If you’re craving the crispy, savory goodness of egg rolls without the guilt, you’re in for a treat! Air fryer egg rolls are a healthier alternative to traditional deep-fried versions. Perfect for those following the Weight Watchers program, these egg rolls are not only delicious but also packed with flavor and crunch. Let’s dive into the recipe, tips, and everything you need to know to make them perfect every time.
Ingredients
Here’s what you’ll need for about 10 egg rolls:
- 1 cup coleslaw mix (shredded cabbage and carrots)
- 1/2 cup cooked chicken or turkey (shredded or finely chopped; lean protein is ideal)
- 1 tablespoon soy sauce (low-sodium recommended)
- 1 teaspoon sesame oil (optional, for extra flavor)
- 1/2 teaspoon garlic powder
- 1/2 teaspoon ground ginger (or 1 teaspoon fresh ginger, minced)
- 1/4 teaspoon black pepper
- 1 tablespoon green onions (chopped)
- 10 egg roll wrappers (find these in the refrigerated section of most grocery stores)
- Cooking spray (like olive oil or avocado oil spray)
Instructions
- Prepare the Filling
- In a skillet, heat sesame oil over medium heat (or skip if you’re avoiding oil altogether).
- Add the coleslaw mix, cooked chicken or turkey, soy sauce, garlic powder, ground ginger, and black pepper.
- Stir-fry for 3–4 minutes until the vegetables are slightly tender but still crunchy.
- Remove from heat and mix in the green onions. Allow the mixture to cool for a few minutes.
- Assemble the Egg Rolls
- Lay one egg roll wrapper on a clean surface with one corner pointing toward you (diamond shape).
- Place about 2 tablespoons of the filling in the center of the wrapper.
- Fold the bottom corner over the filling, tucking it snugly. Fold in the sides, then roll tightly to seal.
- Use a small dab of water to seal the final edge of the wrapper.
- Air Fry the Egg Rolls
- Preheat your air fryer to 375°F (190°C) for about 3–5 minutes.
- Lightly spray the egg rolls with cooking spray to ensure crispiness.
- Arrange the egg rolls in a single layer in the air fryer basket, ensuring they don’t touch.
- Cook for 8–10 minutes, flipping halfway through, until golden brown and crispy.
- Serve and Enjoy
- Serve the egg rolls warm with dipping sauces like low-sodium soy sauce, sweet chili sauce, or even a tangy Weight Watchers-friendly yogurt dip.
Tips and Tricks
- Don’t Overfill: Too much filling can cause the egg rolls to burst during cooking. Stick to about 2 tablespoons per wrapper.
- Seal Tightly: Ensuring a tight seal prevents the filling from spilling out. A dab of water or cornstarch slurry works wonders.
- Avoid Overcrowding: Air circulation is key in an air fryer. Cook in batches if needed.
- Extra Crispy Option: Brush a thin layer of egg wash on the wrappers before air frying for an extra golden and crispy texture.
- Freezer-Friendly: Assemble the egg rolls and freeze them before cooking. Cook directly from frozen, adding an extra 2–3 minutes to the cooking time.
Notes
- Weight Watchers Points: Depending on the brand of wrappers and ingredients, each egg roll is approximately 2–3 Weight Watchers points. Be sure to calculate based on your specific ingredients.
- Variations: Swap chicken for shrimp, pork, or tofu. Add spices like chili flakes for a kick, or include mushrooms for added depth.
- Gluten-Free: Use gluten-free wrappers or substitute rice paper (though they won’t get as crispy).
FAQs
1. Can I bake these instead of air frying?
Yes! Preheat your oven to 400°F (200°C), place the egg rolls on a parchment-lined baking sheet, and bake for 15–18 minutes, flipping halfway through. Spray lightly with cooking spray for a golden finish.
2. What if I don’t have an air fryer?
An oven or toaster oven works as a good alternative. For a stovetop method, use a nonstick skillet and cook over medium heat with minimal oil for a pan-fried version.
3. Can I make these vegetarian?
Absolutely! Omit the meat and increase the coleslaw mix or add protein-rich veggies like edamame or diced mushrooms.
4. How do I reheat leftovers?
Reheat in the air fryer at 350°F (175°C) for 3–4 minutes to regain crispiness.
5. Why are my egg rolls not crispy?
Ensure you spray them evenly with oil and don’t overcrowd the fryer. Uneven cooking or insufficient oil can result in a less crispy texture.
Making Weight Watchers Healthy Air Fryer Egg Rolls is not just about enjoying a healthy snack—it’s about experiencing the joy of a guilt-free, crispy treat. Experiment with fillings, customize the flavors, and savor every bite!
Weight Watchers Healthy Air Fryer Egg Rolls Recipe Card
Ingredients (Makes 10 Egg Rolls)
- 1 cup coleslaw mix (shredded cabbage & carrots)
- 1/2 cup cooked chicken or turkey (shredded or finely chopped)
- 1 tbsp soy sauce (low-sodium)
- 1 tsp sesame oil (optional)
- 1/2 tsp garlic powder
- 1/2 tsp ground ginger (or 1 tsp fresh ginger, minced)
- 1/4 tsp black pepper
- 1 tbsp green onions (chopped)
- 10 egg roll wrappers
- Cooking spray (olive oil or avocado oil)
Instructions
- Prepare the Filling
- Heat sesame oil in a skillet over medium heat (skip oil if preferred).
- Add coleslaw mix, cooked chicken or turkey, soy sauce, garlic powder, ginger, and black pepper.
- Stir-fry for 3–4 minutes until veggies are tender but slightly crunchy.
- Stir in green onions and let the mixture cool.
- Assemble the Egg Rolls
- Lay a wrapper on a clean surface, diamond-shaped.
- Place 2 tbsp of filling in the center.
- Fold the bottom corner over the filling, tuck tightly, fold in the sides, and roll up.
- Seal the edge with water or cornstarch slurry.
- Air Fry
- Preheat air fryer to 375°F (190°C).
- Spray egg rolls lightly with cooking spray.
- Place in a single layer in the basket, avoiding overlap.
- Cook for 8–10 minutes, flipping halfway, until golden and crispy.
- Serve
- Enjoy warm with your favorite dipping sauces like soy sauce or sweet chili sauce.