One of our family’s favorite Asian foods to indulge in is an egg roll.  One of the challenges on our heart-healthy journey is coming up with alternative ways to make some of our favorite foods healthier, but we nailed it on this one! These Mediterranean Inspired Egg Rolls are baked, not fried …. but you’d never know it!  These babes are crispy on the outside and filled with all the traditional flavors of the Mediterranean on the inside.

Mediterranean Inspired Egg Rolls are super easy to make and best of all, you won’t feel guilty enjoying a few of these healthy snacks.   These are the perfect appetizers on game day because let’s face it, isn’t gameday all about the food?! It won’t take long for these to disappear quickly, so if you’re serving a crowd, make a double recipe–everyone will be thank you for it!

Gather Together The Ingredients

• 2 tbsp olive oil
• ½ cup chopped onion
• ½ tsp chopped garlic
• 1 cup frozen cauliflower rice
• 2 cups fresh roughly chopped spinach
• 1 cup  diced cooked chicken
• 1 tsp dill
• 1 tbsp fresh parsley chopped
• ½ cup crumbled feta cheese
• ½ cup chopped kalamata olives
• 1 pkg egg roll wrappers

Prepare The Filling

First, preheat your oven to 375 degrees. Next, heat the olive oil in a large skillet, set over medium-high heat. Add the onion, and saute until soft. Add the garlic, frozen cauliflower rice, and spinach. Cook until spinach has wilted and cauliflower is soft, about 3-5 minutes.  Stir in the chicken. For this recipe we took a short-cut and purchased a pre-cooked rotisserie chicken from the store, certainly a huge time-saver! Continue, by adding the dill and parsley to the mixture and stir. Remove the skillet from the heat, and add in the feta cheese and kalamata olives. Doesn’t this sound delicious so far?!

It’s Time To Wrap!

Place one egg roll wrapper on a flat work surface.  In the center portion of the wrapper, place one tablespoon of filling.  To seal, fold the bottom over the filling, then bring in the left and right sides of the wrapper to the center.  Moisten the remaining edges of the wrapper with water. Roll up tightly, pressing the tip to seal. Repeat with the remaining wrappers.  Place egg rolls, seam side down on a baking sheet sprayed with nonstick cooking spray. Lightly spray each roll with cooking spray.

Let’s Bake These Mediterranean Inspired Egg Rolls!

Place the baking sheet in a preheated 375-degree oven and bake until the wrappers are golden brown, about 15-20 minutes,  flipping once about halfway through. Serve with Tzatziki Sauce for dipping.

A Few Tips

This recipe only calls for one cup of the rotisserie chicken. Use the remaining chicken in this easy to prepare weeknight meal of Mediterranean Quesadillas.  It’s a perfect dish for when you have leftover chicken and not a lot of time to start dinner from scratch. 

Skip the high sodium and sugars found in Asian dipping sauces. Instead, serve the egg rolls along with some homemade Tzatziki Sauce for an extra Mediterranean feel.

To reheat egg rolls, place a rack on a baking sheet and reheat in a 350 degree oven for 10 minutes. 

Have you made these Mediterranean Inspired Egg Rolls? We’d love to hear from you so leave a comment below!  If you make this recipe and share it on Instagram be sure to tag #hearthealthygreek. And never miss a new recipe by subscribing to our mailing list!

Mediterranean Inspired Egg Rolls

Healthy egg rolls filled with all the delicious traditional flavors of the Mediterranean! Oven-baked instead of fried, these tasty bites become the perfect healthy snack.

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Prep Time 25 minutes mins

Cook Time 20 minutes mins

Total Time 45 minutes mins

Course Appetizer, Side Dish, Snack

Cuisine Asian, Mediterranean

Servings 10 eggrolls

Calories 218 kcal

Ingredients

  

1x2x3x

• 2 tbsp olive oil
• 1/2 cup chopped onion
• 1/2 tsp chopped garlic
• 1 cup frozen cauliflower rice
• 2 cups fresh rough chopped spinach
• 1 cup diced cooked chicken
• 1 tsp dill
• 1 tbsp fresh Parsley chopped
• 1/2 cup crumbled feta cheese
• 1/2 cup chopped Kalamata olives
• 1 package egg roll wrappers

Instructions

 

• Preheat your oven to 375 degrees.
• Next, heat the olive oil in a large skillet, set over medium-high heat.
• Add the onion, and saute until soft.
• Add the garlic, frozen cauliflower rice, and spinach.
• Cook until spinach has wilted and cauliflower is soft, about 3-5 minutes.
• Stir in the chicken.
• Continue, by adding the dill and parsley to the mixture and stir.
• Remove the skillet from the heat, and add in the feta cheese and kalamata olives.
• Place one egg roll wrapper on a flat work surface.
• In the center portion of the wrapper, place one tablespoon of filling.
• To seal, fold the bottom over the filling, then bring in the left and right sides of the wrapper to the center.
• Moisten the remaining edges of the wrapper with water.
• Roll up tightly, pressing the tip to seal.
• Repeat with the remaining wrappers.
• Place egg rolls, seam side down on a baking sheet sprayed with nonstick cooking spray.
• Lightly spray each roll with cooking spray.
• Place the baking sheet in a preheated 375-degree oven and bake until the wrappers are golden brown, about 15-20 minutes, flipping once halfway through.
• Serve with Tzatziki Sauce for dipping.

Nutrition

Calories: 218kcalCarbohydrates: 28gProtein: 10gFat: 7gSaturated Fat: 2gCholesterol: 21mgSodium: 467mgPotassium: 167mgFiber: 2gSugar: 1gVitamin A: 667IUVitamin C: 11mgCalcium: 75mgIron: 2mg

Keyword Appetizer, cauliflower, Chicken, Dill, Egg Roll, Feta Cheese, Healthy Snack, Kalamata Olives, Side Dish, Snack, Spinach

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