Baked Southwestern Egg Rolls

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!

Baked Southwestern Egg Rolls |


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


4.8 from 5 reviews
Baked Southwestern Egg Rolls
Prep time
Cook time
Total time
Recipe type: Appetizer
Serves: 19-21 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
  • 1½ cup shredded Mexican cheese blend
  • 1 can (4 ounces) chopped green chilies, drained
  • 4 green onions, chopped
  • ¼ cup chopped cilantro
  • 1 teaspoon ground cumin
  • ½ teaspoon chili powder
  • 1 teaspoon salt
  • ½ teaspoon pepper
  • ¼ teaspoon cayenne red pepper
  • 1 package (21) egg roll wrappers
  • **1 egg beaten for sealing egg roll (can substitute water)
  • Guacamole (optional)
  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 guacamole and hot sauce.
I have substituted sautéed chopped bell pepper for the spinach before.


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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    • 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! 😉

  1. 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

    • 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!

  2. 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

  3. says

    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!

  4. 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. :)

    • 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!

  5. 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

  6. 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.

  7. 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.

  8. 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.

  9. 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!

    • 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.

  10. 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. :)

  11. 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.

  12. 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.

  13. GeeGee says

    Hi….just love the Southwest Egg Rolls from Chili’s restaurant. ..always wanted a recipe. ..I love guacamole too…but can’t eat anything spicy. ..can u take the chilies out…do you know of any other substitutions for this recipe. ..trying to watch my carbs…would love to lose about 20 lbs…about how many carbs for these…thanks GeeGee

  14. Carly says

    Just stumbled across this recipe on Pinterest the other day, and made a small batch tonight with veggies and guac for my husband and I… Amazing! Thank you so much for the great recipe. Bookmarking your site!

  15. Kim says

    These were sooo good! I did sub red bell pepper for the spinach, add chopped mushrooms, and omit the cayenne. If they weren’t so filling, I’d have eaten more than 3. Relatively easy, if you’re good at the rolling. Its a great meatless meal and a great way to sneak in veggies(don’t have kids, just a veggie-hating boyfriend)!

  16. tiffanye says

    I made these for dinner and they were yummy! I had left over filling so i made enchiladas with it and my kid loved them and asked for seconds!

  17. Sarah says

    I made these a few weeks ago – and WOW! Delicious and easy! I think they could be like the enchiladas I make – put whatever you have on hand in them!
    I think I might even try a variation of them next week with Thanksgiving leftovers.

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