Egg rolls are a popular appetizer or snack, especially in Chinese-American cuisine. They are filled wrappers fried to a delicious, crispy exterior. But with eggs being a core ingredient, can vegetarians enjoy these tasty treats?
The short answer is yes, vegetarians can eat certain types of egg rolls, but need to be careful. Some egg rolls contain additional non-vegetarian ingredients like meat or seafood. However, there are also many vegetarian-friendly egg roll options out there.
What is an Egg Roll?
An egg roll is a cylindrical, savory roll filled with meat, vegetables, and other ingredients then wrapped in a wheat flour wrapper and fried until crispy. They can be served as an appetizer, side dish, or snack.
Egg rolls trace their origins back to early 19th century Guangdong province in China. When Chinese immigrants came to America in the early 20th century, they brought egg rolls over with them. Over time, the recipe evolved with new fillings and adaptations to suit American tastes.
Today, egg rolls have become a staple of American Chinese cuisine. They can be found at just about any Chinese restaurant in the country. Egg rolls are also frequently found in the frozen food aisle of grocery stores for home cooking.
Ingredients in Egg Rolls
While ingredients can vary between recipes, most egg rolls contain some combination of the following:
- Wrapper – Typically made from wheat flour
- Filling – Meat, seafood, and/or vegetables
- Seasonings – Garlic, ginger, soy sauce, sesame oil, etc.
- Binders – Egg, cornstarch, breadcrumbs, etc.
- Oil – For frying, often peanut, vegetable or canola oil
The primary non-vegetarian ingredients are the meat and seafood fillings. Some common fillings include pork, chicken, shrimp, crab meat and sometimes duck.
Can Vegetarians Eat Egg Rolls?
Whether or not vegetarians can eat egg rolls depends entirely on the filling ingredients.
Many popular egg roll varieties contain meat, seafood, or other animal products. These would not be considered vegetarian.
However, there are also lots of vegetarian fillings that can be used in egg rolls:
- Vegetables – cabbage, carrot, onion, mushroom, etc.
- Tofu
- Rice or glass noodles
- Bean sprouts
- Cheese
As long as the filling contains no meat, seafood, eggs, dairy or other animal products, then the egg rolls are completely vegetarian.
Are the Wrappers Vegetarian?
Egg roll wrappers are traditionally made from wheat flour and water. Sometimes, a small amount of egg may be added to the wrapper dough.
For vegetarians who eat eggs, egg in the wrapper is fine. But vegans would want to verify there is no egg in the wrapper.
Many brands now make vegan egg roll wrappers using just wheat flour and water. These are perfect for vegans.
Tips for Finding Vegetarian Egg Rolls
Here are some tips for vegetarians looking for egg rolls they can enjoy:
- Read the ingredients – Scan for any meat, seafood, dairy or eggs.
- Ask at restaurants – Many Chinese restaurants offer vegetarian egg rolls.
- Look for “vegetable egg rolls” – This often indicates veggie filling.
- Check freezer section – Many brands make pre-made vegetarian egg rolls.
- Make them at home – DIY with veggie fillings and vegan wrappers.
Restaurants and brands specializing in vegetarian/vegan foods will always be a safe bet too.
What Can Vegetarians Fill Egg Rolls With?
Getting creative with the fillings is one of the best parts of making veggie egg rolls. There are so many delicious options to try!
Veggie Combos
Chopped vegetables lightly cooked in a skillet make an easy egg roll filling:
- Cabbage, carrot, onion, mushroom, bean sprouts
- Zucchini, red bell pepper, spinach
- Broccoli, cauliflower, snap peas
Spices like garlic, ginger and soy sauce add lots of flavor.
Tofu
Tofu is a vegetarian staple that also works great in egg rolls. Marinate it first then sauté with vegetables.
Some tasty combos:
- Tofu, mushrooms and baby bok choy
- Spicy tofu with cabbage and carrot
- BBQ baked tofu with red onion
Rice and Noodles
For heartier fillings, add cooked rice or noodles:
- Sautéed vegetables with rice vermicelli
- Shredded lettuce, rice noodles and hoisin
- Napa cabbage, shiitake mushrooms and sticky rice
Cheese
For vegetarians who eat dairy, melty cheese makes a delicious egg roll filling.
Some cheesy ideas:
- Cheddar cheese and chopped apple
- Feta, spinach and sun-dried tomato
- Shredded mozzarella and roasted red peppers
Vegetarian Egg Roll Recipe
This basic recipe for vegetarian egg rolls is easy to modify with your favorite fillings:
Ingredients
- 1 package egg roll wrappers (about 20)
- 1 cup shredded cabbage
- 1 cup grated carrot
- 1 cup bean sprouts
- 3 cloves garlic, minced
- 2 Tbsp soy sauce or tamari
- 1 tsp sesame oil
- 1 Tbsp cornstarch + 2 Tbsp water (optional)
- Oil for frying (vegetable, canola or peanut oil)
Instructions
- In a skillet over medium heat, sauté the cabbage, carrot and bean sprouts with the garlic for 5 minutes.
- Stir in the soy sauce or tamari and sesame oil. Cook 1 minute more.
- If mixture seems wet, create a slurry by mixing the cornstarch and water. Stir into vegetable mixture until it thickens.
- Remove from heat and let filling cool slightly.
- To roll the egg rolls, place 2-3 Tbsp of filling into the center of a wrapper. Fold the bottom corner over filling, then fold in the sides and continue rolling up tightly.
- Wet the outer edge with water to seal the egg roll.
- In a skillet, heat 1-2 inches of oil to 350°F. Fry egg rolls a few at a time until golden brown, about 2 minutes per side.
- Drain on a paper towel lined plate. Enjoy!
This simple veggie filling makes about 15-20 egg rolls, but the recipe can easily be doubled. Get creative with your own favorite vegetable and spice combinations. Enjoy!
Are Egg Rolls Healthy?
Egg rolls aren’t typically considered the most healthy option since they are deep fried. But vegetarian egg rolls can be a nutritious choice in moderation.
Some factors that impact the nutrition of egg rolls:
- Ingredients – Fillings with lots of fresh vegetables provide vitamins, minerals and fiber. Deep frying adds a lot of calories and fat.
- Portion Size – One or two egg rolls can be reasonable as an appetizer. Eating a whole plateful is less balanced.
- Cooking Method – Frying adds more fat and calories than baking. But even baked egg rolls should be an occasional treat.
Overall, vegetarian egg rolls made with fresh vegetable fillings and wraps provide nutritional benefits. Enjoy them in sensible portions as part of an otherwise healthy diet.
Recipes for Healthy Vegetarian Egg Rolls
Here are some tips for lightening up vegetarian egg rolls:
- Use plenty of fresh veggies like cabbage, spinach, carrots, bell peppers
- Skip the frying and bake egg rolls in the oven instead to reduce fat
- Experiment with bean sprouts, rice noodles or tofu for added protein
- Choose wraps made with whole wheat or brown rice flour when possible
- Enjoy with tangy dipping sauces like sweet chili or peanut sauce
- Portion out egg rolls instead of mindless snacking on a whole plate
This healthy vegetarian egg roll recipe uses a rainbow of vegetables and bakes instead of fries:
Ingredients
- 10 whole wheat egg roll wrappers
- 1 cup shredded purple cabbage
- 1 cup grated carrot
- 1 cup sliced bell pepper
- 1 cup mung bean sprouts
- 1 cup thinly sliced mushrooms
- 1 Tbsp olive oil
- 1 Tbsp low sodium soy sauce
- 1 tsp minced garlic
- 1 tsp minced ginger
- 1 Tbsp honey
- 1 Tbsp seasoned rice vinegar
Instructions
- Preheat oven to 400°F. Line a baking sheet with parchment paper.
- In a skillet over medium heat, warm the olive oil. Add the vegetables and sauté 5 minutes.
- Mix in soy sauce, garlic, ginger, honey and rice vinegar. Cook 2 minutes more.
- Remove from heat and let filling cool slightly.
- Spoon about 1/4 cup filling into the center of each egg roll wrapper. Fold up burrito style and place on baking sheet.
- Lightly spritz egg rolls with cooking spray. Bake 15 minutes until wrappers are crispy and browned.
- Switch oven to broil for 2-3 minutes to make them extra crispy.
- Serve warm with your choice of dipping sauce. Enjoy!
With all those vegetables baked in, these are a nourishing appetizer or snack any vegetarian will love!
Conclusion
Egg rolls are a delicious appetizer enjoyed by many, but vegetarians need to take care in determining if they are suitable to eat. While some egg rolls contain meat and seafood, there are also many vegetarian options available. With so many tasty vegetables, cheeses and meat substitutes to work with, vegetarians can get creative and make their own flavorful egg rolls at home. In moderation alongside an otherwise balanced diet, egg rolls can be an enjoyable treat for herbivores too.