This Egg Roll in a Bowl brings you the flavors of an egg roll without ordering greasy take out. A flavorful combination of veggies and eggs come together in minutes for a quick lunch or dinner.
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Have you heard of an Egg Roll in a Bowl? Essentially, it’s the flavors of an egg roll in (you guessed it) a bowl without the fried outer shell. That means it’s loaded with veggies and better for you than the traditional take-out.
Most egg rolls have some sort of pork, but I’ve substituted mushrooms into this vegetarian version and added an egg on top for additional protein and nutrients. Speaking of the incredible egg…
Are eggs good for you?
As a vegetarian, I’m a huge fan of eggs as a versatile, affordable and easy-to-cook protein source. I always have eggs in my fridge, since they are one of the most affordable sources of high-quality protein, at about 15 cents per large egg. Plus, eggs complement a plant-forward eating pattern, since they can help you absorb the nutrients found in plant foods, such as vitamin E and carotenoids.
On top of the ease of purchasing and cooking eggs, they also contain a variety of nutrients. A large egg is an excellent source of Vitamin B12, Biotin, Iodine, Selenium, Choline and a good source of Riboflavin, Pantothenic acid, Protein.
Eggs are one of the only foods that naturally has the sunshine vitamin, otherwise known as Vitamin D. Plus, one large egg has 6 grams of high-quality protein (12% of the recommended Daily Value (DV)) and all 9 essential amino acids.
And don’t throw out the yolk! Nearly all the vitamins and minerals are located within the egg yolk. If you’re worried about cholesterol, you shouldn’t be! The 2015 Dietary Guidelines for Americans do not list cholesterol as a nutrient of concern. And in December 2019, an American Heart Association Science Advisory recommended that rather than placing specific limitations on cholesterol, providing guidance on overall dietary patterns is more likely to improve diet quality and promote cardiovascular health. The Advisory also states that an egg a day fits into a heart-healthy diet pattern, and older individuals and vegetarians may benefit from having even more eggs.
Eggs and brain health
Eggs contain important nutrients for brain health, including choline and lutein. Choline is critical for brain development during pregnancy and infancy, and pregnant women need to get about 450 milligrams per day. However, more than 90% of Americans (including approximately 90% of pregnant women) don’t get enough of this essential nutrient.
Luckily, one large egg has about 150 mg of choline. And eating two large eggs supplies more than half of the recommended intake of choline for pregnant women.
Lutein, a carotenoid found in egg yolks, has long been associated with eye health. Newer research has discovered that lutein may also play an important role in cognition as well. Similar to how lutein accumulates in the eye, it’s also present in the brain and has been positively associated with cognitive function in older adults and academic performance in children.
For athletes, cognition plays an important role in performance. Be sure to eat eggs to reap the cognitive benefits and keep your mental game strong.
How to make an Egg Roll in a Bowl
Although the thought of making an egg roll from scratch sounds cumbersome, an egg roll in a bowl is actually incredibly easy to whip up. All you need are a few veggies and an egg. And a side of rice never hurts!
Start with the veggies and spices traditionally found in an egg roll, including garlic, ginger, mushrooms, carrots and green cabbage. Sauté those with a dash of soy sauce, sesame oil and chili paste, and place a sunny side up egg on top of the bowl.
If you want to make your Egg Roll in a Bowl a stand-alone meal, place the sautéed veggies over a bowl of rice and add an extra egg for a protein boost.
Can I make substitutions and additions?
Most of the recipes I create are meant to be quick and easy, so you can definitely make substitutions based on your flavor preferences and what you have in the fridge. Here are some easy swaps for this Egg Roll in a Bowl:
- Use red or napa cabbage instead of green cabbage
- Add zucchini noodles to the veggies
- Use any type of mushroom
- If you’re gluten-free, use tamari instead of soy sauce
- Drizzle the entire bowl with sriracha
- Top the bowl with an egg any style, such as over easy, sunny side up or soft boiled
- Add bok choy to the other veggies
Can I make this recipe ahead of time?
You can definitely make the veggies ahead of time and refrigerate for 2-3 days. Both cabbage and carrots are crunchy enough that this mixture won’t get soggy in the fridge.
A sunny side up egg tastes best when it comes right out of the pan. Luckily, cooking an egg takes about five minutes, so I recommend making the egg right before eating. Enjoy!
Egg Roll In A Bowl
- 2 tablespoons vegetable oil
- 6 cloves garlic minced
- 2 teaspoon ginger powder
- 2 cups mushrooms thinly sliced
- 2 cups carrots thinly sliced (about 2 large)
- 4 cups green cabbage thinly sliced
- ¼ cup low sodium soy sauce
- 1 teaspoon sesame oil
- 1 teaspoon chili paste
- 4 large eggs
- ¼ cup sliced green scallions
- 2 cups cooked rice
Heat a large skillet over medium high heat.
Add the garlic cloves and ginger powder and sauté for 2 to 3 minutes or until the garlic begins to brown.
Add the mushrooms, carrots and green cabbage to the pan and sauté for 5 to 6 minutes or until veggies start to soften. Remove the veggie mixture from the pan and set aside.
Return the pan to the stovetop and heat over medium heat. Crack the egg into the pan—try not to disturb the yolk. Cover the egg with a lid and cook for about 2 to 3 minutes or until the white is set.
Divide the veggies into four separate bowls, and top each with an egg and a tablespoon of sliced scallions.
To make it a complete meal, serve with ½ cup of rice and drizzle with sriracha if desired.