Healthy Egg Roll Bowl

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an egg roll bowl with a wonton chip and sriracha on top with chopsticks

This healthy egg roll bowl is super easy to make and cooks in one pan for a quick (and soy-free) weeknight dinner. Getting a pre-packaged slaw mix, like from Trader Joe’s, will cut down on any prep time. Leave out the crispy wontons to make this dish Whole30 or gluten free. 

egg roll bowls with chopsticks laying on top and wontons off to the side

An Easy Dinner – Egg Roll in a Bowl

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-friendly by eliminating the soy sauce and other fermented ingredients.

I can’t say it was the prettiest dinner I’ve ever eaten, 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.

The best part of this dinner is how easy it is. Minimal ingredients are sautéed together and topped with a spicy sriracha sauce for a little extra flavor. You can easily substitute ground chicken, beef, or turkey for pork. Or if you’re following a vegan diet, use tofu instead (although not totally HYH safe). If I’m ever feeling overly tired or it’s an attack day, this is my go-to meal.

Soy Sauce Substitutes

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 brand of coconut aminos, but if you’re sensitive to fermentation, this brand is not fermented. The only issue there is it does contain apple cider vinegar. Perhaps if you’re more sensitive to one than the other, you can pick which coconut amino brand is best for you.

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.

ingredients for an egg roll in a bowl on a wooden board

Baked Crispy Wonton Strips for Healthy Egg Roll Bowls

As for the wonton chips, I found these 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 migraine-friendly, 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. You could even use these like chips and put the filling on top to make Egg Roll Bowl Nachos! Now THAT’s a Pinterest recipe, right?! 

Modifications for Whole30, Paleo, & Gluten Free

If you are gluten free, paleo, or Whole30, simply leave out the wonton chips. I suppose you could do cassava strips, but you may find it delicious without anything at all! I hope you all enjoy these healthy egg roll bowls as much as we do!

wonton chips on a sheet pan

raw meat being browned in a pan

cabbage being sauteed in a pan

two egg roll in a bowl dishes with green onions on top

For other easy and quick recipes, see these posts:

Mediterranean Baked Halibut
Honey Garlic Chicken
Creamy Rosemary Chicken
Pumpkin Sage Pasta
Marinara Spaghetti Squash Pasta
Grilled Italian Shrimp

This post was updated with new pictures and improved recipe instructions on October 17th, 2019. It contains affiliate links. 

5 from 4 votes
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. This soy-free meal can be made paleo, Whole30, and gluten free.

Course: Main Course
Cuisine: American, Chinese
Keyword: Healthy Egg Roll Bowl
Servings: 4 people
Calories: 500 kcal
Author: The Dizzy Cook
Ingredients
  • 1 package of defrosted egg roll wrappers OR tortillas
  • olive oil
  • 1.5 lbs ground pork *
  • 3 small cloves of garlic, minced
  • 2 tsp fresh ginger, peeled and minced
  • 1/2 cup vegetable or chicken broth
  • 1/3 cup coconut aminos *
  • 1.5 tsp toasted sesame oil
  • 1 9oz package pre-shredded cabbage and carrot slaw *
  • 3-4 green onions, chopped
  • sriracha sauce
Instructions
  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 F. 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. You can also cook them full size as wonton "chips". Bake them in the oven for about 5 minutes until golden brown, but watch carefully. 

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

    raw meat being browned in a pan
  3. Turn heat to medium and add garlic and ginger, cooking for about a minute, stirring often. Add cabbage slaw mix and most of the green onions (save a bit for garnigh) and cook for around 3 minutes until softened. Then add broth, coconut aminos (or soy substitute), and sesame oil, stirring to combine everything.

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

Recipe Notes
  • Ground pork can be substituted for ground chicken (I like chicken thighs), ground turkey, or tofu (although not HYH-friendly). 
  • See the post for a coconut amino substitute
  • I bought Trader Joe's or Whole Foods pre-shredded cabbage and carrot slaw...cause I'm lazy like that. 
  • For Whole30, Paleo, and Gluten free, simply leave out the wonton chips or sub cassava strips. 
Nutrition Facts
Healthy Egg Roll Bowls
Amount Per Serving (4 people)
Calories 500 Calories from Fat 342
% Daily Value*
Fat 38g58%
Saturated Fat 14g88%
Cholesterol 123mg41%
Sodium 685mg30%
Potassium 522mg15%
Carbohydrates 8g3%
Fiber 1g4%
Sugar 1g1%
Protein 29g58%
Vitamin A 152IU3%
Vitamin C 4mg5%
Calcium 34mg3%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.

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.

5 comments

  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!

    Reply

  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

    Reply

  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!

    Reply

  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!

    Reply

    1. Alicia

      Awesome! Thanks, Susan! 🙂

      Reply

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