Looking for a fast and simple recipe that’s packed with protein and vegetables? This Egg Roll in a Bowl recipe delivers all the delicious flavors of a classic egg roll—without the deep-fried wrapper. A one-pan meal that’s made with lean pork tenderloin, crisp vegetables, and aromatic spices, this dish is perfect for a healthy meal prep option or a balanced, satisfying dinner. Plus, with pre-shredded vegetables and microwaveable rice or frozen cauliflower rice, it’s incredibly convenient for busy weeknights.
Why You’ll Love This Recipe
- High in protein – Each serving packs 33 grams of high-quality protein, mainly from the lean pork tenderloin.
- Versatile & customizable – Swap in your favorite vegetables (see ideas below).
- Meal prep-friendly – Make a big batch and enjoy leftovers for lunch or dinner the next day.
- Great for families – A kid-friendly dish that can be adjusted for different spice preferences.
- Balanced nutrition – Includes a mix of lean protein, fiber-rich vegetables, and healthy carbs.
- One-pan meal – Less cleanup, making it perfect for busy nights.
You can easily customize my Egg Roll in a Bowl with a variety of vegetables to add more flavor, texture, and nutrients. Here are some great options:
Crunchy & Fresh Options
- Shredded cabbage (green or purple) – adds a classic egg roll texture
- Snap peas or snow peas – for a sweet crunch
- Water chestnuts – for extra crispness
Colorful & Flavorful Additions
- Mushrooms (shiitake, cremini, or white button) – for umami richness
- Zucchini or yellow squash – light and slightly sweet
- Cherry tomatoes (halved) – a surprising burst of juicy flavor
Leafy Greens for Extra Nutrients
- Baby spinach – wilts quickly and boosts vitamin K & folate
- Kale (chopped finely) – adds fiber and heartiness
- Bok choy – a mild, Chinese cabbage
Egg Roll in a Bowl made with lean pork tenderloin
Pork Factoids
- Provides protein (3 ounces pork tenderloin = 22g protein), B vitamins, zinc, and selenium.
- Many cuts are low in fat; pork tenderloin has 3 grams total fat and 1 gram saturated a 3-ounce serving.
- Eight lean cuts including pork tenderloin, sirloin pork roast, and 96% lean ground pork.
- Has over 110 flavor nuances.
- Has the most intense, umami flavor compared to other plant and animal proteins.
- Pairs well with whole grains, legumes, fruits and vegetables, so it’s ideal for plant-forward dishes and a wide range of cuisines and cooking techniques.
Learn more about pork nutrition over on Pork.org.
Read my blog post on the Power of Pork.
Egg Roll in a Bowl
Author: Liz Weiss
Nutrition Information
- Serving size: 1 cup pork/veggie mixture and ½ cup rice
- Calories: 330
- Fat: 9.8g
- Saturated fat: 2.2g
- Carbohydrates: 26g
- Sodium: 240mg
- Fiber: 3.6
- Protein: 33g
- Cholesterol: 83mg
Feel free to change things up based on flavor preference, availability of ingredients, and time constraints. For instance, carrots can be purchased pre-shredded, and shelf-stable and frozen rice is available in convenient microwavable pouches, which may be easier than cooking from scratch.
Ingredients
- 1 pound pork tenderloin, cut into ¾ x ¾-in pieces
- ½ tsp ground ginger
- ½ teaspoon garlic powder
- ½ teaspoon kosher salt
- ¼ teaspoon black pepper
- 4 teaspoon sesame oil, divided
- 3 cups broccoli slaw or other coleslaw mix
- 1 red bell pepper, cut into thin strips
- 1 large carrot, shredded on the large holes of a box grater, (1 cup)
- ½ cup thinly sliced green onion, divided
- 2 cups cooked brown rice or cauliflower rice
- Optional Toppings: Chopped roasted peanuts, roughly chopped cilantro, spicy sriracha mayo*, or any other favorite sauce
- Directions:
Instructions
- Heat 2 teaspoons of the sesame oil in a large nonstick skillet over medium-low heat. Swirl oil around pan. Add pork, and cook, stirring often, until cooked through and slightly pink inside, 4 to 5 minutes. Remove to shallow bowl and set aside.
- Raise heat to medium-high. Add remaining 2 teaspoons sesame oil. Add coleslaw mix, bell pepper, carrot, and few pinches salt and pepper. Cook, stirring occasionally, until vegetables are tender, 4 to 5 minutes.
- Reduce heat to low. Add pork, any juices, and half the green onion back to skillet. Heat until warmed through, 1 minute. Season with salt and pepper to taste.
- Place brown rice in individual bowls. Spoon pork-cabbage mixture over rice. Garnish with remaining green onions and peanuts, cilantro, and sauce, as desired.
Notes
* Spicy sriracha mayo can be made by whisking together ⅓ cup light mayonnaise, 4 tsp sriracha sauce, 2 T lime juice, and kosher salt, to taste.
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This Egg Roll in a Bowl is a healthy, protein-rich dinner recipe that brings together lean pork tenderloin, fiber-rich vegetables, and satisfying flavors.
What toppings would you add to your bowl? Let me know in the comments!
