Craving the vibrant flavors of Chinese takeout but committed to a low-carb lifestyle? Look no further than this incredible Keto Chicken Egg Foo Young recipe. It’s a culinary masterpiece that captures the essence of your favorite Chinese comfort food, all while keeping carbs in check. This homemade version is not just delicious; it’s also incredibly simple to prepare, making it a perfect addition to your weekly meal rotation. Say goodbye to carb-heavy fried rice and sugary sauces, and embrace a healthier, equally satisfying alternative that’s ready in under 30 minutes.
Embrace Low-Carb Chinese Cuisine with Egg Foo Young
Egg Foo Young has long been a cherished dish on Chinese restaurant menus, celebrated for its unique texture and savory profile. Traditionally, it’s a fluffy omelet generously filled with various meats and vegetables, then pan-fried or deep-fried until beautifully golden and crispy. The result is a delightful patty that’s both substantial and bursting with flavor. My love for this dish inspired me to create a keto-friendly version that doesn’t compromise on taste or texture, allowing you to enjoy this classic without guilt.
This egg-based dish is versatile enough to be enjoyed for lunch or dinner, making it a fantastic option for any time of day. What truly sets this recipe apart is its incredible speed and ease. From the moment you start prepping to the first bite, you can have a wholesome, delicious meal on the table in just 25 minutes. This makes it an ideal choice for busy weeknights or when you need a quick, satisfying low-carb fix.
A Healthier Take on a Chinese Classic: The Benefits of Keto Egg Foo Young
With only 2 grams of net carbs per serving, this Keto Chicken Egg Foo Young isn’t just a delicious meal; it’s a powerhouse of nutrition. High in protein and packed with essential vitamins, it’s a lunch or dinner idea you’ll want to prepare repeatedly. This recipe is designed to support your health goals without sacrificing the rich flavors you crave from Chinese cuisine.
One of the beauties of this recipe is its adaptability. While chicken adds a significant protein boost, making the dish more filling and substantial, you can easily customize it to suit your preferences. Consider adding succulent shrimp for a delightful seafood twist, or even tender pork, or a mix of both. The possibilities are endless, allowing you to experiment with different proteins and create new variations each time.
Beyond its delicious taste, this Egg Foo Young is loaded with nutrient-dense vegetables that contribute significantly to your daily vitamin intake. For instance, red bell peppers are an excellent source of both Vitamin A and C, crucial for immune health and skin vitality, along with a good dose of potassium, important for blood pressure regulation. Bean sprouts are another star ingredient, offering a rich supply of Vitamin C, calcium, and iron. The combination of Vitamin C and iron in bean sprouts is particularly beneficial, as Vitamin C significantly enhances the body’s absorption of iron, making them an incredibly healthy addition to your diet.
The Versatility of Egg Foo Young with Chicken: A Meal Prep Champion
This recipe truly shines as a meal prep hero. Imagine having a batch of these flavorful Egg Foo Young patties ready to go for your lunches or quick dinners throughout the week. Simply fry up a few servings, allow them to cool completely, and then store them in airtight meal prep containers in the refrigerator. They will maintain their freshness and delicious taste for up to a week, providing you with a convenient and healthy meal option whenever hunger strikes.
Not only is this dish incredibly convenient, but it’s also remarkably budget-friendly. All the ingredients are readily available at most grocery stores and are typically inexpensive. By preparing multiple servings at once, you’re not just saving time but also making a smart financial choice, reducing your reliance on costly takeout and making your grocery budget stretch further. It’s a win-win for both your health and your wallet!
Mastering the Keto Egg Foo Young Sauce: A Flavorful Secret Weapon
No Egg Foo Young is complete without its signature savory sauce, and this keto version is no exception. Our sauce is incredibly simple to prepare, yet it delivers a depth of flavor that perfectly complements the crispy patties. Crafted from a harmonious blend of chicken broth, tangy rice wine vinegar, and umami-rich soy sauce (or tamari for a gluten-free option), it’s thickened with a touch of xanthan gum to achieve that luscious, pourable consistency.
This sauce isn’t just for Egg Foo Young; it’s a versatile condiment you’ll want to keep on hand. Consider using it as a fantastic marinade for chicken or pork, infusing your meats with an authentic Asian flair. It also makes an excellent stir-fry sauce for your favorite low-carb vegetables, like a vibrant cauliflower stir-fry. Its perfectly balanced profile—not too salty, with ideal notes of savory and subtle sweetness—makes it a pantry staple for any keto kitchen.
Effortless Meal Prep for Your Asian Food Cravings
Pairing this Keto Chicken Egg Foo Young with the right sides can transform it into a complete and satisfying meal. Think beyond just the main dish and consider serving it alongside some steamed low-carb vegetables, a generous helping of cauliflower fried rice, or a comforting bowl of sugar-free Chinese soup. Each of these suggestions is also fantastic for meal prep, allowing you to create an entire week’s worth of healthy, delicious, and easy-to-reheat Chinese-inspired meals. When hunger strikes, simply warm up your prepped meal, and enjoy a nourishing, restaurant-quality dish right at home.
Authentic Keto Chicken Egg Foo Young Recipe
Ready to create this incredible dish? Below you’ll find the comprehensive list of ingredients and detailed instructions. Remember, exact measurements are provided in the printable recipe card, which ensures you have all the precise information at your fingertips for perfect results every time.
Prep Time: 20 minutes
Cook Time: 3-5 minutes per round of patties (approximately 15-25 minutes total)
Servings: 10 patties
Net Carbs: 2 net carbs per serving
Ingredients:
For the Egg Foo Young Patties:
- 8 Large Eggs
- 8 ounces Cooked Chicken (finely chopped or shredded)
- ½ Red Bell Pepper (finely chopped)
- ½ Medium Onion (finely chopped)
- ½ cup Bean Sprouts
- ⅓ cup Green Onions (chopped)
- ½ tsp Garlic Powder
- Salt and Black Pepper (to taste)
- Oil (for frying, such as avocado or coconut oil)
For the Keto Gravy Sauce:
- 1 cup Chicken Broth (unsalted)
- ½ tbsp Rice Wine Vinegar
- 2 tbsp Soy Sauce (or Tamari for gluten-free)
- ½ tsp Xanthan Gum
Instructions:
1. **Prepare the Egg Foo Young Mixture:** In a large mixing bowl, combine all the ingredients for the egg foo young patties: eggs, finely chopped cooked chicken, red bell pepper, medium onion, bean sprouts, chopped green onion, garlic powder, and a generous pinch of salt and pepper. Whisk everything together thoroughly until all ingredients are well incorporated and the mixture is uniform.
2. **Heat the Frying Oil:** In a deep-sided skillet or a large frying pan, pour a few inches of oil (enough to partially submerge the patties). Heat the oil over medium-high heat until it reaches about 350-375°F (175-190°C). If you don’t have a thermometer, a small drop of the egg mixture should sizzle immediately when added.
3. **Fry the Patties:** Carefully drop approximately ⅓ cup of the egg foo young mixture into the hot oil for each patty. Cook in batches, being careful not to overcrowd the pan. Fry for 2-4 minutes on each side, or until the patties are golden brown, crispy, and cooked through to your desired doneness. Use tongs or a slotted spoon to carefully flip them.
4. **Drain and Cool:** Once cooked, transfer the Egg Foo Young patties to a wire rack lined with paper towels to drain any excess oil. This helps them stay extra crispy as they cool slightly.
5. **Prepare the Keto Gravy:** While the patties are cooling, combine the chicken broth, rice wine vinegar, and soy sauce in a small saucepan. Heat over medium heat on the stove, stirring occasionally, until the mixture is warmed through and just begins to simmer.
6. **Thicken the Sauce:** Gradually sprinkle the xanthan gum over the simmering sauce, whisking constantly to prevent clumps. Continue to whisk and cook for another 1-2 minutes until the sauce has thickened to your desired consistency. Remove from heat and let it cool slightly; it will continue to thicken as it cools.
7. **Serve and Garnish:** Arrange the crispy Egg Foo Young patties on a serving platter. Drizzle generously with the warm keto gravy. For an extra touch of freshness and flavor, garnish with additional chopped green onions if desired. Serve immediately and enjoy your homemade low-carb Chinese feast!
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Keto Chicken Egg Foo Young
This keto chicken egg foo young recipe is perfect for a quick, delicious, and low-carb meal prep option or a satisfying homemade Chinese food dinner. Enjoy the crispy patties and savory sauce!
Lunch, Dinner
Keto Chicken Egg Foo Young, Low Carb, Chinese Food, Homemade, Meal Prep
Ingredients
Egg Foo Young Patties
-
8
Eggs
large -
8
ounces
Chicken
finely chopped and cooked (can use leftover chicken or rotisserie chicken) -
1/2
Red Bell Pepper
finely chopped -
1/2
Medium Onion
finely chopped -
1/2
cup
Bean Sprouts
fresh -
1/3
cup
Green Onion
chopped, plus extra for garnish -
1/2
tsp
Garlic Powder -
Salt and Pepper
to taste -
Oil
for frying (e.g., avocado oil, coconut oil)
Keto Gravy Sauce
-
1
cup
Chicken Broth
low sodium recommended -
1/2
tbsp
Rice Wine Vinegar -
2
tbsp
Soy Sauce
or tamari for gluten-free -
1/2
tsp
Xanthan Gum
Instructions
Prepare Egg Foo Young Mixture: In a large mixing bowl, combine the eggs, finely chopped cooked chicken, red bell pepper, medium onion, bean sprouts, chopped green onion, garlic powder, salt, and pepper. Whisk well until all ingredients are evenly distributed.
Heat Frying Oil: Heat a few inches of oil in a deep-sided skillet or large frying pan over medium-high heat until it reaches approximately 350-375°F (175-190°C).
Fry Patties: Drop about ⅓ cup of the mixture at a time into the heated oil to form patties. Cook for 2-4 minutes per side, or until golden brown, crispy, and cooked through. Drain cooked patties on a paper towel-lined rack to cool and remove excess oil.
Prepare Gravy Base: Add chicken broth, rice wine vinegar, and soy sauce to a small saucepan. Heat over medium heat on the stove, stirring occasionally, until warmed through.
Thicken Gravy: Gradually sprinkle the xanthan gum onto the simmering mixture, whisking continuously to ensure it combines without clumps. Continue to cook, whisking, until the sauce has thickened to your desired consistency. Remove from heat and let cool slightly.
Serve: Serve the hot Egg Foo Young patties topped generously with the warm keto gravy. Garnish with additional chopped green onions if desired, and enjoy your delicious low-carb Chinese meal.
Recipe Notes
Calories: 290 kcal per serving
Net Carbs: 2 Net Carbs per serving
The nutritional information for this recipe is calculated as a courtesy and is approximate only. I cannot guarantee the accuracy of the nutritional information for any recipes on this site.
More Low-Carb Chinese Takeout Favorites to Make at Home
If you’ve fallen in love with this Keto Chicken Egg Foo Young, you’ll be thrilled to discover more of our Chinese-inspired recipes that deliver authentic takeout taste without the carbs. Perfect for expanding your keto culinary repertoire!
- Keto Cauliflower Chicken Fried Rice
- Easy Keto Egg Drop Soup
- Low-Carb Egg Roll In A Bowl
- Keto Broccoli Fried Rice