Egg Roll in a Bowl (+ Crispy GF Egg Rolls!)

This easy one-pan meal combines all the delicious flavors of our favorite Chinese appetizer, minus the wheat, soy, and inflammatory fryer oils. A few secret spices add aroma and complexity to this otherwise simple dish that can be on the table in less than 30 minutes.

This thyroid-friendly version of Egg Roll in a Bowl is gluten-free, dairy-free, soy-free, Paleo-friendly, and low-carb. It's also colorful, nutrient-dense, and whole-food-based. Most importantly, it's doable and delicious.  

This recipe is just right as-is, but here are a few ways you can customize it:

• Turn this filling into a gluten-free egg roll by wrapping it in rice paper rolls and sizzling them in avocado oil (instructions below). 
• Add crunch by sprinkling it with toasted almonds.   
• For those who eat grains or the heartier eaters at your table, feel free to bulk up this meal by serving it over a bed of rice. 
• Enjoy it as a savory high-protein breakfast, topped with a fried egg.

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Chef's Notes: 

This is a staple recipe on my own family table and one that everyone, including my kiddo, heartily enjoys. My original edited and scribbled-upon recipe sheet (my recipes always start on a blank 8 1/2 x 11-inch piece of scrap paper) is now well-splattered and hasn't changed in a couple of years. I've got it right where I want it, so I'm thrilled to share it with you today! I hope you love it as much as we do.

I'm far from the first person to post a recipe for Egg Roll in a Bowl online, but I decided to add my own Hypothyroid Chef thumbprint because this is a one-pan dinner that just makes sense. It's quick, kid-friendly, and nutritious. And who doesn't love those yummy egg roll flavors? Plus, many versions out there include ingredients that those of us with dietary restrictions can't eat, such as gluten, grains, and soy. 

What's different about this version is that it is free of the wheat-based wrapper and inflammatory fryer oils found in traditional egg rolls. It also uses coconut aminos instead of soy sauce. You may be surprised to learn that soy sauce is usually made with wheat and contains gluten. Both wheat and soy can be problematic for thyroid patients, but the good news is that there are solid replacement options today. I'll share more about them below...

The most important thing is that this recipe is a delicious crowd-pleaser. Serve it up, and no one will be thinking about what's not in it. They'll be too busy enjoying the aromas, textures, colors, and flavors that are!

How to turn this into Gluten-Free Egg Rolls

If you're craving a more traditional egg roll experience, I've got you covered. 

Simply use this Egg Roll in a Bowl mixture as the filling, wrap it in Vietnamese rice paper, and crisp the rolls in a skillet or air fryer using the methods below.

Because this recipe makes a large batch, these gluten-free egg rolls are also a delicious way to use up leftovers.

While they’re not exactly the same as a traditional wheat-based egg roll, they become wonderfully crispy, savory, and irresistible. They also make fantastic finger food for parties, snacks, or fun family dinners. Kids especially tend to love these!

Skillet Method for Gluten-free Egg Rolls:

1. Fill a shallow dish or pie plate with warm water. Dip one sheet of Vietnamese rice paper into the water for just a few seconds until pliable. (The secret is getting the rice paper just wet enough to soften, but not so wet that it becomes loose, drapey, and hard to work with.)
2. Lay the wrapper on a clean surface and add a small scoop of filling to the center. Fold and roll tightly like a burrito. PRO TIP: Keep the rolls fairly small, so the rice paper wraps around the filling twice. The double layer helps prevent tearing and creates a crispier texture.
3. Heat about 1/4 inch of avocado oil (or another high-heat cooking oil) in a skillet over medium-high heat.
4. Once hot, carefully add the rolls and cook until golden and bubbly on the bottom, about 2–4 minutes. Flip and cook the other side until crisp and golden.
5. Transfer to a paper towel-lined plate to drain, and serve with the dipping sauce below.

Air-Fryer Method for Gluten-Free Egg Rolls:

1. Prepare the rice paper rolls using the instructions above (Steps 1 & 2).
2. Lightly spray or brush the air fryer basket, tray, or crisper plate with avocado oil. (I used the baking tray in my oven-style air fryer for this recipe, which works especially well for messy or drippy foods like these egg rolls.)
3. Lightly spray or brush the tops of the rolls with avocado oil.
4. Air fry at 400–450°F (depending on your air fryer model) for about 10 minutes, flipping halfway through, until crisp and golden.
5. Transfer to paper towels to drain, and serve warm with the dipping sauce below.

Gluten-free Egg Roll Dipping Sauce:

In a small dish, stir together:

• 1 tablespoon coconut aminos
• 2 teaspoons rice vinegar
• 1/2 teaspoon toasted sesame oil
• Optional: Add a tiny bit of grated ginger, garlic, or finely minced green onion for extra flavor.

Makes 1 serving.

Wait, is it okay to eat cabbage with hypothyroidism?

If you've been afraid to eat cabbage with hypothyroidism or Hashimoto's, don't be. Any thyroid-inhibiting properties in cruciferous veggies, like cabbage, broccoli, or cauliflower, are greatly diminished by cooking. This recipe takes care of that. 

Although Thyroid Thrivers were once cautioned against eating these nutritional powerhouse foods, most functional thyroid experts now encourage consuming crucifers, cooked or fermented whenever possible, in reasonable amounts.   

What are Coconut Aminos?

Coconut aminos is a dark brown sauce that is salty, umami, and slightly sweet. Despite the name, it's not actually made from coconuts but from the highly nutritious sap of the coconut palm, known as Neera. Once harvested, neera ferments easily, which is how coconut aminos are made. 

For thyroid-friendly cooking, coconut aminos provide a gluten-, grain-, and soy-free alternative to soy sauce. Typically, soy sauce is made by fermenting wheat and soy, and contains gluten. Tamari, which tastes nearly identical to soy sauce, is made using only soy and is typically gluten-free. 

For those of us who wish to avoid gluten and soy, both of which can be problematic foods for Thyroid Thrivers, coconut aminos are our best replacement option for soy sauce. 

Soy sauce epitomizes that beguiling fifth flavor that makes many recipes so irresistible: Umami. This Japanese term is somewhat difficult to describe, but synonyms include savory, meaty, and complex. Life without umami is not an option for this Hypothyroid Chef, so coconut aminos are always on hand. 

In most recipes, coconut aminos make a great substitute for soy sauce or tamari. Coconut aminos have that salty, umami taste and are very similar to soy sauce, albeit with a slight sweetness. That touch of sweetness makes coconut aminos preferable (in my opinion) in this Egg Roll in a Bowl recipe, bringing out all those sweet, savory, and aromatic flavors from the other ingredients, like the Chinese 5-spice powder.

If you tolerate soy and would like more of a traditional soy-sauce flavor, you can also substitute tamari, which is a traditional soy sauce, made only with soy, not wheat. 

While some thyroid experts recommend limiting soy, others feel moderate soy intake can absolutely fit into a healthy diet. Ultimately, individual tolerance matters most.

If you'd like a deeper dive into the science and controversy surrounding soy and thyroid health, check out my article:

LEARN MORE: Is Soy a Thyroid-Healthy Food? 3 Experts Weigh In

Comparing Brands of Coconut Aminos

One thing to note when shopping for coconut aminos is that flavor can vary significantly across brands. Coconut Secret and Big Tree Farms are two of the main organic brands I see here in the States.

Coconut Secret contains 270 mg of sodium per tablespoon, whereas Big Tree Farms contains 500 mg of sodium per tablespoon. The difference is nearly double! Consequently, so is the flavor. It's kind of like the difference between regular and low-sodium soy sauce, and it makes my job as a recipe developer a little tricky. When calling for coconut aminos, I always feel the need to clarify which brand I use because the finished product can be quite different, depending on what you use. 

As a chef who likes big flavor, Big Tree Farms is my go-to brand. I find that the umami saltiness of Big Tree more closely mirrors that of regular soy sauce or tamari and therefore makes a more reliable substitute. When using Coconut Secret, I find the sweetness more prominent and the saltiness lacking. In my opinion, recipes made with this brand don't taste like they were made with soy sauce but with...something else.

That said, Coconut Secret is the way to go for those who prefer lower sodium, perhaps due to high blood pressure or another medical condition. Otherwise, Big Tree Farms gets my vote for flavor as a more accurate soy sauce substitute. 

What is Chinese 5-Spice Powder?

Chinese 5-Spice is one of my favorite culinary flavor boosters. There are several formulas for this spice blend, which is said to have been created to represent the five elements (wood, fire, earth, metal, and water) with the five flavors (bitter, sour, salty, sweet, and umami). The five main spices included are cloves, fennel, star anise, cinnamon, and Szechuan pepper. Together, these flavors are said to balance and harmonize a person's yin and yang. 

Chinese 5-Spice is one of my favorite secret flavor bombs. It can take simple ingredients, like the ones in this recipe or in my Mashed Winter Squash, for example, and turn them into something sultry, spicy, sweet, and intoxicatingly aromatic. 

If you don't have any on hand, making your own is pretty easy with a spice grinder. You could also use pre-ground spices, but grinding your own will create a far superior tasting 5-spice. 

Credit for this formula goes to NYT recipe developer David Tanis and is included in his absolutely to-die-for Roast Duck with Orange and Ginger. His 5-spice formula is a bullseye, so I wouldn't change a thing.

In a spice grinder, combine: 

• 1 teaspoon black peppercorns
• 1 teaspoon Sichuan peppercorns
• 1 teaspoon fennel seed
• 1 teaspoon whole cloves
• 6 star anise
• 1 cinnamon stick (broken into pieces)
• 12 allspice berries

Grind to a fine powder and store in a glass jar for up to 1 year. Makes 3 tablespoons. 

Thyroid Healthy Recipe Highlights

• Pastured Pork: A 3-ounce serving of pork contains 103% DV of tyrosine, 63% DV of selenium, and 17% DV of Zinc—3 key nutrients for thyroid health.
• Cabbage is an exceptionally nutrient-dense food with a low caloric price tag of just 22 per cup. Packed with antioxidants like vitamin C, phytonutrients, and fiber, cabbage can help lower chronic inflammation, protect the immune system, boost collagen production, support gut health, and improve digestion. 
• Carrots: 1 cup of carrots provides 428% DV of Vitamin A, which can activate thyroid-hormone receptors and reduce chronic inflammation. 
• Ginger aids in relieving both the inflammation and the sensitivity to cold, sometimes caused by thyroid disease. It can also boost metabolism, improve digestion, and speed up slow gut motility often associated with an underactive thyroid. 
• Garlic has many powerful healing properties and can help alleviate some symptoms of thyroid disease, such as inflammation, cardiovascular issues, decreased immunity, and increased infection. It can also support the liver's detoxification efforts.

Happy cooking, happy thriving, and enjoy the recipe (below)!

P.S. Want more thyroid-friendly recipes like this one? My THYROID30 Cookbook includes 100 delicious, feel-good recipes plus three 30-day meal plans to help you eat well, live well, and feel well. Take a peek inside →

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