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  • thelosogal

Reduced Sodium Southwest Eggrolls with Avocado Ranch

Updated: Jun 27, 2022

A night out to a restaurant is something that doesn't happen very often anymore. And while I don't miss it usually, there are occasions when a flavor memory triggers a craving. These just so happened to cross my mind one day and I remembered that I've made these before with great success at recreating a popular menu item.

And at 2,000mg for a serving of 3, I knew I could do better. I typically use leftover chicken, but you can cook up a couple of breasts to use too. Just season like you normally would for a southwest flavor.

Now, this is a more laborious dish, with lots of steps, but much of this can be pre made. Starting with leftover chicken. Be mindful of what you seasoned it with. Don't use leftover Asian flavored chicken from stir fry night and then message me about how awful it was. Chopping can be done a couple of days in advance. You can even prep through the wrapping steps and then freeze and fry as desired. I like to freeze leftover rolls and bake them to reheat.

250mg for each eggroll, with the dipping sauce.


Egg Roll:

  • 2 skinless, boneless chicken breasts

  • 2 tablespoons minced green onion

  • 1 red bell pepper, diced small

  • 1 green bell pepper, diced small

  • 1 yellow onion, diced small

  • ¼ cup frozen corn kernels

  • 1 15oz can no salt added black beans, rinsed and drained

  • ⅔ cup frozen chopped spinach, thawed and drained

  • 1 jalapeno pepper, diced

  • ½ tablespoon minced fresh cilantro

  • 1 teaspoon ground cumin

  • 1 teaspoon chili powder

  • ½ teaspoon ground cayenne pepper

  • 1 oz shredded Monterey Jack cheese

  • 1 oz shredded Swiss cheese

  • 1 package (15) Eggroll wrappers

  • 1 quart oil for deep frying

Avocado Ranch Sauce

  • 3 Avocados, mashed

  • 150g plain Greek yogurt

  • 1 tablespoon buttermilk powder (optional, but really makes that ranch flavor pop)

  • 1 teaspoon dried dill weed

  • 1/2 teaspoon dried parsley

  • 1/2 teaspoon dried chives

  • 1/4 teaspoon onion powder

  • 1/2 teaspoon garlic powder

  • 1/8 teaspoon finely cracked pepper

  • Lime juice to taste approximately 1-3 teaspoons, adjust to taste

Mix together in a medium bowl until smooth.


  1. Cook chicken any way you desire. Season to your taste. I used some leftover grilled chicken. Dice the cooked chicken. Add to medium bowl.

  2. Heat a skillet and add in peppers and yellow onion. Cook until the vegetables soften. Add corn, spinach, cilantro, cumin, chili powder and cayenne. Cook until heated through. Put aside in thr medium bowl along with the chicken and add the black beans.

  3. Add green onions and cheeses to the bowl and mix until thoroughly combined.

  4. Working with one eggroll wrapper at a time, lay out one sheet with one of the corners facing you, so it looks like a diamond. Place a couple of spoonfuls of the chicken mixture onto the corner of the wrapper closest to you. Fold that corner up towards the middle. Fold the two corners on the sides inward. Apply a small smear of water on the final corner to help seal the roll and then finish rolling it up. Set aside and repeat.

  5. In a large skillet or Dutch oven, heat oil to 375° F. Add a couple of eggrolls at a time and fry until golden brown, flip over and repeat on the other side. Drain on a cooling rack or paper towel lined plate.

  6. Serve with avocado ranch.


There's always bound to be left over filling. Serve that on rice or in a tortilla for a quick snack.


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