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5.0 from 9 votes

Skinny Southwestern Egg Rolls

These Skinny Southwestern Egg Rolls are so much healthier and super easy to make. You can indulge without the guilt, serve for dinner or as an appetizer.

Prep Time
20 mins
Cook Time
20 mins
Total Time
32 mins
Servings: 8 servings
Calories: 106 kcal
Course: Appetizer
Cuisine: American

Ingredients

  • 1 cup finely diced cooked chicken
  • 2 teaspoons taco seasoning
  • ¼ cup corn
  • ¼ cup canned black beans drained
  • 4 tablespoons salsa plus additional for dipping
  • 16 teaspoons 1.33 ounces reduced-fat 4 Cheese Mexican blend shredded cheese
  • 8 Egg roll wraps I use Nasoya brand, which I find in the refrigerated produce section of the grocery store near the vegetarian meats like tofu
  • Garnish: sliced green onion

Instructions

    Cup of Yum
  1. Preheat oven to 425 degrees F. Line a baking sheet with aluminum foil (for easy clean-up) and spray with cooking spray. Set aside.
  2. In a large bowl, toss together chicken, taco seasoning, corn, beans, and salsa.
  3. Spoon about 2 tablespoons of the chicken mixture on the bottom third of one egg roll wrapper. Top with about 1 teaspoon of cheese.
  4. Fold sides toward center and roll tightly. Tip: Keep the remaining wrappers covered with a damp paper towel until ready to use. Place seam-side down on prepared baking sheet. Repeat with remaining wrappers.
  5. Spray tops of egg rolls with cooking spray (this will help them turn golden brown and crispy in the oven).
  6. Bake for 10-15 minutes or until lightly browned.

Notes

  • Serving a crowd? This recipe can easily be doubled or tripled -- they go fast!
  • Bake them instead of frying. A ton of fat and calories are reduced by doing this and they're still super crispy.
  • Use low-fat cheese.
  • Use a light cooking spray to grease a baking tray and spray the top of the egg rolls, this helps you control the amount of oil.
  • Add extra veggies to the filling for more nutritional value.

Nutrition Information

Calories 106kcal (5%) Carbohydrates 10g (3%) Protein 8g (16%) Fat 3g (5%) Saturated Fat 1g (5%) Cholesterol 20mg (7%) Sodium 243mg (10%) Potassium 109mg (3%) Vitamin A 115IU (2%) Vitamin C 0.6mg (1%) Calcium 125mg (13%) Iron 0.8mg (4%)

Nutrition Facts

Serving: 8servings

Amount Per Serving

Calories 106

% Daily Value*

Calories 106kcal 5%
Carbohydrates 10g 3%
Protein 8g 16%
Fat 3g 5%
Saturated Fat 1g 5%
Cholesterol 20mg 7%
Sodium 243mg 10%
Potassium 109mg 2%
Vitamin A 115IU 2%
Vitamin C 0.6mg 1%
Calcium 125mg 13%
Iron 0.8mg 4%

* Percent Daily Values are based on a 2,000 calorie diet.