Nutritious Meal Prep Egg Roll Bowl: Gluten & Dairy Free Fun
Hey There – Let’s Talk Egg Roll Bowls (With a Twist)
You know how sometimes you find yourself staring into the fridge thinking, “What on earth am I gonna make that ticks all the boxes—healthy, easy, and actually tastes good?” That’s the spot I was in when I first threw together this Nutritious Meal Prep Egg Roll Bowl (Gluten Free & Dairy Free). No lie, it was born from sheer laziness—okay, and a tiny craving for Chinese takeout. My family got hooked after the very first time. Even my husband, who is suspiciously wary of anything with cabbage (“Is this rabbit food?”), asks for seconds. And, true story: once I accidentally dumped too much ginger in, but weirdly, everyone loved it that time. Go figure! I do think a little kitchen chaos makes the flavors better. Or maybe that’s just me justifying the mess I made.
Why I Keep Coming Back to This One
I make this Egg Roll Bowl especially during weeks when I want something healthy but can’t face the thought of another boring salad. Plus, it’s kind of foolproof—I’ve burned my garlic, overcooked the veggies, and even swapped soy sauce with coconut aminos when I ran out (don’t tell my mom). My kids legit go wild for this (maybe because it reminds them of takeout nights, maybe because they’re just hungry). It’s fast, makes enough for a couple of days, and it’s so customizable. Let me be real: the number of pans I haven’t burned making this is…well, less than I’d like. But it’s forgiving, and that’s what I need in a recipe.
Ingredients You’ll Need (Or, What’s in My Fridge Today)
- 1 lb (about 450g) ground chicken, turkey, or pork (I’ve even used leftover rotisserie chicken. Honestly, any ground meat’ll do. My grandma swears by pork, but you do you.)
- 1 small onion, chopped (red, yellow, sweet – doesn’t matter much unless you’re picky)
- 3 cups shredded cabbage (bagged slaw mix on lazy days—it counts!)
- 1 large carrot, shredded (pre-shredded is my best friend some nights)
- 3 cloves garlic, minced (heaping spoonful from the jar if you’re in a rush, I won’t judge)
- 1 tablespoon fresh ginger, grated (or a teaspoon of the jarred stuff; more power to you if you have the energy to grate it every time)
- 3 tablespoons coconut aminos or gluten-free tamari (in a pinch, I’ve mixed regular soy with water and called it a day—but shh, don’t tell the gluten-free police)
- 1 tablespoon toasted sesame oil (olive oil works but obviously tastes like, well, olive oil)
- 2 green onions, sliced—save some green for garnish if you remember
- Optional: handful of bean sprouts, sriracha for heat, sesame seeds, or—you know—whatever’s about to go bad in the veggie drawer
How I Throw It Together (With My Usual Chaos)
- First, heat a big ol’ skillet or wok (use whatever’s clean; I once used a soup pot and it was fine) over medium-high. Add the sesame oil.
- Toss in your onion and let it get just barely soft (about two minutes?). This is when the kitchen starts smelling like a proper meal, and I usually do a happy little dance.
- Add the ground meat, breaking it up with a spatula. Don’t get too fussy here, just avoid any big gray blobs. Cook till it’s browned—maybe 5-6 minutes, give or take.
- Stir in the garlic and ginger. Don’t panic if you get over-excited and add a bit extra. I think that’s where the magic happens. Cook for 1–2 minutes till fragrant (aka you can smell it and it makes you hungry).
- Dump in the shredded cabbage and carrot. It’ll look like way too much—don’t worry, it cooks down! Give it a toss. I always sneak a little taste here, just to see if it needs more salt or spice. Or maybe just because I’m impatient.
- Pour in the coconut aminos (or tamari or whatever magic potion’s in your pantry) and mix it all up. Cook another 5 minutes or so till the veggies are tender but still bright. Honestly, if they get a little too soft, it’s still tasty.
- Toss in the green onions, stir, and turn off the heat. Add your extras (bean sprouts, sriracha, sesame seeds) now if you want, or keep ‘em on the table for picky eaters.
If I Had to Give You a Few Notes…
- I’ve found you really shouldn’t skip the fresh ginger unless you have to; jarred is fine in a pinch but doesn’t pop the same way. Learned that the hard way.
- If your wok’s seen better days, just use a nonstick skillet, honestly. I didn’t even own a wok for years and this still worked out fine.
- Sometimes the cabbage releases more water. If it looks soupy, just crank up the heat and cook it off for a min—it thickens right up.
Variations I’ve Tried (Some Winners, One Oops)
- I once mixed in some cooked rice noodles—it basically turned into a mega egg roll stir fry. A+, especially for hungry teens.
- Swapping in tempeh or crumbled tofu for the meat does the job. But I tried it once with lentils and, eh, texture was odd (unless mushy stuff’s your thing).
- A splash of rice vinegar at the end—surprisingly zesty. A drizzle of hoisin (gluten free, if you find it) is dreamy.
What You’ll Need (Workarounds Welcome)
- Large skillet or wok. If all you can find is a soup pot, honestly, it’ll do.
- Wooden spoon or spatula. I used a fork once. Wouldn’t recommend it, but it, uh, works in a pinch.
- Sharp knife for veggie prep, or, if you hate chopping like me, a food processor makes magic. But sometimes, I just go all-in with kitchen scissors and a bagged slaw mix. Don’t judge.
How to Store It (If You Even Get That Far)
Pop leftovers in any old airtight container (mine’s seen better days, with a slightly wonky lid) and stash in the fridge. It keeps well for up to 3 days. Though honestly, in my house it never lasts more than a day! If you do want it hot again, just microwave or reheat on the stove with a splash of water.
How I Like to Serve It Up
I love piling it over steamed jasmine rice (which, okay, isn’t low-carb but boy does it hit the spot), or tossing in brown rice if I’m feeling responsible. My kids spoon it in lettuce wraps and add too much sriracha. Oh, and sometimes I serve it next to a quick-pickled veggie—zippy and adds crunch! If it’s dinner, we do a family-style bowl bar, and everyone makes their own.
Real Talk: What I Learned Not to Do (Pro Tips, Sort Of)
- I once tried rushing the meat—undercooked is not a good look. Give it its time, you’ll thank me.
- If you skip the sesame oil, you’ll still get a meal, but honestly, it’s a bit sadder. That little bit packs big flavor.
- Don’t overload the pan unless you like cabbage all over your stovetop. Been there. It cleans up… eventually.
Questions I Get Pretty Much Every Time
- Can I make this ahead for meal prep?
- Absolutely, it’s what I do most weeks. Plus, I think this tastes better the next day—maybe it’s just me, but the flavors kind of mellow out and deepen. The only time it wasn’t as good was when I left it for like, four days. Don’t do that.
- Is this really gluten free and dairy free?
- As long as you check your tamari or coconut aminos—and skip the fancy hoisin with hidden gluten—yep! No dairy anywhere (unless you go wild and drizzle with, I dunno, cheese, which would be odd?)
- What other seasonings can I use?
- Go rogue! Try a dash of soy-free soy sauce or toss in your favorite five spice blend. Even a pinch of chili flakes gives a lovely heat.
- Got a good shortcut?
- Bagged coleslaw mix is my secret weapon, and honestly, it’s saved me from giving up and ordering pizza more than once. Also, grating ginger with the back of a spoon? Works.
- What if I don’t like cabbage?
- Wild idea: try kale or bok choy. It’s not traditional, but it works in a pinch. My mate tried spinach once and—well—it turned into something else entirely, but she still ate it.
And one last, slightly unrelated thing: if you’ve got a favorite karaoke song for while you cook, please tell me. I need new tunes for my kitchen dance breaks.
If you need more meal prep inspiration, sometimes I’ll scroll through these healthy meal prep ideas—just don’t blame me when you lose track of time. Happy cooking, mate!
Ingredients
- 1 lb ground turkey (or chicken)
- 4 cups shredded cabbage mix
- 2 medium carrots, grated
- 3 green onions, sliced
- 2 cloves garlic, minced
- 1 tablespoon freshly grated ginger
- 1/4 cup gluten-free soy sauce or tamari
- 1 tablespoon sesame oil
- 1 tablespoon olive oil
- 1 tablespoon rice vinegar
- 1 teaspoon sriracha (optional, for spice)
Instructions
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1Heat olive oil in a large skillet over medium heat. Add ground turkey and cook, breaking it up with a spoon, until browned and cooked through, about 5-7 minutes.
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2Add minced garlic and grated ginger to the skillet. Stir and cook for 1 minute until fragrant.
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3Stir in shredded cabbage mix and grated carrots. Continue to cook, stirring frequently, for 4-5 minutes until vegetables are just tender.
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4Pour in gluten-free soy sauce, sesame oil, rice vinegar, and sriracha (if using). Toss to combine and heat through for another 2 minutes.
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5Remove from heat. Top with sliced green onions before serving. Divide into containers for meal prep or enjoy immediately.
Approximate Information for One Serving
Nutrition Disclaimers
Number of total servings shown is approximate. Actual number of servings will depend on your preferred portion sizes.
Nutritional values shown are general guidelines and reflect information for 1 serving using the ingredients listed, not including any optional ingredients. Actual macros may vary slightly depending on specific brands and types of ingredients used.
To determine the weight of one serving, prepare the recipe as instructed. Weigh the finished recipe, then divide the weight of the finished recipe (not including the weight of the container the food is in) by the desired number of servings. Result will be the weight of one serving.
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