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KETO LOW-CARB EGG FOO YOUNG

KETO LOW-CARB EGG FOO YOUNG

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I’ve always enjoyed Keto Low-Carb Egg Foo Young (EFY) when doing Chinese take-out cuisine, especially since I’ve been following a KETO LOW-CARB lifestyle.  It’s perfect!  Egg Foo Young is basically a Chinese omelet with ham or other forms of protein like shrimp, pork, beef, or chicken.  EFY is one of those dishes that fill up your belly and is virtually void of carbs.  For dinner, it is also nice to enjoy eggs for a change rather than the usual forms of flesh protein.

Some people like to make this dish into pancakes.  I personally don’t bother as one recipe (meant for 4 people) feeds my husband and me.  I make one large pancake and cut it in half.

EFY is not authentically Chinese.  Rather American Chinese cooks in California invented this dish, around 1849.  In the ’50s the dish was more of a pancake filled with ingredients and deep-fried.  Today, EFY is pan-fried.

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 omelet stays together.
  • Stir-fry the vegetables before adding to the egg mixture to fry off any 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 into one large one.
  • Heat up 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 omelet because EFY is partially deep-fried.
  • Add the gravy afterward, just before serving. 

I make Keto Low-Carb Egg Foo Young on a regular basis and pretty much throw into the dish whatever vegetables or protein I have on hand in the refrigerator.  This recipe version uses ham, green onion, and sprouts. Egg Foo Young is a simple dish with simple flavors.  The predominant taste comes from the ham.  The sprouts give the dish a classic crunchy texture. 

Mushrooms are a highly nutritious food with many potential health benefits. They are low in calories, high in fiber, and contain a wide range of vitamins and minerals. Additionally, mushrooms are one of the few food sources of vitamin D, which is important for bone health, immune function, and overall well-being.

Research has shown that mushrooms may also have anti-inflammatory, anti-cancer, and immune-boosting properties. For example, certain compounds found in mushrooms have been shown to stimulate the immune system, helping to fight off infections and diseases. Other compounds in mushrooms may help to reduce inflammation in the body, which can contribute to a variety of health problems.

Some studies have also suggested that mushrooms may have a role in preventing and treating certain types of cancer, such as breast cancer and prostate cancer. However, more research is needed to fully understand the potential benefits of mushrooms in cancer prevention and treatment.

Overall, including mushrooms in your diet can be a healthy and delicious way to support your overall health and well-being.

Mung bean sprouts are one of the main ingredients in Egg Foo Young.  Sprouts are one of those underestimated foods.  They are actually quite nutritious. 

Mung Bean Sprouts:

  • Support heart health
  • Rich in vitamin K which helps to keep blood from clotting
  • Are a good source of fiber
  • High in choline and helps to detoxify the liver
  • Low in calories
  • Contains vitamin C, helping to protect cells from free radicals
  • When it comes to mung bean sprouts be careful.  They can carry bacteria, so don’t serve raw sprouts (in salads or otherwise).  Sprouts should be avoided by anyone with a weakened immune system.  By cooking the sprouts you’ll kill the bacteria.

Due to this Keto Low-Carb Egg Foo Young’s simple flavors and delicate nature, a light-bodied white wine will do the trick.  How about Brut sparkling wine?  That means the bubbly will be bone dry and tangy.  That acidity will nicely offset the saltiness of the ham. 

WINE TIPS:

ALCOHOL AND KETOSIS:

To support your Keto diet or low-carb lifestyle, opt for quality, non-alcoholic wines that are low-carb and low in sugar. Additionally, alcohol does not align with a keto diet or low-carb lifestyle. Moreover, your liver processes alcohol before nutrients, pausing ketone creation and slowing the ketosis process. Furthermore, your body will metabolize alcohol as fuel before utilizing food, which can decelerate fat burning and may lead to the storage of carbs, fat, and protein as excess body fat. Moreover, alcohol consumption stimulates the appetite, potentially causing overeating.

ALCOHOL AND HEALTH:

Did you know that when you consume alcohol, your liver has to work extra hard to break it down? This can result in damage to your liver. Furthermore, it can elevate your risk of health issues such as inflammation and cancer, particularly with heavy consumption. Additionally, alcohol can disrupt your blood sugar levels, leaving you feeling dehydrated and disrupting your body’s normal functions.

NON-ALCOHOLIC WINE AND HEALTH BENEFITS:

Non-alcoholic wines with minimal carbs and sugar are advantageous for your health. They not only aid in weight management, blood sugar control, and hydration but also contain essential nutrients and antioxidants from grapes that can decrease your risk of health conditions like heart disease. Consequently, since they lack alcohol, they’re ideal for socializing without any adverse effects, promoting feelings of happiness and reduced stress.

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WHAT EQUIPMENT DO YOU NEED TO PREPARE THIS RECIPE?

CHOPPED HAM FOR KETO LOW-CARB EGG FOO YOUNG

Cube ham.

 

CHOPPED SCALLIONS FOR KETO LOW-CARB EGG FOO YOUNG

Cut scallions.

 

CHOPPED MUSHROOMS FOR KETO LOW-CARB EGG FOO YOUNG

Chop mushrooms.

 

FRESH SPROUTS FOR KETO LOW-CARB EGG FOO YOUNG

Get sprouts prepared.

 

WHISKED EGGS FOR KETO LOW-CARB EGG FOO YOUNG

In a large bowl whisk eggs and then add coconut flour, fish sauce, apple cider vinegar, and sweetener.  Whisk until smooth.

 

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.

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KETO LOW-CARB EGG FOO YOUNG

KETO LOW-CARB EGG FOO YOUNG


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Description

Keto Low-Carb Egg Foo Young with ham, fresh mushrooms, and eggs works well with a delicious non alcoholic wine. Try it!


Ingredients

Scale

Egg Foo Young Gravy:

1 cup unsalted, homemade chicken stock or chicken bone broth

1 tablespoon low sodium soy sauce or Coconut Aminos

1 teaspoon toasted sesame oil

2 teaspoons apple cider vinegar

2 teaspoons monk fruit sweetener

1/2 tablespoon Xanthan Gum

Freshly ground black pepper to taste

Egg Foo Young

6 large eggs

1/4 cup coconut flour

1 teaspoon fish sauce

1/2 teaspoon sugar free rice vinegar

1 cup diced ham, cooked

1/2 cup cooked mushrooms, chopped into pieces

2 scallions, chopped

1 cup mung bean sprouts

1/2 teaspoon baking soda

Freshly ground black pepper

1/4 cup avocado oil for frying


Instructions

  • 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.
  • Cube ham. Cut onions. Cut mushrooms. Have sprouts ready.
  • In a large bowl whisk eggs and then add coconut flour, fish sauce, apple cider vinegar, and sweetener.  Whisk until smooth. 
  • Fold in the 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.

Notes

  • The recipe is based on the keto version and is approximate only.  One serving has 3 grams of net carbs.
  • (Note: The nutritional information provided is a courtesy and is approximate only.  We cannot guarantee the nutritional accuracy of any recipe on this site.  We cannot know what brands you use or how accurately you follow the recipe or what you like to add creatively to the dish. Use the information as a general guideline only.)
  • Prep Time: 10
  • Cook Time: 15
  • Category: KETO LOW-CARB
  • Method: BAKING
  • Cuisine: BREAKFAST, LUNCH, DINNER

Nutrition

  • Serving Size: 1
  • Calories: 250
  • Sugar: 1
  • Sodium: 500
  • Fat: 20
  • Saturated Fat: 5
  • Unsaturated Fat: 15
  • Trans Fat: 0
  • Carbohydrates: 5
  • Fiber: 2
  • Protein: 12
  • Cholesterol: 200

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