HEALTHY RECIPES
Healthy Air Fryer Egg Rolls
Medically Reviewed & Fact-Checked by FastingTracker Medical Board • Written by
Aly Owen •
Updated: Sep 18, 2026
✨ Key Takeaways
- Learn the best practices of intermittent fasting for optimal health.
- Understand how to track your fasting windows effectively.
- Discover the science-backed metabolic benefits of fasting.
Healthy
This Healthy Air Fryer Egg Rolls is a wholesome, nutrient-dense recipe designed to fit seamlessly into your intermittent fasting eating window. Carefully crafted to maintain steady insulin levels, support metabolic autophagy, and provide lasting satiety, it contains only 350 kcal per serving.
Total Time
35 mins
Phases
Prep: 10m
Cook: 25m
Yield
2 servings
Nutrition
350 kcal
Ingredients
- 1 tablespoon Olive Oil
- 1 lb Ground Pork
- 1 clove peeled crushed Garlic
- 1 tablespoon Ginger
- 1 medium Carrots
- 3 chopped Scallions
- 3 Cups Cabbage
- 1 tablespoon Soy Sauce
- 1 tablespoon cauliflower rice Vinegar
- 12 Egg Roll Wrappers
- For brushing Oil
- To serve Duck Sauce
- To serve Plum Sauce
- To serve Soy Sauce
Instructions
- Alternative Pan Fry Method: If you don’t have access to an air fryer, you can make these egg rolls using a traditional pan fry method
- Add enough oil to a medium skillet with high walls so the oil is about 1/2 inch up the side of the skillet
- Heat oil on medium high heat until it reaches 350°F
- Add egg rolls and fry for 3 to 4 minutes, flip, and fry for another 3 to 4 minutes until golden brown
- Remove and let them drain and cool on a few paper towels
- Cook the filling:
📚 Scientific Studies & Medical References (5 Sources) ▼
FastingTracker adheres to strict editorial standards, citing peer-reviewed clinical trials and authoritative medical institutions.
- New England Journal of Medicine (2019): de Cabo R, Mattson MP. Effects of Intermittent Fasting on Health, Aging, and Disease. N Engl J Med. 381(26):2541-2551. PubMed 31881139 • DOI
- Cell Metabolism (2014): Levine ME, Suarez JA, Brandhorst S, et al. Low Protein Intake and Periodic Fasting Promote Longevity and Autophagy. Cell Metab. 19(3):407-417. PubMed 24606898 • DOI
- Obesity (Silver Spring, 2018): Anton SD, Moehl K, Donahoo WT, et al. Flipping the Metabolic Switch: Understanding and Applying Health Benefits of Fasting. Obesity. 26(2):254-268. PubMed 29086496 • DOI
- Annual Review of Nutrition (2017): Patterson RE, Sears DD. Metabolic Effects of Intermittent Fasting. Annu Rev Nutr. 37:371-393. PubMed 28715993 • DOI
- Autophagy (2010): Alirezaei M, Kemball CC, Flynn CT, et al. Short-term fasting induces profound neuronal and systemic autophagy. Autophagy. 6(6):702-710. PubMed 20534972 • DOI
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