Egg Roll Bowls - The Perfect Protein Packed Microwave Meal
Egg roll in a bowl recipes have blown up all over food blogs as dietitians and home cooks seek out easy meals loaded with clean protein and veggies. This gluten and grain-free cuisine swap only takes minutes to prep and microwave to perfection.
Background on the Real Food Movement
Real food meal principles stem from the idea of whole food nutrition - emphasizing fresh, unprocessed ingredients that offer maximum benefits for our bodies and help eliminate health concerns.
Registered dietitian and certified nutritionist Amanda Sauceda follows these guidelines in crafting delicious dishes, like her viral egg roll bowl, to appeal broadly while also meeting high health standards.
Dietician Approved Egg Roll Bowls
The magic of the bowl lies in its simple yet crave-worthy combination of flavors and creamy textures that mimic takeout but nourish instead of weigh you down.
Using a few humble pantry staples of carrots, cabbage, ground meat, and eggs, Sauceda crafts a family-friendly weeknight meal with all the egg roll elements we love minus unwanted filler.
Key Macros and Nutrition Boosts
By stripping out the refined carbs, excess sugar and sodium of fried egg rolls, these bowls pack a protein punch along with vitamins and fiber.
Ample Protein Content
A few extra jumbo eggs plus the ground pork provide ample dietary protein that helps us feel satisfied and energized after eating. This combo gives your cells essential amino acids for repairing muscles from tough workouts as well.
Whole Food Vegetable Benefits
Sauceda pairs her protein base with dietitian approved veggies. Shredded napa and savoy cabbage offer added crunch while packing nutrients like vitamins C and K. Matchstick carrots provide more vitamin A, important for eyes and skin health.
Gut-Healthy Elements
Minimalist ingredients and naturally gluten-free rice vinegar and tamari allow easy digestion even after indulgent meal portions. And ginger has properties that actively soothe stomachs or the swings of heartburn some tolerate from fried egg rolls.
Customizable Flavor Foundation
One reason this bowl concept appeals to diverse palettes is the adaptable base.
Followers love customizing with favorite proteins like ground turkey or tofu for vegetarians. You can swap or expand the veggies too as preferences or available items on hand dictate to build the bowl your way.
Protein and Produce Options
- Ground chicken, turkey or pork
- Diced tofu or tempeh
- Shredded carrots, broccoli slaw or other greens
- Edamame, water chestnuts, bamboo shoots
- Snap or snow peas, bean sprouts, scallions
Sauce and Seasoning Choices
- Tamari or coconut aminos
- Rice vinegar, coconut vinegar or apple cider vinegar
- Sriracha, gochujang or chili garlic sauce
- Sesame oil, avocado oil or sunflower seed oil
- Fresh ginger, garlic, lemongrass or lime zest
Step-By-Step Recipe Instructions
Easy Assembly in 3 Parts
Get our base recipe with fork tender pork, rainbow ribbons of veggies, rich scrambled eggs and crafty sauce that coalesces into an extraordinary fusion once heated.
1. Prep Main Ingredients
Get your protein, vegetables and aromatics prepped first so they're ready to toss together.
- Dice 1 bell pepper
- Shred carrots and cabbage
- Mince garlic and ginger
- Cook ground pork
- Beat 2 eggs in separate bowl
2. Make Customizable Sauce
Whisk your choice of sauce elements like:
- 2 Tbsp each soy/tamari and rice vinegar
- 1 Tbsp toasted sesame oil
- 1-2 tsps sugar
- Red pepper flakes
3. Quickly Assemble and Microwave
Toss everything into a microwave safe bowl, cover and heat for just 1 minute until steaming. The heat blends the complex flavors together while lightly wilting the veggies without overcooking. Then dig in and enjoy your fresh, homemade fusion egg rolls!
Battle of Store Bought Egg Rolls vs DIY Bowls
When a craving hits for your favorite Chinese takeout appetizer, which makes more nutritional sense - calling for delivery or whipping up a batch yourself?
Store Bought Egg Roll Drawbacks
The convenience of pulling out a tray of frozen egg rolls ready in minutes can't be denied. But look closer at what you sacrifice in terms of wellness:
- Packed with refined carbs and vegetable oils
- High sodium content, often over 700mg each
- Low protein and lacking nutrients
- Frequent additives like MSG, sulfites, colors or preservatives
All those excess fillers leave you feeling sluggish, bloated or lead to unwelcome pounds over time.
Do-It-Yourself Egg Roll Bowl Benefits
Investing 20 extra minutes to construct your own creates a lighter, energizing meal that nourishes you back.
- Total control over quality ingredients
- Balanced macro nutrients from protein and veggies
- Substantial fiber content
- Naturally gluten and grain free
- Allows fully customizable flavors
Simplifying the components amplifies nutrition in every energizing bite!
Recipe Variations for Dietary Needs
Part of why registered dietitians like Amanda Sauceda love promoting the egg roll bowl framework arises from the innate adaptability.
Tweak a few base elements to cater easily to preferences like vegetarian, dairy-free, low carb, whole 30 diets and more.
Vegetarian Egg Roll Bowls
Skip the meat completely by using marinated tofu or tempeh. Load up on extra veggies like edamame, water chestnuts or bamboo shoots to ensure you still get ample protein too. Tamari makes a perfect vegan soy sauce swap.
Keto Diet Egg Roll Bowls
Trade regular soy for coconut aminos to avoid added sugar. Use your favorite nut or seed oil instead of vegetable oils. And amplify low carb volume with extra cabbage, peppers, shredded radish or turnip noodles.
Gluten-Free Egg Roll Bowls
Verify any pre-made sauces bought use gluten free soy or tamari. Then simply choose a gluten-free vinegar option like rice wine or apple cider varieties. Lastly, finish with a high quality toasted sesame oil which imparts plenty of distinctive Asian essence.
Dairy Free Egg Roll Bowls
The basic recipe construction already excludes dairy, but check prepared Asian sauces for hidden whey or lactose ingredients. Opt for coconut aminos over soy to secure dairy and nut safety for those with multiple food allergies.
The Lasting Appeal of Egg Roll Bowls
Dietitians like Sauceda aim to share genuinely healthy yet hassle-free real food options. Her wildly viral egg roll bowl accomplishes both goals
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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