Healthy Egg Roll Cups Recipe

As much as I love a traditional egg roll, they are not the best option for my healthy lifestyle. These Egg Roll Cups are healthier than a classic egg roll, fun to eat, and Weight Watchers friendly!

When I’m looking for healthy recipes with wonton wrappers, these are always my go to recipe! This baked egg roll wrapper recipe can be made in your Instant Pot, slow cooker or right on the stove top.

Where’s the recipe?

Here at My Crazy Good Life, I have readers from all levels of experience in the kitchen. To better serve everyone, I’ve made a commitment to put tons of helpful information in each post–cooking tips, nutritional info, and even Weight Watchers information. If you’d like to skip past all that, please scroll to the bottom of the page where you’ll find the easy to print recipe for these Healthy Egg Roll Cups.

Ingredients for these Egg Roll Cups:

Similar to an egg roll recipe but not fried, we love making these phyllo dough egg roll appetizers for happy hour!

Egg Roll Filling:

• Ground beef: Ground turkey or sausage works here, too!
• Garlic powder
• Ginger: Fresh ginger is the way to go for this recipe.
• Apple cider vinegar: You can also use white wine or rice vinegar.
• Carrots
• Cabbage
• Coconut aminos: If you can’t find coconut aminos you can also use low sodium tamari or soy sauce.
• Water
• Green onions

Wonton Cup Ingredients:

• Phyllo dough: look for the packs that are made from whole wheat – they’ll likely be organic.
• Avocado oil

Coconut Amino Ponzu Sauce Ingredients:

Go ahead and mix these two ingredients together and set aside. Use to top the Wonton Wrap Appetizers as you eat them.

• Coconut aminos
• Lemon juice

How to make the baked wonton cups:

1. Preheat your oven to 375º F.
2. Lay 1 sheet of phyllo dough flat. Lightly brush or spray the sheet with a little cooking spray, then fold the phyllo sheet in half.
3. Brush or spray the phyllo sheet once more with a little oil and fold in half one last time.
4. Cut the dough into 6 equal rectangles, about 2 inches wide.
5. Repeat steps 1 – 4 with the other 2 sheets of phyllo dough. You should have 18 stacks of egg roll wrappers when you’re done.
6. Lightly grease the back of a mini cupcake or muffin tin. Lay each stack of dough over the back of each cup on the pan. Carefully press down to form your egg roll cup.
7. Brush or spray the cups one last time, then bake in the oven for 10 minutes or until they begin to turn golden brown. Let the cups cool then remove them from the muffin pan.
8. Repeat until all the cups are cooked.

Instant Pot Directions for Filling:

1. Turn your Instant Pot to sauté mode. Add the ground meat to your pot and sauté until browned.
2. Turn off the Instant Pot and drain any excess liquid from the meat.
3. Add the cabbage, carrots and garlic powder to your pot. Give it a quick stir and then add the ginger, apple cider vinegar, coconut aminos, and water.
4. Stir your egg roll filling again to make sure everything is coated with the sauce.
5. Close the lid of your Instant Pot and turn the pressure valve to sealing. Cook on high pressure using the “manual” or “pressure cook” setting for 0 minutes (yes, zero minutes!). Release the pressure using the quick release method–this means that you’ll move the valve from Sealing to Venting with the handle of a wood spoon or carefully with your hand. Hot steam will rush out, so keep your hands away from the top of the valve.
6. Remove the lid and mix up the egg roll filling. Finally, spoon the filling into the phyllo bowls and top with diced green onions.

Crockpot Directions for FIlling:

1. Brown the ground meat in a skillet and drain any excess liquid.
2. Dump all the eggroll cup ingredients into your slow cooker except for the green onions–set them aside for the topping. Mix the ingredients together well.
3. Cover the slow cooker with a lid. Cook on low for 4 hours or high for 2 hours.
4. Remove the lid, stir the egg roll filling again, and then spoon the filling into the phyllo bowls.
5. Top with green onions and enjoy.

Stove Top Directions for Filling:

1. Brown the ground meat in a skillet on high heat. Drain any excess liquid.
2. Add the cabbage, carrots and garlic powder.
3. Give it a quick stir then add the ginger, apple cider vinegar, coconut aminos and water. Stir the egg roll filling again to make sure everything is coated with the sauce.
4. Cover the skillet and then reduce the heat to medium low. Allow the egg roll filling to cook for about 7-10 minutes, stirring occasionally, until the cabbage is soft.
5. Remove the egg roll cup filling from the heat, and spoon the filling into the phyllo bowls. Top with green onions and enjoy.

Recipe Tips

• If you cannot cook the cups all at one time, lay a moist paper towel over the dough until you are ready to cook. This will keep the dough from drying out.
• If not eating these immediately, place them on a baking sheet and store them covered in a warm oven.

Weight Watchers Points:

These are healthy egg roll wonton cups that you can eat on Weight Watchers without any guilt. Each serving of 3 cups is just 2 Points on the 2023 Plan without sauce, 4 Points with Sauce.

For the myWW Plans, count 5 points Blue, Green, and Purple plans! You can’t ask for a better option when it comes to appetizers or a lunch or dinner choice.

More healthy Weight Watchers recipes

• Instant Pot Pad Thai with Tofu
• Instant Pot Beef Pho
• Weight Watchers Egg Roll in a Bowl
• Healthy Instant Pot Orange Chicken
• Healthy Drunken Noodles

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Healthy Egg Roll Cups Recipe

Created by: Becca Ludlum

Prep Time 15 minutes mins

Cook Time 30 minutes mins

Total Time 45 minutes mins

Servings 6 Servings

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These Egg Roll Cups are a delicious egg roll wrapper recipe–they're easy to make and a fun appetizer! Can be made in the Instant Pot, Crock Pot, and right on the stove.

Equipment

• Instant Pot 6 qt
• Kitchen Knife
• Coconut Aminos

Ingredients 

Egg Roll Wonton Cups:

• ▢ 3 sheets phyllo dough made from whole wheat, will likely be organic
• ▢ 2 tsp avocado oil or spray

Egg Roll Filling:

• ▢ ½ lb. ground beef extra lean, can also use turkey or sausage
• ▢ ½ tsp garlic powder
• ▢ 1 tsp ginger minced
• ▢ 1 tsp apple cider vinegar
• ▢ 1 cup carrots peeled and shredded
• ▢ 3 cups cabbage shredded
• ▢ 2 tbsp coconut aminos or low sodium tamari or soy sauce
• ▢ ¼ cup water
• ▢ ¼ cup green onions

Coconut Amino Ponzu Sauce

• ▢ ½ cup coconut aminos or low sodium tamari or soy sauce
• ▢ 1 tsp lemon juice

Instructions

Coconut Amino Ponzu Sauce

• Mix the coconut aminos and lemon juice together in a small bowl. Set aside and use to garnish the appetizers.

Wonton Wrapper Cups:

• Preheat the oven to 375 degrees F.
• Lay 1 sheet phyllo dough flat. Lightly brush or spray the sheet with a little oil, then fold the phyllo sheet in half.
• Brush or spray the phyllo sheet once more with a little oil and fold in half one last time.
• Cut the dough into 6 equal rectangles about 2 inches wide. Repeat with other 2 sheets of phyllo dough. You will have 18 stacks of dough when you are done.
• Lightly grease the back of a mini cupcake pan. Lay each stack of dough over the back of each cup on the pan. Carefully press down to form a bowl.
• Brush or spray the cups with cooking spray one last time, then bake in the oven for 10 minutes. Let the cups cool, then remove from the cupcake pan. Repeat until all the cups are cooked.

Instant Pot Directions:

• Turn the Instant Pot to sauté mode. Add the ground beef to the Instant Pot and brown.
• Turn off the Instant Pot and drain any excess liquid from the beef.
• Add the cabbage, carrots, and garlic powder.
• Give it a quick stir then add the ginger, apple cider vinegar, coconut aminos, and water. Stir the egg roll filling again to make sure everything is coated with the sauce.
• Close the lid and turn the pressure valve to sealing. Cook on high pressure using the "manual" or "pressure cook" setting for 0 minutes. Release the pressure using the quick release method.
• Remove the lid and mix up the egg roll filling. Finally, spoon the filling into the phyllo bowls and top with green onions.

Slow Cooker Directions:

• Brown the ground beef in a skillet and drain any excess liquid.
• Dump all the eggroll filling ingredients into your slow cooker except the green onions. Mix the ingredients well.
• Cover the slow cooker with a lid. Cook on low for 4 hours or high for 2 hours.
• Remove the lid, mix up the egg roll filling again and then spoon the filling into the phyllo bowls.
• Top with green onions and enjoy.

Stove Top Directions:

• Brown the ground beef in a skillet on high heat. Drain any excess liquid.
• Add the cabbage, carrots, and garlic powder.
• Give it a quick stir then add the ginger, apple cider vinegar, coconut aminos, and water. Stir the egg roll filling again to make sure everything is coated with the sauce.
• Cover the skillet and then reduce the heat medium low. Allow the egg roll filling to cook for about 7-10 minutes, stirring occasionally, until the cabbage is soft.
• Remove the egg roll filling from the heat. Spoon the filling into the phyllo bowls and top with green onions.

Video

Notes

Note: If you cannot cook the cups at one time, lay a moist paper towel over the dough until you are ready to cook. This will keep the dough from drying out.

Weight Watchers Points

Each serving of 3 cups: 5 Blue Plan Points | 5 Green Plan Points | 5 Purple Plan Points

Nutrition

Calories: 567kcal | Carbohydrates: 84g | Protein: 17g | Fat: 16g | Saturated Fat: 5g | Cholesterol: 27mg | Sodium: 1181mg | Potassium: 354mg | Fiber: 4g | Sugar: 3g | Vitamin A: 3640IU | Vitamin C: 15mg | Calcium: 46mg | Iron: 6mg

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