Madeleine Hull
The ketogenic diet is a low-carbohydrate method of eating. While traditional egg roll wrappers are not keto-friendly, some recipes for keto-friendly wrappers use almond flour, coconut flour, baking powder, salt, xanthan gum, and eggs to create a dough that can be rolled out and fried. These wrappers have the same flavor and texture as traditional egg roll wrappers and can be filled with shredded cabbage, ground pork or beef, green onions, and spices.
| Characteristics | Values |
|---|---|
| Carbohydrates | 2 grams net carbs per wrap |
| Calories | 359kcal per roll |
| Protein | 21g per roll |
| Fat | 28g per roll |
| Saturated Fat | 10g per roll |
| Cholesterol | 352mg per roll |
| Sodium | 925mg per roll |
| Potassium | 379mg per roll |
| Fiber | 0g per roll |
| Sugar | 1g per roll |
| Vitamin A | 2355IU per roll |
| Vitamin C | 8.1mg per roll |
| Calcium | 68mg per roll |
| Iron | 2.3mg per roll |
| Preparation method | Deep frying, baking, air frying |
| Storage | Refrigerate for up to 3 days, freeze for up to 6 months |
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What You'll Learn
Keto egg roll wrappers can be made at home
If you're craving Chinese takeout on the keto diet, you can make keto-friendly egg roll wrappers at home. The secret to making keto-friendly egg rolls is what you use to wrap them in. The filling is naturally low in carbs, so to keep the carbs low, you need a keto-friendly wrapper.
One recipe for keto egg roll wrappers includes almond flour, coconut flour, baking powder, salt, xanthan gum, apple cider vinegar, egg, and water. All the ingredients can be mixed together in a food processor to create the dough. Alternatively, you can mix and knead by hand. The dough will be very sticky, so it's important to wrap it in plastic wrap and refrigerate it for about 10 minutes. After refrigeration, the dough should no longer be sticky and should be pliable. Place the dough ball between two sheets of parchment paper and roll it out thinly (just slightly less than 1/8 inch thick).
Turn your wrapper so that it looks like a diamond. Place 1 tbsp of filling in the center of the wrapper. Fold the bottom corner up until it just covers the filling. Then, fold the left and right sections of the wrapper into the middle. Roll your egg roll up until there is no more wrapper. Press gently along the edge to make sure your wrapper is sealed.
Some people have noted that this recipe is not foolproof and that the dough can be difficult to work with. It may take a few tries to get the dough right, and you may need to experiment with adding a bit more water or xanthan gum to get the desired texture. However, the end result is worth the effort, as these keto egg rolls make a delicious appetizer or handheld meal.
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They are low-carb, paleo, and ketogenic
The ketogenic diet is a low-carbohydrate method of eating. It is a lifestyle that can help people with diabetes, epilepsy, autoimmune disorders, acid reflux, inflammation, and hormonal imbalances, among other issues.
Egg roll wrappers can be made keto-friendly. For instance, one recipe for keto egg rolls uses almond flour, coconut flour, baking powder, salt, xanthan gum, eggs, apple cider vinegar, and water to make the dough for the wrappers. The dough is then rolled out thinly and fried to make it crispy. The recipe yields wrappers with just 2 grams of net carbs per serving.
Another recipe for keto egg roll wraps uses eggs to make the wraps. These egg wraps are easy to make and can be served warm or at room temperature. They can be made spicier by adding Sriracha and can be served with ground beef or pork.
These keto-friendly egg roll wrappers are not only low-carb but also paleo and ketogenic, making them a great handheld meal option for those on the keto diet.
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They can be fried, baked, or air-fried
There are several ways to cook keto egg roll wrappers. While some recipes suggest baking them, others recommend frying or air-frying for a crispier texture.
Frying is a popular choice for achieving a golden, crispy wrapper. One method involves deep-frying the egg rolls in oil heated to a medium-high temperature. The egg rolls are added to the oil seam-side down and cooked until golden brown on all sides. This technique yields a beautifully golden and crispy wrapper.
Another option is pan-frying. To do this, heat olive oil in a skillet over medium-high heat. Place the egg rolls seam-side down in the skillet and fry until lightly browned and crispy.
Baking is also an option for those who prefer not to fry. Keto egg rolls can be baked in the oven to achieve a crispy texture. However, one source mentions that baking or air-frying may result in a drier and more doughy wrapper compared to frying.
Air-frying is suggested as a way to add crunch to keto egg roll wrappers. This method can be used on its own or as a finishing step after baking to enhance the crispness of the wrapper.
Overall, frying, baking, and air-frying are all viable options for cooking keto egg roll wrappers, each producing slightly different textures. Frying tends to yield the crispiest results, while baking and air-frying may require some adjustments to achieve the desired level of crispness without drying out the wrapper.
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They can be stored in the refrigerator for up to three days
Keto egg rolls are a delicious, low-carb alternative to traditional egg rolls. They can be stored in an airtight container in the refrigerator for up to three days, making them a convenient option for quick meals and snacks. Here are some tips to ensure your keto egg rolls stay fresh and tasty during that time:
Firstly, prepare the egg rolls properly for storage. Allow them to cool to room temperature after cooking. Then, place them in an airtight container, ensuring each egg roll is wrapped individually in plastic wrap or foil to prevent them from sticking together and to maintain their shape.
Secondly, aim to consume the egg rolls within two to three days. While they will stay fresh in the refrigerator for up to three days, they are at their best within the first two days. This ensures the wrappers remain crispy and the fillings retain their flavour and texture.
Additionally, you can freeze keto egg rolls for longer-term storage. Wrap each egg roll individually, as mentioned, and place them in a freezer bag. They will stay fresh in the freezer for up to six months. When you're ready to enjoy them, simply thaw and reheat the egg rolls in the oven or skillet until crispy and heated through.
Lastly, ensure your kitchen and utensils are clean and sanitised before preparing the egg rolls for storage. This helps maintain the quality and safety of the egg rolls during storage. By following these simple tips, you can enjoy delicious, crispy keto egg rolls for several days without worrying about them going bad or losing their appeal.
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They can be frozen for up to six months
If you're a fan of egg rolls, there are ways to make this food keto-friendly. The key is in the wrapping. The traditional egg roll wrapper is a straight carb and is therefore not keto-friendly. However, you can make your own keto-friendly wrappers at home.
To make keto-friendly wrappers, you can use a variation of keto tortilla dough. This dough can be made with almond flour, coconut flour, baking powder, salt, xanthan gum, eggs, apple cider vinegar, and water. The dough can be mixed in a food processor, then rolled out thinly and cut into squares. These wrappers can be fried, baked, or air-fried, but frying is recommended to achieve a crispy texture.
Once you've made your keto egg rolls, you can store them in an airtight container in the refrigerator for up to three days. If you want to keep them for longer, you can freeze them for up to six months. To freeze, wrap each egg roll in plastic wrap or foil, then place them in a freezer-safe food storage bag. This way, you can enjoy your keto egg rolls for months without worrying about them going bad!
So, if you're craving egg rolls while on a keto diet, you don't have to miss out. With a little effort and some creative wrapping, you can indulge in this tasty treat while staying true to your keto lifestyle.
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Frequently asked questions
Traditional egg roll wrappers are not keto-friendly as they are high in carbohydrates. However, there are keto-friendly alternatives made with almond flour, coconut flour, baking powder, salt, xanthan gum, and eggs.
There are about 2 grams of net carbs in each keto egg roll wrapper.
To make keto egg roll wrappers, mix almond flour, coconut flour, baking powder, salt, and xanthan gum in a food processor. In a separate bowl, whisk an egg with apple cider vinegar and water. Add the wet ingredients to the food processor and mix until a dough forms. Refrigerate the dough for 10 minutes before rolling it out between two sheets of parchment paper to a thickness of about 1/8 of an inch.
Yes, you can freeze keto egg rolls. Wrap each egg roll in plastic wrap or foil and place them in a freezer bag. They will stay fresh in the freezer for up to six months.
Keto egg rolls can be served warm or at room temperature. They can be served as an appetizer or main course and are great for leftovers and lunch boxes. For a side dish, you can serve them with an Asian-inspired meal such as keto bok choy stir fry with soy sauce eggs.
