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My Arthritis-Friendly Egg Roll in a Bowl Recipe

Living Well

May 03, 2024

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Photographs provided by Alexis Rochester. Design by Alexis Lira.

Photographs provided by Alexis Rochester. Design by Alexis Lira.

by Alexis Rochester


Medically Reviewed by:

Amy Richter, RD


by Alexis Rochester


Medically Reviewed by:

Amy Richter, RD


There’s no egg in this egg roll in a bowl. It’s perfect to adapt to my needs, substituting foods that trigger my symptoms.

Egg rolls were one of my favorite foods at restaurants. But I rarely eat out anymore because it often causes an arthritic flare or enhances pain.

Sauces, extra sugar, oils, and preservatives have been an issue for me over the years while living with rheumatoid arthritis (RA), so I avoid these ingredients, which makes it hard to get food at restaurants. Often, many ingredients in restaurant foods are not even listed on the menu.

I enjoy cooking at home, so I can control exactly what goes into my dish, and I can pick the ingredients to fit my needs.

I like to make meals that are quick and healthy with arthritis-friendly ingredients.

This recipe for egg roll in a bowl has the same flavors and texture as an egg roll but with arthritis-friendly ingredients. It is ready in less than 20 minutes, making it a great weeknight meal idea.

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What makes this egg roll in a bowl arthritis-friendly?

The trend of an egg roll in a bowl has been around for a while. It’s not technically an egg roll, but it has all the ingredients in a bowl. I love that this trend emphasizes how recipes can be flexible for various food needs. I can make this arthritis-friendly for me.

Those of us who live with arthritis know that some foods can increase pain and inflammation. Though everyone is different, some foods are common triggers. Gluten, sugar, and preservatives can increase symptoms for many people, so it might be helpful to avoid them.

Here’s what makes this recipe a great choice for me and my flares.


About 15 years ago, my rheumatologist mentioned that gluten might be something to limit or watch for in my diet. Gluten is usually in wheat, barley, rye, and cereals.

I started limiting gluten, and I noticed a big difference in overall joint pain. I manage arthritic symptoms better when I limit gluten in my diet.

I make this recipe gluten-free by substituting soy sauce with coconut aminos. The taste and texture are almost the same. Regular soy sauce is not gluten-free, but coconut aminos are.

I buy coconut aminos online and use them often in cooking. Alternatively, you can buy a soy sauce labeled “gluten-free” if you can’t find coconut aminos at the store.

Low sugar

This recipe has a bit of natural honey to balance out the flavor. Other than that, it does not contain sugar.

Limiting sugar can be another crucial dietary choice for anyone with an autoimmune disease. For me, sugar is a big trigger. I limit added sugars to minimize flares, but I still enjoy small amounts of honey and other natural sugars.


I love eggs, but about 5 years ago, I noticed they were aggravating my symptoms. I eliminated eggs from my diet for several months and saw an improvement. This is another food I like to have in moderation.

Eggs are very nutritious, and not everyone has issues eating them, but they are definitely a food I limit.

Surprisingly, not all egg rolls contain eggs. It depends on the fillings and wrappers used. Some use rice paper as the wrapper, which often doesn’t contain eggs or gluten. So, you could use these to make a roll. I choose not to because it requires some skill and extra time.

If you enjoy eating eggs, you could also add one or two scrambled eggs to this recipe to make it a true egg roll (though still without the roll element). The flavor of this dish is perfect with or without eggs, so this is optional.

Quick and easy

I make this recipe as easy as possible, with as little cutting or preparation required. I buy ground meat that doesn’t require cutting or marination. I also buy a ready-prepared coleslaw mix.

The rest of the ingredients are mostly spices, and I have several grip-friendly measurement tools.

If you find zesting an orange difficult, you could substitute it with fresh orange juice.

Here’s how you can make this quick egg roll in a bowl recipe.

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This serves 2-3 people.

  • 1-2 tbsp olive oil or avocado oil (or your oil of choice)
  • 1 pound ground beef (you could use ground chicken or a vegetarian alternative)
  • 14-16 oz bag coleslaw mix
  • 4 tbsp coconut aminos
  • 1 tsp onion powder
  • 2 tsp garlic powder
  • ½ tsp ground ginger
  • salt and pepper to taste
  • 2 tbsp sriracha
  • 1 tbsp raw honey
  • zest of 1 orange
  • a sprinkle of sesame seeds (roughly 1 tsp)
  • 1 green onion chopped


  1. Add your choice of oil to a large frying pan or wok over a medium to high heat.
  2. Brown the ground beef (or alternative) and cook through.
  3. Next, add the coleslaw mix and let it cook until the coleslaw is soft.
  4. Add in the coconut aminos and all the spices, including the onion powder, garlic powder, ground ginger, and salt and pepper. Give it a good stir.
  5. After a few minutes, add the sriracha and honey, stirring the mixture until all is combined.
  6. Place each serving in a bowl.
  7. Top with fresh orange zest, sesame seeds, and green onion for garnish.
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What could you pair with this dish?

We make this for supper, so I love adding this on top of rice or cauliflower rice. We also eat this dish on its own or pair it with a side salad.

Feel free to choose your favorite side to complement this recipe.

Be ready to adapt any recipe

Finding foods that might trigger your symptoms can be really useful to manage your arthritis. It can be tedious to eliminate foods, especially ones you like. I definitely miss eating egg rolls in restaurants. But this recipe brings me a lot of joy, too, and it helps me avoid flares.

I hope you enjoy this recipe and that it gives you some ideas on adapting any dish to your needs.

Medically reviewed on May 03, 2024

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About the author

Alexis Rochester

Alexis Rochester is an investigative chemist, blogger, and founder of Chemistry Cachet. She shares science-based skin care, cleaning, gardening, and health tips. She was diagnosed with RA at age 10, so she has a passion for pain management tips and research, along with sharing her journey through this disease. She lives in Texas with her daughter, husband, and bulldog. You can find her posting pictures and fun stories daily on Instagram. Also look for Chemistry Cachet on Facebook, Pinterest, Twitter, and LinkedIn.

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