🍳 High-Protein Cheeseburger Egg Rolls

Serves: 6–8 egg rolls
Protein: ~18–22g per egg roll (depends on wrapper & meat)

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🧾 Ingredients

Filling

• 1 lb lean ground beef (93% lean) or ground turkey
• 1 cup shredded reduced-fat cheddar cheese
• ½ cup onion, finely diced
• 1 tbsp diced pickles (optional)
• 1 tsp garlic powder
• 1 tsp onion powder
• ½ tsp salt, ½ tsp black pepper
• 1 tbsp Worcestershire sauce
• 2 cups cabbage, shredded (optional, adds fiber and crunch)

Wrappers

• 8–10 egg roll wrappers (or spring roll wrappers)

Cooking

• 1–2 tbsp olive oil or cooking spray for pan-frying / air-fryer
• Optional: non-stick spray if baking

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🔪 Instructions

1. Cook the filling

1. Heat a skillet over medium heat.
2. Add ground beef/turkey and onions.
3. Cook until meat is browned, drain excess fat if needed.
4. Stir in garlic powder, onion powder, Worcestershire sauce, pickles, and shredded cabbage.
5. Remove from heat, let slightly cool, then mix in shredded cheddar cheese.

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2. Assemble egg rolls

1. Lay an egg roll wrapper on a clean surface in diamond shape.
2. Place 2–3 tbsp filling near the bottom corner.
3. Fold bottom corner over filling, fold sides in, then roll tightly.
4. Seal edges with a little water.

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3. Cook the egg rolls

Option A – Pan-Fry (crispiest)

• Heat 1–2 tbsp olive oil over medium heat.
• Fry egg rolls 2–3 minutes per side until golden brown.

Option B – Oven-Bake (lower fat)

• Preheat oven to 400°F (200°C).
• Place egg rolls on parchment-lined baking sheet.
• Lightly spray with cooking spray.
• Bake 15–20 minutes, flipping halfway, until golden.

Option C – Air Fryer

• Preheat to 375°F (190°C).
• Cook 10–12 minutes, flipping halfway.

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4. Serve

• With mustard, ketchup, or low-fat ranch for dipping.

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📊 Approx Nutrition (per egg roll, 8 rolls)

• Calories: ~220–250
• Protein: 18–22g
• Carbs: 12–15g
• Fat: 10–12g