Crispy on the outside, creamy and spicy inside, with chicken + Greek yogurt + cheese for a much higher-protein filling.
🥣 Ingredients — 8 egg rolls
Filling
- 250 g cooked chicken breast, finely shredded
- 100 g low-fat or nonfat Greek yogurt
- 60 g reduced-fat cream cheese, softened
- 60 g shredded reduced-fat mozzarella
- 2–3 fresh jalapeños, finely diced
- 2 tbsp chopped green onions
- 1 clove garlic, minced
- ½ tsp smoked paprika
- ½ tsp onion powder
- ¼ tsp black pepper
- Salt to taste
- ½ tsp hot sauce (optional)
Egg rolls
- 8 egg-roll wrappers
- Cooking spray or 1 tsp olive oil
Optional topping
- Fresh jalapeño slices
- Green onions
- Light drizzle of hot sauce
👨🍳 Instructions
- Prepare the filling: Add shredded chicken, Greek yogurt, cream cheese, mozzarella, jalapeños, green onions, garlic, paprika, onion powder, black pepper, and salt to a bowl.
- Mix until everything is evenly combined. Taste and add hot sauce or another jalapeño if you want more heat.
- Place one egg-roll wrapper on a clean surface in a diamond shape.
- Add about 2–3 tbsp of filling slightly below the center.
- Fold the bottom corner over the filling, fold in the sides, then roll tightly upward. Seal the final edge with a little water.
- Repeat with the remaining wrappers and filling.
🔥 Air Fryer Method
- Preheat the air fryer to 190°C / 375°F.
- Lightly spray the egg rolls with cooking spray.
- Air fry for 8–10 minutes, turning halfway through, until golden and crispy.
🔥 Oven Method
Place them on a parchment-lined baking sheet and lightly spray with oil.
Bake at 200°C / 400°F for 15–18 minutes, turning halfway through.
💪 Approximate Macros
Per 1 egg roll:
- ~150–170 calories
- ~17–19 g protein
- ~10–12 g carbs
- ~4–6 g fat
3 egg rolls: roughly 450–510 calories + 50–55 g protein.
🌶️ High-Protein Dip
Mix:
- 100 g nonfat Greek yogurt
- 1 tbsp hot sauce
- ½ tsp garlic powder
- ½ tsp lime juice
- Pinch of salt