Weight Watchers Egg Roll in a Bowl Recipe
Egg rolls are a favorite dish for many, offering crispy, savory fillings wrapped in a fried shell. But when you’re following a Weight Watchers plan or trying to eat healthier, those deep-fried wrappers can be a deal-breaker. That’s where the “Egg Roll in a Bowl” comes into play—a lighter, lower-carb version that keeps all the delicious flavors without the fried outer shell. This Weight Watchers-friendly recipe delivers all the taste of egg rolls in a healthier, more convenient bowl format. Whether you’re following Weight Watchers or just looking for a satisfying meal, this dish is perfect for anyone craving something delicious and nutritious.
In this recipe, we skip the fried wrapper and instead focus on a flavorful combination of ground meat, cabbage, and seasonings, all cooked in a savory sauce that mimics the classic egg roll filling. This recipe is full of protein, fiber, and veggies, making it a balanced meal that fits into any healthy eating plan.
Ingredients:
For the Bowl:
1 lb ground turkey (or ground chicken, pork, or beef)
4 cups coleslaw mix (shredded cabbage and carrots; this can be bought pre-shredded or shredded by hand)
1 tablespoon olive oil
1 medium onion, finely chopped
3 cloves garlic, minced
1-inch piece of fresh ginger, grated (optional, but adds a nice punch of flavor)
2 tablespoons soy sauce (use reduced-sodium to keep sodium content lower, or tamari for a gluten-free option)
2 tablespoons rice vinegar
1 tablespoon sesame oil
1 tablespoon hoisin sauce (optional, but adds a touch of sweetness)
1 teaspoon ground black pepper
½ teaspoon crushed red pepper flakes (optional, if you like a little spice)
2 green onions, chopped (for garnish)
1 tablespoon sesame seeds (optional, for garnish)
Optional for Serving:
Cooked rice (preferably brown rice or cauliflower rice for a lower-carb option)
Nutritional Information (Approximate per serving based on 4 servings):
Calories: 250-300 kcal
Protein: 30-35g
Carbohydrates: 12-15g (depending on whether you serve it with rice)
Fat: 10-15g
Fiber: 4-5g
Instructions:
1. Prepare the Ingredients:
To make this recipe come together quickly, start by prepping your ingredients. Finely chop the onion, mince the garlic, and grate the ginger if you’re using it. Having everything ready to go will make cooking much easier and faster.
2. Cook the Ground Meat:
Heat a large, non-stick skillet or wok over medium-high heat. Once the skillet is hot, add your ground turkey (or the ground meat of your choice). Break the meat apart with a spoon or spatula as it cooks. Stir frequently, cooking for 5-7 minutes or until the meat is browned and fully cooked. Once cooked, remove the meat from the skillet and set it aside on a plate.
If you’re using a fattier meat, like ground pork, you may want to drain any excess fat before proceeding.
3. Sauté the Vegetables:
In the same skillet, add 1 tablespoon of olive oil and heat it over medium heat. Once the oil is hot, add the chopped onion, minced garlic, and grated ginger. Sauté for 2-3 minutes until the onion becomes soft and translucent, and the garlic becomes fragrant.
Add the coleslaw mix (shredded cabbage and carrots) to the skillet. Stir the vegetables frequently, allowing them to cook for about 5 minutes, until they soften but still retain some crispness. The cabbage will release moisture as it cooks, making it tender without the need for additional liquid. Keep an eye on the mixture so it doesn’t burn, stirring often to prevent sticking.
4. Add the Seasonings and Sauces:
Once the vegetables have softened, return the cooked ground meat to the skillet. Now, it’s time to add all the flavorful seasonings. Pour in the soy sauce, rice vinegar, sesame oil, and hoisin sauce (if you’re using it). Stir everything together to evenly coat the vegetables and meat with the sauce. Let the mixture cook for another 3-5 minutes to allow the flavors to blend together.
Season with black pepper to taste, and if you like a bit of heat, sprinkle in the crushed red pepper flakes. Stir the mixture, tasting as you go, to make sure it’s well-seasoned. You can always adjust the soy sauce or vinegar for a bit more saltiness or tanginess.
5. Serve and Garnish:
Once everything is cooked through and well-mixed, your egg roll in a bowl is ready to be served! Spoon the mixture into individual bowls. Garnish with chopped green onions and sesame seeds for an added layer of flavor and a little crunch.
For a more filling meal, serve the egg roll mixture over cooked rice. If you’re looking to keep the meal lighter, opt for cauliflower rice, which is a great low-carb alternative.
6. Optional Serving Suggestions:
While the egg roll in a bowl is delicious on its own, you can make it a more complete meal by adding some optional sides. A small side salad with a light dressing or some steamed broccoli can add even more veggies and fiber to your meal.
Tips for the Best Egg Roll in a Bowl:
1. Use Lean Protein:
While the recipe calls for ground turkey, you can use any lean ground meat of your choice, such as chicken or lean ground beef. Ground pork is also a great option if you’re looking for a more traditional egg roll flavor. Just remember, the leaner the meat, the fewer calories and fat you’ll be consuming, making it a great choice for Weight Watchers and those watching their calorie intake.
2. Customize Your Veggies:
The coleslaw mix is a convenient way to get shredded cabbage and carrots, but you can get creative with your vegetables. Add in extra veggies like bell peppers, mushrooms, or zucchini for more fiber and nutrients. Even a handful of chopped spinach or kale can be added for extra greens.
3. Adjust the Heat:
If you love spicy food, consider adding more crushed red pepper flakes or a dash of sriracha to the sauce. On the other hand, if you prefer a milder dish, simply leave out the red pepper flakes or reduce the amount you use. The beauty of this recipe is its flexibility to suit your preferences.
4. Use Cauliflower Rice:
For those following a low-carb or keto diet, cauliflower rice is an excellent option to pair with your egg roll in a bowl. It absorbs the flavors from the sauce and adds very few calories, making it a perfect complement to this dish.
5. Make It Ahead:
This recipe is fantastic for meal prep. You can cook the entire dish in advance, portion it out into containers, and store it in the fridge for 3-4 days. Reheat it in the microwave or on the stovetop, and you’ll have a quick and easy meal ready to go.
6. Make It Gluten-Free:
To make this dish gluten-free, be sure to use tamari instead of soy sauce. Additionally, check the labels of the hoisin sauce and sesame oil to make sure they don’t contain gluten.
Why This Recipe Works for Weight Watchers:
This Weight Watchers Egg Roll in a Bowl is an excellent choice for anyone trying to eat healthier while still enjoying delicious food. It offers a satisfying combination of lean protein, crunchy vegetables, and savory sauce, all without the added calories of a fried wrapper. Here’s why this recipe is great for Weight Watchers:
Low-Carb: By omitting the fried wrapper and focusing on veggies and lean protein, this dish is low in carbohydrates, making it a great option for anyone following a low-carb diet.
High in Protein: The ground turkey or chicken provides a solid amount of protein, which helps keep you full and satisfied for longer.
Packed with Veggies: The cabbage and carrots offer fiber and nutrients, which are essential for overall health and weight management. The more veggies, the better!
Customizable: This recipe is highly adaptable to your personal preferences. Whether you want to add extra veggies, adjust the heat, or make it vegetarian, it’s easy to modify the recipe without sacrificing flavor.
Conclusion:
This Weight Watchers Egg Roll in a Bowl is a delicious, nutritious, and easy-to-make dish that satisfies your craving for egg rolls without the guilt. With its lean protein, veggies, and flavorful sauce, it’s a filling and well-rounded meal. Whether you’re on the Weight Watchers plan or just looking for a healthier alternative to traditional egg rolls, this dish is sure to become a staple in your meal planning. Enjoy it as a satisfying dinner or a quick and tasty lunch—either way, it’s bound to please your taste buds!