Crunchy • Juicy • 20g+ Protein Per Serving • Meal-Prep Friendly
📝 Quick Description
These homemade egg rolls are stuffed with seasoned ground pork or beef, cabbage, and savory spices — then baked or air-fried to crispy perfection.
We boost the protein by increasing the meat ratio and optionally adding egg whites or collagen for extra lean muscle support.
Crispy outside.
Juicy, savory inside.
Better than takeout.
⏱ Servings & Timing
- Makes: 10–12 egg rolls
- Prep Time: 20 minutes
- Cook Time: 18–22 minutes (bake)
- Total Time: 40–45 minutes
🛒 Ingredients
Filling
- 1 pound lean ground pork or lean ground beef
- 1 teaspoon ground ginger
- 1 teaspoon garlic powder
- 2 cloves garlic, minced
- 2 cups shredded green cabbage
- ½ cup shredded carrots (optional)
- 2 green onions, chopped
- 1 tablespoon low-sodium soy sauce
- 1 teaspoon sesame oil
- ½ teaspoon black pepper
- ½ teaspoon salt
Protein Boost (Optional but Recommended)
- 2 egg whites (mixed into filling)
OR - 1 tablespoon unflavored collagen powder
Wrappers
- 10–12 egg roll wrappers
(For lower carb: use spring roll rice paper or high-protein wraps)
For Baking
- Olive oil spray or brush of oil
👩🍳 Step-By-Step Instructions
1️⃣ Cook the Meat
In a large skillet over medium heat:
Add ground pork or beef.
Cook until browned, breaking apart with spoon.
Drain excess fat if needed.
2️⃣ Add Flavor
Stir in:
- Ginger
- Garlic powder
- Fresh garlic
- Soy sauce
- Sesame oil
- Salt & pepper
Cook 1–2 minutes.
3️⃣ Add Vegetables
Add cabbage, carrots, and green onions.
Cook 3–4 minutes until slightly softened but still crisp.
Remove from heat and let cool slightly.
If using egg whites, stir them in now.
4️⃣ Assemble Egg Rolls
Lay wrapper in diamond shape.
Add 2–3 tablespoons filling near bottom corner.
Fold bottom corner over filling.
Fold in sides tightly.
Roll upward and seal top corner with water.
5️⃣ Bake or Air Fry
Oven Method
Preheat oven to 400°F (200°C).
Place rolls seam-side down on lined baking sheet.
Lightly spray with oil.
Bake 18–22 minutes until golden and crisp.
Flip halfway through.
Air Fryer
375°F for 10–12 minutes.
Spray lightly with oil first.
💪 Nutrition (Per 2 Egg Rolls – Approximate)
Calories: 350–380
Protein: 22–25g
Carbs: 20–24g (from wrapper)
Fat: 18g
If using low-carb wraps:
Carbs drop significantly.
🔥 Make It Ultra High-Protein
Use 1½ pounds meat instead of 1 pound.
You can reach:
30g+ protein per serving (2 rolls)
🧊 Storage & Meal Prep
Fridge: 4 days
Freezer: 2 months
Reheat in air fryer for best crispiness.
🥣 High-Protein Dipping Sauce
Mix:
- ½ cup Greek yogurt
- 1 tablespoon soy sauce
- 1 teaspoon sriracha
- ½ teaspoon garlic powder
Adds 5–7g protein per serving.
