Egg Roll Bowls! One of my new favorite super fast dinners. Ground chicken with the flavors of garlic and ginger, sauteed carrots and cabbage left with just enough crunch… yummy!

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low FODMAP Egg Roll Bowl #healthyrecipes #lowfodmap #tararochfordnutrition

When I was writing my book last May, Pinterest introduced me to the idea of Egg Roll Bowls! I created an allergy-free version for my book, and because they were so dang tasty I knew I had to make a low FODMAP version for all of you.

The idea is that you pretty much saute ground meat (I prefer ground chicken, but turkey or pork will work here too) with the flavors of garlic and ginger then add in some veggies (I used crunchy cabbage and carrots because you can always find those in an egg roll) and serve over a bed of rice. This meal literally comes together in about 20 minutes if you have your rice prepped ahead. Perfect for a week night!

low FODMAP Egg Roll Bowl #healthyrecipes #lowfodmap #tararochfordnutrition

Egg Roll Bowl Tips

  • To make this dish low FODMAP, I use garlic infused olive oil. You can purchase this online through FODY Foods (affiliate link), but I’ve also found it at Trader Joe’s.
  • For FODMAPpers, it’s also important to pay attention to the serving size of cabbage. According to the Monash University app, 3/4 cup of cabbage is low FODMAP and 1 1/2 cups has a moderate amount of fructan. If you aren’t sensitive to fructan or cabbage, then you can add as much as you want to this dish (I personally love lots of cabbage!)
  • To save time, you can easily make your rice a day or so ahead of time and reheat when ready to serve with this dish.
  • I love serving this dish with brown rice, but you can also serve with quinoa or cauliflower rice.
  • This would make a great meal prep recipe for the week! It serves 4, so right after making the Egg Roll Bowls, you could divide them into containers with the rice, allow to cool and store in the fridge for up to 4 days.
  • To reduce meat, I would recommend using sauteed, cubed tofu or even tempeh in place of the meat.
  • This dish is naturally gluten free, dairy free, nut free, and low FODMAP.

low FODMAP Egg Roll Bowl #healthyrecipes #lowfodmap #tararochfordnutrition

low FODMAP Egg Roll Bowl #healthyrecipes #lowfodmap #tararochfordnutrition

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low FODMAP Egg Roll Bowl #healthyrecipes #lowfodmap #tararochfordnutrition

Low FODMAP Egg Roll Bowls

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  • Author: Tara Deal Rochford
  • Total Time: 20 minutes
  • Yield: 4 servings 1x


Egg Roll Bowls! One of my new favorite super fast dinners. Ground chicken with the flavors of garlic and ginger, sauteed carrots and cabbage left with just enough crunch… yummy!



1 tablespoon garlic infused extra virgin olive oil (I use FODY Foods)

1 inch of fresh ginger, grated (about 1 tablespoon)

¼ teaspoon cayenne

1 teaspoon kosher salt

1 lb ground chicken or turkey

3 ½  cups shredded cabbage (green or purple)*

3 carrots, grated/shredded

2 cups cooked brown rice 

½ cup chopped green onions, garnish (just the green onion tops)


Heat the olive oil in a large skillet over medium heat. Add the ginger sauteeing for about a minute. Add the cayenne, salt and ground chicken or turkey. Cook and break apart the meat until it is browned.

Add the shredded cabbage and carrots. Gently toss for about 5 minutes, until the vegetables are crisp yet tender.

Serve over cooked rice and garnish with green onions.


*According to Monash University app, ¾ cup, 75g of cabbage is low FODMAP, 1 ½ cup has moderate amount of fructan

This recipe has not been tested for FODMAP content, but all ingredients are used in low FODMAP amounts according to the Monash University App.

  • Prep Time: 10 minutes
  • Cook Time: 10 minutes
  • Category: dinner
  • Method: stove top
  • Cuisine: asian


  • Serving Size: 1/4 of recipe
  • Calories: 329.3
  • Sugar: 6.8 g
  • Sodium: 738.2 mg
  • Fat: 6.1 g
  • Saturated Fat: .8 g
  • Carbohydrates: 38.7 g
  • Fiber: 5.8 g
  • Protein: 30.7 g

low FODMAP Egg Roll Bowl #healthyrecipes #lowfodmap #tararochfordnutrition

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  1. I made this tonight and cut up a filet mignon to throw on top, which I cooked in butter with a touch of soy sauce. This was so good I’m writing this review as I’m eating it. I couldn’t wait. The only thing I changed was I added a few drops of sesame oil. Just a few. Absolutely delicious low fodmap recipe! Thank you!

  2. I made these the other day, and it’s a great base recipe! I wanted a little more flavor so I added some FODY Korean BBQ sauce that I had on hand, and with that addition it was a super flavorful and satisfying stir fry. I will continue making these and playing around with the addition of other vegetables, sauces, etc. Thank you!

    • So glad to hear that you made this recipe and enjoyed it! The FODY Korean BBQ Sauce would be a perfect match with this 🙂

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