KETO LOW-CARB EGG FOO YOUNG (HEART HEALTHY)
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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
WHAT IS THE TASTE PROFILE OF KETO LOW-CARB EGG FOO YOUNG?
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.
WHAT IS THE NUTRITIONAL VALUE OF MUSHROOMS?
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.
WHAT ARE THE HEALTH BENEFITS OF MUNG BEAN SPROUTS?
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. They:
- 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 children, pregnant women, the elderly, and anyone with a weakened immune system. By cooking the sprouts you’ll kill the bacteria.
WHAT IS THE BEST WINE PARTNER FOR KETO LOW-CARB EGG FOO YOUNG?
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: To support your Keto diet or low-carb lifestyle, choose low-carb, low-sugar, and low-alcohol wines that are free of additives and artificial coloring. Include your wine carb macros as part of your meal. Remember, your liver will process alcohol before nutrients, pausing ketone creation and slowing the ketosis process. Your body will also metabolize alcohol as fuel before using food. This can slow fat burning and may cause your body to store carbs, fat, and protein as excess body fat. Alcohol consumption also stimulates the appetite. So, drink low-sugar, low-carb, and low alcohol wines in moderation.
WHAT OTHER KETO LOW-CARB HEALTHY HEART RECIPES CAN YOU ENJOY?
Keto Low-Carb BLT Tart (Heart Healthy)
Keto Low-Carb Cajun Salmon (Heart Healthy)
Keto Low-Carb Mama Meatloaf (Heart Healthy)
Keto Low-Carb Steak Marinade (Heart Healthy)
Keto Low-Carb Cinnamon Marmalade Chicken (Heart Healthy)
WHAT IS SHARI MAC’S PRODUCT RECOMMENDATION FOR YOUR KETO LOW-CARB DIET?
OMG, the Ninja NC301 CREAMi Ice Cream Maker is the BEST appliance I’ve bought for myself to support my Keto diet. I stand behind this product 100%. I eat healthy high protein, sugar-free ice cream every night. I experiment with different ingredient combinations all the time. I purchased 5 additional containers so that I can make a week’s worth of ice cream at one time. I’ve made ice cream with cottage cheese and almond milk with protein powder; tofu with almond milk and protein powder; fat-free plain yogurt with almond milk and sugar-free jello and more! The machine shaves frozen pints perfectly with its one-touch programs.. You can prepare ice cream, sorbet, gelato, milkshake, smoothie bowl, lite ice cream and more. Prep your base, freeze overnight, process, and enjoy!
Sometimes it takes more than one spin to get your desired texture. Select the re-spin function if, after processing, you want your processed treat softer and creamier. This unit is ONLY compatible with the Ninja CREAMi NC299 and NC300 pint accessories. It will NOT fit the NC100, NC200 or NC500 Series pints.
With the Ninja Creami you can enjoy healthy treats that taste just as good as regular ice cream loaded in bad saturated fat, sugar, and preservatives.
Print
KETO LOW-CARB EGG FOO YOUNG
- Total Time: 25
- Yield: 4 to 6 1x
- Diet: Gluten Free
Description
Keto Low-Carb Egg Foo Young is super nutritious and can be served for lunch, brunch, or dinner. The recipe uses compliant ham, fresh mushrooms, eggs, chicken stock, coconut aminos, and fish sauce. If you are hunting for a tasty Asian egg dish paired with wine, check out this recipe!
Ingredients
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.
- In a large bowl whisk together eggs, 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
- Note that the fat for frying is included in the nutritional value. The nutritional value is based on the keto version and is approximate. One serving 6.1 net carbs. You can use any ingredient combination or leftovers in the refrigerator in making Egg Foo Young.
- (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: 229
- Sugar: 1
- Sodium: 825
- Fat: 13.2
- Saturated Fat: 4.2
- Carbohydrates: 10.5
- Fiber: 4.4
- Protein: 18.6
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