you want the flavor and crunch of an egg roll, but not the fryer, not the mess, and definitely not the carbs. this is that recipe. the keto egg roll in a bowl that eats like comfort food but cooks like a weekday hack.
20 minutes, one pan, no excuses. this one’s been tested, tweaked, and perfected by a small army of home cooks who all had the same complaint: “why do so many egg roll bowls taste like nothing?” problem solved.
this one’s bold, hot, savory, and impossible to mess up.
why this egg roll bowl hits harder
it’s fast. it’s foolproof. it’s flexible. the perfect weeknight low-carb meal for when takeout sounds tempting but your fridge is already stocked.
- incredibly fast: from zero to dinner in 20 minutes.
packed with real flavor: no more soy sauce and sadness. fresh aromatics, a killer sauce, and just enough heat make every bite pop. - diet-friendly: naturally low-carb, gluten-free, and keto-friendly. add rice if your family still rides the carb train.
- one-pan cleanup: less time washing, more time eating.
meal prep gold: holds up for days in the fridge and reheats like a dream.
the protein: where flavor starts
this recipe works with whatever protein fits your plan. pork, chicken, turkey, tofu, even shrimp. it all plays well with the sauce.
- ground pork or sausage: the classic. full, rich, savory. use mild breakfast sausage or plain pork for that familiar egg roll punch.
- ground chicken or turkey: leaner and lighter, still satisfying. boost seasoning or add an extra splash of soy sauce to balance the lower fat.
feeling wild? try shrimp, thin-sliced steak, or shredded rotisserie chicken added at the end. for vegan, go with plant-based crumbles. flavor sticks to everything here.
the veggies: where texture lives
coleslaw mix is your best friend. bagged cabbage and carrots—done. 14 to 16 ounces is perfect. broccoli slaw works if you want extra crunch and fiber.
want to level it up? add sliced mushrooms sautéed with the aromatics, water chestnuts for crisp contrast, or bean sprouts for freshness. the mix should be colorful, varied, and still have a little snap.
the aromatics: no more bland bowls
powders are fine for emergencies. but if you’ve got a knife and five minutes, fresh is best.
- ginger and garlic: mince a tablespoon of ginger and three cloves of garlic. the payoff is massive.
- onion: sauté half a diced onion before anything else. it’s the quiet hero that builds the whole flavor base.
once the aromatics hit heat, everything else just layers on top.
the sauce: flavor that sticks
here’s the difference between another bland bowl and a craveable keto stir fry that earns a spot in your rotation. whisk this sauce before you start cooking:
soy sauce (low-sodium or tamari for gluten-free, coconut aminos if soy-free), toasted sesame oil, and rice vinegar. that trio builds depth, heat, and tang.
add a tiny spoon of hoisin or oyster sauce if you want extra umami and richness. keep it balanced—salty, sweet, nutty, sharp.
high volume, low calorie satisfaction
this is where this bowl really flexes. the secret is the massive volume of low-calorie ingredients that fill you up without overloading the macros.
high-volume, low-calorie base: most of the bulk comes from cabbage and carrots in the coleslaw mix. they’re low in calories, high in fiber, and take up space… in a good way. you’ll be full long before you’re over your calorie target.
controllable calorie count: the base recipe averages around 400 calories per serving. a perfect number for a meal that’s big, satisfying, and still fits neatly into a calorie-conscious day.
adjust that number up or down by changing your protein or fat source.
protein is the key variable:
- for the lowest calorie version, use 93/7 ground turkey, ground chicken, or shrimp.
- for a mid-range option, lean ground pork works great. just drain it well after browning.
- for a higher-calorie but keto-friendly version, go for sausage or 80/20 ground beef.
healthy fats vs. no fats:
a small drizzle of sesame oil adds massive flavor with minimal calories. it’s the smart move for low-calorie cooking that still tastes rich.
tips for keeping it lean:
- choose ground turkey or chicken for the lowest calorie base.
- always drain the meat well after cooking to cut unnecessary fat.
- garnish with green onions or sesame seeds, not fried toppings like chow mein noodles or cashews.
- keep it light and low-carb by serving it solo or over cauliflower rice.
pro tips for perfect texture
don’t overcook the cabbage. you want tender-crisp, not baby food. three to five minutes is enough.
use high heat. let the pan kiss the vegetables, not steam them. wok, cast iron, or a big skillet will do.
prep before you cook. chop, measure, whisk, then move fast. this dish waits for no one.
drain the grease. after browning pork or beef, get rid of the excess. you want flavor, not slick.
ways to make it yours
the egg part: scramble two eggs right in the pan by pushing the mix aside, or top your bowl with a fried egg for a runny, golden sauce effect.
- add crunch: toss on crushed cashews, crispy wonton strips, or chow mein noodles. texture keeps it fun.
- make it spicy: go gentle with red pepper flakes—start with half a teaspoon. want more? try sriracha, sambal oelek, or chili crisp.
- turn it into soup: pour in 3 to 4 cups of chicken or veggie broth after sautéing to turn this into a fast, cozy egg roll soup.
how to serve it
- keep it keto: eat it straight or pile it over cauliflower rice.
- family mode: serve with steamed jasmine rice or brown rice to fill the crowd.
- make it handheld: spoon the mix into lettuce cups or low-carb tortillas for easy wraps.
storage and meal prep
this is peak keto meal prep material. store leftovers in the fridge for up to four days in an airtight container. reheat gently in the microwave or in a skillet until warm.
keep crunchy toppings separate and add right before eating. skip the freezer, cabbage doesn’t forgive that.
why it works
this egg roll in a bowl isn’t trying to fake anything. it’s quick, cheap, and ridiculously flavorful. it gives you the crunch, salt, and umami you want from takeout without the carbs or grease.
it’s one of those keto dinners that actually satisfies, doesn’t taste like “diet food,” and keeps you full for hours. 20 minutes, one pan, zero regret.
it’s everything you need
this is the only egg roll in a bowl recipe you’ll ever need. it’s fast, balanced, and flexible enough to make five different ways. it hits every note, crunchy, salty, savory, a little spicy… and leaves you feeling like you cooked something real.
no deep fryer, no takeout, no compromise. just real food that happens to be keto.
low calorie & carb egg roll in a bowl
Equipment
- Large Skillet or Wok: This is the most important piece. A 12-inch skillet is a good minimum size to avoid overcrowding the ingredients, especially the bulky coleslaw mix. A wok is even better because its high, sloped sides make stir-frying easier and contain everything neatly.
- Spatula or Wooden Spoon: You’ll need a sturdy utensil for breaking up the ground meat and stirring everything together. A heat-resistant spatula or a classic wooden spoon works perfectly.
- Cutting Board and Knife: For prepping the fresh aromatics like onion, garlic, and ginger.
- Small Bowl: For whisking the sauce ingredients together before adding them to the pan. This ensures the flavors are evenly distributed.
Ingredients
For the Bowl:
- 1 tbsp Sesame Oil or avocado oil
- 1 lb Ground Pork Turkey, or Chicken
- 1/2 cup Yellow Onion diced
- 1 tbsp Fresh Ginger minced
- 3-4 cloves Fresh Garlic minced (about 1 tbsp)
- 1 14-16 oz bag Coleslaw Mix (or broccoli slaw)
- 1/2 cup Green Onions sliced (whites and greens separated)
For the “Level-Up” Sauce:
- 1/4 cup Low-Sodium Soy Sauce or Tamari/Coconut Aminos
- 1 tbsp Toasted Sesame Oil
- 1 tsp Rice Vinegar
- 1-2 tsp Sriracha or Chili Garlic Paste optional, for heat
Optional Garnishes & Add-ins:
- 1 tbsp Sesame Seeds
- Crispy Chow Mein Noodles or Wonton Strips for crunch
- 1 8 oz can Sliced Water Chestnuts, drained
- 4-8 oz Sliced Mushrooms cremini or shiitake
- 2 Eggs for scrambling or frying
Instructions
- Prepare the Sauce: In a small bowl, whisk together all sauce ingredients: soy sauce, toasted sesame oil, rice vinegar, and sriracha (if using). Set aside.
- Brown the Protein: Heat 1 tbsp of oil in a large skillet or wok over medium-high heat. Add the ground meat and cook, crumbling, until browned. Drain any excess grease and remove the meat from the skillet with a slotted spoon.
- Sauté Aromatics: In the same skillet, add the diced onion and the white parts of the green onions (and mushrooms, if using). Sauté for 3-4 minutes until softened.
- Add Garlic & Ginger: Add the minced fresh garlic and ginger to the skillet and cook for 1 minute more until fragrant, stirring constantly.
- Wilt the Cabbage: Add the entire bag of coleslaw mix to the skillet. Stir-fry for 3-5 minutes, allowing it to cook down but still retain some crunch. If the pan seems dry, add a tablespoon of water or broth to help it steam.
- Combine & Sauce: Return the cooked meat to the skillet. If using water chestnuts, add them now. Pour the prepared sauce over everything and stir to combine. Cook for 1-2 minutes until everything is heated through.
- Serve: Portion into bowls. Garnish generously with the green parts of the green onions, sesame seeds, and crispy chow mein noodles (if desired).
Notes
Helpful but Not Required
- Garlic Press/Ginger Grater: These tools can speed up the prep work for your fresh aromatics, but a knife will do the job just fine.
- Slotted Spoon: This is very useful for removing the cooked meat from the skillet while leaving the rendered fat behind, which you can then drain.
- Measuring Cups and Spoons: For accurately measuring the sauce ingredients and vegetables.
Davin is a jack-of-all-trades but has professional training and experience in various home and garden subjects. He leans on other experts when needed and edits and fact-checks all articles.