0 from 15 votes
Avocado Egg Rolls
Avocado Egg Rolls are a perfect baked appetizer that are full of ripe avocado, black beans and spices that satisfy snack cravings but are really healthy for you!
Prep Time
15 mins
Cook Time
15 mins
Total Time
40 mins
Servings: 12
Calories: 199 kcal
Course:
Appetizer
Cuisine:
Asian
Ingredients
- 12 egg roll wrappers
- 3 medium avocados
- 14 ounces black beans drained and rinsed
- 14 ounces corn drained and rinsed
- 2 tomatoes diced small
- 1 tablespoon taco seasoning
- 1 teaspoon paprika
- 1 teaspoon chili powder
- 1 cup Cilantro Verde Sauce click for dip recipe
Instructions
- Preheat oven to 375 degrees.
- In a medium size bowl, combine the black beans, corn, and diced tomatoes then stir in the taco seasoning, paprika, and chili powder until thoroughly mixed.
- Cut each avocado into 8 equal long sections, by quartering, then slicing each quarter in half.
- Lay out an egg roll wrapper, add two slices of avocado, then a couple of spoonfuls of the black bean and corn mixture.
- Roll up and seal with a little bit of water on the tip of the egg roll wrapper. Repeat.
- Place egg rolls, sealed side down, on a baking sheet lined with cooking spray.
- Bake at 375 for 15 minutes, then turn over and bake for 10 more minutes.
- Serve with Cilantro Verde Dip
Cup of Yum
Notes
- So how do you make crispy egg rolls without frying? Bake them in the oven! Using egg roll wrappers, wrap the ingredients inside, then place seam side down on a cookie sheet that has been coated with cooking spray.
- You could brush sesame oil, olive oil or even some cooking spray over the top of the egg rolls to get that shine after baking.
- Each egg roll is loaded with avocado, black beans, and corn. Baked nice and toasty.
- If you can't find egg roll wrappers at the grocery store, you could substitute with wonton wrappers! They're smaller, so they won't fit as much filling, but they're perfect bite size appetizers. Kids love them!
- You could add shredded pork or chicken to these egg rolls as well and turn them into a meal.
- These egg rolls can be baked ahead of time and frozen! Keep them in a freezer safe bag or container for up to two months. To reheat, just pop a few rolls in the microwave until heated through.
Nutrition Information
Calories
199kcal
(10%)
Carbohydrates
28g
(9%)
Protein
7g
(14%)
Fat
8g
(12%)
Saturated Fat
1g
(5%)
Cholesterol
1mg
(0%)
Sodium
99mg
(4%)
Potassium
500mg
(14%)
Fiber
8g
(32%)
Sugar
2g
(4%)
Vitamin A
482IU
(10%)
Vitamin C
10mg
(11%)
Calcium
24mg
(2%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 12Serving
Amount Per Serving
Calories 199
% Daily Value*
| Calories | 199kcal | 10% |
| Carbohydrates | 28g | 9% |
| Protein | 7g | 14% |
| Fat | 8g | 12% |
| Saturated Fat | 1g | 5% |
| Cholesterol | 1mg | 0% |
| Sodium | 99mg | 4% |
| Potassium | 500mg | 11% |
| Fiber | 8g | 32% |
| Sugar | 2g | 4% |
| Vitamin A | 482IU | 10% |
| Vitamin C | 10mg | 11% |
| Calcium | 24mg | 2% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.