These crispy baked egg rolls are a low carb Chinese food option the whole family will love. Each egg roll contains about 15gm carb and 135 calories and all the flavor you expect minus the extra fat. Ready in about 30 minutes!
This recipe originally published March 2014, now updated with all new photos, step by step instructions, pro tips and FAQs.
Egg rolls are a favorite Chinese food that can be diabetes friendly with just a few changes. Baking them instead of frying will lower the total fat and calorie count. Egg roll wrappers do have carbs, but not an extremely high amount. Two of these egg rolls will equal about 30 gm carb, but the filling is low carb. Try adding a serving of the filling to your plate along with a few egg rolls to help you fill up.
Why this recipe works
- Adding meat to the filling gives a source of protein to help satisfy hunger.
- Lean ground pork or turkey helps keep fat levels lower
- Convenience foods like coleslaw mix and ginger paste help save time and get this meal on the table in a flash!
The main ingredients
- Ground pork or ground turkey- browned and drained
- Cabbage or coleslaw mix- either will work.
- Soy sauce- I used lower sodium
- Ginger- use either fresh ginger root or ginger paste. Ginger paste is found in the produce department of grocery.
- Egg roll wrappers- these are found in the produce department of grocery.
How To Make Crispy Baked Egg Rolls
- Brown ground pork -photo 1
- Add veggies and seasonings and cook briefly - photo 2
- Place filling on egg roll wrapper- photos 3, 4 and 5
- Brush egg rolls with oil then bake until golden-photo 6
Expert Tips:
- Allow ground pork to brown well for best flavor.
- Choose coleslaw mix for added convenience.
- Use lower sodium soy sauce if desired.
- For best results, avoid over filling the wrappers.
- Coat well with oil to enhance crispiness.
RELATED RECIPES:
- Cooking a Meal for a Friend with Diabetes- Oven Baked Rotisserie Chicken
- Easy Healthy Baked Salmon Recipe
- Skillet Unstuffed Cabbage Rolls
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Recipe
Crispy Baked Egg Rolls
Homemade baked egg rolls are a healthful and tasty change from take out. You will love the crispy texture and easy prep!
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Servings: 8
Calories: 136kcal
Ingredients
- 1 ½ Tablespoons olive oil , divided
- 8 ounces lean ground pork or turkey
- 8 ounces cabbage ( or coleslaw mix)
- 1 each carrot
- 2 each green onions
- 2 Tablespoons soy sauce or stir fry sauce
- ½ teaspoon ginger root or ginger paste
- 8 Egg Roll Wrappers
Instructions
- Preheat oven to 425°.
- Heat 1 Tablespoon oil in non-stick skillet over medium heat.
- Add ground meat to pan and cook until browned .
- Meanwhile, add cabbage, carrots and green onions to food processor and process until coarsely chopped. (If using coleslaw mix, process carrot and green onions and add to the coleslaw mix).
- Add veggies, soy sauce and ginger to browned meat in pan and cook 5 minutes or until crisp tender. Remove pan from heat.
- Add salt/pepper as desired.
- Line a baking sheet with foil or parchment paper. Place about 2 tablespoon filling on egg roll wrapper and moisten edges then fold to seal. (Avoid over-filling wrappers.) Place filled egg rolls on prepared pan.
- Continue filling and wrapping egg rolls until all filling is used.
- Brush egg rolls with remaining ½ Tablepoon olive oil and bake 10-12 minutes or until brown and crispy.
- Serve with sweet & sour sauce or soy sauce if desired.
- Makes about 8 egg rolls.
Notes
Expert Tips
- Allow ground pork to brown well for best flavor.
- Choose coleslaw mix for added convenience.
- Use lower sodium soy sauce if desired.
- For best results, avoid over filling the wrappers.
- Coat well with oil to enhance crispiness.
Nutrition Facts
Crispy Baked Egg Rolls
Serving Size
1 egg roll
Amount per Serving
Calories
136
Calories from Fat 81
% Daily Value*
Fat
9
g
14
%
Saturated Fat
3
g
15
%
Polyunsaturated Fat
1
g
Monounsaturated Fat
5
g
Cholesterol
20
mg
7
%
Sodium
147
mg
6
%
Potassium
136
mg
4
%
Carbohydrates
15
g
5
%
Fiber
1
g
4
%
Sugar
1
g
1
%
Protein
7
g
14
%
Vitamin A
53
IU
1
%
Vitamin C
11
mg
13
%
Calcium
16
mg
2
%
Iron
1
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.
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