Want healthy meals your kids will love?

Baked Eggrolls


Baked Eggrolls Recipe

(Recipe courtesy of Keep the Beat™, National Heart, Lung, and Blood Institute)

  • 1 Tbsp. vegetable oil
  • 2 tsp. sesame oil (optional)
  • 2 tsp. ginger, minced (or ½ tsp dried)
  • 2 tsp. garlic, minced (about 2 cloves)
  • 4 C cabbage (Napa or Chinese), rinsed and shredded
  • 2 C carrots, peeled and sliced thinly on an angle (julienned)
  • 2 C grilled boneless, skinless chicken breast, cut into strips (about 4 small breasts) (Leftover Friendly)
  • 1 tsp. lite soy sauce
  • 8 Phyllo dough sheets
  • Nonstick cooking spray


1. Preheat oven to 400 ºF.

2. Heat vegetable and sesame oils in a large wok or sauté pan over medium heat.

3. Add ginger and garlic. Stir fry quickly, about 30-45 seconds.

4. Add cabbage and carrots. Continue stir frying until the cabbage is soft, about 2-3 minutes.

5. Add chicken and soy sauce. Toss well and heat through.

6. Remove mixture from the pan, and place in a large colander to drain.

7. To assemble eggrolls, cover layers of phyllo with a damp cloth to stay moist. Place one sheet of phyllo dough on a cutting board. Spray it lightly with cooking spray. Top with another layer of phyllo dough, and spray again. Repeat for a total of four layers. Prepare a second stack with the remaining four layers.

8. Cut layered dough into four squares. Divide filling evenly (about 1 cup portions) into the center of each stack of squares.

Fold one corner of the square into the middle (on top of the filling). Fold in the two sides, and roll the eggroll over so the folded parts are on the bottom.

9. Place the rolls on a nonstick baking sheet, and bake for 15-20 minutes, or until brown and crisp and chicken is reheated. Serve immediately.

The wonderful thing about this cookbook from Keep the Beat™, National Heart, Lung, and Blood Institute, is the whole cookbook  is online!   Check out Delicious Healthy Family Meals here.  The focus of the cookbook is on family-friendly meals and snacks and getting children involved in meal preparation. The cookbook also includes information on cooking, nutrition, and feeding children (including picky eaters)

Photo courtesy of Keep the Beat™, National Heart, Lung, and Blood Institute (My picture of the Eggrolls didn’t turn out as beautiful as theirs Smile )

Natalie Monson

I'm a registered dietitian, mom of 4, avid lover of food and strong promoter of healthy habits. Here you will find lots of delicious recipes full of fruits and veggies, tips for getting your kids to eat better and become intuitive eaters and lots of resources for feeding your family.

Learn More about Natalie

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Thanks for the link to the recipe book. I found a few recipes that I want to try. It’s not even 9am and I’m ready for a Quinoa stuffed tomato!

YUMMY!! I love egg rolls, but I always fry them! This looks delicious and healthy. I have experienced that eggrolls freeze really well too. I always make a big batch and freeze some to take out and use on those days when you dont feel like cooking! Hope you are having a good week! Thanks for sharing all your wonderdul ideas 🙂

Oh my…these were DELICIOUS!!! I am going to try to freeze some next time…I am not sure if that will work or not but I am going to give it a try :)Thanks again!!


I am Australian and am not sure what Phyllo pasrty is – we have something called filo (or puff) pastry – perhaps that is the same. It comes in frozen sheets from supermarket, but i can’t imagine stacking 4 on top of each other – too thick – perhaps ours are already layered ready to use. Any ideas anyone??

Thanks Amy. They look yum! Keen to try them. Do you know – would I still use 4 layers of the puff pastry we use here? We would usually make a filo parcel with just one sheet thickness?? Is this recipe supposed to have a really thick pastry? I would imagine that might take too long to cook through and the top would be burnt before the insides are cooked.

Love your site by the way – just discovered it – have teen boy who is too lazy to make healthy food so this is giving me some ideas!! Thanks for your great ideas and pictures etc!!

Hi Leah,

I’m also an Aussie. There are lots of supermarket pastries sold here. Filo pastry and puff pastry are different. Filo is available in the cooler fridges with things like ready made cookie dough, stirfry noodles, pizza dought etc, at our woolies they have them in roughly the same place as the packaged hams and yoghurts. Filo is in a long rectangular box not flat pack squares like puff pastry etc.

Thanks Kelli – thats fantastic info – I found what you were talking about and am off to make some today!!