The new snack in town is better than deep-fried appetizers! The robust, smoky flavors of the Southwest are abundant in these Southwestern Baked Egg Rolls, which have a crispy exterior and a creamy interior. Imagine a golden-brown baked shell encasing black beans, corn, peppers, spices, and cheese that tastes as good as, if not better than, the fried version.
These baked egg rolls provide all the flavor without any of the grease, making them perfect for a party, game-day spread, or just a fun dinner option. They also freeze well, are very simple to make, and can be customized with your preferred fillings.
Southwestern Egg Rolls: What Are They?
Southwestern egg rolls, which draw inspiration from Tex-Mex and Southwestern American cooking, are usually prepared using a combination of:
- Black beans
- Corn
- Peppers with bells
- Chili powder and cumin are examples of spices.
- Cheese
- Occasionally, spinach or chicken
They are served with dipping sauces like avocado ranch, chipotle mayo, or salsa after being wrapped in an egg roll or wonton wrapper and either deep-fried or baked.
This baked version is a lighter (but no less flavorful) version of traditional egg rolls, retaining the crunchy shell while drastically reducing fat and calories.
Recipe for Baked Southwestern Egg Rolls
Ingredients (12 egg rolls)
Filling
Other:
- Twelve egg roll wrappers
- One beaten egg to seal the edges
- Cooking spray or olive oil spray
- Extra Dipping Sauces:
- Ranch of avocados
- Chipotle mayo with a kick
- Guacamole or salsa
Directions
Warm up the oven
- Set the oven temperature to 425°F (220°C). Spray a baking sheet with a little oil after lining it with foil or parchment paper.
Prepare the Filling
- Add the beans, corn, spinach, cheese, cilantro, bell pepper, onion, spices, and lime juice to a large mixing bowl. Stir thoroughly. Add the chicken now if you’re using it.
Put the egg rolls together.
- On a level surface, place one egg roll wrapper at a time, diamond side up. Near the center, add two to three tablespoons of filling. Tightly roll after folding the sides in and the bottom corner over the filling. To seal, dab the top corner with the beaten egg.
- Continue with the remaining filling and wrappers.
Cook
- Lay the egg rolls seam-side down on the baking sheet. Apply cooking spray sparingly to the tops.
- Bake until golden brown and crispy, turning halfway through, 12 to 15 minutes.
Offer
- Serve warm with lime wedges and your preferred dipping sauce.
Nutritional Advantages & Health Benefits
These baked Southwestern egg rolls are surprisingly nutritious. Each bite gives you the following:
Fiber-Packed
- Gut-healthy fiber from vegetables, corn, and black beans helps you feel full.
Protein-Based
- Beans and cheese provide a filling protein boost, whether you choose to add chicken or keep them vegetarian.
Rich in Antioxidants
- Vitamins A, C, and K are found in colorful vegetables like spinach and bell peppers, which also contain anti-inflammatory properties.
Baked, Not Fried
- Save hundreds of calories and grams of fat by not using the fryer. The oven makes these egg rolls just as crispy!
Nutritional Data (approximately per egg roll)
varies according to the filling and wrappers used.
- 160–180 calories
- 6–10g of protein
- 20–25g of carbohydrates
- 5–8g of fat
- 3–5g of fiber
- 2g of sugar
- 250–300 mg of sodium
Use fresh vegetables, low-sodium beans, and avoid salty cheese blends to reduce sodium intake.
Tips for Meal Preparation and Freezing
These egg rolls are a great way to prepare ahead of time because they can be frozen.
To Keep in Stock:
- Egg rolls that are cooked can be stored in the refrigerator for up to four days.
- For optimal results, reheat in a skillet, air fryer, or toaster oven.
To Freeze (Prior to Baking):
- Put the egg rolls together, put them on a baking sheet, and freeze them for an hour.
- Move to freezer bags. Simply add 5 to 7 minutes to the baking time and bake straight from the freezer.
Changes and Personalization’s
Include Turkey or Chicken
- For a meaty boost, use ground turkey or leftover rotisserie chicken.
Turn It Vegan
- Either substitute vegan cheese or leave it out.
- To seal, use a cornstarch-water paste in place of the egg.
- For taste and texture, eat a lot of vegetables and beans.
Egg Rolls for a Southwest Breakfast
- For a breakfast version, add black beans, sweet potato, and scrambled eggs!
Cheese Lovers’ Version
- For an extra-creamy filling, double the cheese and stir in some cream cheese.
The Gluten-Free Version
- For a distinctive twist, wrap in rice paper or use gluten-free egg roll wrappers, which can be found online or in specialty shops.
Serving Suggestions & Combinations
These egg rolls function as:
Appetizer
- Serve at potlucks or parties with avocado crema, guacamole, or salsa.
A side dish
- Serve with nachos, taco salad, or chili.
Main Course
- Serve two or three egg rolls with corn elote salad, quinoa salad, or Mexican rice on the side.
Favorite Lunchbox
- They can be reheated in a toaster oven or air fryer or packed well cold.
FAQ: Southwestern Egg Rolls Baked
Q1.Is it possible to prepare these in an air fryer?
- Of course! Air fry until golden and crisp, 8 to 10 minutes, flipping once, at 375°F.
Q2: Is it possible to substitute flour tortillas for wrappers?
- Yes, in theory, but they will resemble wraps more than egg rolls. To improve crispiness, use thinner tortillas.
Question 3: What happens if I don’t have egg roll wrappers?
- For miniature versions, use wonton wrappers; for a flaky twist, try phyllo dough.
Q4: Is it possible to bake them and then freeze them?
- Indeed. For optimal results, reheat in an air fryer or oven; they remain surprisingly crisp!
Tips for Sustainability
- Make use of seasonal and local vegetables, such as bell peppers and corn.
- If at all possible, opt for antibiotic-free chicken and organic beans.
- Use your vegetable scraps to make broth or compost them.
- Reduce the amount of packaged goods you use by making your own dipping sauces.
Approved for Gestational Diabetes and Kid-Friendly?
Is it kid-friendly?
- Indeed! These egg rolls are cheesy, entertaining, and ideal for small hands. For younger children, omit the more spicy seasonings.
Friendly to Gestational Diabetes?
With a few minor modifications:
- Make use of low-carb or whole grain wrappers.
- Choose cheese with less fat.
- Put an emphasis on protein and fiber (add chicken or a dip made with Greek yogurt).
- Savor one or two with non-starchy vegetable sides.
Concluding remarks
Without the need for a deep fryer, baked southwestern egg rolls are a delicious combination of crunchy, cheesy, and spicy. They’re incredibly versatile, simple to prepare, and a huge hit for anything from game day to dinner.
This recipe can be used as a make-ahead freezer snack, a healthier version of a restaurant classic, or a fun dish to impress friends and family.
Give Them a Try and Tag Us!
Produced these? We’d love to see your inventive twists and dipping sauces, so take a picture and post it to Instagram with the hashtag #SouthwestEggRollLove!
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