Jeffrey Salazar
The Ketogenic Diet is a low-carbohydrate method of eating that has been shown to help people with diabetes, epilepsy, autoimmune disorders, acid reflux, inflammation, hormonal imbalances, and other issues. Egg foo young is an egg 'pancake' that is cooked in a skillet and usually topped with a brown soy sauce gravy. While it is usually made with bean sprouts, broccoli can be used as a substitute. The gravy at Chinese restaurants is likely to be made with cornstarch, so it is best to cook keto egg foo young at home using keto-friendly ingredients.
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What You'll Learn
Keto-friendly ingredients for egg foo young
Egg foo young is a Chinese-American dish that can be made keto-friendly. It is typically made with eggs, vegetables, and meat. Here are some keto-friendly ingredients that you can use to make delicious egg foo young:
Eggs
Eggs are a versatile ingredient and the main component of egg foo young. They can be used to create an omelette or pancake base, which is then filled with your choice of meat and vegetables.
Meat
When it comes to the choice of meat, you can use leftover chicken, pork, ham, or shrimp. Chicken is a popular option, and you can use cooked chicken breast, shredded or chopped, as a filling. You can also use diced ham, cooked shrimp, or leftover pork.
Vegetables
For vegetables, you can use low-carb options such as broccoli florets, onions, cabbage, bean sprouts, water chestnuts, scallions, or spinach. Broccoli is a great substitute for bean sprouts, which are traditionally used but may be hard to find.
Seasonings and Sauces
To enhance the flavour of your egg foo young, you can use seasonings such as garlic powder, salt, and pepper. You can also add soy sauce, coconut aminos, fish sauce, or apple cider vinegar. For a keto-friendly gravy, you can make a low-carb brown gravy using chicken or beef broth, soy sauce, and xanthan gum.
Flours
If you want to make a batter for your egg foo young, you can use coconut flour or cassava flour. Coconut flour is a lower-carb option, but both versions taste great.
Remember, the beauty of egg foo young is that there isn't a standard recipe, so feel free to experiment with the ingredients you have on hand!
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How to make keto egg foo young at home
Egg foo young is a keto-friendly meal that can be made at home with a few simple ingredients. It is a savoury and portable meal that can be eaten with your hands and is perfect for gluten-free packed lunches. Here is a step-by-step guide on how to make keto egg foo young at home:
Ingredients:
- Eggs
- Coconut flour or cassava flour
- Fish sauce
- Apple cider vinegar
- Ham
- Spinach
- Scallions
- Cilantro
- Baking soda
- Freshly ground black pepper
- Ghee or coconut oil
- Leftover meat and veggies of your choice (optional)
Instructions:
- In a large bowl, whisk together the eggs, coconut flour (or cassava flour), fish sauce, and apple cider vinegar until smooth.
- Mix in the ham, spinach, scallions, cilantro, and baking soda, and season with freshly ground black pepper.
- Melt a tablespoon of ghee or coconut oil in a cast-iron skillet over medium heat.
- Use a large spoon to scoop the batter into the pan, forming pancakes that are about 1/2-inch thick.
- Fry the pancakes without disturbing them for 2 minutes, then flip and cook the other side for an additional 1-2 minutes or until golden brown.
- Serve and enjoy!
You can also experiment with different fillings and toppings. Some popular options include sautéed vegetables like broccoli, bean sprouts, mushrooms, and onions, as well as leftover meat such as chicken or pork. For a vegetarian option, you can omit the meat and add sautéed meaty mushrooms or zucchini.
Egg foo young is a versatile and delicious keto-friendly dish that can be tailored to your taste preferences and ingredient availability. Enjoy experimenting and creating your own unique version of this satisfying meal!
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Nutritional value of egg foo young
Egg foo young is a gluten-free, keto-friendly dish that is typically made with eggs, vegetables, and meat. It is cooked in a skillet and served as an "egg pancake" topped with gravy. The gravy is usually brown soy sauce-based, but other sauces can also be used. The vegetables typically used include bean sprouts, broccoli, and onion, while popular meat options are chicken or beef. Some recipes also include mushrooms. The egg mixture is seasoned with salt and pepper and may include coconut aminos and garlic powder.
The nutritional value of egg foo young will depend on the specific ingredients used and their quantities. However, as a keto-friendly dish, it is generally low in carbohydrates. One serving of egg foo young (one egg cake with gravy) has approximately 146 calories, 8 grams of fat, 4 grams of saturated fat, 5 grams of carbohydrates, 1 gram of fiber, 15 grams of protein, 2 grams of sugar, and 213 mg of sodium.
The dish can be adapted to personal preferences and dietary needs, such as substituting meat with mushrooms for a vegetarian option or using coconut flour or cassava flour in the batter for a gluten-free version. It is also worth noting that while egg foo young is considered keto-friendly, some recipes may include a small amount of potato starch, which is not strictly keto-compliant.
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The best keto egg foo young recipes
Egg foo young is a Chinese-American dish that is usually made with cornflour/corn starch, which is not keto-friendly. However, there are many keto-friendly egg foo young recipes available online that substitute cornflour with coconut flour or cassava flour. These recipes are also gluten-free and can be eaten as a portable meal, either with your hands or using utensils.
Ingredients:
- Eggs
- Coconut flour or cassava flour
- Fish sauce
- Apple cider vinegar
- Protein of your choice (e.g. cooked chicken, pork, shrimp, ham)
- Vegetables of your choice (e.g. broccoli, bean sprouts, leafy greens)
- Seasonings (e.g. salt, pepper, garlic powder)
- Oil for cooking (e.g. olive oil, coconut oil)
Instructions:
- In a large bowl, whisk together the eggs, flour, fish sauce, and apple cider vinegar until smooth.
- Add your choice of protein and vegetables to the egg mixture.
- Heat some oil in a large skillet over medium-high heat.
- Scoop the egg mixture into the skillet and form it into a 'pancake' shape.
- Cook for about 2-3 minutes, then flip and cook the other side until both sides are golden brown.
- Serve with keto rice or eat as is.
You can also get creative and experiment with different fillings and toppings. Some people like to top their egg foo young with gravy, salsa, or guacamole, while others enjoy it plain. There is no standard recipe for egg foo young, so feel free to customise it to your taste preferences and dietary needs!
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$2.57
Can you eat egg foo young at a Chinese restaurant on keto?
Egg foo young is a Chinese dish that is considered keto-friendly due to its low carbohydrate content. It is essentially an egg pancake or omelette filled with vegetables, meat, or seafood and topped with gravy. While it is generally suitable for a ketogenic diet, there may be some variations in the dish's preparation at different Chinese restaurants.
When eating out at a Chinese restaurant, it is challenging to determine the exact ingredients and cooking methods used in their egg foo young. Some common concerns include the use of flour or cornstarch in the dish and the preparation of the gravy, which may be made with cornstarch. These ingredients can add carbohydrates and impact the overall suitability of the dish for a keto diet.
To ensure that you are adhering to your keto diet, it is recommended to cook your own egg foo young at home using keto-friendly ingredients. This way, you have complete control over the ingredients and can adapt the dish to your specific dietary needs. There are numerous keto-friendly egg foo young recipes available online, offering guidance on ingredients and cooking methods to create a delicious and compliant version of this Chinese dish.
However, if you are dining out and wish to order egg foo young at a Chinese restaurant, there are a few considerations to keep in mind. Firstly, communicate with the restaurant staff and inquire about the ingredients used in their egg foo young. Express your preference for no flour, cornstarch, or added sugars, which are common in Chinese cuisine. Additionally, be cautious about the accompanying gravy, as it may contain cornstarch. Opting for a side of sauce or seasoning that aligns with your keto diet may be a better alternative.
In summary, while egg foo young is inherently keto-friendly due to its low-carbohydrate nature, dining at a Chinese restaurant may present challenges in adhering strictly to your keto diet. Communicating your dietary preferences and making informed choices can help you navigate the options available when eating out. However, for the best control over ingredients and to ensure compliance with your keto diet, preparing egg foo young at home using keto-friendly recipes is the most recommended approach.
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Frequently asked questions
Yes, egg foo young is keto-friendly as it is low in net carbs. However, it is best to cook it at home to ensure it is made with keto-friendly ingredients.
Egg foo young is an egg 'pancake' cooked in a skillet and usually topped with a brown soy sauce gravy. It is typically made with vegetables like bean sprouts, broccoli, scallions, cabbage, and water chestnuts, and a type of meat, such as chicken.
To make keto-friendly egg foo young, avoid using flour, cornstarch, and vegetable oil. You can use coconut flour or cassava flour, and coconut oil instead.
