20-Minute Egg Roll Bowls
These 20-Minute Egg Roll Bowls deliver 42g protein and 518 calories per serving — a complete high-protein lunch in two portions. Ready on the stovetop in 20 minutes, covering substantial protein needs for post-workout windows. Built for lifters balancing muscle gain with moderate calorie intake on training days.
Ingredients
- •Vegetable oil(30g)
- •Ground Chicken(454g)
Usually near ground turkey in the meat section. Check fat % on label.
- •fine sea salt and freshly-ground black pepper
- •Green Onion (Scallion)
- •Garlic
- •Ginger, Fresh Root(15g)
- •Cabbage, Green
- •Egg, Whole, Large
- •Hoisin sauce(30g)
- •Soy Sauce, Low Sodium(30g)
- •Sesame Oil, Toasted(3g)
- •furikake seasoning (or toasted sesame seeds)
Instructions
- 1Heat 1 tablespoon of vegetable oil in a large nonstick skillet over medium-high heat. Add the ground chicken, breaking it apart with a wooden spoon as it cooks for 5–7 minutes until no longer pink and crumbled throughout. Transfer to a clean bowl.
- 2Add the remaining vegetable oil to the skillet over medium-high heat. Add the white parts of the green onions, garlic, and ginger; sauté for 1 minute, stirring constantly, until fragrant.
- 3Add the cabbage to the skillet and sauté for 2–3 minutes over medium-high heat, stirring occasionally, until slightly wilted.
- 4Push the cabbage to one side of the skillet. Crack the eggs into the empty space and cook for 2–3 minutes over medium heat, scrambling and breaking them into small pieces until no longer runny.
- 5Return the cooked chicken to the skillet. Add the hoisin sauce, soy sauce, toasted sesame oil, and green parts of the green onions. Toss everything together over medium heat for 1 minute until evenly combined and heated through.
- 6Divide the egg roll bowl mixture evenly into 2 airtight containers while hot. Cool to room temperature before sealing and refrigerating.
- 7Reheat in a skillet over medium heat for 2–3 minutes, stirring occasionally, until warmed through before serving.
Nutrition — Per Serving
518
calories
42g
protein
36g
fat
- Carbohydrates
- 9g
- Saturated fat
- 7.8g
- Sodium
- 919 mg
- Dietary fiber
- 0.7g
2 servings per batch · ~281g each
Macro data sourced from USDA FoodData Central
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How much protein does 20-Minute Egg Roll Bowls have per serving?
Each serving contains 42g of protein and 518 calories with 36g fat and 9g carbs. This high-fat, low-carb macro split makes it one of the most protein-dense options relative to calorie count.
How long does 20-Minute Egg Roll Bowls take to prep?
Total time is 20 minutes on the stovetop with only 2 servings per batch, so this recipe is built for quick individual meals rather than bulk meal prep. You're looking at minimal leftover time investment if you're prepping for 1-2 days.
Is 20-Minute Egg Roll Bowls good for fat loss?
At 518 calories and 42g protein per serving, this recipe fits a fat loss phase where you're prioritizing high protein intake within a lower calorie target. The minimal carbohydrate content (9g) keeps insulin response low while preserving muscle during a deficit.
