Egg Roll In A Bowl

This Egg Roll in a Bowl brings you the flavors of an egg roll without ordering greasy take out. A flavorful combination of veggies and eggs come together in minutes for a quick lunch or dinner.

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Have you heard of an Egg Roll in a Bowl? Essentially, it’s the flavors of an egg roll in (you guessed it) a bowl without the fried outer shell. That means it’s loaded with veggies and better for you than the traditional take-out.

Most egg rolls have some sort of pork, but I’ve substituted mushrooms into this vegetarian version and added an egg on top for additional protein and nutrients. Speaking of the incredible egg…

Are eggs good for you?

As a vegetarian, I’m a huge fan of eggs as a versatile, affordable and easy-to-cook protein source. I always have eggs in my fridge, since they are one of the most affordable sources of high-quality protein, at about 15 cents per large egg. Plus, eggs complement a plant-forward eating pattern, since they can help you absorb the nutrients found in plant foods, such as vitamin E and carotenoids.

On top of the ease of purchasing and cooking eggs, they also contain a variety of nutrients. A large egg is an excellent source of Vitamin B12, Biotin, Iodine, Selenium, Choline and a good source of Riboflavin, Pantothenic acid, Protein.

What is the healthiest way to eat an egg?

While there’s a bad rap that incorporating eggs into your diet can raise your cholesterol levels, that myth has been disproven time and time again! The real concern is how you’re preparing your eggs.

The healthiest way to cook eggs is without oil, like boiled or poached eggs. Whenever oil is included in the cooking process, it’s naturally going to add extra calories and fat to the dish. That’s not necessarily a bad thing, as many oils are loaded with healthy unsaturated fats. But it’s also esy to overdo it with oils. 

If you’re not the biggest fan of boiled or poached, scrambled eggs are also another healthy option – ditch the butter and use a low-fat milk to make your scrambled egg mixture. And if you love a good fried egg, omit the butter and use minimal amounts of heat-stable oils, ike vegetable oil, olive oil or avocado oil. 

Eggs are one of the only foods that naturally has the sunshine vitamin, otherwise known as  Vitamin D. Plus, one large egg has 6 grams of high-quality protein (12% of the recommended Daily Value (DV)) and all 9 essential amino acids.

And don’t throw out the yolk! Nearly all the vitamins and minerals are located within the egg yolk. If you’re worried about cholesterol, you shouldn’t be! The 2015 Dietary Guidelines for Americans do not list cholesterol as a nutrient of concern. And in December 2019, an American Heart Association Science Advisory recommended that rather than placing specific limitations on cholesterol, providing guidance on overall dietary patterns is more likely to improve diet quality and promote cardiovascular health. The Advisory also states that an egg a day fits into a heart-healthy diet pattern, and older individuals and vegetarians may benefit from having even more eggs.   

Eggs and brain health

Eggs contain important nutrients for brain health, including choline and lutein. Choline is critical for brain development during pregnancy and infancy, and pregnant women need to get about 450 milligrams per day. However, more than 90% of Americans (including approximately 90% of pregnant women) don’t get enough of this essential nutrient.

Luckily, one large egg has about 150 mg of choline. And eating two large eggs supplies more than half of the recommended intake of choline for pregnant women.

Lutein, a carotenoid found in egg yolks, has long been associated with eye health. Newer research has discovered that lutein may also play an important role in cognition as well. Similar to how lutein accumulates in the eye, it’s also present in the brain and has been positively associated with cognitive function in older adults and academic performance in children.

For athletes, cognition plays an important role in performance. Be sure to eat eggs to reap the cognitive benefits and keep your mental game strong. 

Ingredients to make an Egg Roll in a Bowl

I’ve played on the traditional flavors of an egg roll to create a plant-based and healthier version. I’m loving how simple these ingredients are.

To make this, you’ll need:

• 2 tablespoons vegetable oil
• 6 cloves garlic minced
• 2 teaspoon ginger powder
• 2 cups mushrooms thinly sliced
• 2 cups carrots thinly sliced (about 2 large)
• 4 cups green cabbage thinly sliced
• ¼ cup low sodium soy sauce
• 1 teaspoon sesame oil
• 1 teaspoon chili paste
• 4 large eggs
• ¼ cup sliced green scallions

Optional

• 2 cups cooked rice
• sriracha

How to make an Egg Roll in a Bowl

Although the thought of making an egg roll from scratch sounds cumbersome, an egg roll in a bowl is actually incredibly easy to whip up. All you need are a few veggies and an egg. And a side of rice never hurts!

Here’s how to make it:

1. Start by sautéing the veggies and spices traditionally found in an egg roll, including garlic, ginger, mushrooms, carrots and green cabbage. Sauté those with a dash of soy sauce, sesame oil and chili paste. Remove from the heat and set aside.
2. Over medium heat, crack the egg into the pan. Cook for about 2 to 3 minutes.
3. Divide the veggies into four separate bowls, and top each with an egg and a tablespoon of sliced scallions.

Serving Suggestions

I love to eat this dish as is with the sautéd veggies and a fried egg on top, but if you are looking to make it a complete meal, you could try serving it with:

• ½ cup of rice and drizzle with sriracha if desired
• Place the sautéed veggies over a bowl of rice and add an extra egg for a protein boost
• If you want to make this a low carb meal, serve over cauliflower rice
• In a tortilla, wrap or lettuce wrap

Can I make substitutions and additions?

Most of the recipes I create are meant to be quick and easy, so you can definitely make substitutions based on your flavor preferences and what you have in the fridge. Here are some easy swaps for this Egg Roll in a Bowl:

• Use red or napa cabbage instead of green cabbage
• Add zucchini noodles to the veggies
• Use any type of mushroom
• If you’re gluten-free, use tamari instead of soy sauce
• Drizzle the entire bowl with sriracha
• Top the bowl with an egg any style, such as over easy, sunny side up or soft boiled
• Add bok choy to the other veggies

Can I make this recipe vegan?

You may be wondering how on earth can I make this egg roll in a bowl… vegan? It’s as simple as omitting the fried egg on top! Instead, try adding crumbled tofu or tempeh to the sauteéd veggie mix. These are both great options for a good source of plant-based protein. 

Can I make this recipe ahead of time?

You can definitely make the veggies ahead of time and refrigerate for 2-3 days. Both cabbage and carrots are crunchy enough that this mixture won’t get soggy in the fridge.

A sunny side up egg tastes best when it comes right out of the pan. Luckily, cooking an egg takes about five minutes, so I recommend making the egg right before eating. Enjoy!

Easy Prep Ideas 

I’m all about the quick and easy! Try any of these easy prep ideas so that cooking takes no extra effort and time out of your day.  

Instead of buying whole veggies at the grocery store, look out for: 

• Shredded cabbage 
• Sliced mushrooms 
• Shredded carrots 

If you can’t find any of these options, but you have a food processor at home, throw all the veggies into a food processor and store them in an air-tight container. To make your life even easier, you can buy minced garlic too. So when it comes time to prepare your meal, all of your ingredients are chopped and ready to go. 

And if you want to be even more organized, cook the rice ahead of time and freeze it in individual portions. This way you can reheat your rice in the same time that it takes to sauteé all your veggies and fry an egg. How’s that for quick and efficient!

Storage Tips 

The best part about this dish is that you can make extra and store it for another time. I also recommend making a big batch of rice if you’re going to meal prep it for the week, so you can throw together a wholesome lunch in minutes. 

• To refrigerate: Store the sauteéd veggies and rice in separate air-tight containers for 3-4 days. A few minutes before you’re ready to serve, fry your egg and reheat your veggies and cooked rice on a skillet, or in the microwave, for a few minutes. 
• To freeze: Same goes for freezing – only difference is that you’ll need to allow the veggies to thaw before reheating them. For the rice, you can reheat it from frozen by heating it in a microwavable bowl that is covered with either a microwavable lid or plastic wrap. 

Tip: You may want to add extra soy sauce when you’re reheating your sauteéd veggies as I find that it loses some flavor over a few days.