Craving the satisfying crunch and savory flavors of an egg roll but looking for a healthier, lighter option? Then look no further than the incredibly delicious and surprisingly easy Chicken Egg Roll in a Bowl! This recipe cleverly mimics the textures and tastes of your favorite takeout, but without the guilt – or the extra carbs. It's packed with protein, vegetables, and vibrant flavors, making it a perfect weeknight dinner or a satisfying lunch.
What is Chicken Egg Roll in a Bowl?
Chicken Egg Roll in a Bowl is a deconstructed version of the classic egg roll. Instead of being wrapped in a pastry, all the delicious components – tender chicken, crisp vegetables, and a flavorful sauce – are combined in a bowl. This clever adaptation drastically reduces the calories and carbohydrates while retaining all the satisfying taste and texture. It’s a fantastic way to enjoy a comfort food favorite in a healthier, more mindful way.
Why is Chicken Egg Roll in a Bowl Healthy?
This dish offers a fantastic opportunity to boost your vegetable intake and enjoy lean protein. Compared to traditional egg rolls, it significantly reduces:
- Calories: By removing the high-calorie egg roll wrapper, you dramatically cut down on overall calories.
- Carbohydrates: The absence of the wrapper also means fewer carbs, making it a great option for those watching their carbohydrate intake.
- Fat: While some oil is used in cooking, it's significantly less than in deep-fried egg rolls.
The dish's focus on fresh vegetables ensures you're getting a good dose of vitamins, minerals, and fiber, contributing to a well-rounded and nutritious meal.
How to Make Chicken Egg Roll in a Bowl: A Simple Recipe
This recipe is easily adaptable to your preferences and what you have on hand. Feel free to substitute vegetables based on your taste and dietary needs.
Ingredients:
- 1 lb boneless, skinless chicken breast, cut into bite-sized pieces
- 1 tbsp olive oil
- 1 medium onion, chopped
- 2 carrots, julienned or shredded
- 1 cup shredded cabbage
- 1 cup broccoli florets
- 1 red bell pepper, sliced
- 1/2 cup soy sauce (low sodium preferred)
- 1/4 cup rice vinegar
- 2 tbsp honey or maple syrup
- 1 tbsp sesame oil
- 1 tsp ground ginger
- 1/2 tsp garlic powder
- 1/4 tsp red pepper flakes (optional)
- Sesame seeds for garnish (optional)
- Green onions for garnish (optional)
Instructions:
- Cook the chicken: Heat olive oil in a large skillet or wok over medium-high heat. Add chicken and cook until browned and cooked through.
- Sauté the vegetables: Add onion, carrots, cabbage, broccoli, and bell pepper to the skillet. Cook until vegetables are tender-crisp, about 5-7 minutes.
- Make the sauce: In a small bowl, whisk together soy sauce, rice vinegar, honey/maple syrup, sesame oil, ginger, garlic powder, and red pepper flakes (if using).
- Combine and simmer: Pour the sauce over the chicken and vegetables. Stir to combine and simmer for 2-3 minutes, allowing the sauce to thicken slightly.
- Serve: Serve immediately, garnished with sesame seeds and green onions (optional).
What are the Variations of Chicken Egg Roll in a Bowl?
Can I use different vegetables? Absolutely! Feel free to experiment with other vegetables like mushrooms, snow peas, zucchini, or water chestnuts.
What about other protein sources? Ground turkey, pork, or shrimp can all be delicious substitutes for chicken.
Can I make it spicier? Add more red pepper flakes, or a dash of sriracha or your favorite hot sauce for extra heat.
Can I make it ahead of time? Yes! This dish can be made ahead of time and stored in the refrigerator for up to 3 days. Reheat gently before serving.
Is Chicken Egg Roll in a Bowl Gluten-Free?
To ensure your Chicken Egg Roll in a Bowl is gluten-free, use tamari or coconut aminos instead of soy sauce, as some soy sauces contain gluten. Always check the labels of your ingredients to be certain.
How many calories are in Chicken Egg Roll in a Bowl?
The calorie count will vary depending on the ingredients and portion size, but generally, a serving of Chicken Egg Roll in a Bowl is significantly lower in calories than a traditional egg roll. Using a nutrition calculator with your specific ingredients will give you the most accurate count.
Is Chicken Egg Roll in a Bowl Keto-Friendly?
While the recipe itself is relatively low in carbohydrates, the amount of vegetables used can impact its keto-friendliness. For a stricter keto diet, you might want to reduce the amount of vegetables, particularly those higher in carbohydrates like carrots.
This healthier take on a classic provides a satisfying and nutritious meal that’s easy to prepare and customize to your liking. Enjoy!
