High-Protein Egg Roll in a Bowl
Per serving (about 1.5 cups)
How I calculate this → Protein calculator →
11g of protein per 100 calories, more than 21 of the other 27 dinner recipes here.
I get all the flavor of an egg roll without the wrapper here: ground turkey, cabbage, and a quick sauce, done in one skillet. Skipping the fried wrapper is most of what keeps this one low-carb. I like letting the cabbage cook just until it softens while still keeping a little bite. If it cooks too long, you lose the texture that makes this feel more like an egg-roll filling and less like ground meat with cooked cabbage.
Why you'll love this
- 38g of protein per serving from ground turkey, with none of the fried wrapper
- One skillet, ready in about 25 minutes total
- All the flavor of an egg roll without the deep fryer
Recipe
High-Protein Egg Roll in a Bowl
Ingredients
Instructions
- Heat the sesame oil in a large skillet over medium-high heat. Add the onion and cook for 2 to 3 minutes, until softened.
- Add the ground turkey, breaking it apart with a spatula. Cook for 6 to 8 minutes, until no longer pink and reaching an internal temperature of 165°F.
- Stir in the garlic and ginger and cook for 30 seconds, until fragrant.
- Add the coleslaw mix, tamari, and rice vinegar. Toss to combine and cook for 4 to 5 minutes, until the cabbage wilts but still has some bite.
- Taste and adjust the tamari or vinegar as needed. Top with green onions and sesame seeds before serving.
Equipment
- Large skillet
Notes
- I swap in ground chicken directly for the turkey when that's what I have on hand.
- When I want more heat, I add a spoonful of chili garlic sauce or a pinch of red pepper flakes with the garlic and ginger.
- Regular soy sauce works in place of the tamari, but it contains wheat, so the recipe is no longer gluten-free.
Nutrition (per serving)
| Calories | 335 |
|---|---|
| Protein | 38g |
| Carbs | 10g |
| Fat | 17g |
| Fiber | 3g |
Where these numbers come from
I calculate every figure above from USDA FoodData Central, ingredient by ingredient, then divide by the servings the recipe makes. Each FDC number links to the exact USDA entry I used. How I calculate nutrition
- Ground turkey: FDC #171506 (Turkey, Ground, cooked), 1.5 lb raw (680g), scaled to a 75% cooked yield for ground meat = 510g cooked (FDC lists 330g cooked per 1 lb raw, about 73%).
- Sesame oil: FDC #171016, 1 tbsp = 13.6g.
- Onion: FDC #170000 (Onions, raw), 1 small = 70g.
- Garlic: FDC #169230 (Garlic, raw), 3 cloves = 9g.
- Ginger: FDC #169231 (Ginger root, raw), 1 tbsp = 6g.
- Coleslaw mix: FDC #169975 (Cabbage, raw), 14 oz = 397g; the carrot share of the mix is counted as cabbage.
- Gluten-free tamari: FDC #174278 (Soy sauce made from soy (tamari)), 10.51g protein / 60 kcal / 0.1g fat / 5.57g carb / 0.8g fiber per 100g, 1 tbsp = 18g (FDC measure). 3 tbsp = 54g. Rice vinegar: 1 tbsp, negligible, not counted.
- Green onions: FDC #170005, 2 medium = 30g. Sesame seeds for serving not counted.
- Batch totals (recomputed 2026-10-06 for tamari): 152.5g protein, 1,343 kcal, 67.3g fat, 38.8g carb, 12.6g fiber; divided by 4.
Storage
Refrigerate in an airtight container for up to 4 days. This reheats well in a skillet over medium heat or in the microwave, and it also freezes reasonably well for up to 2 months if you want to batch it further ahead.
FAQ
Can I use a different ground meat?
Ground chicken, pork, or beef all work. Leaner meats (turkey, chicken) keep this closer to the original egg-roll-filling texture; beef will taste heartier and richer.
Is bagged coleslaw mix the same as bagged cabbage?
Coleslaw mix usually includes shredded carrot along with the cabbage, which adds a bit of color and sweetness. Plain shredded cabbage works fine too if that’s what’s available.
Can I meal prep this?
Yes. It holds up well in the fridge for several days and reheats quickly, which makes it a solid option to portion out for lunches through the week.
Looking for more low-carb dinners: the garlic butter steak bites are another skillet dinner ready in about 25 minutes.
High-Protein Meats compares ground turkey with ground chicken and ground beef.
High-Protein Turkey Chili
Slow cooker turkey chili with kidney beans and real spice: a high-protein, low-carb dinner that's great for meal prep.
High-Protein Turkey and Cheese Lettuce Wraps
Turkey and cheddar lettuce wraps with no bread and no cooking: a high-protein, low-carb lunch ready in about 10 minutes.
High-Protein Breakfast Casserole
A high-protein breakfast casserole with turkey sausage, hash browns, eggs, and cottage cheese, built to make ahead and reheat all week.
High-Protein Chicken and White Bean Soup
A high-protein, high-fiber chicken and white bean soup: bloomed spices, a full pot of cannellini beans, ready in about 30 minutes.
High-Protein Burger Bowl
A high-protein burger bowl with seasoned ground beef, cheddar, crisp romaine, pickles, and a Greek yogurt burger sauce: 45g of protein and 11g of carbs per serving.
High-Protein Taco Bowl
A low-carb, high-protein taco bowl: homemade taco-seasoned ground beef over cilantro-lime cauliflower rice with pico, avocado, and cheddar. 45g of protein per serving.