Baked Egg Rolls with Peanut Sauce: Easy Vegetarian Delight
You normally wouldn’t think egg rolls would be healthy but these actually are! They’re loaded with good-for-you broccoli slaw, cabbage, and other veggies. Plus, they’re baked, not fried. You could also cook them in the air fryer. They're served with a yummy peanut butter dipping sauce. Oh boy! Each very filling egg roll has 117 calories, 3 grams of fat. They make a wonderful appetizer, lunch, or dinner. Two of them for dinner are perfect. I love these so much, I could eat them every day. Enjoy!
Why You'll Love My Baked Egg Rolls with Peanut Sauce: Easy Vegetarian Delight
Baked Egg Rolls with Peanut Sauce: An Easy Vegetarian Delight—what's not to love? These aren't your greasy, deep-fried takeout egg rolls. We're talking about a lighter, healthier version that doesn't skimp on flavor. For starters, baking instead of frying drastically cuts down on the fat and calories, making these a much more guilt-free indulgence. You can enjoy that satisfying crunch without the extra oil. Plus, they're bursting with fresh, flavorful vegetables, making them a fantastic vegetarian option that's actually satisfying. No sad, wilted veggies here! Then there's the peanut sauce—oh, the peanut sauce! It's creamy, savory, slightly sweet, and adds a whole new dimension of deliciousness that perfectly complements the crispy baked egg rolls. And the best part? They're surprisingly easy to make. You don't need to be a culinary expert to whip up a batch of these. With readily available ingredients and simple steps, these baked egg rolls are perfect for a quick weeknight snack, a crowd-pleasing appetizer for parties, or even a light and flavorful meal. They're crispy, flavorful, and much healthier than their fried counterparts—a win-win!Ingredients For Baked Egg Rolls with Peanut Sauce: Easy Vegetarian Delight
Let's take a closer look at the stars of the show in this Baked Egg Rolls with Peanut Sauce recipe – each ingredient plays a vital role in creating this delicious and healthier take on a classic:For the Egg Rolls:- Shredded Cabbage: This humble vegetable forms the bulk of our egg roll filling, providing a satisfying crunch and a good dose of fiber. It’s also a great source of vitamin C, an important antioxidant that supports immune health, and other beneficial plant compounds. The cabbage provides a neutral base that soaks up the other flavors beautifully.
- Broccoli Slaw: Not just for salads! Broccoli slaw adds another layer of texture and a boost of nutrients. It’s packed with vitamin K, essential for blood clotting and bone health, as well as vitamin C and fiber. Broccoli, as a cruciferous vegetable, is also known for its potential health-protective properties. The fine shreds of the slaw mix well with the other ingredients, creating a cohesive filling.
- Snow Peas (Chopped): These delicate, edible-podded peas bring a fresh, slightly sweet flavor and a pleasant crisp-tender bite to the egg rolls. They’re a good source of vitamins C and K, as well as fiber, contributing to the overall nutritional value of the dish. Chopping them into smaller pieces ensures they distribute evenly throughout the filling.
- Carrots (Shredded): Adding a touch of sweetness and vibrant color, shredded carrots are a welcome addition. They're rich in beta-carotene, which our bodies convert into vitamin A, crucial for vision, immune function, and cell growth. Plus, they contribute more fiber to the mix. The fine shreds blend seamlessly with the other vegetables.
- Scallions (Chopped): These mild onions, also known as green onions, provide a subtle oniony flavor that complements the other ingredients without being overpowering. They add a fresh, vibrant element to the filling and contain various vitamins and antioxidants.
- Vegetable Oil/Olive Oil: A small amount of oil is used to sauté the vegetables, helping them to soften and release their flavors. Olive oil, in particular, is a great choice due to its heart-healthy monounsaturated fats. Using just a teaspoon helps keep the dish lighter than traditional fried egg rolls.
- Ginger (from a jar): This pungent root adds a warm, spicy note that’s characteristic of many Asian-inspired dishes. Ginger also has potential anti-inflammatory properties. Using jarred ginger is a convenient way to add this flavor without the need for peeling and grating fresh ginger.
- Garlic Cloves (Minced): Another flavor powerhouse, garlic provides a pungent and savory element. It also boasts potential health benefits, including immune support and antimicrobial properties. Freshly minced garlic provides the best flavor.
- Rice Vinegar/Seasoned Rice Vinegar: A splash of rice vinegar adds a touch of tanginess, helping to balance the other flavors in the filling. Seasoned rice vinegar has added sugar and salt, so keep that in mind if you're watching your intake of either.
- Reduced-Sodium Soy Sauce: This provides the essential savory, umami flavor that ties all the ingredients together. Using reduced-sodium soy sauce helps to control the overall sodium content of the dish without sacrificing flavor.
- Fresh Ground Black Pepper: A simple but essential seasoning, fresh ground black pepper adds a subtle heat and enhances the overall flavor profile of the filling.
- Egg Roll Wrappers: These thin sheets of dough, typically made from wheat flour, create the crispy, golden-brown exterior of the egg rolls. They’re the perfect vessel for holding the flavorful filling.
- Cooking Spray: A light coating of cooking spray on the egg rolls before baking helps them achieve a desirable crispiness and prevents them from sticking to the baking sheet.
- Peanut Butter (Natural, Chunky, Unsalted): This forms the creamy, nutty base of the delicious dipping sauce. Using natural, chunky, unsalted peanut butter allows you to control the added salt and sugar, making for a healthier sauce. The chunky variety adds a pleasant textural element.
- Fresh Lime Juice: A squeeze of fresh lime juice adds a bright, citrusy note that perfectly balances the richness of the peanut butter. It also adds a refreshing element to the sauce.
- Reduced-Sodium Soy Sauce: Just like in the filling, reduced-sodium soy sauce contributes a savory, umami flavor to the sauce, enhancing its overall taste.
- Red Pepper Flakes: A pinch of red pepper flakes adds a touch of heat, creating a delightful contrast to the other flavors in the sauce. You can adjust the amount to control the level of spiciness.
How to Make Baked Egg Rolls with Peanut Sauce: Easy Vegetarian Delight
Let's break down the process of making these delicious and healthier Baked Egg Rolls with Peanut Sauce, providing a detailed, step-by-step guide for perfect results, whether you're using an oven or an air fryer:Step 1: Preheat and Prepare (Setting the Stage)First, preheat your oven to 425 degrees Fahrenheit (220 degrees Celsius). This higher temperature helps the egg rolls get nice and crispy. If you're using an air fryer, preheat it to 375 degrees Fahrenheit (190 degrees Celsius). This ensures the air fryer is at the optimal temperature for even cooking. While your oven or air fryer is preheating, prepare your baking sheet by lightly coating it with cooking spray. This will prevent the egg rolls from sticking.Step 2: Combining the Vegetable Filling (Building the Flavor Base)In a medium-sized bowl, combine all the vegetables for the filling: shredded cabbage, broccoli slaw, chopped snow peas, shredded carrots, and chopped scallions. This creates the colorful and nutritious base of your egg rolls.Step 3: Sautéing the Vegetables (Enhancing the Flavors)Heat a teaspoon of vegetable oil or olive oil in a large, nonstick pan over medium-high heat. Once the oil is hot, add the ginger and garlic and cook for about 30 seconds, or until fragrant. Be careful not to burn the garlic. This step infuses the oil with aromatic flavors that will permeate the entire filling. Then, add the combined vegetable mixture to the pan. Stir in the reduced-sodium soy sauce, rice vinegar, and a pinch of fresh ground black pepper. Cook for about 5 minutes, stirring occasionally, until the vegetables are softened but still have a slight crispness. This “soft-crisp” texture is key to a good egg roll filling.Step 4: Chilling the Filling (Preparing for Wrapping)Remove the pan from the heat and transfer the vegetable filling to a bowl. Place the bowl in the refrigerator and chill for about 15 minutes. This chilling process is important because it prevents the hot filling from making the egg roll wrappers soggy and easier to handle.Step 5: Wrapping the Egg Rolls (The Art of Folding)Now comes the fun part: wrapping the egg rolls. Place one egg roll wrapper at a time onto a clean work surface. Position the wrapper so that one corner is pointing towards you, resembling a diamond shape. Spoon about ⅓ cup of the chilled vegetable filling into the center of the wrapper. Fold the bottom corner of the wrapper over the filling. Then, fold in the two side corners. Finally, roll the wrapper up tightly, like a jelly roll, until you reach the top corner. Repeat this process with the remaining wrappers and filling. It’s important to work one wrapper at a time to prevent them from drying out.Step 6A: Baking in the Oven (Achieving Crispy Perfection)If you're baking the egg rolls in the oven, lightly coat each wrapped egg roll with cooking spray. Place the egg rolls seam-side down on the prepared baking sheet. This helps the seam seal during baking. Bake for 10 minutes, then carefully turn the egg rolls over and bake for another 10 minutes, or until they are golden brown and crispy on both sides.Step 6B: Baking in the Air Fryer (A Quick and Easy Option)For air fryer baking, spray the wrapped egg rolls with cooking spray and place them in the air fryer basket in a single layer. Avoid overcrowding the basket. Cook until golden brown, which should take about 6–8 minutes total. It’s a good idea to turn them over halfway through the cooking time, at about 3-4 minutes, for even browning.Step 7: Preparing the Peanut Sauce (The Perfect Complement)While the egg rolls are baking or air frying, prepare the peanut sauce. In a blender, combine all the sauce ingredients: peanut butter (preferably natural, chunky, and unsalted), fresh lime juice, reduced-sodium soy sauce, and red pepper flakes. Blend until the sauce is smooth and creamy. Taste the sauce and add more red pepper flakes if you prefer a spicier kick.Step 8: Serving and Reheating (Enjoying Your Creation)Serve the baked egg rolls immediately with the peanut sauce on the side for dipping. A good serving size is about ½ tablespoon of sauce per egg roll. If you have leftovers, they can be reheated. To reheat in the oven, preheat the oven to 425 degrees Fahrenheit (220 degrees Celsius) and place the egg rolls on a baking sheet. Heat until crisp. You can also reheat them in the air fryer for a quicker option. Enjoy your delicious and healthier take on egg rolls!Helpful Tips About this Recipe
Food Facts
Egg roll wrappers are paper-thin, sheets of raw pastry dough, and are traditionally used to make egg rolls and spring rolls. They’re filled with meats and vegetables, rolling into a cylindrical shape and deep-fried, although my skinny ones are baked.
Shopping Tips
I used Nasoya Egg Roll Wrappers. I bought mine at Vons/Safeway but most supermarkets and natural food markets sell egg roll wrappers. They’re usually displayed in the refrigerated Asian section or deli aisle. There are other brands available. Ginger, in a jar, can be found in the produce section where garlic, in a jar, is sold. Serving Tips
I like to serve these with Panda’s Fried Rice with Cauliflower Rice (Copy-Cat)
WW Freestyle SmartPoints 3-Blue
WW SmartPoints 3-Green
Egg roll wrappers are paper-thin, sheets of raw pastry dough, and are traditionally used to make egg rolls and spring rolls. They’re filled with meats and vegetables, rolling into a cylindrical shape and deep-fried, although my skinny ones are baked.
Shopping Tips
I used Nasoya Egg Roll Wrappers. I bought mine at Vons/Safeway but most supermarkets and natural food markets sell egg roll wrappers. They’re usually displayed in the refrigerated Asian section or deli aisle. There are other brands available. Ginger, in a jar, can be found in the produce section where garlic, in a jar, is sold. Serving Tips
I like to serve these with Panda’s Fried Rice with Cauliflower Rice (Copy-Cat)
WW Freestyle SmartPoints 3-Blue
WW SmartPoints 3-Green
| SKINNY FACTS: for 1 skinny egg roll 117 calories, 3g fat, 1g sat. fat, 0mg chol, 6g protein, 17g carbs, 2g fiber, 277mg sodium, 2g sugar |
Baked Egg Rolls with Peanut Sauce: Easy Vegetarian Delight
Ingredients
Ingredients for Egg Rolls:
- 2½ cups shredded cabbage
- 2½ cups broccoli slaw
- 1 cup snow peas (pea pods) chopped
- 1 cup carrots, shredded
- 1 cup scallions, chopped
- 1 teaspoon vegetable oil or olive oil
- 2 teaspoons ginger, (from a jar) see shopping tips
- 2 garlic cloves, minced
- 2 tablespoons rice vinegar or seasoned rice vinegar
- 1½ tablespoons reduced-sodium soy sauce
- A little fresh ground black pepper
- 12 egg roll wrappers, see shopping tips
- Cooking spray
Ingredients for Sauce:
- ¼ cup peanut butter, I like natural, chunky, unsalted
- 3 tablespoons fresh lime juice
- 2 teaspoon reduced-sodium soy sauce
- ½ teaspoon red pepper flakes
Instructions
- Preheat oven to 425 degrees. Coat a baking pan with cooking spray. For Air-fryer, preheat to 375 degrees.
- In a medium bowl, combine cabbage, broccoli slaw, snow peas, carrots, and scallions.
- Heat oil in a large, nonstick pan over medium-high. Add ginger, garlic and cook for 30 seconds. Stir in cabbage mixture, 1½ tablespoons soy sauce, rice vinegar, and black pepper. Cook for about 5 minutes until soft-crisp. Chill in refrigerator for 15 minutes.
- Place 1 egg roll wrapper at a time onto work surface with 1 corner pointing toward you (wrapper should look like a diamond). Spoon ⅓ cup cabbage filling into the center of the wrapper. Fold lower corner of egg roll wrapper overfilling. Fold in corners and roll up jelly-roll fashion. Repeat steps with remaining wrappers and veggie filling.
- To Bake in Oven: Lightly coat egg rolls with cooking spray and place seam side down on a baking sheet coated with cooking spray. Bake for 10 minutes. Turn over and bake 10 minutes more until golden brown on both sides.
- To Bake in Air-Fryer: Spray with cooking spray, and place in the air fryer in a single layer. Cook until golden brown, 6–8 minutes total. Turn over halfway at 3-4 minutes.
- To prepare sauce: In a blender add all sauce ingredients and blend until smooth. Taste and add more red pepper flakes, if desired. Serve sauce on the side with egg rolls. Use ½ tablespoon sauce to dip with each egg roll.
- Serve at once. To reheat, preheat oven to 425 degrees. Place egg rolls on a baking sheet. Place in oven and heat until crisp. Or can be reheated in the air-fryer.
Nutrition
Serving: 1rollCalories: 117kcalCarbohydrates: 17gProtein: 6gFat: 3gSaturated Fat: 1gSodium: 277mgFiber: 2gSugar: 2gBlue Smart Points: 3Green Smart Points: 3Plus Points: 3
Tried this recipe?Let me know how it was!
NAncy, enjoy all ur recipes !!! Can these egg rolls be frozen,???
Joyce, good question but I’ve never tried freezing them. Although we eat them all and don’t have any left to freeze, I bet they would do fine. But, not the sauce. I would make the sauce when you want to serve them.
My best,
Nancy
I too quested for a healthier eggroll but I could not abide with the wrappers. Eating one might be okay, sure, but if I make eggrolls that’s it, I can’t produce a full course meal. Botom line I eat 6.So my solution is rice wrappers. I use kale, mushrooms, bean sprouts, broccoli plus diced tofu. For seasoning, fermented black beans. I also use peanut oil and sesame oil. Like yourself I use major amounts of scallion, garlic and ginger. I also have Mirin which I can chuck in. The baking makes the rolls tough where it is double. Another way to go would be steam them.
Thanks for sharing your ideas Richard. I like rice papers too!
All the best,
Nancy
These are amazing! I make a batch, put them on a cookie sheet, freeze them, then put them in a freezer bag. When we want them, pop them in the oven and heat them through. So good! They freeze well and we always have them on hand.
Wow, Barbara…I love what you do with this recipe. Great ideas! Thanks so much for sharing them!
My very best,
Nancy
How many points on ww purple? This sounds wonderful! I have all of your cookbooks!
Thanks, Gretchen! I’m sorry but I don’t have the purple points for this recipe.
I hope you enjoy it!
My best,
Nancy