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Keto Egg Roll in a Bowl (Crack Slaw)

Published: Nov 10, 2016 · Last Updated: Jun 21, 2023 by Kyndra Holley

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Keto Egg Roll in a Bowl is the perfect quick and easy one pot meal. Juicy ground pork, hearty cabbage, onion, garlic and ginger, sautéed with toasted sesame oil, rice vinegar, and soy sauce, topped with green onions, sesame seeds and sriracha. Best if all it can be ready in less than 30 minutes. Take it to the next level by serving it with Keto Yum Yum Sauce

Ingredients in Keto Egg Roll in a Bowl

Ingredient Notes

Ground pork – This keto egg roll in a bowl recipe is made with ground pork, but it is also excellent with ground beef, ground sausage, ground turkey, or a combination of any of ground meats.
Soy sauce – If you don’t eat soy, coconut aminos is a great substitute for this pork egg roll in a bowl.
Sriracha – This adds the perfect amount of heat. While sriracha really adds something special to this dish, it is still fantastic without it.
Rice vinegar – make sure to use unseasoned rice vinegar to keep keto-friendly and sugar free. Seasoned rice vinegar has sugar added.
Toasted sesame oil – this imparts a slight nuttiness to the flavor of the dish.
Ground ginger: You can also use a teaspoon of fresh grated ginger.

How to make the best Egg Roll in a Bowl recipe

Step by step instructions

STEP 1: Heat the sesame oil in a large skillet over medium high heat.

STEP 2: Add the garlic, onion, and white portion of the green onions.

STEP 3: Sauté until the onions are translucent and the garlic is fragrant.

STEP 4: Add the ground pork, ginger, salt, pepper and Sriracha.

STEP 5: Sauté the pork until it is cooked through.

STEP 6: Stir in the coleslaw mix, soy sauce, and rice vinegar.

STEP 7: Sauté until the coleslaw is tender.

STEP 8: Top with green onions and sesame seeds before serving.

Recipe Tips and Variations

Storage: Store leftover low carb egg roll in a bowl in the fridge for up to 5 days. (These are my favorite storage and meal prep containers)
Reheating: I recommend reheating this in the microwave, or in a pan on the stove top.
Use broccoli slaw: This keto egg roll in a bowl is also delicious with broccoli slaw in place of the coleslaw.
Add noodles: Serve it with these Sesame Ginger Noodles, or just cook up some shirataki noodles in soy sauce, rice vinegar and sriracha.
Serve it on rice: If you are not concerned with the carb count, this is delicious served on top of white rice. For a low carb rice option, serve it on top of this Cilantro Lime Cauliflower Rice.

Frequently Asked Questions

Do egg rolls have egg in them?

You wouldn’t believe how often I get this question. This recipe is meant to be like a deconstructed egg roll. Egg rolls do not typically have eggs in them. However, this recipe is awesome with a yolky fried egg on top, or scrambled eggs mixed in.

Is this egg roll in a bowl recipe Whole30 compliant?

With one simple swap, this recipe can be made whole30 compliant. Simply use coconut aminos in place of the soy sauce.

What can I substitute for the coleslaw?

This recipe is also delicious with broccoli slaw, Shirataki noodles, a mix of coleslaw and broccoli slaw, chopped broccoli, cauliflower rice, or even a medley of your favorite vegetables.

What meats can I substitute for the ground pork?

You can use any ground meat you prefer – ground sausage, ground beef, ground chicken, and ground turkey are all excellent choices.

Other keto recipes you might enjoy

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Keto Egg Roll in a Bowl

★★★★★

5 from 133 reviews

Author: Kyndra Holley
Total Time: 30 minutes
Yield: 6 Servings 1x
Diet: Gluten Free

color h4-transform.text-transform”>Description

Keto Egg Roll in a Bowl is the perfect quick and easy one pot meal. Juicy ground pork, hearty cabbage, onion, garlic and ginger, sautéed with toasted sesame oil, rice vinegar, and soy sauce, topped with green onions, sesame seeds and sriracha. Best if all it can be ready in less than 30 minutes.

(Order the Groceries to Make this HERE)

2 tablespoons toasted sesame oil (get it here)
3 cloves garlic, minced
½ cup onion, diced
5 green onions, sliced on a bias (white and green parts)
1 pound ground pork (I get my pastured, organic, and grass-fed meat here)
½ teaspoon ground ginger
sea salt and black pepper, to taste
1 tablespoon Sriracha or garlic chili sauce, more to taste
14 ounce bag coleslaw mix (green cabbage, red cabbage and carrots)
3 tablespoons gluten free soy sauce or coconut aminos (get it here)
1 tablespoon unseasoned rice vinegar (get it here)
2 tablespoons toasted sesame seeds
Keto Yum Yum Sauce, for serving

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Heat the sesame oil in a large skillet over medium high heat.
Add the garlic, onion, and white portion of the green onions. Sauté until the onions are translucent and the garlic is fragrant.
Add the ground pork, ginger, salt, pepper and Sriracha. Sauté until the pork is cooked through.
Add the coleslaw mix, soy sauce, and rice vinegar. Sauté until the coleslaw is tender.
Top with green onions and sesame seeds before serving.

Notes

net carbs per serving: 5.5g
Storage: Store leftovers in the refrigerator for up to 5 days.
Reheating: Reheat in the microwave or in a pan on the stovetop.

Prep Time: 5 minutes
Cook Time: 25 minutes
Category: One Pot Meals
Method: Saute
Cuisine: Asian

color h4-transform.text-transform”>Nutrition

Calories: 297
Fat: 20g
Carbohydrates: 7g
Fiber: 1.5g
Protein: 20g

Keywords: keto egg roll in a bowl, crack slaw recipes, whole30 compliant egg roll in a bowl, pork egg roll in a bowl, keto recipes, whole30 recipes

Low Carb, Keto, Gluten Free Weekly Meal Plans

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Peace, Love and Low Carb – Low Carb and Gluten Free Weekly Meal Plans are low carb, gluten free, and keto friendly. All recipes include a color photo and complete nutritional analysis. Comes with a printable grocery list, snack list, tips for meal prepping and suggestions for substitutions.

It is definitely the most comprehensive low carb meal plan out there. And for only $4.99 per week, you simply cannot beat the price.

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“Just Like the Real Thing” Keto Lasagna

Published: Dec 13, 2011 · Last Updated: Jun 21, 2023 by Kyndra Holley

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The original low carb lasagna recipe! This “Just Like the Real Thing” keto lasagna is rich and delicious, with layers of low carb noodles topped with savory meat sauce, creamy ricotta cheese, and melty mozzarella cheese. It is the ultimate in low carb comfort food.

The best low carb lasagna recipe

This keto lasagna recipe is easy to make and tastes just like the real thing. In fact, over the years, I have been told many times that it should be called “Better Than the Real Thing” lasagna. It is so much better than zucchini lasagna. The keto lasagna noodles are so good that you can hardly tell you are eating a low carb, gluten free swap. If you have been wondering how to make keto lasagna, look no further.

Ingredients in the Best Keto Lasagna Recipe

The thing that makes this lasagna so close to the real thing is the noodles. You would never know that they are made up of just cheese, egg, and a little seasoning. Once you top them with the seasoned ground beef, homemade low carb marinara sauce, ricotta and parmesan, that is when they really shine.

For the Keto Lasagna Noodles

Cream Cheese: It is best to use a full fat cream cheese as it is lower in carbs than the low-fat or reduced fat varieties. Full fat cream cheese also has a richer flavor and a creamier texture.
Mozzarella Cheese: For these low carb lasagna noodles, you will want to use a pre-shredded, low moisture, part skin mozzarella cheese.
Parmesan Cheese: Finely grated parmesan cheese works best in this recipe, although you can also use a shredded parmesan. While fresh is always best, the green can/lid variety will also work.
Eggs: You will need 2 large room temperature eggs. I don’t recommend making this recipe with egg substitutes as the noodles will not have the right texture.
Seasonings: The seasonings in these keto lasagna noodles are really optional, but they do add a lot of flavor.

For the Low Carb Lasagna Filling

Ground Beef: If you are using a fattier ground beef, be sure to drain any excess grease before adding the marinara to the pan. It is also delicious with half ground beef and half Italian sausage. For a lighter version, you can even make it with ground turkey.
Seasonings: While the marinara has a lot of flavor, I like to also make sure that the ground beef is well seasoning. I cook it with dried minced onion, dried basil, dried oregano, salt, pepper, and garlic powder.
Marinara Sauce: I like to make my own homemade low carb marinara sauce, but you can also use store-bought. My favorite is the Roasted Garlic Barilla. If you want to make your own, I have a couple of delicious recipes for you: Pesto Marinara Sauce and Three Cheese Garlic Marinara Sauce
Mozzarella Cheese: Again, you will want to use a shredded, low moisture, part skim mozzarella. I know this probably seems like a lot of cheese, but I promise it doesn’t have an overly cheesy flavor.
Ricotta Cheese: Just like the cream cheese, I recommend using a full-fat ricotta cheese. Cottage cheese is a delicious substitution also.

More Low Carb Lasagna Recipe

Eggplant Lasagna
Creamy Lasagna Soup
Chicken Cordon Bleu Lasagna
Lasagna Stuffed Peppers

Frequently Asked Questions

Can you make the low carb lasagna “noodles” in advance?

Yes, you can. In fact, it will speed up the prep time considerably when you are ready to assemble and bake the lasagna. If you want to go a step further, you can even swap out the low carb marinara sauce and ground beef in this recipe for my Hearty Tomato Meat Sauce and make that in advance also.

Should you freeze a whole lasagna before or after you cook it?

With this particular recipe, you could do either. You can do all of the assembly steps ahead of time, freeze it, and then bake it when you are ready to eat it. Alternately, you could fully cook it, freeze it, and then reheat it in the oven later.

How can I make this gluten free lasagna in a larger pan?

To make a larger keto lasagna, simply double the recipe and instead of cutting each “noodle” into three equal parts, cut the noodles to fit the pan you are using.

Other Recipes You Might Enjoy

“Just Like The Real Thing” Keto Lasagna

★★★★★

5 from 268 reviews

Author: Kyndra Holley
Total Time: 1 hour 10 minutes
Yield: 6 Servings 1x
Diet: Gluten Free

color h4-transform.text-transform”>Description

This “Just Like the Real Thing” keto lasagna is rich and delicious, with layers of low carb noodles topped with savory meat sauce, creamy ricotta cheese, and melty mozzarella cheese. This low carb lasagna recipe is the ultimate in low carb comfort food.

(

Order the Groceries to Make this HERE)

For the “Noodles”

2 large eggs
4 oz cream cheese, softened
¼ cup Parmesan cheese, grated
1 ¼ cup mozzarella cheese, shredded
¼ tsp Italian seasoning
¼ tsp garlic powder
¼ tsp onion powder

For the Filling

1 pound ground beef
1 tablespoon dried minced onion (I use this brand)
1 teaspoon dried oregano
1 teaspoon garlic powder
1 teaspoon dried basil
1 ½ cups Marinara Sauce, divided (get the recipe here)
¾ cup mozzarella cheese, shredded
6 tablespoons whole milk ricotta cheese
1 teaspoon Italian seasoning
fresh basil, for garnish

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For the “Noodles”

Preheat oven to 375° Line a 9×13 baking dish with parchment paper. Grease the parchment paper.
In a large mixing bowl, using a hand mixer, cream together the cream cheese and eggs.
Next, add Parmesan cheese, Italian seasoning, garlic powder, and onion powder. Mix until all ingredients are well combined.
Using a rubber spatula, fold in mozzarella cheese and mix until well incorporated.
Spread the mixture into the baking dish, forming a nice even layer.
Bake on the middle rack for 20 to 25 minutes.
When the “noodles” are done baking, cool in the fridge for about 20 minutes and then cut into thirds. This makes three perfectly sized “noodle” layers for an 8.5 X 4.5 X 2.5 loaf pan.

For the Filling:

In a large skillet over medium-high heat, combine the ground beef, onion, oregano, garlic powder, dried basil and a pinch of salt. Cook until the meat is browned.
Drain excess fat from pan and add 1 cup marinara sauce to meat. Reduce heat to low and simmer for 10 minutes.

Putting it all together:

Pour ¼ cup marinara sauce into bottom of loaf pan. Top with the first “noodle” layer
Layer a third of the ground beef mixture. Top with ¼ cup mozzarella cheese and 3 tablespoon ricotta cheese, and cover with another “noodle” layer. Repeat these steps.
Cover the top “noodle” layer with remaining meat sauce, marinara and mozzarella cheese. Sprinkle Italian seasoning over top. Bake for 20 minutes.

Notes

Be sure that you are using parchment paper and not wax paper — They are not interchangeable. The noodles will stick to wax paper, and you will not be able to get them off. It is also a good idea to grease your parchment paper.
net carbs per serving: 5. 6g

Prep Time: 30 minutes
Cook Time: 40 minutes
Category: Dinner Recipes
Method: Baking
Cuisine: Italian

Nutrition

Serving Size: 1 serving
Calories: 399
Fat: 27g
Carbohydrates: 6.3g
Fiber: 0.7g
Protein: 33.5g

Keywords: low carb lasagna, keto lasagna recipe, keto lasagna noodles, low carb pasta recipes, peace love and low carb lasagna, just like the real thing lasagna, gluten-free lasagna

Low Carb, Keto, Gluten Free Weekly Meal Plans

Are you ready to take the guesswork out of that stressful weeknight meal planning?

It is definitely the most comprehensive low carb meal plan out there. And for only $4.99 per week, you simply cannot beat the price.

Reader Interactions

5 Healthiest Carb Foods / Dietitian’s Tips – article from the “What to Eat” section on Food.ru

Registered dietitian Jessica Ball said that talk about the dangers of carbohydrates is often in vain.

“I would never say no to bread or pasta,” Ball said.

According to her, carbohydrates are the fuel that gives us energy throughout the day. What’s more, many carbohydrate-containing foods are rich in fiber, protein, and other beneficial nutrients that support the body.

The nutritionist has compiled a rating of the five most useful foods containing carbohydrates, which she recommends including in the diet.

1. Whole grains

Brown rice, quinoa, oats, whole grain bread are rich in fiber, B vitamins, iron, magnesium and antioxidants. All these nutrients, according to scientists, may protect against chronic diseases such as diabetes and cancer.

Recent studies have shown that whole grains improve heart health, while protein, fiber and healthy fats help keep you feeling full longer.

2. Fruits

Sometimes people refuse to eat fruits because of their sugar content. But there is a big difference between natural and added sugar: fruits contain fiber, which slows down the absorption of natural sugar and prevents a spike in blood sugar.

“Don’t worry if you want to snack on an apple or add berries to your oatmeal. On the contrary, eating more fruit helps improve heart health and protect against chronic disease,” Ball said.

3. Vegetables

Vegetables are also rich in fiber: it controls blood sugar levels, stabilizes weight and reduces the risk of diabetes. In addition, vegetables contain antioxidants that reduce the risk of cancer, fight inflammation, and improve brain health.

According to Ball, even starchy vegetables like potatoes should be included in the diet. They contain not only carbohydrates, but also other useful substances, including proteins, fiber, vitamins and trace elements that support the health of the whole organism.

“The most important thing is that these vegetables are tasty, healthy and deserve a place on your plate,” the nutritionist said.

4. Legumes

Beans, chickpeas, lentils and other legumes are easy to prepare, nutritious, affordable and sustainable. Yes, they contain carbohydrates, as well as vegetable protein, especially needed for vegetarians and vegans, as well as fiber and antioxidants.

Legumes have been shown to reduce the risk of cancer and diabetes, promote weight loss, improve heart health, and help control blood pressure.

5.

Dairy products

A nutritionist advises avoiding dairy products unless you are allergic or lactose intolerant.

Dairy products are a source of calcium, vitamin B12, potassium and protein and are important for strong bones and muscles. The protein, healthy fats, and other nutrients in dairy slow down the absorption of natural carbohydrates to prevent blood sugar spikes, so don’t be afraid of the sugars they contain.

Earlier we wrote about the best vegetables for immunity, which can be found even in winter, and what to eat on cold and dark days.

What can be done?

Find out what a balanced diet is, read about a sample menu for the week.

The Washington Post: Experts assessed the impact of trendy diets on the heart 003

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Soyuz

Fresh issue

Society

27. 04.2023 17:31

Alexander Bushev

An analysis of the most popular recent diets was conducted by the American Heart Association. Experts rated them for their effect on the heart. The Washington Post wrote about the results.

iStock

The article draws a clear conclusion: deviations from healthy eating recommendations are punished by disease. And the very trendy ketogenic diets (high-fat, moderate-protein) and Paleo diets (based on the supposed diet of humans during the Paleolithic) will do nothing for the heart.

The authors of the study said that one of their main goals was to debunk the widespread misinformation about nutrition that is being spread around the world by books, bloggers, tiktokers and all kinds of social networks promoting all these diets lately. As research director Christopher D. Gardner, director of nutrition research at the Stanford Center for Prevention, noted, stupid advice on websites and social networks has already reached a “critical level”.

The report is published Thursday in the journal Circulation and its contributors include nutrition scientists, cardiologists, nutritionists and other health experts.

In general, the recommendations of scientists are not new, they advise eating a variety of fruits and vegetables, whole grains, oatmeal, as well as lean meat, olive oil and other vegetable oils, and seafood. At the same time, you should not, for example, get carried away with salty and sweet foods, as well as those with a high degree of processing or made from white flour and other refined cereals. This also includes carbonated sweet soft drinks, white bread, cookies, cakes, pastries and processed meats – hot dogs, sausages and cold cuts.

The Heart Association rated the most popular diets using a scale of 0 to 100. Well, the ketogenic diet scored only 31 and the paleo diet 53, although they are widely promoted by celebrities for weight loss.

“People are very afraid of carbs because they think they’re bad,” said Lisa Young, professor of nutrition at New York University, who was not involved in the final report. carbohydrates are the cornerstone of a healthy diet.”

The Atkins and keto diets have some health benefits – they limit sugar and refined grains, and encourage non-starchy vegetables such as broccoli, asparagus, leafy greens, and cauliflower. But they tend to require limiting large amounts of “healthy” carbohydrates such as legumes, whole grains, starchy vegetables, and many fruits.

Some studies have shown that very low carbohydrate diets can help you lose weight and improve certain things like blood sugar and triglycerides. But the cardiologists’ report notes that these improvements tend to be short-lived, and very-low-carb diets often cause “bad” LDL cholesterol levels to spike, which can raise the risk of heart disease.

Similar problems are associated with the Paleo diet, which excludes grains, vegetable oils, most dairy products and legumes – peanuts and soybeans. This diet is based on foods such as fruits and honey, that is, those that were available to our forager ancestors, but which exclude grains and other products that modern agriculture provides us.

Possibly the low rating of ketogenic and paleo diets will cause controversy, scientists write, there will certainly be those who are for and those who are against. But the Heart Association believes that only a diet called DASH deserved the maximum rating. Developed by researchers at the National Institutes of Health back in 1990s, this diet is widely endorsed by many doctors, nutritionists and nutrition experts. But it’s not exactly what celebrities and social media influencers are touting.

Focuses on well-known foods: vegetables, fruits, whole grains, beans, legumes, nuts, seeds, and low-fat dairy products, while limiting salt, fatty meats, added sugar, and refined grains.

The scientists grouped the DASH diet and three other high-performing diets and called it level 1. In addition to DASH, it included a pescatarian diet, a Mediterranean diet, and a vegetarian diet. Although they have slight differences, they also have similarities – they all include fresh produce, whole grains, legumes, and more.

Low carb bloggers: 70 Best Low Carb Blogs and Websites To Follow in 2023