Egg Roll Bowls

I’m always on the look out for healthy, flavorful, QUICK meals.  Since I avoid dairy products, a lot of what I eat regularly is Asian inspired.  In addition to generally not containing dairy, Asian food is delicious!  Stir fries and curries are my flavor jam!  I love just about anything with garlic and ginger.

However, I’ve never been a huge fan of traditional fried egg rolls.  I know, I know…there’s just always been something a little off-putting about them to me flavor wise.  Then add in the often greasy outer fried shell, and it’s a no-go in my books.

Recently though, I stumbled upon this recipe from Peace, Love, and Low Carb that I found intriguing.  Upon looking through the ingredient list, I thought that this was an egg roll variation that I could on board with.

Garlic, ginger, soy, and sriracha form the base of the flavors so what isn’t there to like about it?  I keep many of the ingredients on hand so basically just have to grab the coleslaw and broccoli slaw mixes(and maybe fresh ground pork and ground turkey if I don’t have time to thaw out the frozen stuff) to prepare.

You can also make it both Paleo or Whole30 compliant, so along with being dairy free, many types of eaters can fit this into their eating style!  If you avoid soy or soy based products, you can use coconut aminos.  A little about coconut aminos – clearly from the name, it is made from coconut.  More specifically, coconut sap.  While I do enjoy soy sauce, I try not to consume too much soy based products because of my thyroid disorder.  Coconut aminos is a pretty good substitute and is Paleo and Whole30 compliant.  It is MUCH lower in sodium (about 75% less, which is generally a good thing) and also has a slightly sweet flavor.  It doesn’t taste like coconut, but if you use it in place of soy, be prepared to need a bit more salt in your recipe than if you use traditional soy sauce.

So, back to the recipe:  it comes together really quickly thanks to using convenient items such as bagged coleslaw mix!  And since it makes a pretty large quantity, you’ve got lunch taken care of for the next couple of days!

egg roll in a bowl meal prep

We’ve been enjoying this around our house regularly (at least every other week) for the last couple of months and I don’t intend to quit anytime soon :).  Enjoy!

*Note – you need a pretty large skillet or wok for this!  Alternatively, you could use 2 smaller skillets and split it evenly amongst them.

egg roll in a bowl in skillet

*Second note – if you use a lot of fresh garlic, I highly recommend investing in a good garlic press!  My mom bought me one from Pampered Chef for Christmas, and it’s a total game changer!  You don’t even have to peel the garlic!  Just pop the clove in, press the handle down, and scrape off the perfectly minced garlic!  Remove the skin, and repeat!  Find a similar one here, with great reviews!

egg roll in a bowl served up

Egg Roll Bowls

Servings: 6            Time: 30 min

Ingredients:

  1. 1 lb reduced fat ground pork
  2. 1 lb lean (93% or higher) ground turkey
  3. 5 cloves garlic, minced
  4. 1 large onion, large dice
  5. 14 oz bag coleslaw mix
  6. 14 oz bag broccoli slaw
  7. 1 T ground ginger
  8. 1 t ground pepper
  9. 4 T coconut aminos or reduced sodium soy sauce (I used 2 T of each)
  10. 3 T rice wine vinegar (I’ve also used apple cider vinegar)
  11. 2 T sesame oil
  12. 3-4 T sriracha (or Whole30 compliant chile/hot sauce)
  13. About 5 green onions, white and green parts, sliced
  14. 2 T sesame seeds
  15. Fresh cilantro for topping, optional

Instructions:

  1. Heat a large skillet over medium heat.  Add the turkey and pork and cook until no longer pink.  Drain the fat from the skillet.
  2. Add the onion and garlic and saute a few minutes.
  3. In the meantime, whisk together the ginger, pepper, rice wine vinegar, sesame oil, sriracha, and soy sauce or coconut aminos.
  4. Add the bag of coleslaw mix to the meat and onion mixture.  Pour about half of the liquid mixture to the skillet, and gently toss it, allowing the coleslaw to cook down a bit and make more room in the skillet.  This is where it gets a bit tricky to keep it all contained in one skillet so be patient.  🙂 Start adding the broccoli slaw mixture, in smaller batches, to allow room in the pan.  It helps to use tongs and just kind of flip portions of the mixture around.  Continue adding the liquid to help flavor and steam the veggies down.  Once it’s all added, test for seasoning and add more sriracha, salt, pepper, etc. as needed.
  5. Portion into bowl, top with green onion, cilantro, and sesame seeds.
  6. Dig in!

Nutrition Info:

380 total cal, 21 g fat, 10 g carbs, 31 g protein

 


Turkey Sausage Egg Cups

I NEVER skip breakfast.  If I were to miss it, trust me, you wouldn’t want to be anywhere near 🙂  #hangry – it’s a thing

Since I typically work out first thing in the morning, it’s important to have a protein packed breakfast ready and available afterwards.  I’m also prone to having the dreaded blood sugar crash mid-morning if I don’t eat enough protein in the morning.

After working out in the morning, I’m usually rushing to get ready for work on time, so breakfast also needs to be fast and convenient.

These egg cups are perfect for all these reasons!  They’re packed with lean protein, super easy to make ahead, portion out, and take on the run.  They also reheat really well.

I typically use silicone muffin pans for these, as the egg cups pop right out and the pan is super easy to clean!  I’ve used normal metal baking pans in the past, sprayed with cooking spray, and after fighting to get it clean, gave up and tossed it (not a proud moment – I hate giving up and I hate being wasteful!!!)

You can also mix these up with just about any veggie you like!  I’ve done fresh spinach, bell peppers, onions, you name it!  Depending on how much veg you add, you may need to reduce the eggs a touch so they don’t spill over (speaking from experience here 🙂 )

I also love topping theses with some salsa or hot sauce, such as Cholula, for some added flavor and spice!

Enjoy!

Image may contain: 1 person, food

Pic:  heading to work for an extra long shift following a night with little sleep!  So glad I had those egg bites to power me through!

Turkey Sausage Egg Cups

Servings: 8   (3 egg cups per serving)                  Total Time:  30 minutes

Ingredients:

  1.  1 pound lean ground turkey (I used 99% lean) or turkey sausage
  2. 14 large eggs
  3.  Sausage seasoning (omit if using pre-seasoned sausage):
    • 1/2 t crushed red pepper (more or less to taste)
    • 1 t salt
    • 1 t pepper
    • 1/2 t dried marjoram
    •  1 t dried sage
    •  1 t dried thyme
    • 1 t dried rosemary
    • 1/2 t ground fennel seed
    • 1 t garlic powder
    • 1 t onion powder
    • 1 t dried parsley
  4. Cheese or non-dairy cheese substitute, optional

Instructions:

  1. Preheat oven to 375F
  2. If using regular ground turkey, use hands to mix all seasonings with turkey
  3. Form turkey into 24 rough balls
  4. Press turkey balls into bottom of each muffin slot
  5. In a small bowl or large measuring cup, crack eggs and whisk to combine.  Season with salt and pepper as desired
  6. If adding veggies, place small amount in muffin cups on top of sausage
  7. Pour egg mixture over turkey sausage (and veggies if added)
  8. Bake for about 20 minutes, or until eggs are fully set
  9. Remove from oven, top with some shredded cheese if desired, and place back in oven for a few minutes until melted
  10. Remove from oven and enjoy!

Nutrition info:  212 calories, 10.3 g fat, 2.5 g carb, 27.7 g protein

 

 

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