Egg Roll in a Bowl Meal Prep (One Pan, Low Carb, High Protein)
Egg roll in a bowl meal prep has become my weeknight secret weapon. You get all those crispy, salty, umami-packed flavors you crave from a traditional egg roll, except it’s actually something you’ll want to eat five days in a row without losing your mind. No soggy wrappers. No deep frying. No complicated technique. Just seasoned ground pork, cabbage, and a few pantry staples that come together in one pan in under 30 minutes.
The first time I made this, I was desperate. It was Tuesday night, my protein options were limited, and I had half a head of cabbage and some ground pork that needed using. I threw everything together, tasted it, and immediately thought: “Why am I not making this every week?” Since then, it’s become the recipe I reach for when I want something that feels indulgent but actually nourishes my body and fits my meal-prep schedule. This egg roll in a bowl meal prep delivers serious protein, tastes genuinely good, and takes up barely any space in your fridge.
Why This One Earns a Spot in Your Rotation
- 26g protein per serving from ground pork and optional additions, keeping you satisfied and focused through the afternoon slump
- Ready in under 30 minutes from start to finish, meaning you can make this on a random Wednesday without planning ahead
- One pan, minimal cleanup so you’re not spending Saturday night elbow-deep in dishes instead of meal prepping
- Budget-friendly ingredients that cost a fraction of takeout and deliver way more nutrition per dollar
The Protein Story Behind This Dish
Ground pork is one of the most underrated protein sources in home cooking. A 3.5-ounce serving packs roughly 26 grams of protein with a rich, satisfying flavor that makes the rest of your meal taste more indulgent than it actually is. Add in optional additions like shrimp paste or a beaten egg stirred through at the end, and you’re easily hitting 28-30g per serving without any processed protein powder nonsense. That kind of protein density means you’re actually full after eating, not hunting for snacks two hours later. Your muscles get what they need, your energy stays stable, and you’re not in the kitchen prepping a second meal at 6 p.m. That’s the whole point of this approach.
Table of Contents
Ingredients You’ll Need
This is a pantry-friendly recipe that doesn’t require any specialty items or trips to three different stores. Everything here is something most home cooks already have on hand.
- 1.5 pounds ground pork (or a mix of pork and ground shrimp for extra umami)
- 1 medium head green cabbage, thinly sliced (about 6 cups)
- 3 cloves garlic, minced
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 1 teaspoon rice vinegar
- 1/2 teaspoon ground ginger (or 1 teaspoon fresh grated)
- 2 green onions, chopped (divided for garnish)
- 2 tablespoons cooking oil (avocado or ghee work beautifully)
- Salt and pepper to taste
- Optional: 1/4 teaspoon white pepper for authentic flavor
The soy sauce and sesame oil are the backbone here, delivering that savory, slightly sweet depth that makes people ask what secret ingredient you used. Ground pork takes on these flavors instantly, absorbing everything while staying tender. Fresh ginger matters more than you’d think in this recipe, so don’t skip it or substitute powdered ginger straight across. The green cabbage provides volume, fiber, and that slightly sweet crunch that makes this feel nothing like eating “healthy food.” You’re eating something that happens to be loaded with vegetables and protein, but tastes like comfort.
How to Make Egg Roll in a Bowl Meal Prep
Step 1: Heat your oil and brown the pork
Add your cooking oil to a large skillet (12-inch is ideal for this quantity) over medium-high heat. Once shimmering, add the ground pork in an even layer. Resist the urge to stir immediately. Let it sit for 3-4 minutes until the bottom develops color and character. This step builds flavor through browning, not just cooking the meat through. Break it into chunks, stir, and continue cooking until no pink remains, about 6-8 minutes total. You want some of the meat to have little crispy edges.
Step 2: Add aromatics
Pour off excess fat if there’s more than a tablespoon pooling in the pan. Add minced garlic and cook for 30-45 seconds until fragrant. This quick sauté mellows the raw garlic bite while filling your kitchen with that aroma that makes people walk in asking what’s cooking.
Step 3: Add your cabbage and seasonings
Dump in all the sliced cabbage along with salt and pepper. Stir everything together, coating the cabbage with the pork fat and flavor. Add the ginger, and stir again. The cabbage will seem like too much at first, like it’ll never fit. It will. Keep stirring for 2-3 minutes as it starts to soften. This is where the recipe really comes together as a cohesive dish instead of separate ingredients.
Step 4: Season with sauce
Pour in the soy sauce, sesame oil, and rice vinegar. Toss everything until evenly coated. The soy sauce will deglaze any browned bits stuck to the bottom of the pan, pulling all that flavor into your dish. Taste it. This is your moment to adjust seasonings. Need more salt? More sesame oil for richness? More rice vinegar for brightness? Trust your palate here.
While you are here, take a look at my Asian Ground Beef Lettuce Wraps for more easy ideas.
Step 5: Finish and serve
Cook for another 2-3 minutes, stirring occasionally, until the cabbage is tender but still has a slight bite to it. You’re not shooting for mushy vegetables here. Top with chopped green onions and white pepper if you’re using it.
Divide into meal-prep containers right away if you’re planning ahead, or plate it up for dinner tonight with a side of rice or cauliflower rice, depending on what your day looks like.
Emma’s Pro Tips
Swap the protein freely. Ground beef, ground turkey, or even a mix work perfectly in place of pork. Ground shrimp adds an authentic egg roll complexity if you’re feeling fancy and can find it reasonably priced. Cooked rotisserie chicken shredded fine works too, though you’ll lose some of that browning step’s depth.
Make it ahead without hesitation. This actually tastes better on day three than day one, once the flavors have had time to meld in the fridge. Store in airtight containers and reheat gently in a skillet over medium heat with a splash of water to loosen it up. Five days in the fridge, no problem. It also freezes beautifully for up to two months.
Layer it strategically for meal prep. If you’re meal prepping, separate your sauce from the cooked vegetables and pork until you reheat. This keeps everything from getting soggy. Store the protein and cabbage in one container and your sauce (just the soy, sesame, and vinegar mixed together) in a small separate container. Combine when you’re ready to eat, or warm them together gently in a pan.
Macros and Nutrition Snapshot
Per serving (makes 4 servings):
- Protein: 26g
- Calories: 340
- Carbohydrates: 8g
- Fat: 22g
These estimates vary slightly depending on your exact pork cut and brand choices, but this is the ballpark you’re working with. It’s a genuinely balanced meal that doesn’t require a grain to feel complete, though rice or cauliflower rice on the side won’t hurt anything.
What to Serve Alongside
While this meal is complete on its own, a few natural pairings make it feel like a restaurant-quality dinner:
If this recipe fits your routine, you will also enjoy my One-Pan High Protein Meals.
- Jasmine rice or sticky rice to soak up the sauce and round out the meal
- Cauliflower rice if you’re keeping carbs lower for your specific goals
- A simple cucumber salad with rice vinegar and sesame seeds for freshness and contrast
- Steamed broccoli or snap peas for extra vegetables without changing the Asian-inspired flavor profile
Think of these as options, not requirements. Sometimes the bowl on its own is exactly what you need.
Frequently Asked Questions
Can I use ground beef instead of pork?
Absolutely. Ground beef gives you a slightly deeper, richer flavor and works just as well. Cook it the same way. Your protein count stays similar too.
How do I store this for meal prep?
Divide into airtight glass containers and refrigerate for up to five days. It reheats beautifully in a skillet over medium heat. If it seems dry when reheating, add a splash of water or broth and stir gently until warmed through.
Does this freeze well?
Yes. Cool it completely first, then transfer to freezer-safe containers or bags for up to two months. Thaw in the refrigerator overnight and reheat as you would fresh leftovers. Freezing does slightly soften the cabbage texture, but flavor stays intact.
Can I make this without sesame oil?
Sesame oil is what makes this taste like an actual egg roll instead of just stir-fried pork and cabbage. If you don’t have it, don’t skip it on purpose. But if you’re genuinely out, a little olive oil with an extra teaspoon of soy sauce gets you closer. It’s not the same, but it works in a pinch.
For another reader favorite, do not miss my Korean Ground Beef Bowl Prep.
What if I want to add shrimp or other proteins?
Mix ground pork with ground shrimp, or use cooked shrimp chopped fine. Cook shrimp separately and fold it in at the end so you don’t overcook delicate seafood. You could also make this with ground turkey or chicken for a leaner option.
Is this actually low carb?
Yes. At 8g net carbs per serving, it fits easily into a low-carb or keto framework. The carbs come almost entirely from cabbage, which you can’t really reduce without losing the whole point of the dish. Skip the rice on the side if you need carbs even lower.
Why This Recipe Belongs in Your Regular Rotation
Egg roll in a bowl meal prep hits a rare spot. It’s simple enough that you’ll actually make it on a random Tuesday, delicious enough that you’ll look forward to eating it for lunch, and nourishing enough that your body actually benefits. There’s no pretending here. No bland “diet food” masquerading as flavor. No complicated techniques or specialty equipment. Just real ingredients that work together to make something worth eating.
If you’re tired of the same boring chicken-and-broccoli routine, or you want a meal-prep option that keeps you genuinely satisfied through the afternoon, this is your answer. Save this recipe, make it this week, and tell me in the comments how many times you end up making it next month. I’m betting it becomes a regular in your kitchen just like it has in mine. Share it on Pinterest so you can find it again when you need quick inspiration.
Egg Roll in a Bowl Meal Prep (One Pan, Low Carb, High Protein)
Equipment
- 12-inch large skillet
- knife
- cutting board
- meal prep containers
Ingredients
- 1.5 pounds ground pork
- 1 medium head green cabbage, thinly sliced (about 6 cups)
- 3 cloves garlic, minced
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 1 teaspoon rice vinegar
- 1/2 teaspoon ground ginger (or 1 teaspoon fresh grated)
- 2 green onions, chopped (divided for garnish)
- 2 tablespoons cooking oil (avocado or ghee)
- Salt and pepper to taste
- Optional: 1/4 teaspoon white pepper
Instructions
- Step 1: Heat cooking oil in large skillet over medium-high heat. Add ground pork in even layer and let sit 3-4 minutes until browned. Break into chunks, stir, and continue cooking 6-8 minutes total until no pink remains.
- Step 2: Pour off excess fat if needed. Add minced garlic and cook 30-45 seconds until fragrant.
- Step 3: Add sliced cabbage with salt and pepper. Stir to coat with pork fat. Add ginger and stir for 2-3 minutes as cabbage softens.
- Step 4: Pour in soy sauce, sesame oil, and rice vinegar. Toss until evenly coated. Taste and adjust seasonings as needed.
- Step 5: Cook 2-3 minutes more until cabbage is tender with slight bite. Top with green onions and white pepper if using. Divide into meal prep containers or plate for serving.
