These air fryer chicken egg rolls are a delicious and healthier alternative to traditional fried egg rolls. With only 1 Weight Watchers point per roll, they make for a guilt-free snack or appetizer.
This recipe is simple and quick, perfect for busy weeknights or gatherings. You can customize the filling with your favorite vegetables or spices to enhance the flavor.
Healthy Air Fryer Chicken Egg Rolls
Air fryer chicken egg rolls present a delightful twist on a classic favorite. These rolls are filled with a savory mixture of seasoned chicken and fresh vegetables, offering a satisfying crunch without the guilt of traditional frying.
With a preparation time of just 15 minutes and a cooking time of another 15, you can have a plate of these crispy delights ready in half an hour. The recipe yields eight egg rolls, making it perfect for a small gathering or a cozy night in.
Ingredients for Success
The key to achieving the perfect egg roll lies in the ingredients. You will need shredded cooked chicken, a coleslaw mix that combines cabbage and carrots, and fresh green onions for added flavor. A touch of soy sauce, garlic powder, and ginger powder enhances the overall taste.
Don’t forget the egg roll wrappers, which serve as the vessel for your delicious filling. A light spray of cooking oil ensures they crisp up beautifully in the air fryer.
Preparation Steps
Start by preparing the filling. In a large bowl, combine the shredded chicken with the coleslaw mix, green onions, soy sauce, and spices. Mixing these ingredients well ensures that each bite is packed with flavor.
Next, it’s time to assemble the egg rolls. Lay an egg roll wrapper on a flat surface, and place a few tablespoons of the filling in the center. Carefully fold the wrapper over the filling, tucking in the sides as you roll it tightly. This technique helps keep the filling secure during cooking.
Cooking to Perfection
Preheating the air fryer is an essential step to achieving that golden-brown exterior. Set your air fryer to 375°F (190°C) and let it warm up for about five minutes.
Once preheated, lightly spray the assembled egg rolls with cooking spray or brush them with oil. Place them in the air fryer basket in a single layer, ensuring they have enough space to cook evenly. Cook for 10 to 12 minutes, flipping them halfway through for an even crisp.
Serving Suggestions
After cooking, allow the egg rolls to cool slightly before serving. They pair wonderfully with a variety of dipping sauces, but sweet and sour sauce is a classic choice that complements the flavors perfectly.
Arrange the crispy egg rolls on a white plate, garnished with a small bowl of sauce on the side. The presentation on a rustic wooden table adds to the inviting appeal of this dish, making it a great option for gatherings or a satisfying snack.
Nutritional Benefits
These air fryer chicken egg rolls are not just tasty but also a healthier alternative to their fried counterparts. Each roll contains approximately 120 calories, with 10 grams of protein and only 3 grams of fat. This makes them a guilt-free option for those watching their dietary intake.
With their balanced nutrition and delicious flavor, these egg rolls are sure to become a favorite in your recipe repertoire. Enjoy them as an appetizer or a light meal, and feel good about your culinary choice!
Healthy Air Fryer Chicken Egg Rolls
These egg rolls are filled with seasoned chicken and fresh vegetables, then air-fried to crispy perfection. The recipe takes about 30 minutes from start to finish and yields 8 egg rolls.
Ingredients
- 1 cup cooked chicken, shredded
- 1 cup coleslaw mix (cabbage and carrots)
- 2 green onions, chopped
- 1 tablespoon soy sauce
- 1 teaspoon garlic powder
- 1 teaspoon ginger powder
- 8 egg roll wrappers
- Cooking spray or oil for brushing
Instructions
- Prepare the Filling: In a large bowl, combine the shredded chicken, coleslaw mix, green onions, soy sauce, garlic powder, and ginger powder. Mix well.
- Assemble the Egg Rolls: Lay an egg roll wrapper on a clean surface with a corner pointing towards you. Place 2-3 tablespoons of the filling in the center. Fold the bottom corner over the filling, then fold in the sides and roll tightly to seal. Repeat with remaining wrappers and filling.
- Preheat the Air Fryer: Preheat your air fryer to 375°F (190°C) for about 5 minutes.
- Cook the Egg Rolls: Lightly spray the egg rolls with cooking spray or brush with oil. Place them in the air fryer basket in a single layer, making sure they are not overcrowded. Cook for 10-12 minutes, flipping halfway through, until golden brown and crispy.
- Serve: Remove the egg rolls from the air fryer and let them cool slightly. Serve with your favorite dipping sauce, such as sweet and sour sauce or soy sauce.
Cook and Prep Times
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Total Time: 30 minutes
- Servings: 8 egg rolls
- Calories: 120kcal
- Fat: 3g
- Protein: 10g
- Carbohydrates: 12g