and sesame seeds.
Hello, I'm Melissa, the founder and visionary behind Everyday Ketogenic. With more than 12 years of experience in content creation, recipe development, and blogging, I've cultivated this platform into a leading resource for anyone interested in the ketogenic lifestyle. Everyday Ketogenic is my canvas, where I paint with words and ideas, bringing the keto world to life.