I love take-out. Years ago, I’d grab Chinese take-out on my way home from work. I always loved egg rolls – the sweetness, the crunch, the addictive flavor. Sometimes, I’d even sneak one from the takeout bag before I got home.

But, now I’m keeping a more restrictive diet, and I’m still really busy seeing patients and performing surgeries. So, I’m always looking for delicious weeknight meals that cook fast and taste amazing.

Of course, when I stumbled across this recipe for one of my favorite takeout treats that actually almost worked for my diet, I was inspired.

So, I made a couple tweaks and voila! – Healthy egg roll recipe or …

Egg roll in a bowl!

It’s high protein, meat-free – though it’s also delicious with wild-caught shrimp too – and cooks in just a few minutes.

And the best part is, you’ll only dirty one pan! Let me repeat – this is a one pan, ten minute dinner! And let me tell you, it even tastes too good to be true… but it is.

healthy egg roll recipe | Gundry MD

Tweaks To Help Avoid Lectins:

1. Skip the Soy Sauce

For starters, I had to kick soy sauce from the traditional egg roll recipe. See, soy’s a bean. So, soy sauce is a bean sauce. And beans, as you know, are rife with lectins.

Now, soy is the most common phytoestrogen in our diets – and phytoestrogens are hormone disruptors. It’s true, phytoestrogens can – at times – be good for women during certain stages of menopause, but overall they’re troublesome because of their associations with hormonal diseases and complications when it comes to fertility.

Not to mention soy contains gluten – a pretty offending lectin.
Instead, replace the soy in your kitchen with…

2. Use Coconut Aminos

Coconut aminos are a delicious replacement for soy and tamari. Coconut aminos consist of only two ingredients – organic coconut tree sap and organic sea salt. That’s it. And you know I love simple ingredients.

Furthermore, coconut aminos might help contribute to weight loss. That’s because it contains the a highly valuable protein – adiponectin. This protein helps monitor quite a few metabolic functions – including maintaining proper glucose levels and oxidizing fatty acid.

So, adiponectin might be a great way to help your body. In fact, a recent study shows coconut products might also help with blood pressure, cholesterol, and fat reduction.1,2

3. Nix Whole Peppers and Use Hot Sauce

Peppers of all kinds are lectin-bombs. However, the process of fermentation removes the lectins from peppers – which explains why many traditional cultures ferment their veggies. So, fermented hot sauce is a-okay.

Generally, when peppers are roasted, peeled, and de-seeded, and these sauces are fermented, the bacteria formed breaks down lectins.

So, let’s get started. Watch the video and cook with me…

And now, print this out and save it for another time:

Healthy Egg Roll Recipe in a Bowl

What you need (feeds 4, or 2 very hungry people)

  • 2 tbsp sesame oil
  • 3 cloves garlic, minced
  • 1/2 cup yellow onion, diced
  • 1 tbsp fresh ginger, minced
  • 5 green onions, sliced on a bias (white and green parts)
  • 1 bag Quorn meatless grounds
  • Sea salt and black pepper, to taste
  • 1 tbsp sriracha or garlic chili sauce (use less or more, to taste)
  • 14 oz (1 large bag) shredded cabbage
  • 2 cups broccoli slaw
  • 3 tbsp coconut aminos
  • 1 tbsp rice wine vinegar
  • 2 tbsp toasted sesame seeds


1. Heat your sesame oil in a large saute pan or wok over medium-high heat.
2. Add the garlic, onion, green onion, and ginger, and cook until the mixture is tender and fragrant.
3. Add the quorn grounds – or shrimp, if you’d prefer – along with the salt and pepper, and cook until warmed through, then add the garlic chili sauce if you like things hot.
4. Dump the cabbage and the broccoli slaw into the wok, and toss until whole mixture is well combined.
5. Add in the coconut aminos, rice vinegar, and sesame seeds, then cook until cabbage is tender.
6. Serve and gobble it up!

Way to Rock the Healthy Egg Roll!

This crunchy, flavorful treat serves the whole family and will make you feel like you brought in a treat from your favorite restaurant. Not only does it taste amazing – it’s compliant and really affordable!

So enjoy.

Always looking out for you,

Dr. Steven Gundry

For more tasty recipes, watch on the Gundry MD YouTube channel:

Not Bad Pad Thai
Basil Pesto The Gundry Way
The Ultimate Breakfast Muffin Recipe

Want help stocking your pantry with Gundry-approved foods? Visit the online grocery shop for Dr. G’s personally curated products for the lectin-free lifestyle. Click the image to shop now:


1. Gavrila A, et al. “Serum Adiponectin Levels Are Inversely Associated With Overall And Central Fat Distribution But Are Not Directly Regulated By Acute Fasting Or Lept… – Pubmed – NCBI”. N.p., 2017. Web. 1 June 2017.