Healthy meal plans often involve changing the method of preparation. Egg rolls are typically deep fried, which adds 50 to 100 calories of oil. That makes egg rolls unhealthy meal choices.

For example, Panda Express chicken egg rolls, which are deep fried, have 200 calories, almost twice as much as this recipe for baked egg rolls. And 51% of those calories come from fat. That’s because there are 150 calories in one tablespoon of vegetable oil.

Healthy meal plans make easy changes like substituting baking for frying. This can be done without sacrificing flavor and your taste buds will become accustomed to the healthier taste.

Obvious and Not-So-Obvious Health Benefits of Healthy Meal Plans

Healthy meal plans are created by improving cooking methods. Oven-frying, or baking, has countless health benefits for people with heart disease and for those carrying around a few extra pounds. Baking instead of deep frying preparations are also less likely to cause discomfort in people who suffer from irritable bowel or acid reflux. The same applies to any other medical condition in which greasy, high-fat foods can cause big problems.

Try adding this delicious recipe for baked egg rolls to your healthy meals plans.

Baked Egg Rolls

Ingredients: (makes 10-14 depending on how much filling you use)

  • 1 -2 tbsp. tamari soy sauce (use less to decrease sodium)
  • 1 tsp. cornstarch
  • 4 cups finely shredded Chinese or Napa cabbage (or you can cheat with a pre-cut cabbage mixture)
  • 1 large carrot, finely grated
  • 2 finely sliced green onions
  • 4 tsp. minced garlic, divided
  • 2 tsp. grated ginger
  • 1 package of egg roll skins (14 skins)
  • Sesame seeds ( black and/or white toasted)

Optional additions: ground chicken, mushrooms, other veggies like butternut squash


1.      In a small bowl, mix soy sauce with cornstarch, set aside. Spray a large skillet with cooking spray (or use a tsp of sesame oil).

2.      Over high heat, stir-fry 2 tsp. garlic and ginger for a few seconds. Add cabbage, carrot (any other veggies) and green onions. Stir-fry a few minutes until cabbage is wilted.

3.      Add soy/cornstarch mix and 2 tsp. garlic. Cook 1 minute or until thickened. Remove from heat, allow to cool.

4.      Heat oven to 400°F. Line a cookie sheet with parchment paper or spray sheet with cooking spray.

5.      Assemble: Turn egg roll skin so that it looks like a diamond. Place a heaping tablespoon to 1/4 cup of the filling just below the center. Fold the lower point over the filling, tucking it under the filling. Fold the left and right corners over that.  Tightly roll the egg roll and moisten the top corner with a bit of water to prevent it from unrolling. Repeat.

6.      Place egg rolls seam side down on pan and lightly spray with cooking spray or brush with sesame oil and sprinkle on sesame seeds.

7.      Bake for 15-20 minutes or until golden brown.

TIP: Before baking you can freeze these individually and use them as needed. Just bake same way and allow a few extra minutes to cook.

Nutrition (per egg roll):

Calories         110

Fat                  1g

Carbs             21g

Fiber               1g

Protein           4g

Recipe and pictures courtesy of Helene Cohen. Healthy meal plans can for healthier cooking preparations like this one.