Description
Is a chicken egg roll healthy?” Yes, when made with the right ingredients and cooking methods! These crispy, flavorful chicken egg rolls are a healthier alternative to traditional deep-fried versions. By baking or air-frying, you can enjoy the delicious crunch with less oil and fewer calories. Packed with lean chicken, fresh vegetables, and aromatic seasonings, this recipe is perfect as a light meal or appetizer
Ingredients
Scale
For the Egg Rolls:
- 1 lb ground chicken (or finely shredded cooked chicken)
- 2 cups shredded cabbage
- 1 cup shredded carrots
- 2 green onions, thinly sliced
- 2 cloves garlic, minced
- 1 teaspoon ginger, freshly grated
- 1 tablespoon low-sodium soy sauce
- 1 teaspoon sesame oil
- 1 teaspoon rice vinegar
- 1 teaspoon sriracha (optional, for a spicy kick)
- 12 egg roll wrappers (whole wheat if available)
- 1 egg, lightly beaten (for sealing)
- Cooking spray or 1 tablespoon olive oil (for brushing)
For the Dipping Sauce:
- ¼ cup low-sodium soy sauce
- 1 tablespoon rice vinegar
- 1 teaspoon honey or maple syrup
- ½ teaspoon sesame oil
- ½ teaspoon chili flakes (optional)
Instructions
Step 1: Prepare the Filling
- In a large skillet over medium heat, cook the ground chicken until no longer pink. Drain excess liquid if needed.
- Add garlic, ginger, green onions, cabbage, and carrots. Stir-fry for 3–4 minutes until vegetables are slightly softened.
- Stir in soy sauce, sesame oil, rice vinegar, and sriracha (if using). Cook for another minute, then remove from heat. Let the filling cool slightly.
Step 2: Assemble the Egg Rolls
- Lay one egg roll wrapper on a flat surface with a corner pointing towards you.
- Spoon about 2 tablespoons of filling into the center.
- Fold the bottom corner over the filling, tuck in the sides, and roll tightly.
- Brush the top edge with the beaten egg to seal. Repeat with the remaining wrappers.
Step 3: Bake or Air-Fry
Baking Method:
- Preheat the oven to 400°F (200°C). Place the egg rolls on a parchment-lined baking sheet and brush lightly with olive oil.
- Bake for 15–18 minutes, flipping halfway, until golden brown and crispy.
Air-Frying Method:
- Preheat the air fryer to 375°F (190°C). Lightly spray egg rolls with cooking spray and place them in a single layer in the air fryer basket.
- Air fry for 10–12 minutes, shaking the basket halfway, until crispy and golden.
Step 4: Make the Dipping Sauce & Serve
- In a small bowl, whisk together soy sauce, rice vinegar, honey, sesame oil, and chili flakes.
- Serve the warm egg rolls with the dipping sauce and enjoy!
Notes
- Variations: Swap chicken for ground turkey or tofu for a vegetarian option.
- Gluten-Free Option: Use gluten-free wrappers and tamari instead of soy sauce.
- Serving Tip: These egg rolls pair well with a side of steamed rice, miso soup, or a light salad.
- Storage: Store leftovers in an airtight container in the fridge for up to 3 days. Reheat in the oven or air fryer for crispiness.
- Prep Time: 15 minutes
- Cook Time: 15 minutes (baked) / 12 minutes (air-fried)
- Category: Appetizer, Lunch
- Method: Baked, Air-Fried
- Cuisine: Asian, Chinese-American
Nutrition
- Serving Size: 3 egg rolls
- Calories: 190 kcal
- Sugar: 2 g
- Sodium: 380 mg
- Fat: 5 g
- Saturated Fat: 1 g
- Unsaturated Fat: 3.5 g
- Trans Fat: 0 g
- Carbohydrates: 25 g
- Fiber: 2 g
- Protein: 12 g
- Cholesterol: 45 mg
Keywords: healthy chicken egg rolls, baked egg rolls, air-fried egg rolls, homemade egg rolls, low-fat appetizer, high-protein snacks, easy Chinese recipes