Baked Southwestern Egg Rolls & Meal Planning

Here is a recap on what you’ve missed on Nutritious Eats:

I am doing a September Health Challenge (feel free to start it whenever you can- it lasts for 30 days). I will be posting the daily challenge to my facebook page, twitter and instagram so make sure to follow along.

Need some healthy kid lunch ideas? This post is for you plus I’m giving away a lunch kit to TWO readers- perfect for your kids! You have until Tuesday at 12:00pm CST to enter.

Baked Southwestern Egg Rolls |

I am sharing today’s recipe with you because I LOVE it and because it’s a perfect example of why it’s so great when my readers engage in conversations with me via comments on the blog, facebook or twitter. I get great ideas from you guys too!

One of my readers who always participates in meal planning on the blog was talking about baked egg rolls which led me to this Baked Southwestern Egg Roll recipe and it is now one of my favorite appetizers. It is perfect for parties, game-days (hello college football!), even casual dinners. We do “appetizers” for dinner once in awhile and I often make these with guacamole, salsa and a veggie tray. We LOVE THEM.

I usually make the whole recipe for me and my husband (my kids don’t like these much and I think it’s because of the green chilies)  so of course we have leftovers.  I love them cold the next day or warmed up in the microwave too. If you are making them for a party and need to do some early prep-work, you can make the filling ahead of time and just assemble and bake closer to party time. I like that they are a healthy yet hearty appetizer you can feel good about eating. You will LOVE ‘em!


Now on to meal planning. I had some down time over the long Holiday weekend and I realized why my meal plans have been lacking over the last couple months. I stopped looking at cookbooks, magazines and cooking shows! Things just got busier since we moved and all the kids were home from school. I devoted an hour over the long weekend to do this and it was SO much easier to plan my menu for the week! It doesn’t mean I am trying a new recipe each night, it just gave me ideas and even reminders of things I’ve created in the past that I haven’t made in awhile. I totally recommend setting aside some time to flip through your cookbooks or online- just keep a notepad nearby to jot down the ingredients you’ll need and by the end of it you will have your grocery list ready. It helps tremendously!

Cobb Salad (romaine, tomatoes, avocado, blue cheese & cut up spiral ham)

Brown Rice & Lentil Burgers & regular hamburgers (for the kids and for leftovers), Traditional creamy coleslaw, homemade potato chips

Garlic Shrimp (got bumped from last week), Orzo-Feta Pasta Salad , Mixed Greens

Southwestern Egg Rolls, Guacamole (any other leftovers)

Spiced Rubbed Chicken breast, Roasted Sweet Potatoes, Leftover roasted Veggies (used in enchiladas)


Mint-Pea Falafel, Baba Ganoush & Pitas, Veggie Tray


Baked Southwestern Egg Rolls

Yield: 21 eggrolls


  • 2 cups frozen corn, thawed
  • 1 can (15 OUNCES) black beans, rinsed and drained
  • 1 package (10 ounces) frozen chopped spinach, thawed and squeezed dried
  • 1 1/2 cup shredded Mexican cheese blend
  • 1 can (4 ounces) chopped green chilies, drained
  • 4 green onions, chopped
  • 1/4 cup chopped cilantro
  • 1 teaspoon ground cumin
  • 1/2 teaspoon chili powder
  • 1 teaspoon salt
  • 1/2 teaspoon pepper
  • 1/4 teaspoon cayenne red pepper
  • 1 package (21) egg roll wrappers
  • **1 egg beaten for sealing egg roll (can substitute water)


  1. In a large bowl, combine everything but the egg roll wrappers. Place ~1/4 cup mixture in the center of one egg roll wrapper. Fold bottom corner over filling. Fold sides toward center over filling and continue to roll tightly to seal (see directions on egg roll wrapper). Using your finger, moisten remaining corner with egg. Repeat.
  2. Place seam-side down on a baking sheet coated with cooking spray. Brush tops of egg rolls lightly with olive oil. Bake at 425 degrees F for 10-15 minutes until lightly brown. Turn them halfway through baking.
  3. Serve warm with salsa, guacamole and/or sour cream.


I have substituted sauteed bell pepper for the spinach- how ever you make them they are always a big hit.

Recipe adapted from Taste of Home

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What do you have on your meal plan for the week? Are you excited about college football? Do you have any fun Labor Day plans

I love hearing from you! Please leave a comment, ask a question or just say hi. And if you’ve enjoyed this post, please pin, share, tweet or stumble away so that others can enjoy eating healthy with us! Thanks for reading!


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  1. Looks very yummy! I pinned! Thanks for sharing! And I love college football…especially Auburn football!! :-)

    • Melanie Flinn, MS, RD says:

      Thanks for sharing Mindy! I need to start looking for more football snacks because that is part of the fun! ;)

  2. Gretchen Hokenson says:

    We will have to try the egg rolls sometime. They look great. Here at our plans for the weeks.
    Sun- we ate at Rudy’s for Greg’s birthday
    Mon- we are having a labor day picnic for lunch so maybe popcorn or cereal for dinner
    Tues-making a new vegan spaghetti and “meat”balls for us and the smiths
    Wed- asian noodle salad
    Fri- pizza

  3. Mindy Artze says:

    I have the pickiest eater. This looks like a great way to sneak in some veggies!!!

  4. Bree says:

    I love baked eggrolls and these ones look amazing!

  5. Simply Life says:

    I recently made a very similar recipe and LOVE this! such a fun way to serve an appetizer!

    • Melanie Flinn, MS, RD says:

      It is! I need to think of different combos- they bake so nicely that I don’t miss them being fried at all!

  6. Dana says:

    Monday- Veggie stir fry with quinoa
    Tuesday- Roasted Tomatoes with Fresh Basil over Polenta for us, pasta for the kids.
    Roasted asparagus and Cauliflower
    Wednesday- Bean Burgers, homemade potato chips, broccoli
    Thursday- Breakfast tacos, tofu scramble for us, eggs for kids, Going to give soyrizo a try, Fruit
    Friday- Pizza, going to try Bob’s Red Mill GF pizza crust mix

  7. Sarah says:

    Do you have a recipe for the Baba Ganoush? Love that stuff but have never made it myself.

  8. I’m ready for dinner part 2 after looking at your gorgeous southwestern egg rolls! Thx so much for your sweet comment on my blog-I’m feeling much better now :-). I highly recommend the Kung Pao chicken from my weekly meal plan (link on my blog). I left out the spice for the kids and we all loved it. Hope you have a wonderful week!

    • Melanie Flinn, MS, RD says:

      Oh that sounds awesome. We never live close to good Chinese restaurants so I need to start making it myself!

  9. those looks AMAZING.. i just need to pick up some egg roll wrappers and we’ll be ready to go! adding to our weekend menu!

  10. Georgia says:


    Just found your blog and I love it! Great pics and info. I am a newish food/health blogger and I think your blog is really great inspiration, super clean and professional looking, good job! Never tried egg rolls before but look fab, will be attempting soon.
    If you ever get a chance would love for you to check out my little blog!

    Thanks for all the posts

    • Melanie Flinn, MS, RD says:

      Thank you so much for the sweet comment Georgia! It’s hard at the beginning to keep up with all the more established blogs out there but everyone is so different! Hope you enjoy blogging and I will definitely stop by for a visit. :)

  11. Lori says:

    These look delicious! Have you ever tried freezing them?

    • Melanie Flinn, MS, RD says:

      Thanks Lori! I haven’t but I am always curious to how they’d turn out. We usually just enjoy them for leftovers for a few days or sometimes I will only make half the rolls and use the remaining half of filling for burritos. I’ll let you know if I do try freezing them!

  12. These have all my favourite ingredients in them and I love that they’re baked! Can’t wait to try them!
    Natalie @ Once Upon a Cutting Board recently posted..Shamrock Personal Pizzas for St. Patrick’s DayMy Profile

  13. jenny cestero says:

    I always make these fried… I exclusively fill them with left overs and serve them with homemade bbq or what have you for what is in them…. now Id like to try them baked… look delish and I like pioneer womans recipes so I think we have a winner

  14. scatterbrainmom says:

    I plan on making these, thanks for sharing! However, I made the BUFFALO CHICKEN EGG ROLLS not too long ago, which were GREAT, however, it also called for baking in the oven and that made them so, so…I DEEP FAT FRIED the next batch and BIG improvement! Do YOUR BAKED egg rolls taste the same and or as good as the deep fat fried ones or did I mess mine up some how? I am discovering that you can pretty much make anything into an egg roll-yum! I made bbq chicken ones for a picky kid. And also made some filled w/only cabbage and (cooked) ground beef then dipped in bbq sauce to eat.

  15. KATHLEEN says:

    I fried them lightly the next day and found that we liked them better. Added a soy based dipping sauce and that was good Thanks for the egg roll idea, will try more with them.

  16. SkinnyLiving says:

    I made these tonight with a little bit of tweaking. I used green pepper, yellow onion and chili beans
    I also sauteed my onion and green pepper before. THEY WERE GREAT!! I would definitely make these again huge hit with my family and would be great to make when people are coming over!!

    • SkinnyLiving says:

      I forgot to add that I also used boneless skinless chicken breast to add a little protein boost.

  17. Beth says:

    I made these tonight and they were amazing! Me and my husband both loved them. I will definitely be making see again. Thank you so much for the recipe!

  18. Renée ♥ says:

    I’m always looking for new ideas for sack lunches for the kids too, and these would be great!! Thank you!!
    Renée ♥ recently posted..30-Minute Meal: Cashew Asparagus PilafMy Profile

  19. Great meal plan ideas and fabulous twist on eggrolls! I really shouldn’t be reading this before breakfast ;-)
    kellie@foodtoglow recently posted..“Creamy” Zucchini, Walnut and Thyme SoupMy Profile

  20. Monica says:

    I made these tonight and they were sooo delicious! Thanks for a great recipe!

  21. Steve Steel says:

    Do you happen to know the calories per roll?

    • Melanie Flinn, MS, RD says:

      I don’t, sorry! I don’t calculate calories of each recipe because of the time involved (plus I don’t personally count calories). Hopefully one day I will be able to do so when my schedule permits the extra time involved. You can enter all the ingredients into a calorie counter (such as and divide by the number of rolls to get an approximate calorie count.

  22. Mallory says:

    We LOVE these!! I did add chicken breast to mine, but other then that, they are a huge hit and despite the fact that usually its just the two of us eating these, they are gone in a day and a half.
    We love dipping them in melted cheese or salsa. I plan on making them again tomorrow.

    • Melanie Flinn, MS, RD says:

      Great, so glad to hear that. We love them too- they are great leftovers aren’t they? I eat them cold or slightly warmed in the microwave with hot sauce. :)

  23. Tom says:

    So good! Made them with lumpia wrappers and they were delicious.

  24. Tessa says:

    Love this recipe. Bought spring roll wrappers by mistake but still delicious and gluten free.

  25. These are amazing! We made them last weekend and they were a hit! Thank you so much for sharing this delicious recipe! I shared it on my blog and told my readers about all of your great recipes!
    Erin Fickert-Rowland recently posted..The Artful Life: The Perfect Recipes for FallMy Profile

  26. k smith says:

    These are awesome! We love how easy they are to make, and are thrilled to have the filling leftover, b/c it goes great on our eggs in the morning! The only problem is that they are slightly addicting! ; )

    • Melanie Flinn, MS, RD says:

      Thanks for the comment. They are easy! I love them as leftovers too and I agree, I use the extra filling for burritos, etc.

  27. hele says:

    these got over 13.000 notes on tumblr!

  28. Jennifer says:

    These look GREAT!! I’ll be making them soon. Do they freeze well?

  29. Erin says:

    These were SO good! Took a little time to prepare them but worth it. Will be making them again for dinner tonight. Thanks for a great recipe!
    Erin recently posted..See Despicable Me 2 This Weekend- For FREE!My Profile

  30. Cyd says:

    Let me start by saying how much we love these egg rolls! I have made these 5 times and they’re delicious every time; even leftover. However, I have yet to get both sides nice and crispy. I preheat my oven to 425, lightly oil the pan and the top of the rolls and yet still can’t get them crispy. Do you have any tips or thoughts that might help?

    • Melanie Flinn, MS, RD says:

      Are you turning the rolls over half way through the baking time? That is key for both sides to get crisp. So glad you like them as much as we do!

      • Cyd says:

        Yes I do flip them halfway through baking. The second side always gets crispy, but the first side doesn’t. Have you ever tried not spraying them with oil and just spraying the pan? I wonder if that would help.

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