Macro-Friendly Air-Fryer Egg Roll Recipe
Macro-Friendly Air-Fryer Egg Roll Recipe
Servings 10 egg rolls
Calories 123kcal
Equipment
- Air fryer
Ingredients
- 12 ounces canned chunk or shredded chicken in water, drained macros based on Member's Mark brand
- 10 egg roll wrappers macros based on Dynasty brand
- 16 ounces (1 bag) coleslaw mix macros based on Kroger brand
- 1/4 cup coconut aminos macros based on Simple Truth brand (could use lite/low-sodium soy sauce, as well)
- 1 tsp minced garlic
- 1 tsp ground ginger
- 1 tsp sugar
- 1 small bowl of water for wrapping the egg rolls
- cooking spray
Instructions
- Weigh a large, empty bowl on your food scale and make note of the weight (in grams)
- Add coconut aminos (or soy sauce), garlic, ginger, and sugar to the bowl and whisk together.
- Add chicken and coleslaw mix to the bowl and sauce mixture, and fold together until evenly coated.
- Zero out your food scale and weigh the bowl full of ingredients. Subtract the weight of the empty bowl (step 1) from the total weight, and divide by ten (or the total number of egg rolls you want to get). This number is the number of grams of chicken mixture you will spoon onto each egg roll wrapper.
- Set an egg roll wrapper on a plate, set it on your food scale with one point facing toward you, and zero out (tare) the scale. Scoop the number of grams determined in step 4 onto the wrapper.
- Fold the bottom point of the egg roll wrapper over the filling, rolling once. Then fold in the right and left points. Brush a bit of water on the remaining top point, and finish rolling the egg roll over the top point.
- Repeat steps 5 and 6 until all 10 egg rolls are rolled.
- Spray the bottom of the air fryer basket with cooking spray. Set egg rolls in the basket (Don’t overcrowd. You may have to cook the egg rolls in batches depending on your model of air fryer. I can fit 3-4 at a time in mine.)
- Spray tops of egg rolls with cooking spray and air fry at 390 degrees F for 7-10 minutes, turning halfway through. Keep an eye on them to prevent burning.
- Serve with macro-friendly dips like hot Chinese mustard, wasabi, soy sauce, Bolthouse farms dressings, sriracha, or sweet chili sauce, and enjoy!
Notes
These reheat GREAT in the air fryer, as well. Nutrition/Macros per 1 egg roll, as prepared above (dips not included): 123 cal, 19g carbohydrates, 1g fat, 10g protein. Depending on the brand of ingredients you use, your nutrition info may vary slightly. You can fill each wrapper with less or more filling to get more or fewer total egg rolls, just note that this will change the nutrition/macro info. Overfilling the wrappers may make them difficult to roll and they may not hold together as well.
I thought it was funny that they're called "egg rolls" yet the only egg typically used is brushed on to hold the wrap together when rolling. Then I discovered you can achieve the same thing with plain ol' water, so these are totally eggless egg rolls. haha