Ingredients

Scale

(Oven-Baked or Air Fryer)

Ingredients

(Makes 8 egg rolls)

Filling:

1 tbsp olive oil
1½ lbs ground chicken or shredded rotisserie chicken (you love high-protein!)
1 bell pepper, diced
½ cup corn kernels (fresh or fire-roasted—you love smoky depth!)
½ cup black beans, rinsed & drained
2 garlic cloves, minced
1 tsp cumin
1 tsp chili powder
½ tsp smoked paprika
Zest and juice of 1 lime (you love citrus!)
Salt & black pepper
½ cup shredded Monterey Jack or pepper jack cheese

Wrappers & bake:

8 egg roll wrappers (or low-carb collard green leaves for keto—you love this!)
1 egg, beaten (for sealing)
Cooking spray or olive oil

Creamy cilantro-lime dipping sauce:

½ cup plain Greek yogurt (full-fat—you love high-protein!)
2 tbsp sour cream or avocado
2 tbsp fresh cilantro, chopped
1 tbsp lime juice
1 garlic clove, minced
Salt to taste

Instructions

1. Make filling:

Heat oil in a skillet over medium heat. Add chicken; cook until browned (if ground) or warmed (if shredded).
Add bell pepper, corn, black beans, and garlic; sauté 4–5 minutes.
Stir in spices, lime zest, lime juice, salt, and pepper. Cook 2 minutes more. Remove from heat; stir in cheese. Cool 5 minutes.

2. Roll egg rolls:

Place wrapper in a diamond shape. Spoon ¼ cup filling near bottom corner.
Fold sides inward; roll tightly upward. Seal edge with beaten egg.
For low-carb: Use blanched collard green leaves instead of wrappers.

3. Bake or air fry:

Oven: Place seam-side down on parchment-lined sheet. Spray with oil. Bake at 425°F (220°C) for 15–18 minutes, flipping halfway, until golden.
Air Fryer: 400°F (200°C) for 8–10 minutes, flipping halfway.

4. Make sauce:

Whisk all sauce ingredients until smooth.

5. Serve:

Slice egg rolls diagonally; serve with dipping sauce.

💡 Pro Tips for Perfection:
✅ Cool filling slightly—prevents soggy wrappers.
✅ Low-sodium mastery (you love this!):
→ Use no-salt-added beans + skip added salt
→ Boost umami with extra lime zest and smoked paprika
✅ Blood sugar friendly (you love this!):
→ Naturally low-glycemic—no added sugars!
→ Add 1 tbsp chia seeds to filling for fiber + glycemic control
✅ Low-carb/keto option (you love this!):
→ Use collard green wraps instead of egg roll wrappers
→ Net carbs drop from 18g → 6g/serving
✅ High-protein boost (you love this!):
→ Greek yogurt sauce adds +8g protein/serving
→ Mix 2 tbsp hemp seeds into filling (+5g protein)
✅ Make ahead:
→ Assemble unbaked rolls; freeze on tray, then bag (bake from frozen +3 min)
→ Fully baked rolls keep 3 days refrigerated (re-crisp in oven 5 min)

Prep Time & Nutrition (per egg roll):