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Thursday, March 23, 2023
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HomeHealth and LifestyleLow Carb Egg Foo Young

Low Carb Egg Foo Young

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KAWARTHA LAKES- I’ve always enjoyed Egg Foo Young (EFY). It is a Chinese omelette with ham or protein-like shrimp, pork, beef, or chicken. EFY fills your belly while being virtually carb-free.

This Chinese inspired egg dish can be served all year long for breakfast, brunch, lunch, or dinner. One serving has about 229 calories, 825 mg sodium, 13 grams of fat (fat is good on low-carb), 18.6 grams protein, and 6.1 grams net carbs – not including any gravy. The ingredients include eggs, coconut flour, GL fish sauce, apple cider vinegar, compliant ham, fresh mushrooms, scallions, beans sprouts, baking soda, and black pepper. You can add low-carb gravy on top. For the gravy, use chicken stock, coconut aminos (instead of soy sauce), sesame oil, apple cider vinegar, erythritol, xanthan gum (to thicken it) and pepper.

EFY is not authentically Chinese. Rather American Chinese cooks in California invented this dish around 1849.

Here are some tips for making tasty EFY:

  • Lightly beat the eggs, but stop before the eggs bubble
  • Thinly slice the vegetables and cube the protein into small pieces so the omelette stays together.
  • Stir fry the vegetables before adding to the egg mixture to fry off excessive water.
  • Make sure the mung bean sprouts are washed and dried.
  • Mix the protein and vegetables into the egg mixture in advance of pan-frying.
  • Form the egg mixture into small pancakes or one large one.
  • Heat the oil in advance before adding the egg mixture. Once the mixture is added, turn down the heat.
  • Add more oil to the skillet than what is. Normally added for an omelette because EFY is partially deep-fried.
  • Add the gravy afterwards, just before serving.

Low-Carb Egg Foo Young

Yield: 4 to 6

 Egg Foo Young Gravy:

1 cup unsalted, homemade chicken stock or chicken bone broth

1 tablespoon Coconut Aminos

1 teaspoon sesame oi

2 teaspoons apple cider vinegar

2 teaspoons xylitol (Keto) or coconut sugar (Paleo Whole30)

½ tablespoon xanthan gum (Keto) or tapioca starch (Paleo Whole30)

Pinch sea salt

Freshly ground black pepper to taste


Egg Foo Young:

6 large eggs

¼ cup coconut flour

1 teaspoon fish sauce (compliant)

½ teaspoon apple cider vinegar

1 cup diced fresh ham, cooked (compliant)

1/2 cup cooked mushrooms, chopped into pieces

2 scallions, chopped

1 cup mung bean sprouts

½ teaspoon baking soda

Freshly ground black pepper

1/4 cup avocado oil for frying

To make gravy, pour all the ingredients for the sauce into a saucepan, season to taste, and cook over medium heat for 5 to 6 minutes. Keep warm.

Whisk together eggs, coconut flour, fish sauce, and apple cider vinegar in a large bowl. Whisk until smooth. Fold ham, mushrooms, scallions, bean sprouts, and baking soda. Add avocado oil to a skillet—heat oil on medium. Pour the mixture into the pan. Fry on low without disturbing the mixture for about 2 minutes or until the bottom looks golden. When you see the egg beginning to cook on top, carefully flip over the mixture and fry the other side until golden for about 2 minutes—Slice EFY into 2 or 4 slices. Serve on plates—drizzle sauce over EFY.

Wine Suggestion:  Egg dishes are light work well with crisp, dry white wines like Sauvignon Blanc, brut sparkling wine, or Pinot Grigio.  The wine’s acidity will nicely offset the saltiness of the coconut aminos, fish sauce, and ham.

For your FREE copy of Oodles of Low-Carb Noodles go to ketopaleosharimac.com and fill in the pink form.  If the cookbook does not arrive in your inbox, check your spam file.

* The nutritional information provided is approximate, based on the Keto version and is a courtesy only. We cannot guarantee the nutritional accuracy of any recipe on this site. Consult your physician before beginning any new lifestyle or diet.


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Shari MAC
Shari MAC
Shari spent 16 years writing about wine for the Peterborough Examiner. She now blogs about Keto, Paleo, gluten-free, grain-free and refined sugar-free foods.

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