Healthy Chicken Egg Rolls

These chicken egg rolls fit into a heart-healthy diet thanks to the fact that they’re low in saturated fat (2g per serving) and low sodium (308mg per serving). Lean chicken breast and fat free sour cream keep the fat content to a minimum. And unlike restaurant egg rolls that are usually deep fried in oil, ours are baked in the oven to golden-brown perfection. The inclusion of flavorful ingredients add taste without extra calories or sodium, which helps support a heart-healthy lifestyle.

Are egg rolls healthy? They can be! Egg roll recipes with chicken may be healthier than those made with other types of protein that contain more fat, such as pork. But what you include in the rest of the filling, how you cook them and the dipping sauce you serve them with can make or break the healthfulness of this dish. We kept the filling low in calories and fat by using fat free sour cream and a small amount of cheese, adding taste with green chili pepper, cumin and cilantro. Baking them keeps them healthier. Then we serve the egg rolls with a sweet and spicy dipping sauce containing honey, vinegar and pickled jalapenos so all you need is a bit of sauce to get a bunch of flavor.

If you’re making this baked chicken recipe as a meal, you’ll want to add a side dish or two. The egg rolls pair well with steamed vegetables, like broccoli or snap peas. You can also serve them alongside a fresh kale or spinach salad dressed with a light and tangy citrus vinaigrette. For a heartier meal, pair the egg rolls with a grain, such as quinoa or brown rice, or serve alongside this Stir-Fried Rice.

The best thing about making egg rolls is that they’re very customizable! For an extra boost of protein without any extra fat, swap the sour cream for nonfat plain Greek yogurt. You can use different types of cheese, such as reduced-fat cheddar or pepper jack, to suit your taste preferences and can add more spice by adding in some chopped jalapenos or a bit more cumin. The dipping sauce can be modified by adding more peppers to spice it up or substituting the honey for maple syrup as a natural sweetener.