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

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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!

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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.

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

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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

What is the keto egg challenge? ›

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.

How many net carbs are in an 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.

Can you eat pork roll on a keto diet? ›

Yes, there is a miniscule amount of sugar in pork roll, but it's such a trace amount that isn't enough to effect your state of ketosis.

What is a keto egg? ›

Eggs are keto and you can surely eat eggs on keto, as they contain almost zero carbs and fit well with a low-carb diet like the ketogenic diet. Eggs contain essential vitamins, minerals and other micronutrients, including choline and selenium. And the best part is that they are packed with protein.

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.

Will a 3 day egg fast put me in ketosis? ›

On an egg fast, you eat all of your calories from eggs, full-fat cheese, butter, and healthy oils. The macros work out to about 60-70% fat, 20-30% protein, and under 5% carbohydrates. This macro ratio promotes the fat-burning state called ketosis.

Can you eat rice in Keto? ›

One of the initial food categories to steer clear of on the keto diet is grains and starchy foods. Examples include wheat, rice, corn, and oats, which are rich in carbohydrates. These goods can have a notable impact on blood sugar levels and impede the body's ability to enter ketosis.

How many carbs are in an egg roll bowl? ›

How many calories are in a bowl of egg roll in a bowl? One serving of this egg roll in a bowl contains 204 calories, 28 grams of protein, 10 carbohydrates, 6 grams of fat and 3 grams of sugar. It's also a good source of potassium and Vitamin A.

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.

What wraps can you have on keto? ›

High Protein Low Carb Wraps.

These keto wraps are super soft, made with special ingredients like wheat and pea proteins mixed with bamboo fibre, these wraps are both tasty and filling. Each pack contains 4x 8" wraps, with only 4.4 grams of carbs each.

Is shrimp keto-friendly? ›

If you're following a keto diet, shrimp is keto-friendly, virtually carb-free, and very low in fat and calories. Healthy, clean proteins like shrimp make it painless to limit carbs, and the low fat and calorie counts mean you can manage weight while feeling full and enjoying fantastic meals.

Which part of pork is best for keto? ›

You should also put emphasis on fatty meats like pork belly, ribeye steak, T-bone steak, chicken thighs, or baby back ribs.

What fruit can I eat on keto? ›

Keto fruits by definition are low in carbohydrates. You still need to exercise portion control with most keto-friendly fruits to be within the limits of a keto diet. Keto-friendly fruits include avocados, watermelon, strawberries, lemons, tomatoes, raspberries, peaches, cantaloupe, star fruit, and blackberries.

What is the best meat for keto diet? ›

Some of the best meats for keto include beef, pork, chicken, salmon, and bison. Still, all plain, unprocessed meats are keto-friendly and low in carbs — so there are plenty of options to choose from. However, you may want to choose your meats based on other factors in addition to carb count.

How much weight can you lose on keto egg fast? ›

Typically people will lose between 5 – 7 pounds on the keto egg diet. Some will lose, more and some may lose less. If you transition into a regular keto diet after the egg fast you shouldn't gain much if any back, and will continue to lose weight – just at a slower pace.

What is the 14 days egg challenge? ›

14-Day Egg Diet

Snacks and drinks with calories are not allowed. Each day, eat one meal with eggs. The remaining meals can be built around other sources of lean protein, such as chicken or fish. You can add low-carbohydrate vegetables such as broccoli or spinach to supplement protein on your plate.

What is the egg challenge for weight loss? ›

The 3 day egg diet, otherwise known as an egg fast, is a diet in which one consumes primarily eggs, butter, and cheese for a short period of time. This temporarily restrictive diet is low-calorie, low-carb, and high-protein and typically results in fat loss mass without losing muscle.

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.

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