This low carb inside out egg roll recipe is keto and low carb friendly. Make this quick dinner in only 20 minutes and serve with a simple Asian-inspired stir-fry sauce.
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I just love this Asian-inspired stir-fry during the busy work week. This is my go-to customizable recipe, and inspired by my love of keto noodle stir-fry and shrimp stir-fry.
However, this recipe uses the power of veggies rather than noodles or egg roll wrappers.
Table of Contents
Carbs in an egg roll
A traditional egg roll is deep-fried, high in calories, and contains approximately 23 g. carbs. and is not gluten-free.
This recipe, however, has a low glycemic index and only 15 g. net carbs (and even lower if you sub the carrots for keto veggies).
Best ingredients for inside out egg roll
oil of choice
ground beef (or other options, see notes)
spring onions, sliced
garlic cloves, minced
white cabbage, shredded (around ½ small head)
grated carrots, tightly packed (sub carrots for peppers or mushrooms if keto)
mung bean sprouts, – optional
Stir fry sauce
dark soy sauce
fresh ginger, grated or very finely diced
sriracha sauce
for garnish
Garnish this dish with spring onion rings and sesame seeds.
Also serve with sweet and sour chili sauce if you like.
How to make inside out egg roll
Heat up the oil, add the beef and stir occasionally while cooking (I use a wok or frying pan)
add veggies
mix ingredients for the sauce and pour in to the wok
Give everything another stir and cook on low to medium heat until vegetables have desired softness
Add salt, pepper and chili to taste and serve hot with some sprinkled spring onions and sesame seeds.
Variations and Recipe Substitutions
For a quick recipe: use packed coleslaw vegetables instead of cutting it yourself.
If you like you can play around with the vegetables, bell peppers, mushrooms or broccoli fit very nicely.
Use sesame oil instead of the neutral oil to add some more flavor.(It does add more carbs, however).
Protein/Meat options: You may use ground pork, browned tofu, extra veggies, shrimp, steak or turkey for this recipe. Completely customizable to your cravings.
Mung bean: If you don’t want to use mung bean sprouts you can just leave them out or substitute by adding more cabbage instead.
Ginger: You can also use ground ginger, use around 1 teaspoon instead
Not a fan of spicy? Leave out or substitute with hot or chili sauce
Cooking time: Cooking time depends on how thick you’ve cut the vegetables. I like to cut it very thinly and therefore the cooking time is only around 7-9 minutes.
Make an egg roll bowl ahead of time
Yes, that works very well. This dish reheats well and keeps for up to 3 days in the fridge if tightly wrapped. I also make a jar of shaken stir-fry sauce to keep on hand at all times.
Can I freeze egg roll in a bowl?
Yes, this freezes well, Just place in a container or ziplock bags and freeze for up to 6 months.
Inside Out Egg Roll
Try this deconstructed egg roll recipe, made in 20 minutes with low carb ingredients. Customize your protein and add a punch of flavor with a simple homemade stir-fry sauce.
1tbspgreen onions and sesame seedsoptional garnish
Instructions
Heat up the oil in a big pan over high heat, add the beef and cook until not longer pink, breaking it up while cooking (drain if there is a lot of fluid)
add the spring onions and the garlic and cook another 1-2 minutes until onions start to soften
now add cabbage, carrots and mung bean sprouts and stir
mix ingredients for the sauce and pour into the pan
Give everything another stir and cook on low to medium heat until vegetables have desired softness
Add salt, pepper and chili to taste and serve hot with some sprinkled spring onions and sesame seeds
Notes
Recipe Notes——
Make Ahead
Yes, that works very well. This dish reheats well and keeps for up to 3 days in the fridge if tightly wrapped.
Freezing
Yes, this freezes well, Just place in a container or ziplock bags and freeze for up to 6 months.
Variations
You can also use packed coleslaw vegetables instead of cutting it yourself.
If keto, omit carrots and use vegetables such as: bell peppers, mushrooms or broccoli for lower carbs.
What's In An Egg Roll? This egg roll recipe calls for a ginger- and garlic-packed filling of pork, cabbage, and carrots. The filling is stuffed in a store-bought egg roll wrapper, which is sealed with a flour paste and fried to crispy perfection in hot peanut oil.
What's In An Egg Roll? This egg roll recipe calls for a ginger- and garlic-packed filling of pork, cabbage, and carrots. The filling is stuffed in a store-bought egg roll wrapper, which is sealed with a flour paste and fried to crispy perfection in hot peanut oil.
Origin: Egg rolls were created in the U.S. while spring rolls were invented in China. Wrapper: Egg rolls have a thicker skin and utilize a wonton or thick, yeast dough wrapper. Spring rolls have a more delicate, thin skin and use a spring roll wrapper. Filling: Egg rolls typically contain cabbage and meat.
Cool your rolls on a wire rack instead of a paper towel or plate. Regardless of whether you air fried, deep-fried, or baked your egg rolls, do not let them cool on a paper towel or plate. Instead, use a pair of tongs to set the egg rolls on a raised cooling rack with a baking sheet underneath it.
Generally, you can just take frozen egg rolls out of the freezer and drop them into a deep fryer straight away. But remember to use a medium-to-low heat to fry them first then turn the heat high for a couple of minutes until the egg rolls have turned a nice golden color with a crispy texture on the outside.
I made these by myself, and it took a lot longer, since I wrapped them all before I even started cooking them. You MUST use ground pork--do not use ground beef or chicken or the weird pink stuff that is ground turkey.
Generally, spring rolls are healthier. In Vietnam and Thailand, spring rolls are packed with raw vegetables and fresh herbs. The rolls are also made with a thinner wrapper than egg rolls and often served fresh, rather than fried.
Any extra water will result in your Egg Rolls being soggy and dark spots forming on your Egg Roll wrappers. The #1 culprit for watery filling is usually the rehydrated noodles. Make sure to SQUEEZE your noodles to get rid of as much water as possible.
Spring rolls are wrapped in thin flour wrappers or rice wrappers, while egg rolls are wrapped in a thicker, noticeably crispier wrapper that's been dipped in egg for richness. Preparation. Egg rolls are fried, which accounts for their bubbly, crispy exteriors.
You will want a package with 18 egg roll wrappers. Many come in a 20 count, so you should be good to go. Cornstarch slurry: to seal the wrappers, you will need 2 teaspoons cornstarch mixed with water. This “glues” the wrappers closed much more effectively than just water or an egg wash.
The first sign of spoilage in egg roll wrappers is usually a stale, sour smell. Additionally, look for visible signs of spoilage such as mold growth or discoloration. If the wrapper feels sticky, slimy, or stiff, it has likely gone bad.
Peanut oil is great for frying egg rolls as it has a high smoking point and provides a nutty flavor. If you don't have it on hand, you can use canola or corn oil. Do not use oils like sesame oil or olive oil, as they are not good candidates for deep-frying due to their low smoking point.
If you crowd the pan by attempting to cook too many egg rolls at once, this can cause the oil temperature to drop significantly and the egg rolls will run the risk of turning out greasy.
That's why, unlike spring rolls, egg rolls always have cooked fillings, and almost always include meat. Vegetable egg rolls can be equally hearty though, with a cooked combination of savory veggies like cabbage, celery and onion, plus plenty of seasoning.
Usually not, unfortunately. Between the wrapper and the fillings, there could be egg or meat lurking in there. It's easier to find vegan spring rolls since the wrappers are made from rice paper.
In a large bowl, mix together the chopped glass noodles, cabbage, carrots, scallions, onion powder, garlic powder, salt, pepper, soy sauce, and sesame oil. Toss until well combined. Place a spring roll wrapper on a clean work surface and add 3 tablespoons of filling to the center.
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