Healthy Air Fryer Egg Roll Recipe: Macro-Friendly and Delicious!

Healthy Air Fryer Egg Roll Recipe: Macro-Friendly and Delicious!

I love egg rolls.  Back in my Chinese buffet days I’d go and eat my weight worth of delicious, fried egg rolls.  They’d burn the hell outta my tongue, and I’d sit there with my mouth gaping open and full of steaming hot pork and cabbage trying to cool everything down. You know, the super attractive method of sucking in air while trying not to breathe piping hot food straight into your lungs. Then I’d go home and take a nap.  I didn’t have a care in the world about calories or my waistline, and had zero kids so not a single mom responsibility. Looking back, my 20s were actually the shit…I mean, “I wouldn’t trade any of this for the WORLD,” or whatever the hell I’m supposed to say right now.  Mom life is the best life?  #blessed?

Related: Why a “Bad” Diet Day is Actually a Good Thing

We moved to Colorado from Kansas four and a half years ago, and I don’t think I’ve set foot in a buffet since! They’re few and far between around here, and I’ve become much more health conscious as I’ve become a mom and gotten older. I need all the help I can get to save my sanity, and fueling my body appropriately gives me the energy and ability to keep up with the demands of my daily life as a fit, stay-at-home mom to 2 littles.

Related: My Postpartum Fitness Journey with the SWEAT App

Cooking and eating meals at home is better on the pocketbook and the waistline than going out to eat. Plus it’s 1000x easier than trying to enjoy a meal out with the incessant needs of a 6- and 3- year old nagging at me and testing my patience the whole time.

Related: Meal Prep Recipe Roundup! 8 of my Favorite Make-Ahead Lunches (& My Macro-Friendly Tips)

Yeah, but no, I love my kids. Like a crazy amount. But taking them to a restaurant is not my idea of fun, unless there’s a PlayPlace involved and there’s little to no participation or effort required on my part. Unfortunately, the pandemic has put the kibosh on fast food play areas for the time-being, as well as decreased dine-in capacity at restaurants, in general, and the whole mask thing is just a mess (although we understand the importance, and 100% wear them for the greater good!).

You can still eat tasty foods while avoiding the hassle and added calories that come along with dining out. Stay healthy and stay home with this low-calorie, low-fat, high-protein air-fryer chicken egg roll recipe. This “fake out” take-out dupe will make you feel like you’re eating at a quality restaurant for a fraction of the cost and calories!

Related: Calorie Cycling: Why I Cycle My Calories and Why it Might Be Right For You, Too

This egg roll recipe is so ridiculously easy, it’s not even fair. Plus, it’s YUMMY. Win-win. And it’s so macro-friendly I thought my numbers couldn’t possibly be right, so I double-checked my recipe to make sure I had everything entered correctly.  I did. Win-win-win. Each egg roll, as prepared below, has 123 calories, 19g carbs, 1g fat, and 10g protein. By comparison, one Pei Wei pork egg roll clocks in at 280 cal/25c/16f/9p, and one Panda Express chicken egg roll contains 200 cal/20c/10f/6p – and I guarantee they’re way smaller and less filling!

Related: I Started Tracking Macros at My “Happy” Weight, and Here’s What Happened

Scroll down for the recipe card, pin it to your Pinterest boards for future reference, and find me on Instagram to check out my fitness journey and my Food Diary story highlights. I post the calories and macros for the meals and snacks I eat each day. See what I eat to maintain my 30-lb weight loss and stay happy, healthy, and strong!

**Disclaimer: This post may contain Amazon affiliate and other affiliate links. Any purchases made through these links may result in a small commission for me (at no extra cost for you), but all opinions are my own. Thank you 🙂 **

Equipment needed for Air-Fryer Egg Rolls:

Food Scale

Air Fryer: My Ninja model air-fryer is a year or so old now, but here’s a similar Ninja model with a larger basket and more features than mine.

Mixing Bowl


Related: 11 Fitness Essentials to Kickstart Your New Year’s Resolutions – Found on Amazon!

Macro-Friendly Air-Fryer Egg Roll Recipe

Macro-Friendly Air-Fryer Egg Roll Recipe
Course Appetizer, Main Course
Cuisine Chinese
Keyword air fryer, chicken, chinese food, coconut aminos, egg roll recipe, egg rolls, ginger, homemade, soy sauce
Prep Time 15 minutes
Cook Time 10 minutes
Total Time 25 minutes
Servings 10 egg rolls
Calories 123kcal


  • Air fryer


  • 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


  • 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!


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

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