Keto Egg Roll in a Bowl: Easy Keto Recipe! (2024)

Missing the delicious flavors of egg rolls? Try this flavorful Keto Egg Roll in a Bowl instead! Instead of 22g+ net carbs per single egg roll, you can eat a whole serving of this for a mere 3g net carbs.

Keto Egg Roll in a Bowl: Easy Keto Recipe! (1)

Recipe Card - Print Recipe

This post contains affiliate links, which means I’ll make a small commission if you purchase through one of my links.

Looking for an easy-to-make keto meal that reminds you of one of your old favorites… butwithoutall the carbs? If you are, you’re going to love this easy Keto Egg Roll in a Bowl recipe! It’s a deconstructed egg roll packed with all of the yummy filling flavors that you know and love. Bookmark this page now because this is going to become one of your favorite keto recipes!

Table of Contents

Keto Egg Roll in a Bowl Recipe

…and why you’ll love it!

  • Each serving contains only 3g net carbs instead of 22g+ in a standard egg roll!
  • It’s packed with flavor thanks to a variety of flavorful ingredients like spicy pork sausage, fresh ginger, toasted sesame oil, and tamari (gluten-free soy sauce).
  • It’s made in only FOUR steps!
  • It’s perfect for lunch or dinner.
  • For the non-ketoers in your household, you can add the filling to egg roll wrappers and cook them as instructed on the packaging.

Ingredients Needed to Make Keto Egg Roll in a Bowl

Ingredient quantities are located in the recipe card at the end of the post.

  • Spicy bulk pork sausage
  • Green cabbage
  • Carrot
  • Garlic powder
  • Toasted sesame oil
  • Fresh ginger
  • Green onions
  • Rice vinegar
  • Tamari
  • Toasted sesame seeds

How to Make This Low Carb Egg Roll in a Bowl

This is just a quick overview of how to make Keto Egg Roll in a Bowl. For the recipe in detail, scroll to the recipe card at the end of the post.

This easy low carb egg roll in a bowl comes together in just FOUR simple steps, all listed in the recipe card at the end of the post. The quick version is you cook your pork sausage, then add in the veggies and some of the seasonings…

TIP: If you don’t want to use pork, you can substitute with your ground meat of choice. Keep in mind that you will need to season it to taste if it is plain instead of spicy.

Keto Egg Roll in a Bowl: Easy Keto Recipe! (2)

… then cook, add in the final ingredients, combine, and cook until heated through. Don’t you just want to dive into this delightful bowl of egg roll goodness? 😍

Keto Egg Roll in a Bowl: Easy Keto Recipe! (3)

Transfer to a serving bowl or platter and sprinkle with toasted sesame seeds. Your meal is ready!

Keto Egg Roll in a Bowl: Easy Keto Recipe! (4)

Can I Eat an Egg Roll on the Keto Diet?

You can eat an egg roll on the keto diet as long as you follow a recipe that substitutes the high carb ingredients with low carb ingredients. Regular egg rolls contain too many net carbs for you to eat them and be successful on the keto diet. Especially since no one eats only one egg roll!

How Do I Make an Egg Roll in a Bowl Keto-Friendly?

You can make an egg roll keto-friendly by not using the high carb wheat wrap and by putting the egg roll in a bowl. By putting the egg roll in a bowl you won’t need the actual wrap and this will make it low carb and keto-friendly.

It is similar to ordering a burrito bowl at Chipotle instead of getting the traditional burrito at Chipotle. You can eat keto at Chipotle by following similar guidelines.

How Many Carbs are in Regular Egg Rolls?

According to Nutritionix, asingle egg roll can contain a whopping 22g net carbs! That means that only one standard egg roll will knock people mostly or fully out of ketosis. And let’s be real here… who eats a single egg roll?!

How Many Carbs are in a Keto Egg Roll?

To lower the carbs in an egg roll, the keto version is a deconstructed egg roll in a bowl. Instead of the 22g net carbs in a regular egg roll, a keto egg roll (in a bowl) should have far fewer carbs so you can stay in ketosis. This keto egg roll recipe contains only 3g net carbs per serving.

What is Inside of a Keto Egg Roll?

It will have:

  • Veggies like shredded cabbage, carrot (you can omit the carrot to lower the carbs, but I find that this makes it taste less authentic), and green onions
  • Ground pork or beef
  • Seasonings and sauces like garlic powder, fresh ginger, tamari (wheat-free soy sauce), and rice vinegar

All of these are added to the bowl after they have been fried.

Keto Egg Roll in a Bowl: Easy Keto Recipe! (5)

More Keto Family Meals

Finding low carb family meals has never been easier when you follow us at Forget Sugar, here are some of those fun ideas!

  • Choose any of these keto recipes with ground beef and you cannot go wrong!
  • Learn how to make keto stir fry by following this easy recipe.
  • Make keto chicken broccoli casserole loaded with delicious cheese!
  • You can eat chicken fried rice on the keto diet by substituting this special ingredient for the rice.
  • Need a chicken thigh keto recipe that will make everyone love chicken thighs!
  • You cannot go wrong making keto ham recipes, especially this one.

Nutrition Facts for Keto Egg Roll in a Bowl

Per serving:

  • 355 calories
  • 30g fat
  • 16g protein
  • 3g net carbs
Keto Egg Roll in a Bowl: Easy Keto Recipe! (12)

For more keto dinner ideas you will love, try my keto chicken alfredo casserole and keto flu soup.

Like This Post? Give it a Share!

I hope you love this keto egg roll recipe! If you liked this post, I would so appreciate you giving it a share by using the social sharing icons. THANK YOU!

Keto Egg Roll in a Bowl: Easy Keto Recipe! (13)

Keto Egg Roll in a Bowl

Print Pin Rate

Course: Dinner, Lunch

Cuisine: American, Chinese

Keyword: egg roll recipe, keto egg roll, keto egg roll in a bowl, low carb egg roll

Prep Time: 10 minutes minutes

Cook Time: 13 minutes minutes

Total Time: 23 minutes minutes

Servings: 6

Calories: 355kcal

Ingredients

  • 1 1/4 lb. spicy bulk pork sausage
  • 1/4 cup water
  • 3 cups green cabbage shredded
  • 1 medium carrot shredded
  • 1/2 tsp garlic powder
  • 2 tbsp toasted sesame oil
  • 1/2 tbsp fresh ginger finely minced
  • 2 tbsp green onions chopped
  • 1 tbsp rice vinegar
  • 2 tbsp tamari
  • Salt and pepper to taste
  • 1 tbsp toasted sesame seeds for garnish

Instructions

  • Heat a large high-sided pan or skillet over medium-high heat. Add sausage and cook, breaking the sausage into small pieces as it cooks. Cook for approximately 5-6 minutes until sausage is no longer pink, then remove from heat and carefully drain excess grease from the pan.

  • Return pan or skillet to heat. Add a little water and scrape up brown bits from the bottom of the pan with a spatula. Reduce the heat to medium and add shredded cabbage, carrots, garlic powder, sesame oil, ginger, and green onions. Season to taste with salt and pepper and cook, stirring frequently, until the cabbage wilts and the carrot softens (approximately 4-5 minutes).

  • Add rice vinegar and tamari and stir to combine. Cook another 1-2 minutes or until heated through, then remove from heat.

  • Transfer to a serving bowl or platter and sprinkle with toasted sesame seeds.

Notes

If you like a hint of sweetness, feel free to add a little keto-friendly sweetener to taste during step 3.

If you don’t want to use pork, you can substitute with your ground meat of choice. Keep in mind that you will need to season it to taste if it is plain instead of spicy.

Nutrition Facts

Keto Egg Roll in a Bowl

Amount Per Serving

Calories 355Calories from Fat 270

% Daily Value*

Fat 30g46%

Saturated Fat 9g56%

Cholesterol 68mg23%

Sodium 951mg41%

Potassium 345mg10%

Carbohydrates 4g1%

Fiber 1g4%

Sugar 2g2%

Protein 16g32%

Vitamin A 1824IU36%

Vitamin C 14mg17%

Calcium 39mg4%

Iron 2mg11%

* Percent Daily Values are based on a 2000 calorie diet.

Nutrition Disclaimer

Nutrition facts are included as a courtesy only. They are accurate to the best of our knowledge based on the ingredients and brands used, but their accuracy is not guaranteed. If applicable, sugar alcohols have already been removed from the total carb count.

Keto Egg Roll in a Bowl: Easy Keto Recipe! (2024)

FAQs

How many carbs are in an egg roll bowl? ›

220 calories; 12g total fat; 3g saturated fat; 0g trans fat; 105mg cholesterol; 480mg sodium; 6g total carbohydrate; 2g dietary fiber; 2g total sugars; 0g added sugars; 23g protein; 0% Daily Value of vitamin D; 4% Daily Value of calcium; 10% Daily Value of iron; 8% Daily Value of potassium.

What is the egg fast for 3 days on keto? ›

BOTTOM LINE: An egg fast is an extreme, brief version of the keto diet that restricts you to eating mostly eggs, cheese, and butter for 3–5 days. It may promote short-term weight loss, but it risks nutrient deficiencies and weight regain.

How many eggs a day on keto? ›

It's totally fine and safe to eat up to 6 eggs a day while on the keto diet. You can consume even more eggs per day occasionally, as long as you make sure that you eat your greens, healthy fats and proteins from other sources.

How many net carbs are in one egg roll? ›

Chinese Restaurant Egg Rolls Without Any Sauce Or Dip (1 piece) contains 24.3g total carbs, 22g net carbs, 10.6g fat, 7.4g protein, and 223 calories.

Do eggroll wrappers have carbs? ›

A 25 g egg roll wrapper provides 14 g of carbohydrates, with no sugar or fiber. According to the Food and Nutrition Board of the National Academies, you should consume at least 130 g of carbohydrates each day, as they provide your body with energy.

How many carbs are in a Panda Express egg roll? ›

Panda Express Appetizers Chicken Egg Roll (1 roll) contains 20g total carbs, 18g net carbs, 10g fat, 6g protein, and 200 calories.

Can you lose 3 pounds a week on keto? ›

If a person follows the 75% fat /20% carb/5% fat keto diet, average results may look like this: Weeks 1–2: rapid weight reduction phase due to water loss – up to ten pounds. Weeks 2–4: standard weight reduction – between one and two pounds per week. After the first month – slow weight loss – around one pound per week.

How much weight can you lose in 2 weeks on the egg diet? ›

Experts have a few insights into the diet, which promises to help people lose up to 25 pounds in just two weeks.

What are the side effects of keto egg fast? ›

Following any low-carbohydrate diet can result in some unsavory side effects, including constipation, fatigue, bad breath and headache. And those who are eating several eggs every day may ingest more than the recommended amount of saturated fat, which may have a negative effect on heart health.

Can I eat bacon and eggs everyday on keto? ›

Bacon and eggs is a staple ketogenic breakfast for many people on the keto diet, so I figured I'd add this in here to really let you take it to the next level! The key to great scrambled eggs is to never overcook, and always add more richness to them.

Is bacon good for keto? ›

Can You Eat Bacon On a Keto Diet? While you may not think of bacon as diet food, most types of bacon fit perfectly into a keto diet plan since they're low in carbs yet high in protein and fat. That means bacon is perfect for snacking on in the afternoon or mixing into your chicken dinner dish for some extra flavoring.

Is peanut butter keto? ›

Peanut butter can definitely be part of a keto diet, but it's best to stick to plain options that are free of extra flavors and sweeteners. Almond butter is a good choice, too, and it's slightly lower in carbs. Additionally, you should be mindful of your portion size if you're trying to lose weight.

Can I eat egg rolls during weight loss? ›

But egg rolls are anything but healthy. They're wrapped in dough and deep-fried. The result is an appetizer that packs more than 220 calories and 10 grams of fat in each one. And that doesn't include the sweet dipping sauce.

Which is healthier, spring roll or egg roll? ›

Generally, spring rolls are healthier. In Vietnam and Thailand, spring rolls are packed with raw vegetables and fresh herbs. The rolls are also made with a thinner wrapper than egg rolls and often served fresh, rather than fried.

Do scrambled eggs have net carbs? ›

Scrambled Eggs (1 small) contains 0.3g total carbs, 0.3g net carbs, 5.6g fat, 4.7g protein, and 70 calories.

How many carbs in a sushi bowl? ›

Calories in Sushi Bowl
Calories379.5
Potassium617.0 mg
Total Carbohydrate44.6 g
Dietary Fiber6.6 g
Sugars6.2 g
8 more rows

How many carbs in a Chinese pork egg roll? ›

Hy-vee Chinese Pork Egg Roll (1 serving) contains 19g total carbs, 17g net carbs, 9g fat, 6g protein, and 178 calories.

How many carbs in a bowl of egg fried rice? ›

Egg Fried Rice
Nutrition Facts
How many carbs are in Egg Fried Rice? Amount of carbs in Egg Fried Rice: Carbohydrates 107.3g-
How many net carbs are in Egg Fried Rice? Amount of net carbs in Egg Fried Rice: Net carbs 96.9g-
How much sugar is in Egg Fried Rice? Amount of sugar in Egg Fried Rice: Sugar 0.9g-
71 more rows

How many carbs are in an egg bread roll? ›

Roll, Egg Bread (1 roll) contains 14.6g total carbs, 13.5g net carbs, 1.8g fat, 2.7g protein, and 86 calories.

References

Top Articles
Latest Posts
Recommended Articles
Article information

Author: Arielle Torp

Last Updated:

Views: 5821

Rating: 4 / 5 (41 voted)

Reviews: 88% of readers found this page helpful

Author information

Name: Arielle Torp

Birthday: 1997-09-20

Address: 87313 Erdman Vista, North Dustinborough, WA 37563

Phone: +97216742823598

Job: Central Technology Officer

Hobby: Taekwondo, Macrame, Foreign language learning, Kite flying, Cooking, Skiing, Computer programming

Introduction: My name is Arielle Torp, I am a comfortable, kind, zealous, lovely, jolly, colorful, adventurous person who loves writing and wants to share my knowledge and understanding with you.