Low carb bloggers. Keto Egg Roll in a Bowl: A Low-Carb Twist on a Classic Dish

02.06.202111.07.2023 by alexxlab

What are the key ingredients in a keto egg roll in a bowl. How do you make this low-carb version of a traditional egg roll. What are some variations and substitutions for this keto-friendly recipe. How many carbs are in an egg roll in a bowl.

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What is Keto Egg Roll in a Bowl?

Keto egg roll in a bowl, also known as “crack slaw”, is a deconstructed version of a traditional egg roll without the carb-heavy wrapper. This low-carb dish captures all the flavors of an egg roll in an easy one-pan meal that can be ready in under 30 minutes.

The main components typically include:

Ground meat (usually pork)
Shredded cabbage or coleslaw mix
Asian-inspired seasonings like soy sauce, ginger, and sesame oil

This keto-friendly version allows you to enjoy the taste of egg rolls while maintaining a low-carb diet. It’s a versatile dish that can be customized to suit various dietary needs and preferences.

Key Ingredients for Keto Egg Roll in a Bowl

To make a delicious keto egg roll in a bowl, you’ll need the following key ingredients:

Ground pork: Provides protein and fat, essential for a keto diet
Coleslaw mix or shredded cabbage: Offers a crunchy texture and low-carb vegetable base
Toasted sesame oil: Imparts a nutty flavor characteristic of Asian cuisine
Soy sauce or coconut aminos: Adds umami and saltiness
Rice vinegar: Brings a tangy element to balance the flavors
Ginger and garlic: Essential aromatics for authentic egg roll flavor
Green onions: Provide a fresh, mild onion taste and pop of color

Optional ingredients like sriracha sauce can be added for heat, while sesame seeds offer a pleasant crunch and visual appeal.

How to Prepare Keto Egg Roll in a Bowl

Creating this keto-friendly dish is simple and quick. Here’s a step-by-step guide:

Heat sesame oil in a large skillet over medium-high heat.
SautÃ© minced garlic, diced onion, and the white parts of green onions until fragrant.
Add ground pork, ginger, salt, pepper, and sriracha (if using). Cook until the pork is browned.
Stir in the coleslaw mix, soy sauce, and rice vinegar.
Cook until the cabbage is tender but still slightly crisp.
Garnish with sliced green onion tops and sesame seeds before serving.

The entire process typically takes less than 30 minutes, making it an ideal choice for busy weeknight dinners.

Nutritional Benefits of Keto Egg Roll in a Bowl

Keto egg roll in a bowl offers several nutritional benefits, especially for those following a low-carb or ketogenic diet:

Low in carbohydrates: By eliminating the wrapper, this dish significantly reduces carb content
High in protein: Ground pork provides ample protein to keep you satiated
Rich in vegetables: Cabbage offers fiber, vitamins, and minerals
Healthy fats: Sesame oil contributes heart-healthy unsaturated fats

A typical serving contains approximately 5-10 grams of net carbs, depending on the specific recipe and ingredients used. This makes it an excellent option for maintaining ketosis while enjoying a flavorful meal.

Variations and Substitutions for Keto Egg Roll in a Bowl

One of the best aspects of this dish is its versatility. Here are some popular variations and substitutions:

Protein Options:

Ground beef
Ground chicken or turkey
Ground sausage
Tofu (for a vegetarian version)

Vegetable Alternatives:

Broccoli slaw
Cauliflower rice
Zucchini noodles

Sauce Variations:

Coconut aminos (for soy-free option)
Fish sauce (for added umami)
Sugar-free sweet chili sauce (for a spicy-sweet twist)

Experimenting with these alternatives can help you create a version that best suits your taste preferences and dietary needs.

Serving Suggestions for Keto Egg Roll in a Bowl

While delicious on its own, keto egg roll in a bowl can be enhanced with various accompaniments:

Fried egg: Adding a runny egg on top provides extra protein and richness
Cauliflower rice: Serves as a low-carb base to soak up the flavorful sauce
Keto-friendly sauces: Drizzle with sugar-free yum yum sauce or spicy mayo
Fresh herbs: Cilantro or Thai basil can add a burst of freshness
Crushed peanuts: Offer a crunchy texture contrast (if not strictly keto)

These additions can transform the dish into a more substantial meal or add variety to leftovers.

Storing and Reheating Keto Egg Roll in a Bowl

One of the advantages of this dish is its excellent storage and reheating properties:

Refrigeration: Store in an airtight container for up to 5 days
Freezing: Can be frozen for up to 3 months in freezer-safe containers
Reheating: Microwave for 1-2 minutes or reheat in a skillet over medium heat

The flavors often intensify after a day or two, making leftovers a delightful option for quick lunches or dinners.

Frequently Asked Questions About Keto Egg Roll in a Bowl

Is egg roll in a bowl actually keto-friendly?

Yes, when prepared with low-carb ingredients and without added sugars, egg roll in a bowl is highly keto-friendly. The dish typically contains less than 10 grams of net carbs per serving.

Can I make this dish vegetarian or vegan?

Absolutely. You can substitute the ground meat with crumbled tofu or tempeh. For a vegan version, ensure you use coconut aminos instead of soy sauce and omit any animal-based sauces.

How can I increase the fat content for a stricter keto diet?

To boost fat content, consider adding avocado slices, a drizzle of MCT oil, or extra sesame oil. You could also incorporate full-fat coconut milk into the sauce.

Is there a way to make this dish spicier?

Yes, you can easily adjust the heat level. Add more sriracha sauce, incorporate red pepper flakes, or use a spicy ground sausage instead of plain ground pork.

Can I prep this meal in advance?

Certainly. You can prepare the components separately and store them in the refrigerator. When ready to eat, simply reheat and combine. This method works particularly well if you prefer crispier vegetables.

Keto egg roll in a bowl offers a delicious, low-carb alternative to traditional egg rolls. Its simplicity, versatility, and nutritional benefits make it a popular choice among those following ketogenic or low-carb diets. By understanding the key ingredients, preparation methods, and potential variations, you can easily incorporate this flavorful dish into your meal rotation. Whether you’re looking for a quick weeknight dinner or a meal prep option, this deconstructed egg roll provides a satisfying and customizable solution that aligns with your dietary goals.

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

Cook Mode

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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

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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.