Keto Egg Foo Young – This low carb egg foo young is filled with nutritious green vegetables and chicken, topped with a delicious and flavorful gravy, served with cauliflower rice, and is very easy to make in just 20 minutes.
What is Keto Egg Foo Young?
Keto Egg Foo Young is a healthier, low-carb version of the traditional Egg Foo Young. Made with eggs, a medley of low-carb vegetables like bean sprouts, mushrooms, and green onions, plus your choice of protein (think shrimp, chicken, or pork), it’s pan-fried to golden perfection and served with a keto-friendly brown gravy.
This dish is incredibly versatile, quick to prepare, and full of rich umami flavors that make it a standout on your dinner table.
Egg foo young? How it is different from a omelette?
It is a American-style Chinese omelette that is crispy on the outside, filled with meat and vegetables, then deep-fried in a wok and topped with gravy made with soy sauce and thickeners. Whereas, omelette is mostly shallow fried or deep-fried (in the Chinese version) but with no gravy on the top.
Keto Egg Foo Young – Recipe Variations
Meat – Use any meat available in hand, like ground chicken, shrimp, pork, beef, or ham. If you have leftover cooked meat, chop it and add to the mixing bowl with eggs.
Vegetables – You can add bell peppers, scallions, spinach, celery (or water chestnuts), shredded cabbage, kale, bean sprouts, or alfalfa sprouts.
Can I store this keto friendly egg foo young?
Yes, you can! I recommend you eat it fresh, however, if you want to store them, pack the keto egg foo young gravy and the omelette separately in airtight containers and store in the fridge for upto 2-3 days. When ready to eat, reheat in the microwave.
How to freeze this low carb egg foo young?
It is a great make ahead meal, prepare both the gravy and the omelette, pack them separately in air tight freezer-friendly container, remove any excess air (vacuum seal) and freeze for up to 3 months.
How to Serve Keto Egg Foo Young
- Main Dish: Serve it as is with a drizzle of keto brown gravy.
- Side Dish: Pair it with cauliflower fried rice or a simple cucumber salad for a complete meal.
- Low-Carb Wrap: Use it as a filling for lettuce wraps for an on-the-go keto snack.
How to serve this keto vegetable egg foo young?
You can pair this with low carb cauliflower rice to make a complete meal or serve with shirataki soup, keto-fried rice or cauliflower risotto.
How to Store and Reheat
- Refrigerating: Store leftover Egg Foo Young in an airtight container for up to 3 days in the refrigerator.
- Freezing: You can freeze the omelets (without gravy) by placing parchment paper between layers and storing them in a freezer-safe container for up to 3 months.
- Reheating: Reheat in a skillet over medium heat or microwave in 30-second intervals until warmed through. For frozen Egg Foo Young, let it thaw in the fridge overnight before reheating.
Keto Egg Foo Young (Low Carb)
This low carb keto egg foo young is filled with nutritious green vegetables and chicken, topped with a delicious and flavorful gravy, served with cauliflower rice, and is very easy to make in just 20 minutes.
Ingredients
For the omelettes:
- 8 large eggs
- 1/4 cup celery, thinly sliced
- 1 tbsp minced garlic
- 1 cup spring onion, thinly sliced (white part separated, and chopped)
- 1 cup bean sprouts
- 1 cup ground chicken (or use cooked and chopped chicken)
- salt and pepper to taste
- keto-approved oil, for frying
For the keto egg foo young gravy
- 2 cup chicken broth (or beef broth)
- 1 tablespoon swerve sweetener (or liquid stevia)
- 2 tablespoons coconut aminos (or tamari sauce)
- 1/2-1 teaspoon xanthan gum
- 1 tsp sesame oil
Instructions
- Heat a skillet or wok over medium-high heat. Add oil, then add the white part of the onion with minced garlic. Stir until translucent.
- Add the chicken and cook for few minutes until the chicken is fully cooked through. Remove and transfer to a plate.
- Take a large mixing bowl, beat the eggs, along with all other ingredients, adjust salt and pepper as per taste. Mix well.
- Add the cooked chicken into the egg mixture bowl and combine well.
- In the same wok or skillet, add more oil (avocado, coconut or olive oil) to deep fry.
- Add 1/4 cup of egg mixture at a time and cook for few minutes on both sides until crispy and browned. If making in skillet, add 3-4 times of the 1/4 cup mixture.
- Transfer to a plate with paper lined towel and allow to drain any excess oil.
- On the same skillet, add all the sauce ingredients, combine well.
- Start by adding 1/4 tsp xanthan gum at a time and continue to whisk. Add more until it reaches your desired thickness and consistency.
- Done! Serve hot, drizzle with sauce, and pair with cauliflower rice.
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Nutrition Information
Yield
4Serving Size
2 omelettesAmount Per Serving Calories 280Total Fat 18gSaturated Fat 5gTrans Fat 0gUnsaturated Fat 12gCholesterol 408mgSodium 848mgCarbohydrates 4gNet Carbohydrates 3gFiber 1gSugar 1gProtein 22g
TastyFitnessRecipes.com, occasionally offers nutritional information for recipes contained on this site. This information is provided as a courtesy and is an estimate only. This information comes from online calculators. Although tastyfitnessrecipes.com attempts to provide accurate nutritional information, these figures are only estimates.
Still hungry! Try my other keto egg recipes:
- Keto Egg Loaf
- Keto Egg Bake With Bacon and Sausage
- Low Carb Egg Cups With Bacon
- Keto Baked Egg Custard Tart
Give it a try and let me know in the comments down below how much you have enjoyed these keto egg foo young gravy with your family and friends. All the keto lovers who are looking for low carb egg foo young on keto diet will surely enjoy this recipe.