After a solid lifting session or a long morning run, I used to reach for a protein bar or a plain chicken wrap. It worked, sure, but it got old fast. I wanted something that felt more like real food, but still helped me stay on track with my macros. That’s when I started playing around with a veggie egg roll recipe.
At first, it was just a way to get more veggies into my day without chewing through another salad. But the more I made them, the more I realized how perfect they were for my lifestyle. I could stuff them with fiber-rich cabbage, get a protein boost with some creative tweaks, and either bake or air fry them depending on my goals. And best of all? They actually tasted amazing, crispy, warm, and full of flavor, without needing meat or processed junk.
Now I keep a batch in the fridge pretty much every week. They’ve turned into my favorite high-protein snack between clients, or a fast post-workout meal when I’m short on time but still want something homemade and satisfying. Plus, they hold up great in meal prep, which is a win if you’re like me and always juggling a full schedule.
This version I’m sharing has been my go-to for a while. It’s simple, clean, and super macro-friendly. Whether you’re trying to hit your protein target, squeeze in more veggies, or just need a crunchy snack that doesn’t mess with your progress, these veggie egg rolls check all the boxes.
Table of Contents
Simple, Whole Ingredients You Can Feel Good About
One of the best parts of this veggie egg roll recipe is how clean and easy the ingredients are. You don’t need anything fancy or hard to find. In fact, most of this stuff is probably already sitting in your fridge or pantry. That’s why this recipe is such a go-to for busy people who still want to eat right.
Fresh Veggies That Add Crunch and Color
The heart of this recipe is shredded cabbage and carrots. You can either shred your own or grab a bag of coleslaw mix if you’re in a rush. I use two 16 oz bags to make a big batch for meal prep. The cabbage adds fiber and crunch, while the carrots bring a little natural sweetness.
Chopped green onion goes in too, giving the rolls a mild, savory bite that balances the rest. If you like mushrooms, feel free to throw some in. Just make sure to sauté them first so they don’t release too much moisture inside the wrapper.
Adding garlic powder and ginger powder gives the filling that classic flavor you’d expect. I usually go with 1 teaspoon of each for a subtle kick without going overboard.
Wrapper Options That Fit Your Goals
You’ll need egg roll wrappers to pull it all together. Most grocery stores carry them in the refrigerated produce section near tofu. Look for ones without too many weird ingredients. If you’re vegan or cutting down on eggs, Nasoya’s vegan wrappers are a good pick.
For those watching carbs, you can swap the wrappers for rice paper or even large cabbage leaves, depending on your goals. But traditional egg roll wrappers are honestly the best for that perfect crunch. Especially if you bake or air fry them right.
Clean Flavor From Just a Few Ingredients
I like to season my filling with a tablespoon of low sodium soy sauce and a tablespoon of rice vinegar. If you don’t have rice vinegar, white vinegar works too. Just go easy on it. The sesame oil (2 teaspoons) adds a deep, nutty flavor that makes the whole filling come alive.
Nothing overpowering. Just clean, simple ingredients that work together and still respect your macros.
Looking for more clean protein ideas you can prep fast? You might enjoy this Smoked Baked Beans Recipe which is hearty, plant-based, and perfect for high-protein sides.
How to Make the Perfect Veggie Egg Roll
Making this veggie egg roll recipe from scratch might sound tricky, but once you try it, you’ll see how straightforward it really is. With just a few steps and a bit of prep, you’ll have a full tray of crispy, flavorful rolls ready for your week.
Step-by-Step Instructions
Start by heating 2 teaspoons of sesame oil in a large non-stick skillet over medium heat. Once it’s warm, toss in two bags (32 oz total) of coleslaw mix. Add 1 tablespoon of low sodium soy sauce, 1 tablespoon of seasoned rice vinegar, 1 teaspoon garlic powder, 1 teaspoon ginger powder, and 1 finely chopped green onion.
Cook everything for about 6 to 8 minutes. Stir often and don’t overcook it. You want the cabbage to soften a little, not get soggy. Once it’s done, turn off the heat and let the filling cool for 10 minutes.
Lay your egg roll wrappers on a clean surface. Scoop about ⅓ cup of filling into the center of each. Dip your finger in water and run it around the edges of the wrapper. Fold the bottom corner up over the filling, then fold in the sides and roll it up snug like a burrito. Make sure it’s sealed tight.
Set each one aside with the seam down. Don’t stack them or they’ll stick.
Cooking Method: Baked or Pan-Fried
Now it’s time to cook. If you’re baking, preheat the oven to 450°F. Place the rolls on a baking sheet lined with parchment paper and spray them lightly with oil. Bake for 18 to 20 minutes, flipping halfway for even crispiness.
If you’re frying, heat 2 to 3 cups of vegetable oil in a deep skillet or dutch oven over medium-high. The oil should reach about 350°F. Carefully add 4 to 5 rolls at a time and fry for 5 to 8 minutes. Flip them occasionally until they’re golden and crisp on all sides.
Once done, move them to a wire rack or paper towel-lined plate. This helps keep them crunchy while letting extra oil drain off.
And that’s it. You’ve got a batch of homemade egg rolls that beat takeout any day and actually support your fitness goals.
Once you’ve got the hang of wrapping and baking, it’s fun to experiment with other hands-on recipes like this Keto Protein Shake Recipe. It pairs well as a post-cooking sip or snack.
Macros That Make You Feel Good
If you’re tracking your food, it can be tough to find meals that feel satisfying and still hit the numbers. That’s why this veggie egg roll recipe works so well. It’s light, full of nutrients, and still has enough carbs and protein to refuel after training or just keep you full during a long day.
Let’s break it down. These numbers are estimates based on one egg roll, baked not fried, using standard wrappers and the veggie filling as described.
Nutritional Facts (per egg roll)
| Nutrient | Amount (Approx.) |
|---|---|
| Calories | 150 |
| Protein | 6g |
| Carbohydrates | 20g |
| Fat | 5g |
| Fiber | 2g |
If you choose to fry your egg rolls, the fat and calories will go up slightly, depending on how much oil gets absorbed. That’s why baking or air frying is a smart option when you’re cutting or keeping things light.
The best part? You’re not sacrificing flavor. A lot of high-protein recipes out there feel bland or dry, but this one actually tastes good while giving you fiber, volume, and enough carbs to fuel a workout or tide you over until your next meal.
And since you’re getting most of that bulk from cabbage and carrots, it keeps your meal feeling big without overloading on calories. If you’re counting macros, it’s easy to plug in and adjust the size or amount depending on what you need.
Keeping your protein high without reaching for processed snacks? Try making a batch of Cottage Cheese Chips alongside your rolls. They crunch just right.
How I Meal Prep These Like a Pro
If you’re anything like me, your weekdays are packed. That’s where this veggie egg roll recipe really shines. You can make a big batch at once, stash them in the fridge or freezer, and reheat them when you’re hungry. No fuss, no stress.
Batch Cooking Tips That Save You Time
When I prep these, I usually make about 12 to 16 at a time. I let the filling cool completely before rolling them, so the wrappers don’t get soggy. Lay them out in rows on a parchment-lined tray while you work. If you’re baking them, you can pop the tray straight into the oven once they’re all ready.
Don’t overcrowd the baking sheet or frying pan. Cook them in batches so they get crisp on all sides. If you’re using the oven, flipping them halfway through is key.
How to Freeze and Reheat
If you’re freezing, freeze them uncooked. Just lay them on a tray so they’re not touching, freeze until solid, then transfer to a zip-top freezer bag. That way, they don’t stick together.
When you’re ready to eat, bake them straight from frozen at 400°F for about 25 minutes. If you have an air fryer, that works even better and keeps them crunchy.
Reheating leftovers from the fridge? Oven or air fryer is still best. Microwave will make them soft. Ten minutes at 375°F usually does the trick.
Storage Tips to Keep Them Fresh
In the fridge, they’ll keep for up to four days. Just make sure to store them in a sealed container. I line the bottom with a paper towel to soak up extra moisture and help keep the rolls crispy.
Freezer storage? You’ve got a good two months if they’re packed right. Perfect for busy weeks when you want clean food without cooking from scratch.
When I’m already meal prepping these egg rolls, I usually toss in something like this Homemade Fennel Sausage Recipe. It’s simple, freezer-friendly, and works well with your macros.
Toppings and Pairings to Keep It Interesting
One of the reasons I keep coming back to this veggie egg roll recipe is how easy it is to switch things up. You can dip them, pair them with your favorite sides, or even turn them into a full meal without getting bored. If you’re meal prepping or just want some variety on your plate, these ideas help keep things fresh and fun.
Clean Dips That Add Flavor Without Guilt
Sure, you could grab a random sauce from the store, but most of them are loaded with sugar or weird ingredients. So here are a few simple options I go for:
- Low-sugar sweet chili sauce: Adds a tangy kick without messing with your macros.
- Sriracha Greek yogurt: Mix a spoonful of plain Greek yogurt with a bit of sriracha for a creamy, spicy dip that’s high in protein.
- Quick peanut sauce: Stir together natural peanut butter, a splash of soy sauce, rice vinegar, and a little warm water. You can even sneak in a bit of unflavored protein powder to bump it up.
Each of these works well with the crunch of the egg roll without overpowering the filling.
Sides That Make It a Meal
If you’re eating these for lunch or dinner, pairing them with the right side makes all the difference. Some of my go-to combos include:
- Steamed edamame with sea salt
- Quinoa salad with cucumbers and sesame oil
- Brown rice and stir-fried veggies
- A light miso soup
- Kimchi or pickled veggies
These sides round out your plate with extra protein, fiber, or probiotics. Plus, they make the whole meal feel more complete without adding a lot of prep time.
These rolls are already tasty, but if you’re feeling bold, serve them with a side of Hot Honey Chicken Tenders It’s a fun combo when you want variety.
Variations for Different Fitness Goals
Another thing I love about this veggie egg roll recipe is how easy it is to tweak based on what your body needs. Whether you’re in a bulking phase, trying to cut, or just want to lower carbs, there’s a way to make this recipe work for you.
For Cutting
If you’re keeping calories low, baking the egg rolls is the way to go. Spray them lightly with oil and bake at high heat until crisp. You can also load up the filling with more cabbage and less wrapper to lower the carbs per roll.
Instead of using soy sauce, try coconut aminos for a lower-sodium option. And go easy on dipping sauces or stick to plain vinegar and chili flakes for flavor.
For Bulking
Trying to get in more calories and protein? This recipe can help with that too. Add cooked quinoa or brown rice to the veggie mix. You can also stir in some scrambled tofu or finely chopped grilled chicken for extra protein.
Pair the egg rolls with a hearty sauce like peanut or tahini and eat them with a side of rice noodles or roasted sweet potatoes. This way, you stay on plan while still hitting your calorie goals.
For Low-Carb or Keto
Going low-carb? Ditch the traditional wrappers and use large cabbage leaves instead. Just steam them until soft and roll as usual. You can also try egg wraps or low-carb tortillas if you’re short on time.
Use low-starch veggies like mushrooms and zucchini in the filling. For flavor, go with soy sauce, garlic, and sesame oil. Skip the sweet sauces and dip them in vinegar or chili oil for a bold bite.
No matter what your fitness goal is, this veggie egg roll recipe can flex to meet it. And that’s what makes it such a great addition to your routine.
Trying the low-carb version of this veggie egg roll recipe? Pair it with Goat Cheese Pasta made with low-carb noodles or zucchini spirals. Surprisingly macro-friendly.
FAQs About This Veggie Egg Roll Recipe
When people first try this veggie egg roll recipe, a few common questions tend to come up. Whether you’re prepping for the week or trying it out for the first time, these quick answers can help make the process even smoother.
What veggies go best in egg rolls?
Cabbage and carrots are the classics because they’re crunchy and cook quickly. But green onion, mushrooms, and even bell peppers work great too. Just make sure to chop everything small and cook out extra moisture before wrapping.
Can I make veggie egg rolls without frying them?
Absolutely. Baking or air frying is a great option if you’re watching your fat intake. Bake at 450°F for about 18 to 20 minutes, flipping once. You’ll still get that crispy shell without deep oil.
Are egg roll wrappers healthy?
They’re not bad in moderation. Each one has around 60 to 70 calories and just a few grams of fat. For a lower-carb option, you can swap them with steamed cabbage leaves or low-carb wraps.
Can you freeze veggie egg rolls?
Yes, and they freeze really well. Lay them flat on a tray and freeze until solid. After that, store in a freezer bag for up to two months. Bake straight from frozen when you need a fast, clean snack.
High-Protein Veggie Egg Roll Recipe
Ingredients
Veggie Filling
- 2 teaspoons sesame oil
- 32 oz coleslaw mix (shredded cabbage and carrots)
- 1 tablespoon low sodium soy sauce
- 1 tablespoon rice vinegar
- 1 teaspoon garlic powder
- 1 teaspoon ground ginger
- 1 green onion chopped
Wrapping and Cooking
- 12 egg roll wrappers
- 1 cup water for sealing
- 3 cups vegetable oil for frying (optional if not baking)
Instructions
- Heat sesame oil in a large skillet over medium heat.
- Add coleslaw mix, soy sauce, rice vinegar, garlic powder, ginger, and green onion. Cook for 6 to 8 minutes until softened.
- Let the filling cool for 10 minutes.
- Lay an egg roll wrapper flat. Place ⅓ cup of filling in the center.
- Brush edges with water. Fold and roll tightly into a burrito shape.
- Repeat with remaining wrappers. Place seam-side down.
- To bake: preheat oven to 450°F. Spray with oil and bake 18–20 minutes, flipping halfway.
- To fry: heat oil to 350°F. Fry in batches for 5–8 minutes, turning for even browning.
- Place on wire rack or paper towels to cool. Serve warm or store for later.