Baked Egg Rolls

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These Baked Egg Rolls stuffed with lean ground chicken, shredded cabbage, carrots are crispy and delicious like the fried version but so much better for you. Jump to Recipe keyboard_arrow_down

130 CALORIES 21g CARBS 2g FAT 8g PROTEIN
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If you are looking for a healthier way to make this classic Chinese takeout favorite, then these Baked Egg Rolls are for you. They are crispy on the outside, savory and delicious on the inside, and so easy to make. For an even faster version, try this Egg Roll in a Bowl and for something fresh and light, try these Spring Rolls.

I LOVE when readers send me ideas for recipes that want to see (hint, hint) and today’s recipe was inspired by Marcy who emailed asking about a healthier egg roll. Thanks Marcy!

Normally it would take me a couple of days to research a recipe and start trying things out, but of course, as soon as I began thinking about egg rolls that is all I wanted. I immediately went to the store and bought the ingredients I thought would work best for a couple different test recipes.

While all were good, the one I liked the most and wanted to share with Marcy and all of you was this one for Skinny Egg Rolls. I used ground chicken, but you could easily substitute ground pork, diced chicken, ground turkey, shrimp...you get the idea.

I also couldn’t decide if I enjoyed them baked or flash fried more, so I include instructions for both. If you decide to bake them, the key to getting a crispy outside is quickly placing them under the broiler before serving. I served mine with some Sriracha and Sweet Chili Sauce (from Thai Kitchen). Also, if you have recipes ideas, send them my way in the comments, on Facebook, or send me an email! I would love to hear from you!

Baked egg rolls cut in half being dipped in oyster sauce.

How do you make Egg Rolls?

I mentioned that I included the instructions for both baking and flash frying, so I'll get into both here.

The first step for both methods though includes cooking the chicken and veggies over a high heat in a medium skillet or pan. Cook the chicken, onions, and garlic together until they start to brown about 3-5 minutes. Then, add in the shredded cabbage and carrots and cook them down for another 3-5 minutes. Next, stir in both sauces and the ginger and cook another 2-3 minutes to combine. At this point the chicken should be fully cooked, but if it's still pink in places, continue to cook until it's all cooked through.

Take the mixture off the burner and let it cool down a bit. You can put cilantro in at this point if you are choosing to add it.

Now, it's time to wrap up your stuffing into the egg rolls. Lay out an egg roll wrapper and put about 1-3 cup of the chicken mixture into the center. Fold it like a burrito (instructions will be on the egg roll wrapper package as well) and wet the last corner to be wrapped to seal it.

Baking instructions: Preheat the oven to 400 degrees and bake the egg rolls on a sheet pan for about 12-15 minutes, flipping over one time about halfway through. If you want the outside extra crispy, put the pan under the broiler for an additional 1-2 minutes per side.

Frying instructions: Heat up 1 tablespoon of oil in a clean pan over medium high heat. Add 4-5 egg rolls at a time to the oil and fry the outside quickly. Turn them with tongs to fry on all sides. They will cook fast so be careful and work quickly.

Are Chinese egg rolls fattening?

Typically egg rolls are deep fried, which lends them to being high in fat and calories. Another reason they are less than healthy for you is because they are also usually made with pork and few vegetables.

I changed this recipe up to use leaner ground chicken as well as more vegetables and very little oil if you choose the flash-frying route. One of the easiest ways to cut fat and calories is to take anything that's typically fried and bake it instead.

Recipe Ideas

  • Leave out the chicken and make vegetarian egg rolls. You could also add tofu.
  • Cook and chop some shrimp to add to the mixture instead of the chicken for a shrimp option.
  • Use ground pork instead of ground chicken for a more traditional option.
  • Add some heat by adding red pepper flakes or Sriracha to the mix. 
  • Make prep work easier by using a premade coleslaw mix instead of shredding your own cabbage and carrots.
  • Swap in different veggies to change up the flavor. Just make sure to chop everything in small pieces so they egg rolls are easy to eat.

Egg rolls with a crispy brown exterior on a plate with cilantro.

What to serve with baked egg rolls?

Skinny egg rolls go great with other Asian-inspired dishes, such as:

  • Asian Noodle Salad with Creamy Almond Dressing is a creamy, almondy, sweet, spicy, and a big tangy, egg rolls make a great accompaniment or appetizer to munch on with this salad.
  • Broiled Asian Chicken Thighs are another way to add protein to your meal. Put these atop a salad or eat right alongside the rolls with some peanut sauce for dipping.
  • Asian Kale Salad with Edamame and Avocado is a plant-protein filled, nutritious salad dish I like to make any night of the week. Pair it with flash fried egg rolls for a lot of crunch without a lot of calories.
  • Asian Zucchini Noodles are a lovely, low-carb option for when you want noodles but not all the calories and carbs that come along with regular pasta.

Can I make these egg rolls in the air fryer?

Preheat the air fryer to 350 degrees. Spray the egg rolls on all sides with cooking spray or brush them with oil. Place them in the basket of your air fryer and cook for 6 minutes. Then carefully open the air fryer and flip the egg rolls. Cook on the other side for 4-5 minutes until browned and crispy.

Looking for more healthy Asian recipes?

I hope you love my suggestion for Skinny Egg Rolls, and thanks again Marcy! Keep the ideas "rolling" in! Also this recipe was originally published in 2011 but has been updated with new photos, tips, and recipe ideas.

The Recipe
Baked egg rolls with cabbage, carrots, and ground chicken cut in half on a plate with oyster sauce.

Baked Egg Rolls

PREP TIME: 20 Min
COOK TIME: 15 Min
TOTAL TIME: 35 Min
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Ingredients

US METRICS
  • 1 tsp vegetable oil (plus 1 tbsp if you fry them)
  • 1/2 lb 99% lean ground chicken
  • 1/2 cup onion, diced
  • 1 U carrot, shredded
  • 2 cups cabbage, shredded
  • 1 U clove garlic, minced
  • 1 tbsp oyster sauce
  • 1 tbsp soy sauce
  • 1/2 tsp ginger powder
  • 12 U egg roll wrappers
  • 1/4 cup cilantro (or basil)

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Instructions

(Hide Photos)
1

Heat vegetable oil in a medium pan. Add the ground chicken, onion, and garlic and cook for 3-5 minutes until it begins to brown. Add the cabbage and carrots and cook for an additional 3-5 minutes until they begin to soften. Stir in the oyster sauce, soy sauce, and ginger powder and cook for 2-3 minutes to let flavors combine. Make sure the chicken is fully cooked.

2

Allow mixture to cool slightly. Optional: Stir the cilantro into the mixture.

3

To assemble the egg rolls, place about 1/3 cup of the mixture in the center of the egg roll wrapper. Fold according to the directions on the package – basically pulling one corner over the filling, folding in the sides, and then rolling. Moisten the corner with water to close the egg roll.

4

Baking the Egg Roll: Preheat your oven to 400 degrees. Bake the egg rolls for 12-15 minutes until they begin to brown, flipping them once. Then, to crisp up the outside more, place under the broiler for 1-2 minutes per side to get a nice crunchy exterior.

5

Frying the Egg Roll: Heat 1 tbsp vegetable oil over medium heat. Add 4-5 egg rolls at a time and quickly fry the outside. Using tongs turn them as needed. Be careful because they cook very fast and can easily burn. You want to turn them as soon as they begin to brown and bubble. They are 2 pointsplus each, or 7 pointsplus for 3 if you fry them.

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Nutritional Facts
Serving Size: 1 egg roll (76g)
Amount Per Serving
Calories 130
Calories from Fat 13
% Daily Value *
Total Fat 2g
2%
Saturated Fat 0g
1%
Monounsaturated Fat 0g
0%
Polyunsaturated Fat 0g
0%
Cholesterol 16mg
5%
Sodium 308mg
13%
Total Carbohydrate 21g
7%
Dietary Fiber 1g
5%
Sugars 1g
Protein 8g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

The Nutritional Values provided are estimates only and may vary based on the preparation method.

Egg rolls fiiled with ground chicken, cabbage, and carrots in an egg roll wrapper and baked.
† SmartPoints™ and PointsPlus® calculated by Slender Kitchen; Not endorsed by Weight Watchers International, Inc.
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