High-Protein Cheeseburger Egg Rolls

🍔 High-Protein Cheeseburger Egg Rolls

Crispy outside, juicy cheeseburger filling inside — packed with protein and perfect for air fryer or oven.

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📝 Ingredients (Makes 10 egg rolls)

🔹 Filling

• 1 lb (450g) lean ground beef (90–93% lean)

• ½ small onion, finely diced

• 2 cloves garlic, minced

• ½ tsp salt

• ½ tsp black pepper

• 1 tbsp sugar-free ketchup

• 1 tsp yellow mustard

• 1 tbsp pickle relish (optional but authentic!)

• 1 cup reduced-fat shredded cheddar cheese

🔹 Wrap

• 10 egg roll wrappers
  (For lower carb: use high-protein/low-carb tortillas cut and rolled tightly)

• Olive oil spray (for baking/air frying)

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👩‍🍳 Instructions

1. Cook filling:
   In a skillet, cook ground beef and onion until browned. Drain excess fat.
   Add garlic, salt, pepper, ketchup, mustard, and relish. Cook 1–2 more minutes.
   Remove from heat and let cool slightly. Stir in cheese.

2. Assemble:
   Place filling (about 3 tbsp) in center of wrapper.
   Fold bottom corner over filling, fold in sides, and roll tightly.
   Seal edge with a little water.

3. Cook:

   Air Fryer:

   • 375°F (190°C) for 8–10 minutes

   • Spray lightly with oil

   • Flip halfway

   Oven:

   • 400°F (200°C) for 15–18 minutes

   • Bake until golden and crispy

4. Let cool 5 minutes before serving.

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🔥 Nutrition (Per Egg Roll – Approximate)

• Calories: 180

• Protein: 14–16g

• Carbs: 10–12g

• Fat: 9g

(Macros vary based on wrappers used.)

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🥣 High-Protein Dipping Sauce

Mix:

• ½ cup plain Greek yogurt

• 1 tbsp ketchup

• 1 tsp mustard

• 1 tbsp finely chopped pickles

👉 Adds ~5g extra protein per serving.

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💡 Make It Even Higher Protein

• Add ¼ cup blended cottage cheese into the meat mixture.

• Use extra lean beef + extra cheddar for more protein per calorie.

• Turn into a cheeseburger egg roll bowl (skip wrapper) for low carb.