Baked Tex-Mex Egg Rolls

About the author


My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.

Calories 185
Protein 21g
Fat 4g
Carbs 19g
Total Time

Hi fit foodies! Do you want to know an interesting little known fact in life? Ask me what. It’s that nearly any recipe tastes better when given a tex-mex “makeover”! Just like this recipe that I’m going to share with you.

What is tex-mex? It is a term that stands for Texan and Mexican that describes a popular kind of dish originating from the southern border states of the US. It is basically a blend of Spanish, Mexican, and American cuisine.

The tex-mex egg roll is a non-traditional egg roll that is very easy to make and is full of the tex-mex flavors that you love. You can also customize this dish to complement your diet and goals.

In this recipe, you just need to mix the cooked chicken, black beans, corn, tomato, onions, cilantro, seasonings, or other ingredients that you want — cheese, veggies, or meat, and wrap it. Then, you can pair it with a cilantro dipping sauce.

You can also make your own choice of dipping sauce. Some of the good ones that I suggest are the creamy cilantro dipping sauce, the creamy chipotle aioli, or the famous Cheesecake Factory’s avocado, cream and salsa.

This dish tastes awesome when baked or even pan-fried and is a perfect meal idea for dinner or for your next game watch party. It is rich in dietary fibers, protein, Vitamin A, B6, C, and K.

Excited to make your own rolls at home? Add this now to your saved recipes! Also, remember to send me an email or drop a comment below on how it turned out for you. You can also freely share the adjustments or substitutions you made to this dish.

It is of great importance for me to help you achieve your weight loss and fitness goals — as well as providing you meal plans that are nutritious and satisfying.

Have a great day everyone!



Baked Tex-Mex Egg Rolls


Ingredients for about 8 egg rolls:

  • 1 lb chicken breast (raw)
  • 8 egg roll wrappers
  • 3/4 cup black beans (drained, low sodium)
  • 3/4 cup corn (drained if you use canned)
  • 1 vine tomato (chopped)
  • 2 green onions (chopped)
  • 1/3 cup cilantro (chopped)
  • 1/2 cup goat cheese crumble
  • 1 tbsp 2% Greek yogurt (optional)
  • Seasonings:
    • 2 tsp cumin
    • 2 tsp chipotle chili
    • and 2 tsp smoked paprika (optional but recommended)

Steps and Tips:

  1. Set oven to 405F.
  2. Boil water and toss in chicken breast and allow to cook for about 8 – 10 minutes. Remove chicken breast from the water and chop into small pieces.
  3. In a large bowl mix together all of the ingredients listed above.  Make sure that your mixture is not “too wet” and soggy, to avoid soaking through the egg roll wrapper, so drain all ingredients before adding to the bowl.
  4. Place an egg roll wrapper on a dry surface and add about 3 heaping tbsp of the mixture to the wrapper.  Fold in the corners and then roll.  Repeat.
  5. Place the egg rolls on a baking sheet, spray with coconut oil and place in the oven.  Bake for 15 – 18 minutes or until the edges and sides of the egg roll brown.  For best results, flip the egg rolls halfway through baking in order to ensure all sides are equally cooked.

Approximate macros for 1 of 8 rolls:


Available in the FitMenCook app

Open this recipe in the FitMenCook app to add the ingredients to your shopping list, scale the recipe and track your calories. Enjoy!

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