Madeleine Hull
The Ketogenic Diet is a low-carbohydrate method of eating that has been shown to help with diabetes, epilepsy, autoimmune disorders, acid reflux, inflammation, and hormonal imbalances. Egg Foo Young is a popular Chinese takeout item that is essentially a Chinese-American omelette filled with eggs, meat, and vegetables. While it is low in net carbs, it is typically cooked in vegetable oil and topped with a gravy made using cornstarch, making it unsuitable for the keto diet. However, it can be made keto-friendly by substituting the vegetable oil with healthier alternatives and using low-carb thickeners for the gravy.
| Characteristics | Values |
|---|---|
| Carbohydrates | Low |
| Ingredients | Eggs, vegetables, meat, salt, msg, potato starch, vegetable oil, cornflour, cornstarch, soy sauce, chicken stock, sugar, oyster sauce, liquid stevia, coconut aminos, xanthan gum, bean sprouts, chicken, scallions, cabbage, water chestnuts, vinegar, five spice powder, shrimp, mushrooms, carrot, green onions, broccoli florets, Chinese cabbage, snow peas, celery, cauliflower rice |
| Nutritional Information | Calories: 288, Carbohydrates: 4g, Protein: 15g, Fat: 22g, Saturated Fat: 5g, Fiber: 1g, Sugar: 1g |
| Preparation Time | 30 minutes |
| Diet Suitability | Keto-friendly, gluten-free, low-carb |
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What You'll Learn
Foo Young's ingredients
Egg foo young is a Chinese-style omelette filled with vegetables, meat or seafood, and a savoury sauce. It is a versatile dish that can be adapted to suit individual tastes and dietary requirements.
The omelette itself is made with eggs, and typically includes vegetables such as bean sprouts, spring onions, mushrooms, sliced cabbage, and mixed frozen veggies. You can also add meat or seafood, such as shredded chicken, pork, shrimp or prawns.
The savoury sauce is made with a combination of cornstarch, soy sauce, chicken broth, cooking wine, sugar, and garlic powder. Oyster sauce is also sometimes used, but it contains sugar and is not keto-friendly. To make the sauce keto-friendly, you can use liquid stevia or coconut aminos instead of sugar. Xanthan gum can be used as a low-carb thickener.
While egg foo young is low in net carbs, it is typically cooked in vegetable oil, which is highly refined and prone to oxidation, and may cause inflammation in the body. For this reason, it may be best to avoid egg foo young on a keto diet, or to use a healthier alternative to vegetable oil when cooking.
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Keto-friendly recipes
The Ketogenic Diet is a low-carbohydrate method of eating. Egg foo young is a Chinese-American dish made of eggs, meat, and vegetables. It is low in net carbs but contains vegetable oil, which is unhealthy and may lead to health problems in the long run.
Keto Chicken Egg Foo Young with Gravy
This recipe takes just 30 minutes to make. Combine egg, scallions, cabbage, water chestnuts, chicken, and soy sauce in a large mixing bowl. Heat oil in a skillet over medium heat, add the mixture, and flatten the top like a pancake. Cook the pancake until set and brown, then flip and cook the other side. Repeat with the remaining batter. For the gravy, add chicken broth, soy sauce, sweetener, vinegar, and xanthan gum to a saucepan.
Chicken Egg Foo Young
This recipe also takes 30 minutes to make. For the omelette, you'll need eggs, cooked meat, and low-carb vegetables. You can use leftover meat and vegetables. For the sauce, replace cornstarch with a low-carb thickener like xanthan gum, and use liquid stevia to offset the saltiness of the tamari.
Egg Foo Young (Whole30, Keto)
This recipe uses spinach, egg, ham, and coconut. You can also use leftover meat and vegetables as the filling. The pancakes can be made coconut-free by using cassava flour instead of coconut flour.
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Nutritional value
Egg foo young is a Chinese-style omelette with vegetables, meat, and a savoury gravy. It is a popular dish in Chinese restaurants and can be made keto-friendly with a few adjustments.
The traditional recipe for egg foo young includes ingredients such as eggs, meat (chicken, shrimp, or pork), vegetables (mushrooms, carrots, green onions, broccoli, cabbage), and spices. The gravy is typically made with a cornstarch mixture, chicken broth or stock, soy sauce, and sometimes sugar.
To make egg foo young keto-friendly, it is recommended to avoid the gravy or make a low-carb version without cornstarch and sugar. Coconut aminos can be used as a low-sodium soy sauce alternative. The omelette itself can be made keto by using healthy oils like olive oil instead of vegetable oil and avoiding the addition of potato starch.
A keto version of egg foo young can be a tasty and nutritious option on a low-carb diet. It is a good source of protein and healthy fats, especially when paired with cauliflower rice or keto-friendly sides.
While egg foo young can be made keto, it is important to be mindful of the ingredients used, especially when ordering from restaurants. Cooking keto egg foo young at home ensures control over the ingredients and their nutritional value.
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Vegetable oil concerns
Egg foo young is a Chinese-American omelette filled with eggs, vegetables, and meat. It is cooked in a wok and is usually served with white or fried rice and a thick brown sauce. While egg foo young is low in net carbs, it is not considered keto-friendly because it is cooked in vegetable oil.
Vegetable oils are highly refined and prone to oxidation, which may cause inflammation in the body. The extraction process for vegetable oils involves high heat and chemicals, stripping the oil of nutrients and replacing them with harmful substances. As such, it is important to get fats from healthy sources so that the body can burn clean fuel while in ketosis.
There is a common misconception that vegetable oils are healthy because they are derived from plants. However, vegetable oils are rich in linoleic acid and other inflammatory and easily oxidized omega-6 fatty acids. These oils are harmful to metabolism, inflammation levels, oxidative stress, weight regulation, and cancer risk.
Soybean oil, the most consumed vegetable oil in America, is found in salad dressings, spreads, junk food, baked goods, and fries. It is about 55% linoleic acid, which contributes to weight gain, inflammation, and other health problems. Peanut oil is another popular vegetable oil used for frying foods.
To avoid vegetable oils, it is recommended to use healthy fats and anti-inflammatory, nutrient-rich, high-fat foods that are perfect for a keto diet.
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Chinese restaurant considerations
Egg foo young is a popular dish on the menus of Chinese restaurants. It is a type of omelette filled with eggs, meat, and vegetables that has been deep-fried in hot oil. While egg foo young is low in net carbs, it is typically cooked in vegetable oil, which is highly refined and prone to oxidation, and may cause inflammation in the body. Therefore, it is recommended to avoid egg foo young at Chinese restaurants as they may use unhealthy ingredients and it is difficult to know the exact ingredients used.
To make a keto-friendly version, one can make egg foo young at home, ensuring that healthy oils and ingredients are used. The gravy or sauce is also an important consideration as it is traditionally made with a cornstarch mixture, which is very carb-heavy, and often includes sugar. To make a low-carb version, alternative thickeners like xanthan gum can be used, and sweeteners like liquid stevia can replace sugar.
When ordering egg foo young at a Chinese restaurant, it is advisable to inquire about the ingredients used, especially flour or cornstarch, to ensure it aligns with keto diet requirements. If possible, opt for keto-friendly sides, such as cauliflower fried rice, instead of white or fried rice. Additionally, some restaurants may offer keto-friendly alternatives to soy sauce, such as coconut aminos, a low-sodium, low-glycemic option.
Overall, while egg foo young can be made keto-friendly, it is important to be cautious when ordering it at Chinese restaurants due to potential unknown ingredients. Preparing it at home allows for better control over the ingredients and ensures it aligns with the keto diet.
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Frequently asked questions
Egg Foo Young is a Chinese-style omelette with vegetables, meat, and a thick gravy. It is a popular dish in Chinese-American and Chinese-Indian cuisine.
Yes, it can be. The Ketogenic Diet is a low-carbohydrate method of eating, and Egg Foo Young is low in net carbs. However, it is often made with ingredients that are not keto-friendly, such as cornflour/corn starch, vegetable oil, and potato starch. It is best to make it at home to ensure it is keto-friendly.
Avoid using cornflour/corn starch, vegetable oil, and potato starch. Also, be cautious with the gravy, as it often contains sugar and corn starch.
Use eggs, meat (such as chicken, shrimp, or pork), and low-carb vegetables (such as mushrooms, carrots, broccoli, and green onions). For the sauce, use coconut aminos, liquid stevia, and xanthan gum as a thickener.
