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Hello! I’m Anjali. I’m a board certified health coach, author, wife, mom and food lover from the SF Bay area (now living in Seattle, WA!); with a passion for delicious food and a desire to make healthy eating easy, tasty and fun! Learn more about me here and stay for a while!

Anjali Shah

Low-Carb Vegetarian Egg Roll in a Bowl

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We took out the insides of an egg roll, and put them in a bowl! It’s easy to make, vegetarian, vegan, gluten-free, keto-friendly, and is ready in just 30 minutes. This vegetarian egg roll in a bowl recipe is a flavorful, healthy one-pan meal that the whole family will love!

vegetarian egg roll in a bowl topped with green onions, served in a white bowl

This vegetarian egg roll in a bowl is a fun new way to experiment with food! I love a spin on classic recipes. You and your family are going to love it so much, you might never look at egg rolls the same again! It’s what’s on the inside that counts, right? 

It is so important for me and my family to have healthy meals that aren’t heavily fried. We love getting traditional egg rolls when we order Chinese takeout, but that’s more of a once-in-a-while indulgence because traditional egg rolls will run you about 200 calories and 11g fat for one tiny roll.

This bowl has all of the flavor or a traditional egg roll without any of the guilt! But it feels like it should be unhealthy because of how good it tastes. My favorite part of this recipe is that the whole thing is made in one pan. This makes it so easy for clean-up. 

Why You’ll Love This Egg Roll in a Bowl Recipe

  • All of the flavor, none of the guilt: There’s no deep frying happening here!
  • Easy prep: Using a pre-shredded bag of coleslaw mix saves so much time.
  • Easy cleanup: Just one pan and you’re done!
  • Easily made keto: With just 3 substitutions, you can make a Keto egg roll in a bowl. Use eggs instead of tofu, tamari instead of soy sauce, and omit the cashews and you’ll end up with a recipe that has only 2.3 net carbs per serving!
  • Flavorful and spicy: Ginger, garlic, crushed red pepper, and siracha all add amazing flavor to this dish.
vegetarian egg roll in a bowl topped with green onions, served in a white bowl

Recipe Ingredients and Notes

  • Tofu or Eggs (for Keto): If using tofu, use a Tofu Press to get all the water removed effectively
  • Spices: Garlic, Ginger, Salt, Crushed Red Pepper, Soy Sauce or Tamari (for a keto-friendly and gluten-free option)
  • Egg Roll Veggies: 4 cups shredded coleslaw mix (carrots, cabbage) OR 2 cups shredded carrots + 2 cups shredded cabbage
  • Toppings: 1/2 cup sliced green onions, sesame seeds, cashews (omit for keto), cilantro, siracha for added flavor and texture

Step by Step Instructions

Step 1: In a large pan over medium heat, add 1/2 tbsp olive oil and tofu — crumbling the tofu with a wooden spoon and cooking until the tofu is golden brown (about 5-10 min). Remove the tofu from the pan and set aside.

tofu cooking in a pan

Step 2: Heat the pan over medium heat again, add 1/2 tbsp olive oil and add the remaining ingredients – garlic through salt/crushed red pepper to taste. Cook until the cabbage and carrots are slightly wilted and cooked through – about 5-10 minutes. 

cabbage and carrots sauteeing in a pan

Step 3: Add the tofu back into the pan and stir to combine. Warm through for 5 minutes. 

tofu added to cabbage in a pan

Step 4: Serve this low-carb vegetarian egg roll topped with green onions, sesame seeds, chopped cashews, siracha, and/or cilantro

vegetarian egg roll in a bowl topped with green onions, served in a white bowl

What Makes This Vegetarian Egg Roll in a Bowl A Healthy Meal?

  • High-Protein: Each serving of this recipe has 10g of plant protein!
  • Low Sugar and Low Carb: There is barely any sugar in each serving! The less sugar in a recipe, the better because low-sugar recipes help reduce the risk of inflammation. Additionally, even with the tofu, each serving of this recipe has only 5 grams net carbs (and only 2.3 grams net carbs with the keto substitutions)
  • Anti-Inflammatory: Garlic, onion and cabbage all have anti-inflammatory properties, along with Vitamin K and C.

Will Kids Enjoy This Vegetarian Egg Roll Recipe?

Yes! This recipe is a fresher, tastier version of egg rolls without the wrap! Some additional tips when serving this recipe to kids:

  • If your kids are sensitive to spice, leave out the siracha and the crushed red pepper for their servings.
  • If your kids are pickier about veggies, you can always chop up the shredded coleslaw mix so that the veggies are even smaller, and add more tofu if that’s something your kids enjoy.
  • Feel free to also turn this recipe into a traditional egg roll by filling this within a wrap if your kids are requesting it!
vegetarian egg roll in a bowl topped with green onions, served in a white bowl

Recipe FAQs

What Goes Well With Vegetarian Egg Roll in a Bowl?

Some of my favorite dishes to serve alongside this recipe are: brown rice, quinoa, or cauliflower rice for even more veggies; a side salad, or you can use lettuce wraps and turn this dish into a low carb wrap!

Can You Freeze This Recipe?

Unfortunately, tofu and cooked cabbage are ingredients that don’t freeze that well. They tend to change texture and get more watery after being frozen. However, this vegetarian egg roll recipe keeps really well in the fridge in an airtight container for up to 4-5 days!

Can I Turn This Recipe into Traditional Egg Rolls?

Yes! You can put this recipe (the filling) in a wrapper, fold and seal with water or egg mixture, and fry in a pot of oil for 3-5 minutes until the outsides are browned. Feel free to research further how to make egg rolls so you can get the best results with this mixture! 

Recipe Variations

  • Substitute 4 scrambled eggs for the tofu for a keto-friendly, low-carb variation
  • Try tamari for a keto-friendly and gluten free option
  • If you don’t have soy sauce or tamari, you can use coconut aminos
  • Top this vegetarian egg roll in a bowl with anything you like! Switch up the hot sauce or add peanuts, almonds or diced red onions
  • Add in any of your favorite veggies: from broccoli, to water chestnuts, to asparagus to cauliflower — anything cut in a very small dice / shredded would work well.

Top Tips For Making The Best Vegetarian Egg Roll in a Bowl

  • Make sure you press your tofu before adding it to the pan. You don’t want your final dish to turn out watery!
  • If you want to add some heat to this recipe, feel free to add a chopped jalapeno pepper while sautéing the veggies.
  • If you don’t have coleslaw mix, try shredding carrots and cabbage in a food processor
  • You can can serve this mix over brown rice, quinoa, cauliflower rice, or in lettuce wraps
  • This meal is great for meal prep — you can make it the night before and enjoy it for 3-4 days!
vegetarian egg roll in a bowl topped with green onions, served in a white bowl

Check Out These Other Creative Recipes:

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vegetarian egg roll in a bowl topped with green onions, served in a white bowl
Print Recipe
5 from 5 votes

Vegetarian Egg Roll in a Bowl

We took out the insides of an egg roll, and put them in a bowl! It's easy to make, vegetarian, vegan, gluten-free, keto-friendly, and is ready in just 30 minutes. This egg roll in a bowl recipe is a flavorful, healthy one-pan meal that the whole family will love!
Prep Time15 mins
Cook Time20 mins
Total Time35 mins
Course: Main Course
Cuisine: Asian, Chinese, Vegan
Servings: 6
Calories: 144.3kcal
Author: Anjali Shah

Ingredients

  • 1 tbsp olive oil
  • 14-16oz block extra firm tofu, pressed and crumbled (For a Keto version, use 4 whole eggs, scrambled)
  • 6 cloves garlic, minced
  • 3 tsp ginger, minced
  • 3 tbsp low sodium soy sauce (For a Keto version, use tamari)
  • 1/2 cup diced yellow onion
  • 4 cups shredded coleslaw mix (carrots, cabbage) or 2 cups shredded carrots + 2 cups shredded cabbage
  • 1/2 tsp salt more or less to taste
  • crushed red pepper to taste
  • 1/2 cup sliced green onions for topping
  • 2 tbsp sesame seeds for topping
  • 1 oz chopped cashews for topping
  • cilantro for topping
  • siracha to taste, for drizzling on top

Instructions

  • In a large pan over medium heat, add 1/2 tbsp olive oil and tofu — crumbling the tofu with a wooden spoon and cooking until the tofu is golden brown (about 5-10 min). Remove the tofu from the pan and set aside.
  • Heat the pan over medium heat again, add 1/2 tbsp olive oil and add the remaining ingredients – garlic through salt/crushed red pepper to taste. Cook until the cabbage and carrots are slightly wilted and cooked through – about 5-10 minutes. 
  • Add the tofu back into the pan and stir to combine. Warm through for 5 minutes. 
  • Serve each bowl topped with green onions, 1/2 tbsp sesame seeds, 1/2 tbsp chopped cashews and/or cilantro.

Video

https://youtu.be/InozeBzOLxQ

Notes

How to Make Keto Egg Roll in a Bowl (that’s also low-carb)
  • Substitute 4 scrambled eggs for the tofu
  • Substitute tamari for the soy sauce
  • Omit the cashews 
Nutritional Info (per serving) for a Keto-Friendly Version: 102.9 Calories, 7.1g Fat (1.6g Saturated), 124mg Cholesterol, 755.2mg Sodium, 136.6mg Potassium, 4.1 Carbs (2.3 grams of net carbs), 1.8g Fiber, 1.7g Sugar, 6.5g Protein
Top Tips For Making The Best Egg Roll in a Bowl
  • Make sure you press your tofu before adding it to the pan. You don’t want your final dish to turn out watery!
  • If you want to add some heat to this recipe, feel free to add a chopped jalapeno pepper while sautéing the veggies.
  • If you don’t have coleslaw mix, try shredding carrots and cabbage in a food processor
  • You can can serve this mix over brown rice, quinoa, cauliflower rice, or in lettuce wraps
  • This meal is great for meal prep — you can make it the night before and enjoy it for 3-4 days!
  • If you don’t have soy sauce or tamari, you can use coconut aminos
  • Top with anything you like! Switch up the hot sauce or add peanuts, almonds or diced red onions
  • Add in any of your favorite veggies: from broccoli, to water chestnuts, to asparagus to cauliflower — anything cut in a very small dice / shredded would work well.

    Nutrition

    Calories: 144.3kcal | Carbohydrates: 7.7g | Protein: 10.1g | Fat: 9.2g | Saturated Fat: 1.4g | Sodium: 757.5mg | Potassium: 117.2mg | Fiber: 2.7g | Sugar: 1.8g

    Posted In…

    Asian Recipes ·

    Add some international flair to your meals! Skip the take-out and try making a healthy version of fried rice or an easy, comforting Thai chickpea curry.

    Also posted in Recipes · Entrees · Gluten-Free · Quick Meals · Vegan · Vegetarian

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