Baked Veggie Egg Rolls

I remember growing up and waiting at the local Chinese take out place for dinner. We lived near a hole in the wall place where you walked in and there was a glass counter way in the back. There were a few tables and chairs, but it was mostly take out. They wrote your order on one of those green cashier pads and rang you up with a punch button cash register.

Yes, that was many ancient Chinese moons ago. I always got an order of two egg rolls with duck sauce, and they came in a wax paper sack. LOL, usually greasy with the oil from frying those tasty suckers. Strange the memories that you have sometimes. I even remember sitting in the chairs over by the register waiting anxiously for them to finish it.

Now I manage to make my own egg rolls. It’s one of those things that seems hard, but once you do it you realize just how simple it is. I also bake mine instead of frying and load up the inside with all kinds of veggies. Baking them keeps the calories way down, and they are actually fat free. Yep, they won’t oil up the wax paper baggie.

Baked Veggie Egg Rolls Baked Veggie Egg Rolls

  • 1 cup (~84g) white mushrooms, sliced
  • 1 medium carrot (~83g), diced
  • 1 medium celery rib (~38g), diced
  • 2 green onions (~13g), white and green parts diced
  • 1 1/4 cups (85g) shredded broccoli slaw
  • 1 Tbsp low sodium soy sauce
  • 1 Tbsp rice vinegar
  • 9 egg roll wrappers

Preheat your oven to 400 degrees. Line a cookie sheet with foil and spray with non-stick spray. Heat a pan over medium heat and spray with non-stick spray. Add the veggies and saute over medium heat for about 5 minutes until they soften.

Remove from heat and add the soy sauce and vinegar. Stir to combine. Open the package of egg roll wrappers and remove one. Cover the rest with a damp towel so they don’t dry out. Lay the wrapper down with one of the points facing you in a diamond shape.

Place 1/4 cup of the filling towards the bottom of the wrapper. Flip the bottom corner up over the filling and roll the wrapper one turn away from you. Fold in the sides of the wrapper and you’ll form a house shape or envelope shape. Roll the rest of the wrapper away from you to form the egg roll.

Lay the roll seam side down on the cookie sheet. Repeat with the remaining 8 wrappers and filling. Bake the egg rolls at 400 degrees for about 20 minutes, flipping them halfway, until they are browned and crispy. Serve with soy sauce, ponzu or sriracha for dipping.

Makes 9 egg rolls at approximately 80 calories each – 3g protein, 17g carbs, and 0g fat.

Don’t feel stuck with the veggie combo that I used. These are very flexible in both veggies and amounts. Use shredded cabbage, carrots, onions, celery, bamboo shoots, little ears of corn, bean sprouts, peas, zucchini or just about any veggie under the sun. Saute them until soft and wrap them in their cozy wrapper.

If you have extras, you can wrap the veggies in the wrappers and freeze them before baking. They also make great party appetizers and will be one of those dishes that everyone thinks you went to a lot of trouble to make. Don’t let them in on our secret. 😉

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