Gesunde Egg Roll in a Bowl is a delightful and nutritious dish that brings the flavors of classic egg rolls into a healthy, easy-to-make meal. Perfect for lunch or dinner, this recipe allows you to enjoy the taste without the deep-frying hassle. Packed with protein from chicken and eggs, and loaded with colorful vegetables, it’s suitable for various occasions, from family dinners to meal prep for busy weeks.

Why You’ll Love This Recipe

• Quick and Easy: This dish can be prepared in under 30 minutes, making it perfect for busy weeknights.
• Flavorful: The combination of soy sauce, sesame oil, and fresh ginger adds an umami kick that will satisfy your taste buds.
• Nutritious: With lean chicken breast and lots of veggies, this recipe offers a balanced meal rich in protein and fiber.
• Customizable: Feel free to swap out vegetables or proteins based on your preferences or dietary needs.
• Low-Carb Option: This meal is naturally low in carbs, making it suitable for those on a low-carb diet.

Tools and Preparation

To make your cooking experience smooth and enjoyable, gather the necessary tools. The right equipment can make all the difference in preparing your Gesunde Egg Roll in a Bowl.

Essential Tools and Equipment

• Large frying pan or wok
• Cutting board
• Chef’s knife
• Mixing bowl
• Spatula

Importance of Each Tool

• Large frying pan or wok: Ideal for evenly cooking ingredients at high heat while keeping them contained.
• Cutting board: Provides a safe surface for chopping vegetables and proteins efficiently.
• Chef’s knife: A sharp knife makes cutting through meats and vegetables easier and safer.
• Spatula: Perfect for stirring ingredients without damaging delicate veggies.

Ingredients

Ingredients:
– 1 EL Olivenöl oder Kokosöl
– 500 g Hühnerbrust, gewürfelt
– 1 mittelgroße Zwiebel, gewürfelt
– 2 Karotten, in dünne Streifen geschnitten
– 2 Tassen Kohl, fein gehackt (oder 1 Tasse Kohl und 1 Tasse Paprika)
– 3 Knoblauchzehen, fein gehackt
– 3 große Eier
– 3 EL Sojasauce (achte darauf, eine halal-freundliche Version zu verwenden)
– 1 EL Reisessig
– 1 TL Ingwer, frisch gerieben
– 1 TL Sesamöl
– Salz und Pfeffer nach Geschmack
– Frischer Koriander oder Frühlingszwiebeln zum Garnieren (optional)

How to Make Gesunde Egg Roll in a Bowl

Step 1: Heat the Oil

Erhitze das Öl: Erhitze das Olivenöl oder Kokosöl in einer großen Pfanne oder einem Wok bei mittlerer Hitze.

Step 2: Cook the Chicken

Hähnchen anbraten:
1. Gib das gewürfelte Hühnerfleisch in die Pfanne.
2. Brate es für 5–7 Minuten an, bis es durchgegart und leicht braun ist.
3. Würze es mit Salz und Pfeffer nach Geschmack. Nehme das Hühnerfleisch aus der Pfanne und stelle es beiseite.

Step 3: Sauté the Vegetables

Gemüse anbraten:
1. In der gleichen Pfanne gib die Zwiebel, Karotten und den Kohl (und optional Paprika).
2. Brate sie für etwa 5 Minuten an, bis sie weich und leicht karamellisiert sind.

Step 4: Add Garlic and Ginger

Knoblauch und Ingwer hinzufügen:
1. Füge den Knoblauch und den frisch geriebenen Ingwer hinzu.
2. Brate alles für weitere 1–2 Minuten an, bis die Aromen freigesetzt sind.

Step 5: Whisk the Eggs

Eier anrühren:
1. Schlage die Eier in einer kleinen Schüssel auf.
2. Verquirle sie gut.

Step 6: Cook the Eggs

Eier in die Pfanne geben:
1. Schiebe das Gemüse an den Rand der Pfanne.
2. Gieße die verquirlten Eier in die freie Stelle.
3. Rühre die Eier sanft um, bis sie vollständig gegart sind, dann mische sie mit dem Gemüse.

Step 7: Return Chicken to Pan

Hähnchen zurückgeben:
Gib das vorgegarte Hühnerfleisch wieder in die Pfanne und vermische alles gut.

Step 8: Add Soy Sauce & Rice Vinegar

Sojasauce und Reisessig:
Füge die Sojasauce und den Reisessig hinzu und rühre alles gut um.

Step 9: Finish with Sesame Oil

Sesamöl hinzufügen:
Gib das Sesamöl hinzu für ein nussiges Aroma.

Step 10: Taste and Adjust Seasoning

Abschmecken:
Probiere das Gericht und würze nach Belieben mit mehr Salz oder Pfeffer.

Step 11: Serve the Dish

Serviere das Gericht:
Löffle das Gesunde Egg Roll in a Bowl auf Schalen und garniere es mit frischem Koriander oder Frühlingszwiebeln.

Step 12: Enjoy!

Genießen:
Dein gesundes und leckeres Egg Roll in a Bowl ist nun bereit zum Genießen!

How to Serve Gesunde Egg Roll in a Bowl

Serving your Gesunde Egg Roll in a Bowl can elevate the meal experience. Here are some creative ways to present and enjoy this delicious dish.

Fresh Herbs

• Cilantro: Sprinkle fresh cilantro on top for a burst of flavor and color.
• Green Onions: Chopped green onions add crunch and a mild onion taste.

Accompaniments

• Sriracha Sauce: Drizzle some sriracha on top for those who like a spicy kick.
• Sesame Seeds: Toasted sesame seeds can enhance the nutty flavor profile.

Rice or Quinoa Base

• White Rice: Serve over fluffy white rice for a filling option.
• Quinoa: For a healthy twist, use quinoa; it adds protein and fiber.

Wrap It Up

• Lettuce Wraps: Serve in large lettuce leaves for a low-carb alternative.
• Tortilla Wraps: Roll the egg roll mixture in tortillas for a fun, portable meal.

this recipe

How to Perfect Gesunde Egg Roll in a Bowl

To make your Gesunde Egg Roll in a Bowl even better, consider these helpful tips.

• Fresh Ingredients: Always use fresh vegetables and herbs for the best flavor and texture.
• Adjust Seasonings: Taste as you go; don’t hesitate to adjust salt and pepper according to your preference.
• Cook in Batches: If making for a crowd, cook ingredients in batches to ensure even cooking.
• Add More Veggies: Feel free to experiment with other vegetables like bell peppers or snow peas for added nutrition.
• Use Low-Sodium Soy Sauce: Opting for low-sodium soy sauce helps control sodium intake without sacrificing flavor.

Best Side Dishes for Gesunde Egg Roll in a Bowl

Pairing side dishes with your Gesunde Egg Roll in a Bowl can enhance the overall meal. Here are some excellent options.

1. Steamed Broccoli: A nutritious side that offers vitamins and minerals; steam it lightly to retain crunch.
2. Cauliflower Rice: A low-carb alternative that complements the flavors without adding extra calories.
3. Miso Soup: A warm bowl of miso soup brings umami flavors that harmonize well with the egg roll dish.
4. Cucumber Salad: A cool, refreshing salad made with cucumbers, vinegar, and sesame oil will balance out the warmth of the main dish.
5. Edamame Beans: These protein-rich beans are great as a snack or side; simply steam and sprinkle with sea salt.
6. Fried Rice: A classic pairing; make it with leftover rice for an easy and tasty addition.

Common Mistakes to Avoid

When preparing your Gesunde Egg Roll in a Bowl, it’s essential to avoid common pitfalls that can affect flavor and texture. Here are some mistakes to watch out for:

• Skipping the seasoning: Not seasoning at each step can lead to bland flavors. Make sure to season the chicken and vegetables properly.
• Overcooking the eggs: Cooking the eggs too long can make them rubbery. Stir gently and remove them from heat as soon as they are set.
• Not chopping ingredients uniformly: Unevenly chopped vegetables may cook at different rates. Cut everything into similar sizes for even cooking.
• Ignoring fresh ingredients: Using stale or low-quality ingredients can diminish taste. Always opt for fresh produce and high-quality proteins for the best results.
• Rushing the cooking process: Cooking on high heat may lead to burnt vegetables. Use medium heat to allow flavors to develop without burning.

Storage & Reheating Instructions

Refrigerator Storage

• Duration: Store in an airtight container for up to 3 days.
• Cooling: Allow it to cool completely before refrigerating.
• Containers: Use glass or plastic containers with tight-fitting lids.

Freezing Gesunde Egg Roll in a Bowl

• Duration: Can be frozen for up to 2 months.
• Containers: Use freezer-safe bags or containers, removing as much air as possible.
• Thawing: Thaw overnight in the refrigerator before reheating.

Reheating Gesunde Egg Roll in a Bowl

• Oven: Preheat to 350°F (175°C) and bake covered for about 15-20 minutes until heated through.
• Microwave: Heat in short intervals of 1-2 minutes, stirring between, until hot.
• Stovetop: Reheat over medium heat in a pan, stirring occasionally until warmed.

Frequently Asked Questions

Here are some common questions about making a Gesunde Egg Roll in a Bowl:

Can I use tofu instead of chicken?

Yes, tofu is a great plant-based alternative that works well with this recipe. Just ensure it is pressed and cubed before cooking.

How can I customize my Gesunde Egg Roll in a Bowl?

Feel free to add other veggies like bell peppers or snap peas. You can also switch up proteins by using shrimp or ground turkey.

What can I serve with this dish?

This bowl is filling enough on its own but pairs well with steamed rice or cauliflower rice for added texture.

Is this recipe gluten-free?

To make it gluten-free, use tamari instead of regular soy sauce and ensure all other ingredients comply.

Can I meal prep this dish?

Absolutely! This dish is perfect for meal prep and can be stored easily as described above.

Final Thoughts

The Gesunde Egg Roll in a Bowl is not just delicious but also versatile, allowing you to customize it based on your preferences. It’s a healthy option packed with protein and veggies, making it perfect for any meal. Give it a try, experiment with your favorite ingredients, and enjoy!

Print

Gesunde Egg Roll in a Bowl

---

• Author: Cecilia
• Total Time: 30 minutes
• Yield: Serves approximately 4 people 1x

Print Recipe

Pin Recipe

Description

Discover the delightful fusion of flavors in our Gesunde Egg Roll in a Bowl. This nutritious dish captures the essence of traditional egg rolls without the need for deep-frying, making it a healthier choice for any meal. Perfectly balanced with lean protein from chicken and eggs, along with a vibrant mix of vegetables, this recipe is ideal for busy weeknights or meal prep. In under 30 minutes, you can whip up a satisfying bowl that’s both flavorful and wholesome. Customize it to your liking by swapping out ingredients or modifying seasonings for a unique twist. Enjoy this tasty, low-carb option that brings joy to your dining table while keeping nutrition in check.

---

Ingredients

Scale 1x2x3x

• 1 tablespoon olive oil or coconut oil
• 500g chicken breast, diced
• 1 medium onion, diced
• 2 carrots, sliced thin
• 2 cups cabbage, finely chopped
• 3 garlic cloves, minced
• 3 large eggs
• 3 tablespoons soy sauce (halal-friendly)
• 1 tablespoon rice vinegar
• 1 teaspoon fresh ginger, grated
• 1 teaspoon sesame oil
• Salt and pepper to taste

---

Instructions

1. Heat olive or coconut oil in a large frying pan or wok over medium heat.
2. Add diced chicken and cook for about 5–7 minutes until browned and cooked through. Season with salt and pepper; set aside.
3. In the same pan, sauté onion, carrots, and cabbage (or bell pepper) for about 5 minutes until softened.
4. Stir in minced garlic and grated ginger; cook for an additional 1–2 minutes until fragrant.
5. In a small bowl, whisk the eggs and pour them into the pan. Stir gently until fully cooked and combined with vegetables.
6. Return chicken to the pan and mix thoroughly.
7. Add soy sauce and rice vinegar; stir to combine.
8. Finish with sesame oil; taste and adjust seasoning if necessary.
9. Serve hot garnished with fresh cilantro or green onions.

• Prep Time: 10 minutes
• Cook Time: 20 minutes
• Category: Dinner
• Method: Stir-frying
• Cuisine: Asian

Nutrition

• Serving Size: 1 bowl (approx. 400g)
• Calories: 370
• Sugar: 4g
• Sodium: 720mg
• Fat: 12g
• Saturated Fat: 3g
• Unsaturated Fat: 8g
• Trans Fat: 0g
• Carbohydrates: 28g
• Fiber: 5g
• Protein: 35g
• Cholesterol: 180mg

Keywords: Experiment with different vegetables like bell peppers or snap peas to suit your taste. For a gluten-free version, substitute soy sauce with tamari. This dish pairs well with steamed rice or cauliflower rice.