There’s something so satisfying about the crunch of a perfectly crisp egg roll. That golden shell, that savory filling, the comforting flavors inside — it’s comfort food in a handheld form. But let’s be honest: the deep-fried version can come with a side of guilt. If you’ve been craving egg rolls but want to lighten things up, you’re in the right place.
Baking instead of frying is one of the easiest swaps you can make for healthier meals, and egg rolls are no exception. These baked egg rolls offer all the crunch and flavor without the extra oil. Whether you’re cooking for your family, prepping meals for the week, or trying to find satisfying ways to eat lighter, these five must-try recipes are here to inspire and impress.
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Why Choose Baked Egg Rolls Over Fried?
When you’re trying to eat healthier, you might think crispy foods are off-limits. But with the right method, you can still enjoy that crunch — without dunking anything in oil.
Benefits of Baked Egg Rolls
- Lower in fat and calories: Baking reduces oil absorption by up to 70%, according to USDA data.
- Less kitchen mess: No oil splatters or disposal problems.
- Oven- and air-fryer-friendly: You get versatility without sacrificing crispness.
- Better for long-term health: Reducing fried food helps with heart health and inflammation.
Plus, they’re just as delicious. With the right technique, your baked egg rolls can be every bit as crispy and golden as the ones you’d order from your favorite takeout place.
1. Classic Vegetable Baked Egg Rolls
If you’re craving that traditional egg roll taste, this veggie-packed version is the place to start.
Ingredients Table
| Ingredient | Amount |
|---|---|
| Shredded cabbage | 2 cups |
| Shredded carrots | 1 cup |
| Garlic (minced) | 2 cloves |
| Soy sauce | 2 tbsp |
| Sesame oil | 1 tsp |
| Egg roll wrappers | 10 |
How to Make It
- Sauté cabbage, carrots, and garlic in a skillet with sesame oil.
- Stir in soy sauce and cook until veggies are soft but not soggy.
- Place 2–3 tablespoons of filling in the center of each wrapper.
- Roll tightly, folding in the edges.
- Brush with oil or egg wash and bake at 400°F (200°C) for 18–20 minutes, flipping halfway.
Serving Suggestion: Try them with a side of low-sodium soy sauce or a drizzle of sweet chili sauce.
2. Chicken Avocado Baked Egg Rolls
This one’s a fusion of comfort and healthy fat — creamy avocado meets shredded chicken for a protein-packed twist.
Ingredients Table
| Ingredient | Amount |
| Shredded chicken | 1 cup |
| Avocado (mashed) | 1 ripe |
| Red onion (minced) | 1/4 cup |
| Lime juice | 1 tbsp |
| Cilantro (chopped) | 2 tbsp |
| Egg roll wrappers | 10 |
How to Make It
- Mix chicken, avocado, red onion, lime juice, and cilantro in a bowl.
- Spoon mixture onto wrappers and roll.
- Bake at 400°F for 15–18 minutes, flipping once.
Flavor Tip: Dip these in chipotle aioli or spicy ranch for an irresistible bite.
3. Baked Breakfast Egg Rolls
A fun, grab-and-go breakfast that’s freezer-friendly and packed with protein.
Ingredients Table
| Ingredient | Amount |
| Scrambled eggs | 4 |
| Cooked turkey bacon | 4 slices |
| Shredded cheese | 1/2 cup |
| Green onions (sliced) | 1/4 cup |
| Egg roll wrappers | 8–10 |
How to Make It
- Combine scrambled eggs, chopped turkey bacon, cheese, and onions.
- Wrap tightly and place on a lined baking sheet.
- Bake at 375°F (190°C) for 15–17 minutes.
Time Saver: Freeze before baking. When ready to eat, bake from frozen with an extra 5 minutes.
4. Spicy Buffalo Chicken Baked Egg Rolls
Perfect for game day, parties, or anytime you want a tangy, spicy kick.
Ingredients Table
| Ingredient | Amount |
| Cooked chicken (shredded) | 1 cup |
| Buffalo sauce | 1/3 cup |
| Cream cheese | 2 tbsp |
| Celery (finely diced) | 1/4 cup |
| Egg roll wrappers | 10 |
How to Make It
- Mix chicken, buffalo sauce, cream cheese, and celery.
- Wrap and roll each one tightly.
- Bake at 400°F for 18 minutes, turning halfway.
Optional Garnish: Add blue cheese crumbles after baking for even more flavor.
5. Apple Cinnamon Dessert Baked Egg Rolls
Yes, dessert egg rolls exist — and they’re amazing. This baked version skips the deep fryer but keeps the warm, sweet comfort.
Ingredients Table
| Ingredient | Amount |
| Apples (diced) | 2 medium |
| Cinnamon | 1 tsp |
| Brown sugar | 2 tbsp |
| Cornstarch | 1 tsp |
| Egg roll wrappers | 10 |
How to Make It
- Sauté apples with brown sugar and cinnamon until softened.
- Stir in cornstarch to thicken the filling.
- Let cool, then wrap and roll.
- Bake at 375°F for 16–18 minutes.
Serving Suggestion: Serve warm with a spoonful of vanilla Greek yogurt or a light drizzle of honey.
Tips for Perfectly Crispy Baked Egg Rolls
You don’t need a deep fryer to get that satisfying crunch.
- Brush each roll with oil or egg wash for golden color.
- Use parchment paper to prevent sticking and promote even cooking.
- Flip halfway through to crisp both sides.
- Let cool on a wire rack to avoid sogginess on the bottom.
- Use convection settings or finish under the broiler for extra crispiness.
Serving Suggestions & Dipping Sauces
What you dip them in can be just as exciting as what’s inside.
- Sweet chili sauce (classic)
- Low-sodium soy sauce or tamari
- Garlic peanut sauce
- Greek yogurt sriracha dip
- Avocado-lime crema
These sauces work across both savory and sweet baked egg rolls.
Nutritional Benefits of Baked Egg Rolls
Here’s why these are smart swaps you can feel good about:
- Lower saturated fat than traditional fried versions
- Great source of fiber when made with cabbage, veggies, or whole-grain wrappers
- High in protein with lean meats or eggs
- Customizable for keto, vegan, gluten-free, or paleo diets
Whether you’re trying to cut back on fried foods or just want to add more veggies to your day, these baked egg rolls are a tasty, flexible option.
FAQ: Baked Egg Rolls
Are baked egg rolls crispy?
Yes! Brushing them with oil or egg wash and flipping during baking helps achieve a crunchy shell.
Can I make baked egg rolls in an air fryer?
Absolutely. Air fry at 375°F (190°C) for 10–12 minutes, flipping once. Great for small batches.
What type of wrappers should I use?
Use standard egg roll wrappers found in the refrigerated section. Spring roll wrappers are thinner and crisp differently.
Can I freeze baked egg rolls?
Yes. Freeze unbaked rolls individually, then bake straight from frozen. Or freeze baked rolls and reheat in oven or air fryer.
Are baked egg rolls good for weight loss?
They can be! With lean proteins, lots of vegetables, and minimal oil, they make a great low-calorie, high-satisfaction snack or meal.
Conclusion: A Healthy Crunch You’ll Actually Crave
There’s no need to give up your favorite snacks to eat healthier — you just need to get creative. These baked egg rolls are crunchy, flavorful, and so easy to make, you’ll wonder why you ever bought the fried version. Plus, they’re endlessly customizable, so you can get your fix whether you’re craving something savory, spicy, or sweet.
Now that you’ve got five must-try ideas (and a few bonus tips), it’s time to roll up your sleeves — literally.
Your Move:
Pick one, preheat your oven, and enjoy guilt-free crunch in every bite. Share your favorite fillings, sauce pairings, or creative twists in the comments — because the only thing better than making healthy food is inspiring others to do it too.