Baked Avocado Egg Rolls
Lightened up finger food perfection with a southwestern twist — Baked Avocado Egg Rolls filled with creamy avocado, black beans, corn, and more in a crispy, yet fat-free, shell!
Dairy Free, Nut Free
I don’t know about you but I have a history of being not so good TERRIBLE at organizing/scheduling/planning blog posts. I have a looooong list of recipes I want to make and when I should make them, folders on my computer separating blog posts by month…and yeah, notsomuch. Apparently my brain has a limitation on it’s organizational capacities and well, I need to be organized for school and work, so it’s like saying nah nah nah nah for blogging.
So this recipe wasn’t “supposed to” happen quite yet. I was thinking great Cinco de Mayo twist or just not now. But you know what? The Super Bowl is coming, I saw egg roll wrappers in the grocery store, bought them and my 2 avocados on my counter were starting to get a litttttle too soft.
Voila.
Baked Avocado Egg Rolls.
This idea popped into my head a while ago and I thought “GENIUS!”
Whenever I think I come up with a great recipe idea I always Google it because I don’t want to copy anyone else’s genius and portray it like my own. So when I thought of making avocado egg rolls, I did just that.
Turns out…it’s a thing…at The Cheesecake Factory, no less.
We’re all about balance here, but this recipe was too easy to healthfully makeover! I included traditional Southwestern flavors — avocado, cilantro, black beans, corn — but BAKED them so you’ll still get a crispy exterior, but without all of the fat from frying. WIN-WIN!
These are to. die. for.
Unfortunately, egg roll wrappers contain egg and wheat so they’re not for the vegan or gluten-free folk, but they are 100% vegetarian, contain healthy fats and plant-based protein (BEANSSSS), and they’re FINGER FOOD people!!!! Who doesn’t love finger food?!
I suppose you can make a raw version with rice paper for you gluten free and vegan followers, but I haven’t tried that….yet!
Get excited for next week’s game…or as I heard someone on TV refer to it, “the opener for the Katy Perry concert…” because the best part about the Super Bowl is the halftime show…well, and the FOOD! These are ridiculously simple to make, but totally look impressive…or at least I think so!
Here’s how to make these Baked Avocado Egg Rolls…
Combine your filling ingredients in a small-ish bowl.
Make substitutions as you see fit and what you have in your pantry. If you have that gene that makes cilantro taste like soap, just leave it out or sub parsley…but I’m really sorry you have that gene because I think cilantro is the bomb dot com.
When assembling your egg rolls, put the wrapper on a flat surface in front of you like the shape of a diamond. Place the filling in the center, but more towards the corner closest to you. Then fold in the two opposite corners over the filling so they’re just touching. Fold up the bottom corner and tuck it over your filling. Then roll towards the top corner, pinching in the sides as needed.
It might take a little bit of practice, but it’s just like rolling a burrito!
Use an egg wash (or plain water) for a shiny and crispy exterior and to ensure that they stick together. You can assemble the egg rolls ahead of time, but brush on the egg wash and bake just before serving. They only take 20 minutes to bake…they should be golden brown!
See… pretty simple!
These Baked Avocado Egg Rolls are:
- Easy to make in 20 minutes
- A lighter take on a delicious appetizer
- Dairy free
- Nut free
- Vegetarian
Baked Avocado Egg Rolls
Finger food perfection. Lightened up egg rolls with a southwestern twist — Baked Avocado Egg Rolls filled with creamy avocado, black beans, corn, and more in a crispy, yet fat-free, shell!
Ingredients
- 2 small avocados, chopped
- 1/4 cup chopped onion
- 1/2 cup corn kernels, fresh or frozen
- 3/4 cup black beans (canned, rinsed well)
- 2 tablespoons cilantro, finely chopped
- 1/4 teaspoon granulated garlic
- Sea salt and black pepper, to taste
- Pinch of cumin
- 8–10 egg roll wrappers (found in the refrigerated section, typically near the tofu)
- Egg wash: 1 egg + splash of water, whisked together
Instructions
- Preheat oven to 425°F.
- Combine avocado, onion, corn, beans, cilantro, and spices in a small bowl.
- Place an egg roll wrapper on a flat surface. Place a hefty spoonful of the avocado filling in the center. Brush egg wash on the edges, fold in two edges, then the bottom corner, and roll. Place on a parchment paper-lined cookie sheet seam-side down.
- Continue until all filling is used.
- Brush the top of all rolled egg rolls with egg wash. Sprinkle with chili powder if desired.
- Bake at 425°F for 20 minutes.
- Serve immediately with salsa.
Happy game day!
XO
Hi. What are the nutritional stats for these? Calories, Fat etc.
Hi Scott! I have slowly been working my way through adding Nutrition Facts information to all of my recipes, so thanks for bringing this one to my attention! I have added the information in the recipe above, but per egg roll, these contain about 165 calories, 5 grams fat, 200mg sodium, 4 grams fiber and 5 grams protein. Remember, it’s mostly heart-healthy fat from the avocado! If you enjoy these, you’ll probably like my Baked Veggie Egg Rolls too (here’s the link: http://chelseyamernutrition.com/baked-veggie-egg-rolls/) Enjoy! 🙂
I made these last month and am making them again for a super bowl party! Love to dip them in green salsa! it was great! Am going to add jalapeno pieces in there this time for a little zest!
SO glad you enjoyed! Hope your friends love them just as much 🙂
I made these tonight and they were SO GOOD! I only made them for myself so I have plenty left over. Can these be frozen and then microwaved to re-heat?
I honestly don’t know because they didn’t last that long in my house! I saved a few leftovers in the refrigerator and found them best reheated in the oven (to get the outside crispy again!). If you freeze them and try, I’d love to hear about the results!
Do you think just a simple salsa would be a good dipping sauce? It’s still healthy, but thinking about what I already have 🙂
DEFINITELY! That’s what I used! Enjoy!
Wow…these look amazing! I’m having friends over for winter chili and am definitely serving these as the appetizer! Healthy and gorgeous looking…can’t go wrong, thank you!
Just yum! I’m so totally making these SOON! Pinned 🙂
Enjoy! Let me know what you think!
your humble opinion goes a long way in my (recipe) book!!!
picking up the rice paper and veganizing (a lot easier than organizing ;)) these babies!!!
and of course the jalapeno is NOT optional……..
ps….great pics as usual!