Are egg rolls keto friendly? – Calories, Nutrition and Keto Recipes

Are Egg Rolls Keto-Friendly?

Traditional egg rolls are not keto-friendly. This is because the primary ingredients involve flour, a high carbohydrate ingredient, which makes up the outer layer wrap of the egg roll. Additional fillings are also often high in carbs including rice and vermicelli. However, there are keto-friendly versions of egg rolls that can be made by substituting the carb-heavy ingredients with low-carb options such as almond flour.

Nutritional Facts About Egg Rolls

Egg rolls nutritional content can vary based on the different ingredients used. Typically, they are high in carbohydrates and fats with a moderate amount of protein. Nutritional values will vary depending on portion size and specific ingredients used in the egg roll.

What is the Average Weight?

The average weight of a single egg roll is approximately 1.5 to 2 ounces (42.5 to 57 grams).

Additional Information About Egg Rolls

Egg rolls can be a good source of vitamins and minerals due to the variety of vegetables used including cabbage, carrots, and onions, providing a good dose of vitamin C, A and several B vitamins. It also provides minerals as iron, calcium, and potassium. For a healthier version, choose to bake the egg rolls as opposed to deep-frying them, and use more lean meats and vegetables in your fillings.

Other Foods To Match With

Egg rolls are often paired with dishes like fried rice, chow mien and other Chinese, Vietnamese or Asian inspired dishes due to their similar flavor profiles. Additionally, they are often eaten with sauces like soy sauce, sweet and sour, or hot mustard for added flavor. For a keto-friendly approach, pair with salads, boiled vegetables, or cauliflower rice.

8 Famous Keto-Friendly Dishes To Try

1. Keto-Friendly Baked Chicken Egg Rolls

Traditional egg roll wrappers may not be keto-friendly due to high carbs; however, Keto-Friendly Baked Chicken Egg Rolls use thin omelette style eggs as wrappers. The filling is stuffed with ground chicken, cabbage, and low carb vegetables, making a delicious and satisfying keto meal.

2. Keto Shrimp Egg Rolls

For seafood lovers, Keto Shrimp Egg Rolls are a delightful choice. The egg roll wrappers made from eggs are loaded with delicious shrimp, sprouts, and green onions. The shrimp offer a solid protein source, and the eggs provide healthy fats, fundamental aspects of a ketogenic diet.

3. Keto Beef and Vegetable Egg Rolls

This hearty Beef and Vegetable Roll is a perfect keto-friendly meal. Eggs create the roll wrap, which is filled with ground beef and keto-friendly vegetables. The beef offers a rich protein source, and the vegetables give necessary vitamins and minerals for a balanced and nutritious dish.

4. Keto Breakfast Egg Rolls

Wake up to Keto Breakfast Egg Rolls, an omelette-style wrap filled with crispy bacon, cheese, and a touch of spinach. This is a high-protein, high-fat meal, perfect for starting a ketogenic day. The bacon provides the salty crunch, and the cheese offers a creamy balance.

5. Keto Egg Roll in a Bowl

Bypass the need for an egg wrap with Keto Egg Roll in a Bowl. This simple, one-dish recipe incorporates all the savory flavors of an egg roll without the carb-heavy wrapper, utilizing ground pork, coleslaw mix, and Asian style spices within.

6. Vegan Keto Egg Rolls

For vegans on a keto diet, there are Vegan Keto Egg Rolls. These are made with egg alternative wraps and filled with vegetable protein and low-carb vegetables. This recipe shows that you can still enjoy delicious egg rolls in your diet, regardless of dietary restrictions.

7. Keto Egg Roll Spring Salad

The Keto Egg Roll Spring Salad takes all the traditional egg roll ingredients like cabbage, ground pork, and sesame oil, and serves them up as a refreshing salad. This alternative eliminates the need for wrappers, making it highly suitable for those on a ketogenic diet.

8. Keto Spicy Tuna Egg Rolls

Put a spicy twist on your egg roll with the Keto Spicy Tuna Egg Rolls. These are made with omelette egg wraps and stuffed with flavorful spicy tuna mix. The combination of heart-healthy tuna and the protein-rich egg makes these rolls a nutritiously balanced keto dish.

Are traditional egg rolls keto-friendly?

Traditional egg rolls are not keto-friendly. The primary reason for this is the inclusion of flour in the wrapper, which contributes a significant amount of carbohydrates to the overall dish, far exceeding the daily carbohydrate limit for those following a ketogenic diet.

What makes the egg rolls not suitable for a keto diet?

The main issue with egg rolls on a keto diet is the high carb content. A typical egg roll contains about 15-22 grams of carbohydrates. Majority of these carbs come from the wheat flour used in the wrapper. On a ketogenic diet, the goal is to limit carbohydrate intake to about 20-50 grams per day, so a single egg roll could significantly impact this allowance making the dish unsuitable for those following a strict ketogenic diet.

Can egg rolls be made keto-friendly?

Yes, egg rolls can be tweaked to be keto-friendly by substituting the high-carb ingredients. Commonly, the traditional egg roll wrapper is replaced with a low carb wrapper made from low-carb ingredients such as coconut flour or almond flour. The filling too can be designed with low-carb, high-fat ingredients, and using sauces low in sugar.

What is the nutritional information for a typical keto-friendly egg roll?

A keto-friendly egg roll contains significantly fewer carbs compared to a traditional one. For example, a basic keto egg roll recipe might contain about 2 grams of net carbs per serving while being high in fat and protein – essential elements in the keto diet. However, these numbers can vary depending on the specific recipe and ingredients used.

Can you give an example of a basic keto-friendly egg roll recipe?

Sure! Here’s a simple recipe:

Ingredients include:
1. Cabbage
2. Ground Pork
3. Onion
4. Garlic
5. Soy sauce
6. Sesame oil
7. Ginger
8. Keto-friendly egg roll wrapper

For this, you simply sauté the ground pork, cabbage, onion, garlic, soy sauce, sesame oil, and ginger until cooked. Once done, allow it to cool. Next, take your keto-friendly egg roll wrapper, put the cooled mixture in the center and roll, following the instructions on the wrapper package. After you roll all of your fillings, shallow fry rolls in a pan with hot oil. Remember to turn them occasionally to ensure they are cooked evenly. Serve with a low-carb dipping sauce of your choice.

Remember each keto-friendly egg roll varies in nutritional fact based on the ingredients used. Always be confident to check and log your food to stay within your daily macro goals.

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