Easy Inside Out Egg Rolls {Allergy Friendly}

If you love egg rolls but can’t have the wrappers due to wheat, egg, or other food allergies, then you’ll love these inside out egg rolls! Not only is this dish allergy friendly, but it’s super easy to make and you can have it ready in less than 30 minutes making it a great recipe for a weeknight.

I am a huge fan of egg rolls but, unfortunately, egg roll wrappers usually contain wheat/gluten and eggs so they are not a safe option for my family.

Making inside out egg rolls (AKA egg roll in a bowl) is a way to enjoy the same flavors but without the allergens. That’s right, this is an egg roll recipe sans egg roll wrappers. That means it is egg free and wheat/gluten free.

And, on top of being allergy friendly, this dish is also really nutritious! I use ground turkey, a lean protein, lots of veggies, and serve it on top of brown rice, a gluten free whole grain. This meal has all of the bases covered and all you need is one pan (plus another for the rice)!

Finally, I love this dish because my kids love it! It’s one of their favorite meals so I often make extra to use for lunch the next day. 

Jump to:

• Ingredients
• Instructions
• Substitutions and Variations
• Frequently asked questions
• Equipment
• More allergy friendly dinners
• 📖 Recipe

Ingredients

• Ground turkey
• Toasted sesame oil or alternative - Toasted sesame oil has a unique flavor that goes nicely with this dish. With that said, if you are allergic to sesame, you can substitute another oil like olive oil. 
• Onion
• Garlic - I like to use minced garlic in a jar. It’s a time saver but if you love a strong garlic flavor, freshly minced is better.
• Ginger paste or ground ginger - I use both depending on what I have available.
• Rice vinegar
• Coleslaw mix or shredded cabbage
• Matchstick carrots
• Soy sauce - if you have a soy allergy, see my suggestions for substitutes below.
• Green onions (optional)
• Red pepper flakes (optional) - I’m not usually a spicy food lover but I like a little kick with this dish. I add a few flakes to my individual dish rather than adding them to the whole pan.

See the recipe card for quantities.

Instructions

The best part about this dish is that you can make it fast so it’s a great weeknight meal!

Start by browning the ground turkey over medium high heat. When it’s cooked through, add the onion and cook until it’s translucent.

Next, clear a space on the bottom of the pan and add the oil. Let it heat for about 30 seconds, then add the garlic and ginger and cook for another 30 seconds.

Add the rice vinegar, coleslaw mix, and carrots. Cook, stirring occasionally, until the cabbage is wilted. Add the soy sauce (or alternative - see ingredient list notes) and stir for another minute until the cabbage mixture is coated.

Serve topped with green onions and red pepper flakes if you like a little heat. And we like a side of brown rice for an extra gluten free fiber boost.

Enjoy!

Substitutions and Variations

Use shredded cabbage instead of coleslaw mix - If you can't find a bag of coleslaw mix at the grocery store, you can just use a full head of cabbage instead. Just cut the entire head into quarters and then slice thinly.

I usually use half of a head of cabbage for this recipe. Cabbage keeps for quite a while in the fridge so I have been able to make this dish twice in two weeks and use up the other half.

Use whole carrots instead of pre-cut matchstick carrots -If you can’t find matchstick carrots, you can use full-sized carrots and cut them yourself.

If you have a food processor that will shred the carrots, that would be even easier!

Use an alternative oil if you have a sesame allergy - While toasted sesame oil gives this dish a nice flavor it can be easily swapped for another oil if you are allergic to sesame.  I recommend using olive oil or avocado oil instead.

Use soy sauce alternative if allergic to soy (or can’t find a safe soy sauce option) - Soy is a common allergen and soy sauce often contains not only soy but also wheat/gluten. One alternative for soy sauce is coconut aminos which are made from the “sap” or nectar from the coconut plant.

Of course, if you are allergic to coconut, this would not be a safe alternative for you. Making a soy sauce alternative from scratch is another option that is free of the most common allergens.  

Use another ground meat - Not a fan of ground turkey? You can swap another ground meat instead. I like to use ground turkey because it is a lean protein low in saturated fat. Ground chicken would be the closest alternative nutritionally speaking.

You could also use lean ground beef or pork if you prefer that flavor.

Egg roll in a bowl vegetarian style - Do you prefer meatless meals? You can make this dish vegetarian by using a meat alternative instead of the turkey. A few options include:

• Meatless crumbles by Noble Plate - soy-free (made with pea protein).
• Gardein Gluten-Free Ultimate Plant-Based Beefless Ground Crumbles - contains soy.
• Beyond Meat/Beyond Beef Plant-Based Ground - soy and gluten-free. Contains coconut oil and pea protein.
• Swap lentils for ground turkey. This is a cheaper alternative to meat substitutes with fewer ingredients.

Frequently asked questions

Does egg roll in a bowl reheat well?

Yes - egg roll in a bowl reheats well and is just as delicious leftover!

While the vegetables in traditional stir-fry can be kind of mushy when reheated, the texture of the cabbage and carrots in this dish is still great, even after reheating.

My kids love taking leftovers to school for their lunch the next day! We just heat it in the microwave for a couple of minutes and put it in a food jar to keep it hot.

How long does egg roll in a bowl last in the fridge?

This dish will last in the fridge for 3-4 days after cooking it.

Equipment

A wok pan works particularly well for this dish because it can fit the large volume of cabbage used. I love my stovetop wok pan for this job!

If you don't have one, a large skillet like this one will do the job. If you find that the cabbage doesn't all fit, you can add half of it at a time and add more as it wilts down.

More allergy friendly dinners

📖 Recipe

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