Ever notice how the best part of an egg roll is what’s inside? That savory, gingery filling with cabbage, meat, and just the right balance of salty and sweet? This egg roll in a bowl gives you all that goodness in one skillet—no wrapper required, ready in 20 minutes flat.
Also called crack slaw (because it’s that addictive), this dish transforms ground turkey and cabbage into something that tastes like Friday-night takeout but works perfectly for Tuesday lunch. Just 8g net carbs and 28g protein per serving. The kind of meal that makes you forget you’re eating something that supports healthy blood sugar.
⏱️ Quick Stats
*Estimated. Total carbs 12g minus fiber from cabbage.
*Use coconut aminos instead of soy sauce for gluten-free.
Why This Egg Roll in a Bowl is Keto & Diabetic-Friendly
🌿 Why This Egg Roll in a Bowl is Keto & Diabetic-Friendly
Keto-Friendly Macros: At roughly 8g net carbs with 28g protein and 14g fat, this crack slaw fits easily into ketogenic eating. The wrapper is where all the carbs hide in traditional egg rolls—skip it and you’ve got a keto-perfect meal.
Blood Sugar Stability: Cabbage is the quiet hero here. It’s packed with fiber that slows digestion, meaning steady energy instead of spike-and-crash. The high protein content keeps you full for hours without triggering glucose rollercoasters.
No Hidden Sugars: Traditional takeout egg roll filling often contains added sugar. Our version relies on natural savory flavors from ginger, garlic, sesame, and soy—no sweeteners needed, no surprise carbs.
Anti-Inflammatory Bonus: Ginger and garlic aren’t just flavor powerhouses—they may support healthy inflammation response, which matters for metabolic health.
Gluten-Free Option: Swap soy sauce for coconut aminos and this becomes completely gluten-free and paleo-friendly. Same great taste, broader diet compatibility.
Dairy-Free by Default: The base recipe contains no dairy whatsoever. The spicy mayo is optional—skip it or use a dairy-free mayo alternative.
Takeout vs. This Homemade Version
Restaurant Egg Rolls vs. This Egg Roll in a Bowl
| Factor | Fried Egg Rolls (2) | This Recipe | Difference |
|---|---|---|---|
| Net Carbs | 25-35g | ~8g | -75% fewer |
| Protein | 8-12g | 28g | +150% more |
| Fiber | 1-2g | 4g | +100% more |
| Deep Fried? | Yes | No | Healthier fats |
| Hidden Sugars | Often yes | None | No surprises |
| Keto-Friendly? | ❌ No | ✅ Yes | — |
| Meal Prep Friendly? | Gets soggy | Gets better | Meal prep gold |
The 20-Minute Method
This egg roll in a bowl comes together in one pan with a simple technique:
Brown the meat first. This creates those tasty caramelized bits that add depth. Don’t crowd the pan—if your skillet isn’t huge, cook in batches. Crowding steams the meat instead of browning it.
Bloom the aromatics. Push the meat aside, add garlic, ginger, and the white parts of the green onions to the center. Cook 30-60 seconds until fragrant. This brief step “wakes up” the flavors.
Wilt the cabbage. Add the coleslaw mix and cook until tender but still slightly crunchy. Mushy cabbage loses its appeal—3-4 minutes is perfect.
Sauce at the end. Soy sauce and sesame oil go in last. Adding them too early, and they lose their punch.
Egg Roll in a Bowl (Crack Slaw) | Keto & Diabetic-Friendly
Ingredients
Equipment
Method
- Make the spicy mayo (if using): In a small bowl, whisk together mayonnaise, sriracha, and lime juice until smooth. Adjust heat to your preference. Set aside in the fridge while you cook.
- Brown the turkey: Heat oil in a large skillet over medium-high heat. Add ground turkey and cook, breaking it into small crumbles with a wooden spoon, until no pink remains and it starts to brown (about 5-6 minutes). If there’s excess liquid, drain it off so the meat can brown properly.
- Bloom the aromatics: Push the turkey to the edges of the pan. Add garlic, ginger, and the white parts of the green onions to the center. Cook for 30-60 seconds, stirring constantly, until fragrant but not burned. Mix everything together.
- Wilt the cabbage: Add coleslaw mix (and carrots if using) to the skillet. Stir to combine with the turkey mixture. Cook for 3-4 minutes, stirring occasionally, until the cabbage is wilted but still has a slight crunch. Don’t overcook—mushy cabbage loses its appeal.
- Add the sauce: Pour in soy sauce (or coconut aminos), sesame oil, chicken broth, and lime juice (if using). Stir well and cook for 2-3 minutes until the liquid reduces slightly and coats everything evenly. Taste and adjust seasoning as needed.
- Serve and garnish: Remove from heat and divide among 4 bowls. Top with reserved green onion greens, sesame seeds, and cilantro. Drizzle with spicy mayo if desired. Serve immediately, or let cool and portion into meal prep containers.
Nutrition
Notes
Tried this recipe?
Let us know how it was!Chef’s Tips for Perfect Egg Roll in a Bowl
Chef’s Tips for Perfect Egg Roll in a Bowl
Don’t Crowd the Pan: This is the #1 mistake. If your skillet isn’t large, brown the turkey in two batches. Crowding steams the meat instead of browning it—and you’ll miss those flavorful caramelized bits.
Drain the Liquid: Turkey releases moisture as it cooks. If there’s liquid pooling, drain it off so the meat can actually brown. Browning = flavor.
Bloom the Aromatics: Push the meat aside and cook garlic, ginger, and green onion whites in the center for 30-60 seconds. This brief step “wakes up” their flavors and makes the whole dish taste more complex.
Keep the Crunch: Cook cabbage just 3-4 minutes until wilted but still slightly crunchy. Mushy cabbage loses its appeal. You want tender with a bit of bite.
Sauce Goes Last: Add soy sauce and sesame oil at the very end. Adding them too early and they lose their punch—the flavors cook off instead of coating everything.
Taste and Adjust: Before serving, taste and adjust. Need more salt? Add a splash more soy sauce. Want brightness? Squeeze in more lime. This dish is forgiving.
The Spicy Mayo Game-Changer
The basic bowl is fantastic on its own, but that spicy mayo drizzle? Total game-changer. Creamy contrast to the savory filling with just enough heat to keep things interesting.
Mix mayo, sriracha, and lime juice. Start with 1 tablespoon sriracha if you’re heat-sensitive, or go full 2 tablespoons if you like adventure. Make it once, and you’ll have enough for the week—it’s fantastic on leftovers, grilled chicken, or as a sandwich spread.
Make It Your Own
This egg roll in a bowl works great as-is, but it’s easy to customize:
Add crunch: Toasted slivered almonds or crushed peanuts on top
Boost the veggies: Snap peas, broccoli florets, or extra shredded carrots
Swap the protein: Ground chicken, pork, or crumbled tempeh all work
Serve it differently: Over cauliflower rice, in lettuce cups, or with cucumber salad
Storage & Meal Prep
📦 Storage & Meal Prep
Refrigerator: Store in airtight containers for up to 5 days. This crack slaw actually gets BETTER the next day as the ginger, garlic, and sesame flavors meld together. Meal prep champion.
Freezer: Freeze portions for up to 3 months. Thaw overnight in the refrigerator before reheating. The texture holds up surprisingly well.
Reheating: Microwave for 90 seconds, or reheat in a skillet with a splash of water to freshen it up. The skillet method restores some of that just-cooked texture.
Store Toppings Separately: Keep spicy mayo, sesame seeds, and fresh green onions in separate containers. Add right before eating so they stay fresh and vibrant.
Meal Prep Strategy: Make a double batch on Sunday. Portion into 4-5 containers for the week. Grab, reheat, top, eat. Lunch is handled.
What to Serve Alongside
This egg roll in a bowl is a complete meal, but if you want to round out the plate:
Cauliflower Rice: The classic pairing. Soaks up all those delicious sauces.
Cucumber Salad: Cool, crunchy contrast. Slice cucumbers thin, toss with rice vinegar and sesame seeds.
Lettuce Cups: Spoon the crack slaw into butter lettuce leaves for an interactive meal.
Steamed Bok Choy: Keep the Asian theme going with minimal extra carbs.
Frequently Asked Questions
What is crack slaw?
Crack slaw is another name for egg roll in a bowl—a deconstructed egg roll with all the filling (meat, cabbage, Asian seasonings) but no wrapper. It’s called “crack” slaw because it’s addictively delicious and incredibly easy to make.
Is egg roll in a bowl keto?
Yes! Without the wrapper, this dish has roughly 8g net carbs per serving, making it easily within ketogenic macros. The high fat and protein content make it satisfying and keto-approved.
Can I use ground pork or beef instead of turkey?
Absolutely. Ground pork is traditional and adds more fat/flavor. Ground beef, chicken, or even crumbled tempeh all work. Adjust cooking time as needed—fattier meats may need to be drained.
Is soy sauce gluten-free?
Traditional soy sauce contains wheat and is NOT gluten-free. For a gluten-free version, use coconut aminos or tamari (check the label). Coconut aminos are slightly sweeter, so you may want to reduce any other sweeteners.
How do I keep the cabbage from getting mushy?
Cook it just 3-4 minutes until wilted but still slightly crunchy. High heat, don’t overcrowd, and don’t stir constantly—let it get some color. Add it last so it doesn’t overcook while the other ingredients are cooking.
Can I make this ahead?
Yes! It’s actually better the next day as flavors develop. Store up to 5 days in the fridge. Keep spicy mayo and crispy toppings separate until serving.
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Final Thoughts
Sometimes the simplest meals are the most satisfying. No fancy techniques, no hard-to-find ingredients—just honest flavors that come together into something you’ll genuinely look forward to eating.
This egg roll in a bowl proves you don’t need the wrapper to get that takeout satisfaction. Make your kitchen smell like your favorite Asian spot, keep your blood sugar steady, and have lunch sorted for half the week.
Wrapper optional. Satisfaction guaranteed.
Medical Disclaimer: The nutritional information and diabetic-friendly adaptations provided in this article are for informational purposes only. While we strive for accuracy, we are culinary experts, not medical doctors. Individual responses to foods vary, and you should always consult with your healthcare provider or registered dietitian about dietary changes, especially if you’re managing diabetes or other health conditions. Always monitor your blood sugar as recommended by your healthcare team.
