Mediterranean Keto Cabbage and Egg Rolls
These Mediterranean Keto Cabbage and Egg Rolls are a lighter, low-carb take on the classic egg roll — with a hint of Mediterranean flair. Instead of being deep-fried or wrapped in heavy dough, this version uses cabbage and fresh vegetables cooked with fragrant garlic, sesame oil, and soy sauce. The filling is rich in protein, packed with color, and perfectly seasoned for that satisfying umami bite. You can enjoy it as a quick meal, snack, or even wrapped in lettuce leaves for a hand-held version.
Time:
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Ingredients
Keto Cabbage and Egg Rolls Mixture:
1 lb ground pork (or ground chicken, turkey, or beef)
1 tablespoon sesame oil
3 cloves garlic, minced
½ cup onion, chopped
½ cup bell peppers (any color), thinly sliced
1 cup shredded cabbage or coleslaw mix
2 tablespoons soy sauce (or tamari for gluten-free)
Optional: Low-carb egg roll wrappers or large cabbage leaves for wrapping
Instructions
Prepare the Filling:
Heat sesame oil in a large skillet or wok over medium heat. Add minced garlic and chopped onions, sautéing for about 2 minutes until fragrant and softened.
Cook the Meat:
Add the ground pork (or chosen protein) to the pan. Cook for 5–6 minutes, breaking it apart with a spatula until browned and fully cooked. Drain excess fat if needed.
Add Vegetables:
Stir in the bell peppers and shredded cabbage. Cook for 3–4 minutes until vegetables soften slightly but still have a bit of crunch.
Season:
Pour in the soy sauce (or tamari) and stir well to coat the mixture evenly. Taste and adjust seasoning if needed.
Assemble (Optional):
For wrapped rolls, spoon some of the filling into low-carb egg roll wrappers or large blanched cabbage leaves. Roll tightly, tucking in the edges.
Serve:
Serve hot as is, or pan-sear the wrapped rolls in a little oil until golden. Garnish with chopped parsley or sesame seeds if desired.
Tips
Drain Moisture: After cooking the meat, drain any excess fat to prevent sogginess.
Use Fresh Garlic: Freshly minced garlic brings out the Mediterranean depth of flavor.
Don’t Overcook Veggies: Keep them crisp for texture and freshness.
Wrap Smartly: If using cabbage leaves, blanch them for 1–2 minutes to make them pliable.
Soy Sauce Control: Start with less and add more to taste, especially if your soy sauce is salty.
Boost Flavor: Add a squeeze of lemon juice or a drizzle of olive oil at the end for brightness.
Texture Upgrade: Toss in chopped water chestnuts or toasted nuts for a bit of crunch.
Meal Prep Friendly: The filling stores well and tastes even better the next day.
Variations
Mediterranean Twist: Add sun-dried tomatoes, olives, and a pinch of oregano.
Spicy Kick: Mix in chili flakes or a dash of hot sauce.
Cheesy Version: Stir in a little crumbled feta for a creamy, tangy bite.
Asian-Med Fusion: Add a splash of rice vinegar and garnish with sesame seeds.
Vegan Option: Replace meat with crumbled tofu or tempeh and use coconut aminos instead of soy sauce.
Lettuce Wrap Style: Serve the filling inside romaine or iceberg lettuce cups.
Crunchy Topping: Sprinkle with roasted almonds or pine nuts for a Mediterranean finish.
Oven-Baked Rolls: For wrapped versions, bake at 400°F (200°C) for 10–12 minutes until golden.
Q&A
Q: Can I make this without any wrapper at all?
A: Yes! Serve the filling in a bowl as a “deconstructed egg roll” — it’s just as flavorful.
Q: What’s the best protein to use?
A: Ground pork gives the richest flavor, but ground turkey or chicken keeps it lighter.
Q: Can I meal prep this?
A: Definitely. Store the filling in the fridge for up to 4 days. It reheats well in a skillet or microwave.
Q: How can I make it more Mediterranean?
A: Add chopped spinach, a drizzle of olive oil, and sprinkle with feta cheese before serving.
Q: Are these freezer-friendly?
A: Yes. You can freeze the cooked filling or wrapped rolls before cooking. Thaw overnight and reheat gently.
Nutrition
(Per Serving, based on 4 servings)
Calories: 270
Protein: 22 g
Carbohydrates: 6 g (Net Carbs: ~4 g)
Fat: 18 g
Fiber: 2 g
Sodium: 510 mg
Conclusion
These Mediterranean Keto Cabbage and Egg Rolls are proof that healthy food doesn’t have to be bland. With tender cabbage, aromatic garlic, and savory meat, this recipe blends Mediterranean brightness with classic comfort. They’re flavorful, low in carbs, and easy to customize — a perfect quick meal for anyone who wants something wholesome, delicious, and satisfying.