When the craving for takeout hits but you’re watching your carbs, nothing satisfies quite like a warm bowl of this savory cabbage-based soup. This healthy twist on a classic Asian favorite captures everything you love, savory ground meat, crunchy cabbage, aromatic garlic and ginger without the greasy wrapper.
Egg roll soup is more than just a cozy, spoonable meal. It’s naturally gluten-free, keto-friendly, and loaded with nourishing ingredients that make it a top contender in the world of low-carb comfort food. Whether you’re meal-prepping for the week or need a quick dinner solution, this dish delivers flavor and flexibility in every bite.
If you’re a fan of egg roll in a bowl, you’ll love this slurp-worthy upgrade. It’s easy to make, endlessly customizable, and ideal for those who follow a low-carb lifestyle or are simply looking for a satisfying, healthy soup recipe that doesn’t skimp on taste. For more high-protein breakfast ideas, check out these sausage egg and cheese muffins.
In This Recipe
In This Recipe
How to Make Egg Roll Soup at Home?
Creating a deeply satisfying bowl of egg roll soup at home doesn’t require complicated ingredients or fancy tools just a big pot and a handful of flavorful staples. This recipe is designed to be flexible, making it perfect for busy weeknights or meal prep Sundays.
PrintEgg Roll Soup Recipe
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Yield: 4–6 servings 1x
- Category: Main Course, Soup
- Cuisine: Asian-Inspired
- Diet: Gluten Free
Ingredients
- 1 lb ground turkey/chicken
- 4 cups shredded cabbage or coleslaw mix
- 2 carrots, shredded or julienned
- 1 onion, diced
- 3 cloves garlic, minced
- 1 tbsp fresh ginger, grated
- 4 cups low-sodium chicken broth
- 3 tbsp liquid aminos (or soy/coconut aminos)
- 1 tbsp sesame oil
- 1–2 tsp sriracha (optional)
- Salt and pepper to taste
- Chopped green onions and sesame seeds for garnish
Instructions
- In a large pot, brown ground turkey over medium heat. Drain excess fat if necessary.
- Add onion, garlic, and ginger. Sauté until fragrant, about 3–4 minutes.
- Stir in cabbage and carrots. Cook for 2–3 minutes.
- Pour in chicken broth and liquid aminos. Bring to a boil.
- Reduce heat and simmer for 10–12 minutes until vegetables are tender.
- Stir in sesame oil and sriracha (if using). Season with salt and pepper.
- Serve hot, garnished with green onions and sesame seeds.
Notes
- For a creamy version, stir in ½ cup coconut milk at the end.
- Adjust spice by adding more sriracha or chili oil.
- Refrigerate for up to 4 days in an airtight container.
- Freeze for up to 3 months. Thaw overnight before reheating.
In under 30 minutes, you’ll have a warm, filling pot of egg roll soup that’s rich in umami, packed with veggies, and completely crave-worthy. It’s one of the best ways to satisfy a comfort food craving without ditching your health goals.
Traditional vs. Healthy & Spicy Egg Roll Soup
The beauty of egg roll soup lies in its adaptability. Whether you’re craving the rich, familiar flavors of a traditional egg roll or seeking a spicier, more nutrient-dense twist, this versatile soup delivers both comfort and customization.
Traditional Egg Roll Soup
Traditional egg roll soup typically mimics the filling of a classic Chinese egg roll ground turkey, shredded cabbage, carrots, garlic, ginger, and soy sauce all simmered in a savory broth. This version is hearty, satisfying, and perfect for when you’re longing for takeout flavors at home.
It’s a comfort food staple in many households, especially for those who enjoy the taste of egg rolls but want to skip the deep frying and processed wrappers. Plus, since it’s a broth-based dish, traditional egg roll soup naturally fits into low carb soup and gluten free meal plans when made with the right ingredients like coconut aminos or liquid aminos. For a perfect appetizer pairing, serve it alongside gluten-free pizza crust or a slice of paleo vanilla cake for dessert.
Healthy & Spicy Variations
If you’re ready to level up your egg roll soup, go bold with a Healthy & Spicy Egg Roll Soup version. Here’s how to spice things up while keeping it nutrient-packed:
- Add heat: Sriracha, crushed red pepper flakes, or chili oil bring the fire.
- Boost nutrition: Toss in bok choy, mushrooms, or spinach for extra fiber and vitamins.
- Swap proteins: Try ground turkey, chicken, or even tofu for a leaner or vegetarian option.
- Make it creamy: Stir in a splash of coconut milk to create a creamy egg roll soup without dairy.
These twists not only increase flavor but also support goals like weight loss, gut health, or keto macros without sacrificing satisfaction. In fact, the spicy broth in egg roll soup can help curb cravings and even boost metabolism, especially when paired with metabolism-friendly ingredients like ginger and chili.
So whether you’re sipping the best egg roll soup recipe in its traditional form or making a fiery, immune-boosting batch, one thing stays the same: this soup is all about comfort, health, and flavor. Looking for a light lunch alternative? You might enjoy our buckwheat crepes as a savory wrap.
Keto & Low-Carb Egg Roll Soup Benefits
If you’re following a keto lifestyle or just looking to cut back on carbs, egg roll soup is a dream come true. This broth-based bowl offers all the comforting flavors of an egg roll minus the deep-fried wrapper and carb overload. It’s not just low in carbs, it’s high in satisfaction, making it a top choice for those watching their macros.
Net Carbs? Very Low.
One serving of egg roll soup typically contains only 4–6 grams of net carbs, depending on your choice of broth and vegetables. Using ingredients like coleslaw mix or pre-shredded cabbage keeps prep easy while ensuring your carb count stays low. For strict keto diets, swapping carrots for lower-carb veggies like zucchini or bell peppers works beautifully. Try it alongside a crispy side like homemade gluten-free pizza for a hearty dinner.
Why Egg Roll Soup Works on Keto
- High fat, moderate protein: Ground turkey provides healthy fats and protein, making it perfect for keto macros.
- Filling and fiber-rich: Cabbage and carrots bring fiber to the table, which helps digestion and promotes fullness.
- Flavor-forward: Ingredients like garlic, ginger, sesame oil, and liquid aminos create a rich, savory broth without added sugars or starches.
- Low in calories: Despite its hearty taste, egg roll soup is light on calories, which supports weight loss goals.
Whether you’re on day one or deep into your keto journey, this keto egg roll soup will become one of your go-to meals. It’s easy to batch cook, freezes well, and can be dressed up with add-ins like chili oil, coconut milk, or fresh herbs to keep things interesting.
Plus, it’s incredibly versatile, you can make it with ground turkey for leaner keto, add mushrooms for volume, or adjust the spice level to suit your taste. No matter how you tweak it, egg roll soup fits beautifully into a low-carb lifestyle. If you’re in need of a quick, balanced lunch option, our street corn chicken rice bowl is another must-try.
Can You Make Egg Roll Soup in a Slow Cooker?
Absolutely! One of the many reasons egg roll soup is a weeknight hero is its versatility and that includes the slow cooker. Whether you’re juggling a full schedule or just love the set-it-and-forget-it approach, this method makes getting dinner on the table even easier.
Why the Slow Cooker Works for Egg Roll Soup
Slow cooking gives all the flavors of egg roll soup time to deepen and mingle. The ginger, garlic, and sesame infuse into the broth, and the cabbage becomes perfectly tender without turning to mush. It’s also a hands-off way to prep several servings for the week, ideal for anyone using egg roll soup as part of a weight loss or meal prep plan.
How to Make Slow Cooker Egg Roll Soup
Here’s how to make it happen:
- Brown the meat first: Sauté ground turkey in a skillet until browned. This step enhances flavor and keeps the texture just right.
- Add everything to the slow cooker: Combine the meat, shredded cabbage or coleslaw mix, carrots, onion, garlic, ginger, broth, and liquid aminos.
- Cook on LOW for 4–6 hours or HIGH for 2–3 hours: Until the vegetables are tender and the broth is rich and flavorful.
- Stir in sesame oil and sriracha at the end: These should be added last to preserve their bold taste.
- Serve hot: Top each bowl of egg roll soup with sliced green onions or a drizzle of chili oil for an extra kick.
You can even make a creamy egg roll soup version in the slow cooker by adding a splash of coconut milk toward the end of cooking. It creates a richer texture while keeping things dairy-free and keto-friendly. Prefer a grab-and-go breakfast? These sausage egg and cheese muffins are perfect for that.
Slow cooker egg roll soup is not only effortless but also perfect for reheating throughout the week. It’s a meal prep powerhouse that checks every box: flavorful, nourishing, low-carb, and wildly satisfying.
Creamy & Vegan Variations of Egg Roll Soup
One of the many reasons home cooks love egg roll soup is its ability to adapt to different dietary preferences. Whether you’re craving a dairy-free creamy twist or looking to turn your soup plant-based, there’s a variation of egg roll soup for everyone.
How to Make Creamy Egg Roll Soup
If you’re after a richer, heartier version, try transforming your standard broth into a creamy egg roll soup. It’s perfect for cozy nights and still keeps things low-carb.
Here’s how:
- Add full-fat coconut milk near the end of cooking for a silky, dairy-free finish.
- Stir in a cornstarch slurry (1 tbsp cornstarch + 2 tbsp water) for a thicker broth.
- Optional: a spoonful of cream cheese (for non-dairy-free diets) adds luscious body to your soup.
Creamy egg roll soup doesn’t sacrifice health for flavor, it enhances both. And with that familiar cabbage, garlic, and ginger combo, you’re still getting all the taste you love in a velvety base.
Vegan Egg Roll Soup? You Bet!
Making a vegan version of egg roll soup is simple and still packed with flavor.
- Replace meat with mushrooms, crumbled tofu, or plant-based ground “meat.”
- Use vegetable broth instead of chicken broth.
- Stick with your classic aromatics: garlic, ginger, onion.
- Add extra veggies like bok choy, snap peas, or shiitakes for texture and depth.
Vegan egg roll soup is light, nourishing, and perfect for anyone craving comfort without compromise. You can even boost plant-based protein with edamame or lentils, making it a complete one-pot meal. You can even boost plant-based protein with edamame or lentils, making it a complete one-pot meal. For an extra crunch, try it with our gluten-free crackers on the side.
Whether creamy, vegan, or both, these creative twists on egg roll soup open the door to endless flavor and fit beautifully into gluten-free, keto, or clean-eating lifestyles.
What to Serve with Egg Roll Soup
One of the best things about egg roll soup is its standalone power, it’s filling, flavorful, and packed with protein and veggies. But if you’re serving it for dinner or meal prepping for the week, pairing it with the right sides or toppings can make it feel even more complete.
Best Sides to Pair with Egg Roll Soup
While egg roll soup shines on its own, these accompaniments elevate the meal:
- Egg roll in a bowl: A low-carb, stir-fry-style side that doubles down on the flavor.
- Steamed rice or cauliflower rice: For those who need a bit more bulk in their bowl.
- Asian slaw or cucumber salad: Adds crunch and balance with fresh veggies.
- Low-carb spring rolls: A fun and crunchy side to contrast the warm soup.
These options not only complement the warm, savory nature of egg roll soup but also help stretch your meal into a satisfying spread.
Try serving your soup with a slice of cottage cheese banana bread or a side of homemade gluten-free crackers for an easy, satisfying meal.
Toppings to Try
Toppings bring texture and flavor that take your egg roll soup from tasty to irresistible. Try:
- Chopped scallions for brightness
- Sesame seeds for a nutty crunch
- Crispy shallots or garlic chips for bold bites
- Chili crisp or hot sauce if you love heat
- A drizzle of toasted sesame oil to deepen the umami
These small add-ons can dramatically shift the soup’s character, whether you’re leaning into spice, savoriness, or freshness. For a sweet finish, these paleo vanilla cakes hit the spot.
Whether you’re dishing up egg roll soup as a light lunch or the star of a full dinner, pairing it with the right sides and toppings makes every bite more exciting and keeps this dish endlessly versatile.
Storage, Freezing & Meal-Prep Tips
Egg roll soup isn’t just a weeknight hero, it’s a meal prep dream. With its rich flavor, easy reheating, and long-lasting freshness, this soup checks every box for busy cooks who want something comforting and clean all week long.
How to Store Egg Roll Soup
Once cooled, store your egg roll soup in airtight containers in the refrigerator. It will stay fresh for up to 4 days and actually tastes even better the next day as the flavors continue to develop.
To keep the texture perfect:
- Store soup and toppings separately if possible
- Reheat on the stovetop over medium heat until warmed through
- Avoid microwaving repeatedly to prevent overcooking the cabbage
Can You Freeze Egg Roll Soup?
Absolutely, egg roll soup freezes very well. Let the soup cool completely, then ladle it into freezer-safe containers, leaving about an inch of space at the top for expansion.
Here’s how to do it right:
- Freeze for up to 3 months
- Label containers with the date
- Thaw overnight in the fridge before reheating
- Stir well when reheating to re-distribute ingredients
If you’re making a creamy egg roll soup with coconut milk, freeze it without the milk and stir it in after thawing for best texture.
Meal Prep Tips
Egg roll soup is ideal for batch cooking. Make a double batch on Sunday and portion it into grab-and-go containers for easy lunches or dinners.
Here’s why it works:
- It’s budget-friendly, using simple whole ingredients
- It’s naturally low carb, gluten-free, and high in protein
- It reheats beautifully without losing flavor or texture
Pro tip: Pack your toppings like green onions, sesame seeds, or chili oil separately and add them fresh just before eating.
Whether you’re freezing, refrigerating, or prepping ahead, egg roll soup is the kind of reliable, healthy comfort food that keeps your week stress-free and delicious.
Frequently Asked Questions About Egg Roll Soup
Is egg roll soup good for weight loss?
Yes! Egg roll soup is a high-protein, low-carb meal packed with vegetables and healthy fats. It’s filling without being heavy, making it a great option for those aiming to lose weight or maintain healthy eating habits.
What is the best soup to eat for weight loss?
Soups that are low in carbs and high in fiber and protein like egg roll soup are excellent for weight loss. They help you feel full longer while keeping calories and carbs in check.
Is egg drop soup good for your tummy?
Egg drop soup is gentle and light, often recommended when you’re under the weather. But if you’re looking for something heartier with added fiber and protein, egg roll soup is a great next step that’s still easy on digestion.
Which soup helps to reduce belly fat?
Soups that are high in fiber, rich in lean proteins, and low in refined carbs like egg roll soup support fat loss, especially around the belly. Ingredients like ginger and garlic may also promote digestion and metabolism.
Will I lose weight if I eat soup every day?
Incorporating soup daily, especially nutrient-dense ones like egg roll soup, can help reduce overall calorie intake and support weight loss when paired with a balanced diet.
How to lose 5 pounds in a week?
While rapid weight loss varies by person, focusing on high-protein, low-carb meals like egg roll soup, drinking plenty of water, and avoiding processed foods can help jumpstart your results.
How much weight can you lose on a 7-day soup diet?
Results vary, but people often report losing 3–10 pounds. Just be sure your soup is nutritious and balanced egg roll soup is a great candidate with its lean protein and vegetable base.
What is egg roll soup made of?
Egg roll soup is made with ground meat, cabbage or coleslaw mix, carrots, onions, garlic, ginger, broth, and seasonings like sesame oil and liquid aminos. It delivers all the flavor of a traditional egg roll without the wrapper.
Can I make egg roll soup in a slow cooker?
Yes! Brown your meat first, then combine all ingredients in a slow cooker. Cook on low for 4–6 hours or high for 2–3 hours. Add toppings just before serving.
Can I freeze egg roll soup?
Definitely. Egg roll soup freezes well for up to 3 months. Cool completely, store in freezer-safe containers, and reheat gently for best results.
What can I serve with egg roll soup?
Try sides like cauliflower rice, egg roll in a bowl, cucumber salad, or low-carb spring rolls. Toppings like green onions, sesame seeds, or chili oil also elevate every bowl.
How can I make egg roll soup creamier?
Stir in full-fat coconut milk or a cornstarch slurry at the end of cooking. For a richer twist, some add cream cheese though coconut milk keeps it dairy-free.
Can I use pre-shredded cabbage for egg roll soup?
Absolutely. Coleslaw mix is a fantastic shortcut and works perfectly in egg roll soup, saving time without compromising flavor or texture.
Is egg roll soup good for weight loss?
Yes, and it deserves repeating! Egg roll soup is low in calories, high in fiber and protein, and naturally helps with portion control thanks to its broth base.
What toppings go well with egg roll soup?
Green onions, sesame seeds, chili crisp, crushed garlic, or a drizzle of sesame oil all complement egg roll soup beautifully adding both flavor and texture.
Conclusion
If you’re craving the comforting flavors of an egg roll but want to keep things light, wholesome, and easy, egg roll soup is your answer. This one-pot wonder checks every box low carb, gluten free, loaded with protein and vegetables, and packed with flavor. Whether you enjoy it spicy, creamy, vegan, or traditional, this meal is endlessly customizable and perfect for any dietary lifestyle.
Its ease of preparation, meal-prep friendliness, and freezer versatility make it a top-tier choice for busy cooks who don’t want to sacrifice taste for health. With just one bowl, you can satisfy your hunger, fuel your body, and warm your soul.
For more fun dinner inspiration, don’t miss this street corn chicken rice bowl or try your hand at making buckwheat crepes for a unique, gluten-free twist.
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So grab your pot, prep those veggies, and let the magic of this soup bring comfort to your kitchen one simmering spoonful at a time.