High Protein Egg Roll in a Bowl Flavorful Meal Prep

December 9, 2025October 15, 2025 by Chef Tavio

Ingredients

Main Protein Options

For this dish, I love using ground chicken or turkey. They both offer great taste and are high in protein. You can swap them for lean beef or pork if you prefer. Just make sure to adjust cooking time as needed.

Essential Vegetables

The coleslaw mix is key. It brings a nice crunch and color to the dish. I use about 4 cups of a mix of shredded cabbage and carrots. You can also add bell peppers or snap peas for extra veggies. Fresh green onions, about 3 finely chopped, add a burst of flavor and freshness.

Seasonings and Aromatics

The flavor comes from simple seasonings. I use:

– 1 tablespoon sesame oil

– 1/4 cup low-sodium soy sauce or gluten-free tamari

– 1 tablespoon rice vinegar

– 3 cloves of minced garlic

– 1 inch piece of grated fresh ginger

– Salt and black pepper, to taste

For a spicy kick, I add 1 tablespoon of sriracha. Garnish with sesame seeds and fresh herbs like cilantro or parsley for a lovely finish. Each ingredient plays a role in creating a tasty and well-balanced meal.

Step-by-Step Instructions

Cooking the Protein

First, grab a large skillet or wok. Heat one tablespoon of sesame oil over medium heat. Once it’s hot, add one pound of ground chicken or turkey. Cook this meat for about 5 to 7 minutes. Break it apart with a spatula as it cooks. You want it fully browned and cooked through.

Incorporating Aromatics

Next, add 3 cloves of minced garlic and one inch of grated ginger to the skillet. Stir this in for about one minute. You will smell the wonderful aroma as it cooks. This step adds a lot of flavor to your dish.

Mixing in Veggies

Now, it’s time to add the veggies. Toss in 4 cups of coleslaw mix. Stir gently for about 4 to 5 minutes. You want the cabbage and carrots to soften and wilt. This makes them tasty and easy to eat.

Adding Flavor

Pour in 1/4 cup of low-sodium soy sauce or gluten-free tamari. Add one tablespoon of rice vinegar next. If you like heat, drizzle in one tablespoon of sriracha. Season with salt and black pepper to taste. Stir to mix everything well and cook for an extra 2 to 3 minutes. This will help all the flavors blend together.

Scrambling Eggs

Now, push the mixture to one side of the skillet. Create an empty space for the eggs. Crack 2 large eggs into this space. Scramble the eggs until set, then mix them into the meat and veggie blend. This step adds protein and richness.

Final Touches and Serving

Finally, add 3 chopped green onions to the skillet. Toss everything together for one more minute. Remove the skillet from heat and portion the mixture into serving bowls. For a nice touch, garnish with sesame seeds and fresh herbs like cilantro or parsley. Enjoy your meal!

Tips & Tricks

Tips for the Best Texture

To get the best texture in your dish, use fresh veggies. Fresh coleslaw mix gives a nice crunch. Cook the meat on medium heat. This helps it brown well without drying out. Push the mix to the side when you scramble the eggs. This keeps the eggs fluffy and separate.

Customizing Flavor Profiles

You can change the flavors to suit your taste. Use ground beef or pork instead of chicken. Add a splash of lime juice for a fresh twist. If you like heat, add more sriracha. For a sweet touch, a bit of honey works well too. Experiment with different herbs like basil or mint for a unique taste.

Serving Suggestions

Serve this dish in a bowl for a nice look. Top with sesame seeds and fresh herbs for color. Pair it with rice or quinoa for extra fiber. You can also serve it with crispy wonton strips for crunch. If you want a lighter meal, enjoy it on its own.

Variations

Vegetarian and Vegan Options

If you want a meat-free dish, you can easily swap out the protein. Instead of ground chicken or turkey, use crumbled tofu or tempeh. Both options absorb flavor well and offer great texture. You can also add more veggies to boost nutrition. Try mushrooms, bell peppers, or zucchini. These add color and crunch without meat.

Ingredient Swaps

Feel free to mix up your ingredients based on what you have. Instead of coleslaw mix, use shredded carrots, broccoli slaw, or even spiralized zucchini. If you want a different flavor, try coconut aminos instead of soy sauce. It’s a bit sweeter and great for a change. To add creaminess, a dollop of plain Greek yogurt works wonders.

Flavor Enhancements

To make your dish pop, consider adding fresh herbs like basil or mint. These herbs bring brightness to your meal. You can also add a splash of lime juice for acidity. If you enjoy heat, toss in more sriracha or some red pepper flakes. These small tweaks can make your meal truly unique and flavorful.

Storage Information

Refrigeration Guidelines

Store your High Protein Egg Roll in a Bowl in an airtight container. Keep it in the fridge. It will stay fresh for up to three days. Make sure it cools to room temperature before sealing. This helps prevent moisture buildup.

Freezing Recommendations

You can freeze this meal prep. Use a freezer-safe container or bag for best results. Before freezing, let it cool completely. This dish can last up to three months in the freezer. To prevent freezer burn, remove as much air as possible before sealing.

Reheating Instructions

When you are ready to enjoy your meal, thaw it overnight in the fridge if frozen. For reheating, use a microwave or stovetop. If using the microwave, heat on high for 2-3 minutes, stirring halfway through. If you prefer the stovetop, use a skillet over medium heat. Stir often until heated through. Enjoy your delicious meal!

FAQs

What is the nutritional information for High Protein Egg Roll in a Bowl?

This dish is packed with protein and nutrients. One serving typically has:

– Calories: About 350

– Protein: 30 grams

– Carbohydrates: 15 grams

– Fat: 20 grams

– Fiber: 3 grams

The ground chicken or turkey gives a great protein boost. The coleslaw mix adds fiber and vitamins. Using low-sodium soy sauce helps cut down on sodium.

Can I make this recipe ahead of time?

Yes, you can! This recipe is great for meal prep. You can cook it in advance and store it in the fridge. It stays fresh for about 3-4 days. Just heat it up when you want to eat.

What are the best side dishes to serve with it?

This dish is tasty on its own, but here are some great sides:

– Steamed rice or cauliflower rice

– Fresh cucumber salad

– Edamame sprinkled with sea salt

– A light miso soup

These sides will balance the flavors well.

How can I make this dish gluten-free?

To make this dish gluten-free, use gluten-free tamari instead of soy sauce. Most other ingredients are naturally gluten-free. Always check labels to be sure. This way, you still enjoy great taste without gluten!

You learned how to create a tasty High Protein Egg Roll in a Bowl. We covered the key ingredients, cooking steps, and tips for the best texture. Remember, you can customize flavors and try different veggies. Store leftovers safely, and reheating is easy! This dish suits many diets, making it fun for all. Now, you can enjoy this dish anytime. Dive in, get cooking, and impress yourself and other