Easy Dinner: Healthy Egg Roll Bowl

The Best Healthy Egg Roll Bowl | Migraine Safe and Heal Your Headache Diet

Every once in a while I’ll be scrolling through Facebook or Pinterest and I can’t help but notice the cheesiest recipes. And I don’t mean cheesy in the literal sense! I suppose the better word is “gimmicky”. You know what I mean – the “buffalo chicken” this and the “mac and cheese” that. Don’t even get me started on all the avocado toasts with “Everything but the Bagel” seasoning. I usually just scroll right past most of them, but for some reason “Egg Roll in a Bowl” stopped me. Of course most of these recipes contain a hefty amount of soy or sugar, so I wanted to take the idea and make it a little more healthy and migraine safe.

I can’t say it was the prettiest dinner I’ve ever eaten either, but the flavor is really good and the whole thing is so easy to make. It’s really great for those of us who have been missing Chinese take out for months now. Plus it takes about 15-20 minutes from start to finish. You can also customize this to make it fit your diet restrictions. I’ve talked a lot about coconut aminos on here and how they seem to be ok for most, but are still a migraine trigger for some. I can usually get away with Trader Joe’s, but if you’re sensitive to fermentation, this brand is not fermented but has apple cider vinegar.

For those who want to avoid coconut and soy, I came across this recipe from Petite Allergy Treats for a substitute that has molasses instead – 2 cups broth, 2 tsp blackstrap molasses, 1 garlic clove smashed, 1/2 tsp salt, and 1/2 tsp white vinegar. Simmer all ingredients, uncovered, for 15 minutes until slightly reduced.

The Best Healthy Egg Roll Bowl | Migraine Safe and Heal Your Headache Diet

As for the egg roll wrappers, I found this in the frozen food section of my grocery store and allowed them to defrost at room temperature for about 30 minutes. The ingredients for these are usually safe, but do a double check before you buy. Tortillas are an easy substitute in a pinch. You can brush them with olive oil and put them in the oven at 400 degrees to toast them the same way.

I just arrived back home after a two week trip around France so this simple recipe is definitely going to be on the menu this week as I try to get my life together again. A lot of my triggers stacked up and kind of hit me at once yesterday – poor diet, time changes, lack of sleep, air travel, and storms…OH MY! I was extremely lucky to only have one bad day out of the whole two weeks so I’m counting my blessings. Can’t wait to share some new recipes and pictures with you soon.

The Best Healthy Egg Roll Bowl | Migraine Safe and Heal Your Headache Diet

5 from 1 vote
The Best Healthy Egg Roll Bowl | Migraine Safe and Heal Your Headache Diet
Healthy Egg Roll Bowls
Prep Time
5 mins
Cook Time
10 mins
Total Time
15 mins

A simple, delicious, and easy migraine friendly weeknight meal you can put together in under 20 minutes. Safe sriracha sauce can be found here from Yellowbird.

Course: Main Course
Cuisine: Chinese
Keyword: Healthy Egg Roll Bowl
Author: The Dizzy Cook
  • 1.5 lbs ground pork or chicken I got creative and used 1/2 of each
  • 2 tsp fresh ginger, peeled and minced
  • 3 small cloves of garlic, minced
  • 1/3 cup coconut aminos or soy sauce substitute see HYH safe recipe above
  • 1.5 tsp toasted sesame oil you can find this at most grocery stores either around the olive oils or in the Asian food aisle
  • 1/2 cup broth of choice I used vegetable
  • 1 package Trader Joe's pre-shredded cabbage and carrot slaw ....because I'm lazy like that
  • 1 package of frozen egg roll wrappers OR tortillas I used 3 sheets
  • 3-4 green onions, chopped
  • safe sriracha sauce I used Yellowbird Blue Agave
  • olive oil
  1. Make sure your egg roll wrappers are defrosted before you begin this recipe. I forgot and ending up pulling them apart in pieces...but it was still good! Preheat the oven to 400 degrees. Cut your wrappers or tortillas into roughly 1/2" x 3" pieces, place them on a baking sheet, and brush them with a little olive oil. I used about 3 wrappers total, but you can make more or less as you'd like. Cook them in the oven for about 5 minutes until golden brown, but watch carefully. 

  2. In a large pan, heat 1 tbsp of olive oil or ghee over medium-high heat. Add raw meat and cook for about 4-5 minutes until no pink remains. If there's any excess juice in the pan, drain or pat with a paper towel. 

  3. Turn heat to medium and add garlic and ginger, cooking for about a minute, stirring often. Add cabbage and cook for around 3 minutes until soft. Then add broth, coconut aminos (or soy sub), and sesame oil, stirring to combine everything.

  4. Place all the ingredients in a bowl and top with toasted egg roll wrappers, sriracha and green onions. Eat immediately

Alicia was diagnosed with Chronic Vestibular Migraine in 2016 and has been able to successfully manage her symptoms through medication, supplements, lifestyle changes, and the Heal Your Headache Diet by Dr. David Buchholz from Johns Hopkins. She's the owner of The Dizzy Cook.


  1. Paula Sicord

    5 stars
    I miss Chinese take-out, as I can’t eat it with chronic migraine. This was delicious, and a healthier and fantastic substitute that satisfied my Chinese cravings!


  2. Brandy

    5 stars
    The healthy eggroll bowl is one of my go to favorites. This is very easy to make packed full of flavors, reheats very well so you can take it for lunch the next day. Absolutely one of my favorite out of your collection. If I could give it more then 5 stars I would


  3. Mickayla

    5 stars
    This is amazing! Super quick, easy, and tasty. I pan-fried gluten free tortillas and sprinkled them with salt. Less healthy, but more tasty haha. Will be adding this to the weekly rotation!


  4. Susan

    5 stars
    Really yummy. I didn’t have safe sriracha so I sprinkled some crushed red pepper on instead. I made a Pinterest version in my instant pot prior to changing my diet—this was much tastier!


    1. Alicia

      Awesome! Thanks, Susan! 🙂


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