Is egg foo young keto?
If you’re following a keto diet but still want to enjoy Chinese food, you may wonder – can you have egg foo young?
While this classic dish contains eggs, vegetables and protein, it’s usually served with a thick, starch-heavy sauce.
Before digging in, learn how to tweak egg foo young to make it keto by removing problem ingredients for healthy, low-carb eating.
Keep reading to uncover this secret!
KEY TAKEAWAY
Is Egg Foo Young keto?
Egg Foo Young can be made keto-friendly (1) by being mindful of the ingredients used, such as choosing protein-rich options like eggs and adding low-carb vegetables, while avoiding high-carb thickeners and sauces.
By making modifications and being aware of the nutritional content, Egg Foo Young can be enjoyed as a delicious and satisfying option for those following a keto diet.
Understanding the Nutritional Content of Egg Foo Young on a Keto Diet
Source: Headbanger’s Kitchen
Many people curious about the keto diet wonder if they can still enjoy some of their favorite Chinese food dishes like egg foo young or egg foo.
As someone who has maintained their weight loss on keto for years, I’ve discovered you definitely can have egg foo young in a keto-friendly way.
One of my Chinese cooking secrets is making a low carb keto egg foo young at home where I control the ingredients.
Starting with just eggs, I add finely chopped chicken or bean sprouts and a drizzle of sesame oil for flavor.
Leaving out high carb ingredients like soy sauce is key since those can add up fast in net carbs.
My version comes out tasting nearly identical to restaurant-style but allows me to stay on my keto egg diet.
Counting net carbs with an app, a single serving fits nicely within my daily limits.
Whether you call it egg foo young or egg foo yung, with some tweaks you can enjoy this classic Chinese food dish while staying in ketosis.
Evaluating the Ingredients in Egg Foo Young for Keto Compliance
Wondering if you can enjoy your favorite Chinese dish like egg foo young or chicken egg foo yung while following a keto meal plan?
Let’s take a closer look at the ingredients.
Many recipes call for ingredients high in carbs like bean sprouts or are thickened with cornstarch.
For a low-carb alternative, try swapping the veggies for spinach or mushrooms and using xanthan gum instead of cornstarch to thicken the egg mixture.
Be sure any gravy or sauce is also low in carbs by using options like coconut aminos seasoned with a touch of salt and pepper.
When cooking your foo young egg creation, aim to pan-fry it in a small amount of fat like chicken broth or saturated fat over medium heat until just set, rather than boiling or frying in oil.
With some simple ingredient substitutions and a little prep time, you can enjoy this classic Chinese dish in 30 minutes or less of total cook time, fitting within your daily keto macros.
Making Keto-Friendly Modifications to Enjoy Egg Foo Young
Craving your favorite Chinese takeout like egg foo yong or sweet and sour chicken but want to stay on your keto diet? No problem!
With some tweaks, you can enjoy Chinese dishes at home.
Use large eggs , cooked chicken, low-carb veggies like cauliflower instead of rice, and thicken the sauce with gluten-free xanthan gum.
For the batter, try almond or coconut flour instead of all-purpose.
You can also whip up a keto egg drop soup using bone broth instead of regular broth.
When stir-frying your creation in a small amount of fat over medium heat, be sure not to burn it.
For the egg foo yong, pan-fry in coconut oil until the bottom is crisp and eggs are fully set. Top with egg drop for extra protein.
With simple ingredient swaps and cooking method adjustments, you’ll be enjoying Chinese favorites like cauliflower fried rice and foo yong on your keto plan in no time. Remember to track macros and portions for best results.
Exploring Egg Foo Young Variations for Low-Carb Diets
Craving your favorite Chinese dish but want to minimize carbs? Try these delicious low-carb variations of Egg Foo Young!
One option is Shrimp Egg Foo Young – shrimp are low in carbs and high in protein.
You can also pile your foo young high with low-carb veggies like cauliflower rice, bell peppers, broccoli or mushrooms.
For an umami-packed sauce, use coconut aminos or a splash of oyster sauce instead of regular soy sauce to flavor the egg foo young gravy. (2)
You’ll love the familiar Chinese takeout taste but in a lighter way. Another variation uses just beaten eggs or egg whites for a major carb and calorie reduction.
Toss your ingredients in a large bowl with garlic powder and other seasonings then pan fry in small batches until golden brown on both sides.
Count up the total carbs to enjoy in moderation.
Tips for Incorporating Egg Foo Young into Your Keto Meal Plan
Enjoying your favorite Chinese dish like egg foo young but want to watch carbs?
Here are some tips for including it in your keto diet meal plan.
Making it at home lets you control ingredients, using low-carb veggies instead of brown sauce or side dish rice.
Fry your creation in a small amount of fat over medium heat in a skillet or frying pan.
You can also order it without extras when dining at Chinese restaurants.
Pair homemade egg foo young with cauliflower rice or other dairy free sauces for a complete Chinese american meal.
Another option is shaping the mixture into egg foo young pancakes for an on-the-go breakfast.
Flavor the filling with chicken stock, green onions and seasonings.
Reference this recipe card to recreate the classic dish while sticking to your keto macros.
Enjoy in moderation by tracking nutritionals.
Conclusion
Is egg foo young suitable for a keto diet? It can be, if prepared carefully.
The key is limiting high-carb ingredients like flour.
Focus on using mainly fresh eggs and low-carb vegetables, and thinning the sauce with xanthan gum rather than cornstarch. Also watch your portion sizes.
When made mindfully, egg foo young offers protein, healthy fats and fiber to support ketosis.
With some simple tweaks like ingredient swaps and awareness of carb totals, it’s quite possible to integrate this Chinese favorite into a low-carb lifestyle.
Just be attentive to exactly what goes into it.
With care, you can definitely keep egg foo young on the menu while staying keto.
By following these tips and being mindful of what you eat, you can enjoy delicious Chinese food while staying in ketosis. Happy eating!
Frequently Asked Questions
Is egg foo young keto?
While some popular versions of egg foo young are high in carbs due to ingredients like cornstarch, bean sprouts, or brown gravy, it can definitely be modified to fit a ketogenic diet.
By using low-carb veggies, coconut flour, and xanthan gum as a thickener, egg foo young becomes keto-friendly.
What are some keto-friendly ingredients for egg foo young?
Some good low-carb ingredients for making egg foo young include vegetables like cabbage, broccoli, mushrooms and water chestnuts.
Coconut flour or almond flour can replace regular flour.
Make a sauce using coconut aminos instead of soy sauce and add healthy fats like olive oil or coconut oil.
Can I eat egg foo young if I’m on a low carb diet?
Yes, egg foo young can still be enjoyed on a low carb diet if you closely watch the ingredients.
Use minimal flour and rice or replace them with cauliflower rice.
Choose low starch veggies over beansprouts or corn.
Measure out sauces and estimate carb counts to ensure it fits your daily limits. Moderation is key.
What is the carb count for egg foo young?
The carb count can vary significantly depending on the specific ingredients and recipe.
As a guideline, a single serving sized egg foo young patty made with coconut flour and low-glycemic veggies comes in around 7-10 grams of net carbs.
Using cauliflower rice instead of white rice saves about 15 grams of carbs per half cup.
How do I make keto egg foo young at home?
To make keto-friendly egg foo young at home, whisk eggs, coconut aminos, xanthan gum and shredded cabbage in a bowl.
Heat coconut oil in a skillet and scoop batter into patties to cook until golden brown.
Serve over cauliflower rice topped with chicken and fresh vegetables like mushrooms or water chestnuts for a complete low-carb meal.
More about hot sour and soup.
References
- https://sureketo.com/is-it-keto/egg-foo-young
- https://iheartumami.com/steamed-bok-choy-garlic-oyster-sauce/
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- https://bowlakechinese.com/what-chinese-food-is-keto/
- https://bowlakechinese.com/is-hot-and-sour-soup-keto
- https://bowlakechinese.com/chinese-food-and-keto
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I’m a culinary expert who has been trained by some of the world’s top chefs. I love blending classic Chinese culinary techniques with modern influences that I’ve picked up during my travels. In my free time, I enjoy writing, and you can find my musings on the bowlakechinese.com blog.
