Baked Chicken Egg Rolls

Here's the Dish

Chinese take-out can be high in sodium, fat and calories, so these are a nice healthy alternative! The next time you are craving a take-out egg roll, this recipe is all you need for a healthy at-home version that is ready in less time than it would take to order! These egg rolls are incredibly-easy to make, and definitely a crowd pleaser, which makes them a great appetizer or snack!

Method

The estimated total time to make this recipe is 15-20 minutes.

1

Preheat oven to 450 degrees. Line a baking pan with a wire rack, and spray with non-stick cooking spray. 

IMG_6009
2

Heat a large skillet & spray with cooking spray. Add all the vegetables and 1 cup water to the skillet, stirring constantly. 

IMG_6012
3

Add the soy sauce, rice vinegar, and seasoning just as the cabbage starts to wilt. Cook veggies until just cooked, and liquid in the pan is evaporated. 

IMG_6013
4

Place cooked veggies in large bowl and mix in chicken. Let mixture cool slightly before rolling. 

IMG_6016
5

Lay out a wrapper, brush egg mixture on two adjacent edges, spoon about 1/3-1/2 cup of the mixture onto the center of a wrapper.

IMG_6018
6

Fold ends of egg roll wrappers in.

IMG_6019
7

Tuck and roll egg roll wrappers over the filling.

IMG_6020
8

Continue to roll until almost to the corner edge. 

IMG_6022
9

To seal them shut, place your finger in the egg white, (water also works), and trace two of the corners with the egg white (or water).

IMG_6024
10

Place egg rolls on prepared baking rack.

IMG_6028
11

Spray each egg roll with non-stick cooking spray. Place egg rolls on baking pan, bake 15-20 minutes. (If not using cooling rack, turn egg rolls half way through baking. This ensures that both sides a golden brown color.) Remove from oven, and cool. Enjoy with soy or teriyaki sauce for dipping if desired!

IMG_6030

Ingredients

12 oz (or 1 1/2 cup)Chicken breasts, cooked & shredded or finely diced
1 (16 oz) bagColeslaw mix
1 mediumRed bell pepper, finely chopped
2Green onions, thinly sliced
1 cupCarrots, shredded
2 cupsBean sprouts
1/4 cupLow sodium soy sauce
2 tbsRice vinegar
1 tspGarlic, minced or 1/2 tsp garlic powder
12Egg roll wrappers (may need more if using extra veggie option)
1Egg white, beaten
Optional:1-2 Stevia (or 1 tsp sweetner of choice)
Optional Additions:
1 cupMushrooms, sliced (or veggie of choice)

Nutrition Breakdown

12 Egg Rolls
115 Calories Each
1 g Fat
17 g Carbohydrate
2 g Fiber
1 g Sugar
9.5 g Protein
3 WWP+*

*Weight Watchers Points per serving

23 Comments

Tomeka Solomon said:

I can’t wait to try these!!!

April 9th, 2013 — 9:32am  |  Reply

april dawne said:

These look amazing! Are there WWP+ for them?

April 9th, 2013 — 3:52pm  |  Reply

Rachel said:

Based on the nutrition info they are 3 WWP+ per egg roll

April 9th, 2013 — 5:20pm  | 

Erika said:

MMMM I love egg rolls! These look delish. Thanks :)

April 10th, 2013 — 11:28am  |  Reply

Kelly Senyei | Just a Taste said:

I just stumbled across your beautiful site and am so happy to have found it! Your photographs are stunning and I can’t wait to explore more of your culinary adventures!

April 10th, 2013 — 3:33pm  |  Reply

Rachel Stewart said:

Where is the best place to buy the egg roll wrappers?

April 10th, 2013 — 6:18pm  |  Reply

Dashing Dish said:

any grocery store carries it…in the produce section typically by the asian produce/tofu

April 10th, 2013 — 7:26pm  | 

Shannon (Healthiful Balance) said:

These look delicious!

April 12th, 2013 — 2:29pm  |  Reply

Karen said:

These were great, but I didn’t need to add any liquid to cook the veggies – they gave off plenty of liquid on their own.

April 16th, 2013 — 6:33pm  |  Reply

Ann said:

I couldn’t find bean sprouts at the store. Will not having make that big of difference?

April 17th, 2013 — 4:13pm  |  Reply

Dashing Dish said:

nope :) you may end up with less rolls though

April 17th, 2013 — 5:11pm  | 

joan tawil said:

How do you bake and shred your chicken…and what kind of chicken do you buy.

April 21st, 2013 — 8:38pm  |  Reply

Dashing Dish said:

See my crockpot shredded chicken recipe :) I buy any brand

April 21st, 2013 — 8:48pm  | 

Diane said:

Shredding the chicken with a stand mixer also works. Tried it last night with the paddle attachment and it was beautiful. Everything is prepped…can’t wait to assemble these and make them for dinner tonight!

June 3rd, 2013 — 3:51pm  | 

milissa smith said:

I went to make these and realized I didnt get the wrappers. Made them anyway without the egg whites, as a salad. Pretty darn good for a mistake. : )

April 29th, 2013 — 1:40pm  |  Reply

Morgan said:

My husband and I made these last night and they were so good! It was great to have a ‘fried favorite’ be slimmed down.

May 14th, 2013 — 8:39pm  |  Reply

Megan Kuehner said:

I added pork tenderloin instead of chicken and they were a hit – thanks!

May 19th, 2013 — 9:02pm  |  Reply

Spicy said:

These are in the oven right now! I had to substitute the Rice Vinegar with something so I’m trying lime juice… that usually goes well with these kind of recipe’s. :S Hopefully they turn out good!

May 24th, 2013 — 8:59pm  |  Reply

Abigail Macouzet said:

Confession…I made these for dinner tonight and I had 4. They were THAT good. Don’t tell anyone though! ;-)

July 23rd, 2013 — 11:01pm  |  Reply

Kari said:

Hi Katie!
How would these freeze? Could I make the mixture, let it cool and fill the wrappers then freeze them?

July 27th, 2013 — 7:57am  |  Reply

chelsea said:

I was just wondering the same thing! I love to cook up a bunch of DD stuff & freeze it.

September 8th, 2013 — 3:46pm  | 

Christina said:

I tried these yesterday, they were delicious! Although I couldn’t make them with the egg roll wrappers, I used something similar.
I love this recipe because it was so easy and simple to make, just had to mix all the veggies and chicken and voila! Put them in the oven and they turned out gorgeous. Had 2 for dinner last night and they were surprisingly filling! I have some leftovers which I will be having for dinner again today.
Also, the ingredients you need you might already have at home, so it was perfect!

August 10th, 2013 — 10:50am  |  Reply

Dashing Dish said:

Sounds they were a success :) Glad you enjoyed them!

August 12th, 2013 — 11:59am  | 

Leave a Reply

Notify me when people reply to my comment

Going shopping? We'll send this ingredient list right to your email.

click anywhere to exit
Return To Top