snacks Archives » Kay's Clean Eats

Pregnancy Blueberry Smoothie

This Pregnancy Blueberry Smoothie is loaded with nutritious and filling ingredients for mama and baby!

If it wasn’t for smoothies, soups, and stews this baby would be living off bagels in the first trimester! Smoothies go down easy and are full of nutrition anyone can enjoy, but especially for all my pregnant mamas out there! It’s important to get baby off to a great healthy start from the get-go!

I think it’s important for me to note that pregnancy is a great time to enjoy and splurge on those pregnancy cravings. However, it is equally as important to ensure mama and baby get the right nutrients to help you and baby thrive!

I loaded this smoothie up with organic blueberries, banana, greek yogurt, almond butter, dates, chia seeds, and oat milk but any milk will work. This blend is full of protein and healthy fats to help your growing baby! 

Ingredients in Pregnancy Blueberry Smoothie

  • Blueberries: they are especially rich in folate and vitamin c which help our bodies absorb iron. Blueberries are also rich in antioxidants, which is something we all need.
  • Greek Yogurt: hello cell growth, greek yogurt is full of protein and calcium. The probiotics are greek yogurt also help promote and healthy and happy gut. If you’re not consuming enough calcium baby will take stores from your body, its so important for bone development so make sure you are consuming enough calcium to benefit both you and baby!
  • Banana: they are full of water-soluble vitamin B6. B6  is necessary for the development of the central nervous system of the baby. I like to keep a banana in my purse whenever I need a quick snack. 
  • Chia Seeds: My favorite superfood, rich in omega-3, fiber, and protein. They keep you full longer and also aid in baby brain and eye development.
  • Dates: they have been found to increase cervical ripening and decrease the length of labor! A must add to your pregnancy diet ladies!
  • Almond Butter:  rich in magnesium, which can help nix those AWFUL nighttime leg cramps and help aid in the prevention of preeclampsia.
  • Oat Milk: High in fiber and will help with constipation. 

 

Love easy and healthy recipes, also try

Yield: 2 servings

Pregnancy Blueberry Smoothie

Pregnancy Blueberry Smoothie
Prep Time 5 minutes
Total Time 5 minutes

Ingredients

  • 1 cup  blueberries, fresh or frozen (organic if possible)
  • 1 tbsp almond butter
  • 1/2 cup plain Greek Yogurt (can sub vanilla Greek Yogurt)
  • 3 medjool dates, pitted
  • 1 banana, fresh or frozen
  • 1 tbsp chia seeds
  • 1/2 cup oat milk
  • 1 cup of ice

Instructions

  1. Place all ingredients in your blender and blend on high till smooth! If you like a thicker smoothie use a frozen banana and blueberries.
  2. Top smoothie with your favorite nuts or seeds, greek yogurt, and a dash of cinnamon. Enjoy

Easy Egg Bites ( Muffin Tin Recipe)

You are going to love these amazing Egg Bites, they are perfect for that HANGRY o’clock, or just a grab and go breakfast. This recipe is freezer friendly and a simple reheat whenever you need a quick snack or breakfast.

 Easy Egg Bites are simply little frittatas if you will. They have veggies, cheese, and meat if you like. Whatever you like in your eggs you can pretty much throw in egg bites. I used baby greens, tomatoes, bacon, and cheddar cheese. This is one of my favorite combos!

The idea is not to overload your muffin slots with too much, you don’t want these tasting like a salad, ha. Each muffin cup should have a feel-good amount of fillings to still taste like an egg bite. 

Can you freeze Egg Bites 

Absolutely! Cook them as directed, let them fully cool and transfer them to a flat surface tray like a cookie sheet or cutting board. Place them in the freezer for 1 hour then transfer them to a freezer-friendly container. 

To Reheat 

You can pop these in the microwave and reheat 1-2 mins from frozen, or 30 seconds from the refrigerator. These also reheat great int he oven or toaster oven.

Recipe Variations 

You can add in or omit anything you want, recipe time should remain the same. If you will be using potatoes they will need to be cooked first. You can easily make this vegetarian friendly or dairy-free. 

Love easy and delicious breakfasts, also try Chia Pudding and Oats Breakfast BowlHealthy Waffles with Strawberry ToppingSpinach, Mushroom, and Feta Quiche, and Kale, Broccoli, and Cheddar Quiche.

Yield: 12 egg bites

EASY EGG BITES (MUFFIN TIN RECIPE)

EASY EGG BITES (MUFFIN TIN RECIPE)

You are going to love these amazing Egg bites, they are perfect for that HANGRY o'clock, or just a grab and go breakfast. This recipe is freezer friendly and a simple reheat whenever you need a quick snack or breakfast.

Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes

Ingredients

  • 1/2 cup baby greens, chopped ( baby spinach works great)
  • 1 small tomato, diced and seeded
  • 4 strips bacon, cooked and crumbled
  • 1/4 cup shredded cheddar cheese
  • 7 large eggs
  • 1/4 cup milk ( if using almond use unsweetend)
  • salt and pepper to taste

Instructions

  1. Preheat oven to 350 degrees F.
  2. Spray muffin tin generously with nonstick spray.
  3. In a medium bowl mix eggs, milk, salt, and pepper to taste.
  4. To each muffin slot, add about 1 tbsp of greens, tomatoes, bacon, and a sprinkle of cheese.
  5. Pour over egg mixture to each slot leaving little room at the top.
  6. Bake egg bites for 20 minutes. If the top is not fully cooked return to the oven cooking in 3-minute increments. Enjoy!

Cashew Date Bars

Cashew Date Bars are a healthy and easy recipe. They are the perfect energizing grab-and-go snack that is vegan, gluten-free, and refined sugar-free. 

Need a quick healthy snack, these Cashew Date Bars are absolutely perfect. These bars are seriously so easy to make and store great in the fridge. You can have a healthy snack all week that also satisfies your sweet tooth. Before COVID lockdown I would eat one of these before my cycle class for energy! So dang delicious and easy to digest. 

So now that we have established how easy these are to make, let’s go over the ingredients you will need to make Cashew Date bars.

  • Medjool dates ( the softer gooey ones are best)
  • cashew butter ( can sub almond or peanut butter)
  • 1/2 cup sunflower seeds
  • 1/4 cup hemp seeds
  • 1 tsp cinnamon
  • 1 tsp vanilla extract
  • salt

These are wholesome and easy ingredients. Some optional add-ins would be.

  • chocolate chips
  • dried cherries or any dried fruit

 

Love health snacks, also try Blueberry Protein Oatmeal Cups and The Best Almond Flour Banana Muffins.

Yield: 8 Bars

Cashew Date Bars

Cashew Date Bars

Cashew Date Bars are and healthy and easy recipe. They are the perfect energizing grab-and-go snack that is vegan, gluten-free, and refined sugar-free. 

Prep Time 15 minutes
Total Time 15 minutes

Ingredients

  • 1 cup Medjool dates, pitted
  • 1/2 cup cashews
  • 1/2 cup cashew butter
  • 1/2 cup sunflower seeds
  • 1/4 cup hemp seeds
  • 1 tsp cinnamon
  • 1 tsp vanilla extract
  • 1/4 tsp salt
  • 1 tbsp toasted sesame seeds  

Instructions

  1. Lightly spray a 9 x 5-inch loaf pan with cooking spray then line it with parchment paper for easy removal.
  2. To a food processor add dates, cashew butter, cashews, sunflower seeds, cinnamon, vanilla extract, and salt.
  3. Pulse ingredients till dough-like texture forms, there will be some chunks intact.
  4. Press mixture evenly into loaf pan and sprinkle with sesame seeds.
  5. Refrigerate for 1 hr, then cut bars into squares. Store in refrigerator.

Fresh Mango Salsa

This fresh mango salsa is a quick and easy recipe with so much flavor. Made in one bowl with 6 ingredients and the perfect topping to all your Mexican dishes!

The first time I had mango salsa was when I was a deli manager and Mother’s Market, its a health food store in Southern California. I oversaw all the premade dishes and well sampled every single one!! There is nothing quite like mango salsa, its tropical, sweet, and spicy! Love it on fish tacos and with Orange Chipotle Chicken tacos!

This mango salsa can brighten any dish its adds such delicious flavor! We frequently throw it in our nourish bowls and ontop taco salads. Mangos can be quite pricy when they are not in season but in the season you can usually score them for 69 cents apiece around here! Seasonal produce always tastes best, when I saw mangos at 69 cents I had to buy at least 5!  The first mango recipe I made was Mango Salsa to go with our tacos. 

With Cinco de Mayo around the corner, I knew I had to whip up a batch,  the kids love this with tortilla chips they make it disappear pretty quick! Lucky for you this Mango Salsa is so easy to make. I sometimes will swap the red bell pepper for a tomato. If you don’t have either you can leave it out and this salsa will still be so delicious! I try to keep mine mild because of the kids, but feel free to add more jalapeno.

Love Mexican dishes also try Pico de Gallo and Authentic Carne Asada. 

Fresh Mango Salsa

Prep Time 10 minutes
Total Time 10 minutes

Ingredients

  • 2 mangoes, peeled, pitted and diced
  • 1 red bell pepper, cored and seeded
  • 1/4 cup of diced red onion
  • 1-2 jalapeño, seeded and diced
  • 2 limes, juice of
  • 1/2 cup cilantro leaves
  • salt and pepper to taste

Instructions

  1. In a bowl toss all ingredients together till combined. Season with salt and pepper to taste. Enjoy!
  2. Serve immediately, or store in the refrigerator for up to 3 days.

Strawberry Banana Donuts

These Strawberry Banana Donuts are made with fresh fruit and yogurt. They are a healthier alternative to traditional donuts with half the sugar and baked not fried. They will give you the sweetest start to your day!

Donuts, oh gosh I love them! I live by one of the best donut shops in OC, OLIBOLI, its a blessing and a curse. I love to splurge on a deep-fried donut every once in a while. But it’s noting it is nothing would make it a habit of. I created these Strawberry Banana Donuts for a quick and easy breakfast. Now that the schools have shut down for the rest of the school year three meals, three times a day plus snacks oh my goodness its a lot! And that’s coming from a girl who loves to cook and create!

This whole ‘stay at home order’ has been a giant learning experience. There has been a lot of good and also a lot of rough patches along the way. We are now in week 4 and I am just starting to get the hang of a somewhat normal routine. The hardest part for me has just been the exhaustion the first trimester of pregnancy brings and with the kids home 24/7 there is no rest for this mama! Trying to make things easier on myself by doing a lot of make ahead meals. These Strawberry-banana donuts are perfect for a quick snack or breakfast. 

Making food ahead of time sure does lessen the number of dishes needing to be done too! 

How to make Strawberry Banana Donuts 

I choose to use simple ingredients. I love the addition of yogurt to baked goods its gives so much flavor and also keeps things moist!

  • Preheat the oven to 350 degrees F and grease a standard size donut pan. 
  • Start by combining your dry ingredients, flour, salt, and baking powder, then set aside. 
  • Next, mash your banana and half of your strawberries. Stir in egg, vanilla, yogurt, and coconut oil. 
  • Stir the yogurt mixture into the flour mixture along with the remaining strawberries till combined.  
  • Spoon the batter into your prepared pan, smoothing out the tops with a greased spoon. 
  • Bake donuts for 17-20 minutes or until the top is firm to touch. Let donuts cool 5 minutes before removing them from pan. Once removed from pan let them cool completely. 
  • For the frosting beat together your cream cheese and honey. Drizzle or spread donuts with frosting. 

 

Love easy baked goods also try Almond Flour Banana Bread,Strawberry Pop Tarts, and Pumpkin Breakfast Cookies.

Yield: 8 donuts

Strawberry Banana & Donuts

Strawberry Banana & Donuts

These Strawberry Banana Donuts are made with fresh fruit and yogurt. They are a healthier alternative to traditional donuts with half the sugar and baked not fried. They will give you the sweetest start to your day!

Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes

Ingredients

  • 1 medium mashed banana
  • 3/4 cup strawberries, cut into small pieces
  • 1/4 cup plain yogurt
  • 2 tbsp coconut oil
  • 1 tsp vanilla extract
  • 1 egg
  • 1/3 cup agave (can sub honey)
  • 1 3/4 cups flour 
  • 1/2 tsp baking powder
  • pinch of salt

Cream Cheese Frosting

  • 3 oz cream cheese
  • 2 tbsp honey (can sub agave)

Instructions

  1. Preheat the oven to 350 degrees F. Spray a standard size donut pan with nonstick spray.
  2. Combine your flour, baking soda, and salt, set aside.
  3. In a large bowl mash your banana and half of your strawberries. Stir in the agave, yogurt, coconut oil, and vanilla extract.
  4. Stir the yogurt mixture into the flour mixture along with the remaining strawberries till combined.
  5. Spoon the batter into your prepared pan, smoothing out the tops with a greased spoon. Bake donuts for 17-20 minutes or until the top is firm to touch. Let donuts cool 5 minutes before removing them from pan. Once removed from pan let them cool completely.
  6. For the frosting beat together your cream cheese and honey. Drizzle or spread donuts with frosting. Enjoy!

Pico de Gallo

Pico de Gallo is a Mexican salsa made of fresh tomatoes, red onion, cilantro, and lime. It is the ultimate topper to your nachos, burritos, quesadillas, and tacos! Best of all its always delicious with some tortilla chips! It is so versatile and tastes great on so many dishes!

Pico de Galo

 Growing up with a Mexican mother I was absolutely spoiled with some of the best authentic Mexican food! Pico de Gallo is an easy salsa and tastes great on just about anything, it is also great as a lower calorie salad dressing replacement! Currently, I am eating it with tortilla chips as I type and get crumbs all over myself, ha!

Storing it is easy and one of my favorite ways to do so is in a wreck jar, it will last 3-4 days in the fridge. This week, in particular, we are having lots of Mexican dishes. I made 3lbs of Authentic Carne Asada for some tacos, fajita quesadillas, and some nachos of course! And guess what?! They will all be topped with this insanely delicious Pico de Gallo! 

How do you make pico de gallo

  1. Dice tomatoes, onion, and cilantro and place in a bowl.
  2. Squeeze in your fresh lime and season with salt and pepper. 
  3. Serve with some tortilla chips or on some of your favorite Mexican dishes!

Love amazing sauces and dips also try Chipotle Cashew Cream!

Yield: 6

Pico de Gallo

Pico de Gallo

Pico de Gallo is a Mexican salsa made of fresh tomatoes, red onion, cilantro, and lime. It is the ultimate topper to your nachos, burritos, quesadillas, and tacos! Best of all its so fantastic to eat with some tortilla chips! It is so versatile and tastes great on so many dishes!

Prep Time 10 minutes
Total Time 10 minutes

Ingredients

  • 4 medium vine ripe tomatoes, seeded and diced finely ( Roma tomatoes work great too) 
  • 1/2 cup red onion, finely diced 
  • 1 jalapeño, finely diced 
  • 1 small head cilantro, chopped finely 
  • 1 1/2 limes, juiced
  • salt and pepper to taste 

Instructions

  1. Toss your tomatoes, onion, and cilantro together. Squeeze in your lime just and season with salt and pepper to taste. Store in the fridge. Serve with tortilla chips or your favorite Mexican dishes, enjoy!

Notes

If you are more sensitive to spicy foods remove the jalepeño seeds.

Almond Flour Banana Bread

This Almond Flour Banana Bread is perfectly sweet and nutritious. This one bowls recipe is Made with wholesome ingredients, it is gluten-free and refined sugar-free. It is the perfect recipe when you have extra ripe bananas!

I have a little secret, every week I buy excess bananas just so I can make banana baked goods! With a drizzle of peanut butter on top of Almond Flour Banana Bread, you instantly have the best snack ever! Or if your feeling a little extra try some mascarpone on a slice of this bread, unreal, your welcome! 

So how many of you are at the stage of quarantine were baking banana bread, haha! In all honesty, I have absolutely loved seeing all the bread-making going on in the foodie world! Looks like everyone is getting there bake on, after all, we all have the time in quarantine. 

I made the decision to make this bread after I cleaned the entire kitchen, it must have been like 9 pm. However the bananas were on their last hour of life it was a do or die situation, so yeah you bet I saved those bananas! Almond Flour Banana Bread and I have a history of failure 😭😭, I’ve been trying to perfect this texture for months whenever I had spotty bananas. There is nothing I hate more than MUSHY texture. Somehow I have finally stumbled upon the perfect portions for the moistest and delicious banana bread, woohoo!

Love health and easy baked goods, also try Banana Cinnamon OatmealGluten-Free Yogurt Banana Bread, and The Best Vegan Dark Chocolate Tart!

Yield: 10 slices

Almond Flour Banana Bread

Almond Flour Banana Bread

This Almond Flour Banana Bread is perfectly sweet and nutritious. This one bowls recipe is Made with wholesome ingredients, it is gluten-free and refined sugar-free. It is the perfect recipe when you have extra ripe bananas!

Prep Time 7 minutes
Cook Time 1 hour
Total Time 1 hour 7 minutes

Ingredients

  • 3 spotty ripe banans
  • 1/4 cup coconut sugar
  • 1 tsp vanilla extract
  • 1/8 tsp salt
  • 2 eggs
  • 1/4 cup coconut oil, melted
  • 2 cups almond flour
  • 1/4 cup tapioca flour 
  • 1 tsp baking powder
  • 1/2 cup chocolate chips + 1 tbsp

Instructions

  1. Preheat your oven to 350 degrees F. Line a loaf tin with parchment paper and set aside.
  2. In a medium bowl mash your bananas. Whisk them together with the coconut sugar, vanilla extract, eggs, and coconut oil. Add in the almond flour, tapioca flour, salt, and baking soda. Using a spoon whisk till combined. Fold in chocolate chips.
  3. Transfer batter to your prepared loaf pan and smooth out the top. Sprinkle with 1 tbsp of chocolate chips. Bake for 1 hour or until a toothpick inserted in the center comes out clean. Let banana bread completely cool before serving. As with all banana bread, it tastes best the next day! Enjoy

Strawberry Pop Tarts

Strawberry Pop-Tarts are made with flakey pie crust,  strawberry jam filling, and a sweet glaze to top it off. This recipe is easy to make and a huge hit with everyone!

Strawberry Pop Tarts were my absolute favorite snack growing up! My parents were rather strict when it came to food so they always got us the ones at Trader Joes, but even those were so delicious! I got the idea on my run this morning, yes I was thinking about food and running, haha! It just popped in my head and I couldn’t get the idea out so I knew it was time to give these a try! 

I had premade pie crust in the freezer for some time now, I think Trader Joe’s brand pie crust is the best tasting. I used both sheets up for these Strawberry Pop Tarts. There is a lot of steps in this recipe however its fairly simple to make. You can eat these pop tarts warm, so dang delish, or room temp! The kids and I have already gobbled up 3 of the six that were made today! Hubby will definitely help himself to a few tonight too when we Netflix and chill! 

Never buy a store-bought pop tart again, there are so easy to make and taste so much better!!!

 Strawberry pop tarts

Recipe Steps

As I said, there are quite a few steps. Sometimes seeing that can overwhelm you, I totally get it! However, the steps are so easy here are a few pictures for guidance! 

  1. Start with a floured surface, roll out your pie dough, and trim off edges with a knife or pizza cutter.  
  2. Cut each pie crust into three strips, you will have a total of six. Add a spoonful of your strawberry jam mixture to one side of each strip. 
  3. Brush edges with egg. 
  4. Fold the top of the strip over. 
  5. Using a fork crimp edges together on all 4 sides. 

 

Love baked goodies, also try Easy Sugar Cookies + Glaze, Chocolate Crinkle Cookies, and Monster Rice Krispies Treats

Yield: 6

Strawberry Pop Tarts

Strawberry Pop Tarts

Strawberry Pop-Tarts are made with flakey pie crust,  strawberry jam filling, and a sweet glaze to top it off. This recipe is easy to make and a huge hit with everyone!

Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes

Ingredients

  • 2 whole refrigerated pre-made pie crusts 
  • 1/2 cup strawberry jam ( any fruit spread will work)
  • 1 tbsp arrowroot (can sub corn starch)
  • 1 egg

Icing

  • 1 cup powder sugar
  • 4 tsp water (or more as needed)

Instructions

  1. Preheat the oven to 400 degrees F. Line a baking sheet with parchment paper and set aside.
  2. In a small bowl whisk, one egg set aside. In another small bowl mix together your jam and arrowroot set aside.
  3. On a floured workspace slightly roll out your pie crust.
  4. With a pizza cutter or knife trim off round edges. Divide the crust evenly into three strips. Do this for your other pie crust too.
  5. Spoon about 1 1/2 tbsp of jam on one end of each strip. Brush the edges with egg and fold the dry end over.
  6. Using a fork crimp the edges together on all four sides. Repeat for all pop tarts.
  7. Transfer pop tarts to the prepared baking sheet and bake for 22-25 minutes or until edges are slightly golden, let cool.
  8. Whisk together powder sugar and water to create your icing glaze. Spoon over icing over pop tarts and immediately pour on your sprinkles before icing sets.
  9. Serve them warm or at room temperature, both are delicious! Enjoy

Blueberry Protein Oatmeal Cups + Video

Blueberry Protein Oatmeal Cups are a great make-ahead breakfast and a perfect healthy snack between meals to keep you satisfied. They are vegan, gluten-free, and delicious!

blueberry oatmeal cups

I love New Year’s and I love cleaning up my diet after the holidays, it just feels so right! I am well aware of the failure rate for New Year’s resolutions is about 80%, however, one of the best ways to set yourself up for healthy eating is to meal prep. 

Meal prep is not my favorite but it sure as heck saves me from a bag of chips. I like to have snacks ready to go especially in the afternoons when I am carting my kids around. With the addition of protein powder to these Blueberry Protein Oatmeal Cups, you can be filled and energized. Both my kids love them with mini chocolate chips. These oatmeal cups are great for everyone! 

Serve Blueberry Protein Oatmeal Cups with your favorite nut butter and you have yourself a delicious snack!

How To Make Blueberry Protein Oatmeal Cups 

  1. Preheat your oven to 350 degrees F. Prepare your muffin tin by spraying with cooking spray or lining with liners.
  2. In a large mixing bowl mash your banana. 
  3. Add in almond milk, maple syrup, cinnamon, baking powder, salt, oats, and blueberries. Stir till combined. Lastly, add in 2 scoops of vegan vanilla protein powder and stir till combined. 
  4. Evenly divide the mixture into your muffin cups. 
  5. Bake for 25 minutes or until firm. Let cool before removing them.

Storing Blueberry Protein Oatmeal Cups

These oatmeal cups will last in the fridge for 7 days stored in a ziplock lock bag or sealed container. 

Love easy vegan recipes, also try Vegan Banana Cinnamon Muffins!

Yield: 12-15

Blueberry Protein Oatmeal Cups

Blueberry Protein Oatmeal Cups

Blueberry Protein Oatmeal Cups are a delicious, healthy, and foolproof. They are a great make-ahead breakfast and a perfect healthy snack between meals to keep you satisfied. 

Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes

Ingredients

  • 1 medium ripe banana
  • 2 cups almond milk
  • 1 1/2 tsp cinnamon
  • 1 tsp baking powder
  • 1/4 cup maple syrup
  • 3 cups gluten-free rolled oats
  • dash of salt
  • 2 cups blueberries
  • 2 scoops vegan vanilla protein powder

Instructions

    Preheat your oven to 350 degrees F. Prepare your muffin tin by spraying with cooking spray or lining with liners.
    In a large mixing bowl mash your banana. 
    Add in almond milk, maple syrup, cinnamon, baking powder, salt, oats, and blueberries. Stir till combined.
    Lastly, add in 2 scoops of vegan vanilla protein powder and stir till combined. 
    Evenly divide the mixture into your muffin cups. 
    Bake for 25 minutes or until firm. Let cool before removing them.

Air Fryer Veggie & Tofu Egg Rolls {Easy Egg Roll Recipe}

Air Fryer Egg Rolls are the most delicious vegan-friendly snack, appetizer or meal! Not fried, packed with healthy veggies and tofu and cooks in 8 minutes! Veggie Egg Rolls are the perfect healthy food everyone will love. 

Everyone loves eggrolls espically with sweet chili dipping sauce! I love the crunch mixed with all the sauteed veggies. Lucky for all of us I have created this recipe without all the oil or deep frying used in traditional egg rolls. Air Fryer Egg Rolls have all same the crunch and flavor as traditional egg rolls. 

Where do you buy Egg Roll Wrapper?

Most stores carry egg roll wrappers, generally in the refrigerated aisle by the bottled dressings! If you go to an Asian market you will find much more verity, shapes and sizes.  There is a difference between spring roll wrapper and egg roll wrappers, make sure you are purchasing egg roll wrappers! 

What do you put in egg rolls?

Honestly, this is a recipe that is easily customizable. I kept mine meat-free, however, if you choose to add meat make sure it’s fully cooked before adding to your egg roll mixture. This version of egg rolls has:

  • Egg Roll Wrappers
  • Shredded Cabbage
  • Diced Mushroom
  • Crumbled Tofu
  • Shredded Carrots 
  • Green Onion
  • Flavorings: Tamari, Rice Vinegar, Salt & Pepper, Garlic Powder, and Onion Salt
  • Sesame Oil & Avocado Oil

If you choose to add meat make sure its fully cooked, shrimp, cooked sausage, chicken or beef are great add-ins. 

How do you wrap an egg roll?

  1. Set up a small station for you to wrap the rolls. I like to use a cutting board. 
  2. Place the wrapper on your cutting board, you want a diamond shape, so it should be pointing at you. 
  3. Place about 3 tbsp of your filling in the center. Roll up the bottom point so it just covers the filling.
  4. Fold in the left side of your wrapper to cover the center and then fold in the right side to cover the left side. It will like an envelope!
  5. Starting at the bottom roll your egg roll up to the top point, brush some water over the top point and seal your egg roll. If your sides need sealing brush them with water too.
  6. Repeat till finished with your egg roll filling. Love egg rolls, also try Egg Roll in a Bowl!

 

Yield: 10-12 egg rolls

Air Fryer Veggie & Tofu Egg Rolls {Easy Egg Roll Recipe}

Air Fryer Veggie & Tofu Egg Rolls {Easy Egg Roll Recipe}

Air Fryer Egg Rolls are absolutely Delicious! Perfect as a meal, snack or crowd-pleasing appetizer! Not fried, and packed with veggies these egg rolls will be ready in minutes!

Prep Time 7 minutes
Cook Time 8 minutes
Total Time 15 minutes

Ingredients

  • 12 Egg roll wrappers
  • 3/4 cups shredded carrots
  • 1 1/4 cup mushrooms finely diced
  • 2 cups bean sprouts
  • 3 cups cabbage
  • 1 14 oz block of firm tofu, pat dry and crumbled
  • 1 tbsp sesame oil
  • 1 tbsp avocado oil (reserved for brushing over egg rolls)
  • 1/2 tsp black pepper
  • 1 tbsp onion salt
  • 1 tbsp garlic powder
  • 2 tbsp Tamari
  • 1 1/2 tbsp rice vinegar
  • 1/3 cup cilantro leaves
  • Sweet Red Chili Dipping Sauce ( I love Thai Kitchen brand)

Instructions

  1. Preheat a frying pan over medium-high heat.
  2. Add the sesame oil & crumbled tofu. Cook for 2-3 mins stirring often.
  3. Add in the carrots, mushrooms, beans sprouts and cabbage. Cook down for 2-3 minutes till cabbage is wilted.
  4. Add in tamari, spices, and rice vinegar, and cilantro leaves. Stir till well combined and remove from heat.
  5. Assemble egg rolls (detailed description in my post). Brush avocado oil or olive oil over the egg rolls. Brush the bottom of your air fryer basket with oil.
  6. Place egg rolls in your basket seam side down and not touching each other.
  7. Air Fry at 400 for 8 minutes turning once at halfway.

Skillet

Heat a cast-iron skillet and place in enough avocado oil to cover the pan. Place seam side down and cook till brown flip and repeat, may need to add more oil. Place on a plate with paper towels to help absorb oil.

Nutrition Information:

Yield:

12

Serving Size:

1 { 4 Freestyle Points}

Amount Per Serving: Calories: 127Total Fat: 2gSaturated Fat: 0gTrans Fat: 0gUnsaturated Fat: 0gCholesterol: 3mgSodium: 859mgCarbohydrates: 25gFiber: 3gSugar: 3gProtein: 8g