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Keto Egg Foo Young Recipe (Chinese Omelet) 🍳

Dom Lorenzo
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Egg Foo Young is a savory Chinese omelet packed with protein and vegetables, making it a versatile meal. We've given a fun twist to this classic Chinese omelet. Imagine tender ground pork mixed with spicy ginger and tasty shiitake mushrooms. Grab your pan, and let's prepare this keto Chinese food!

Keto egg foo young, shaped like a dome, with gravy served on a plate.
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Preparation and cooking overview

First, cook the ground pork, veggies, and spices in a hot pan. Add beaten eggs and cook them just right. Put the mix in a round bowl. While it sets, make the gravy with chicken stock, oyster sauce, sweetener, and soy sauce. Flip the eggs onto a plate, pour the gravy on top, and there you have it! In 20 minutes, you'll have a tasty egg dish ready.

Chef's note

Experiment with your keto egg foo young! Add any low-carb veggies you like, or change up the protein. Got leftover roast, sausage, or crabmeat? Use that instead of pork. Toss in bean sprouts or chopped cabbage, too. Egg foo young pairs well with many ingredients.

Do try our breakfast recipes for a variety of delicious flavors!

  • Prep Time: 10 minutes
  • Cooking Time: 10 minutes
  • Total Time: 20 Minutes
  • Difficulty Level: Easy
  • Recipe Makes 3 Servings

🍳 Ingredients for keto egg foo young recipe

Here's a list of ingredients you'll need to make this keto foo young:

  • 2 teaspoons olive oil
  • 8 ounces ground pork
  • 1 teaspoon minced ginger
  • 2 tablespoons red peppers, minced
  • 1 cup sliced shiitake mushrooms
  • ¼ cup chopped spring onions, (white part)
  • ¼ teaspoon Chinese five-spice
  • ¼ teaspoon ground black pepper
  • Pinch of sea salt
  • 6 large eggs, slightly beaten
  • Fresh green onions, for garnish
All the ingredients required to make keto egg foo young gathered and displayed on the table.

For the gravy

  • 1 cup chicken stock
  • 1 tablespoon oyster sauce
  • 1 tablespoon soy sauce
  • 1 teaspoon sesame oil
  • ½ teaspoon erythritol
  • 2 teaspoons unflavored gelatin powder
All the ingredients required to make the gravy for keto egg foo young gathered and displayed on the table.

Ingredient substitutions

If you're missing an ingredient or want to switch things up, we've got you covered! Here are some simple substitutions:

  • Olive oil: If you don't have olive oil, use avocado oil.
  • Minced ginger: Swap fresh ginger with half a teaspoon of ground ginger.
  • Shiitake mushrooms: If you don't have shiitake mushrooms, swap them with portobello or button mushrooms.
  • Chinese five-spice: If you can't find readymade Chinese five-spice, use a mix of ground cinnamon, cloves, fennel, black pepper, and star anise.
  • Oyster sauce: If you don't have oyster sauce on hand or are looking for an alternative, you can substitute it with fish sauce, although it will bring a slightly different flavor profile to the dish.
  • Gelatin powder: Use half a teaspoon of xanthan gum in the sauce instead of gelatin powder.

Additional ingredients

Feel free to add your personal touch with these optional ingredients:

  • Bacon bits: Sauté some chopped bacon with ground pork for extra flavor.
  • Minced garlic: Finely chop a few fresh garlic cloves and sauté them with ginger to enhance the dish's fragrance.
  • Chopped fresh cilantro: For a fresh note, chop some cilantro and use it as garnish.
  • Baby spinach: For extra greens, sauté some baby spinach with the mushrooms.
Keto egg foo young shaped like a dome and plated on a plate.

Cooking tools required

To make this keto egg foo young recipe, you'll need the following tools:

  • Measuring cups and spoons
  • Cutting board
  • Knife
  • Wok
  • Spatula
  • Mixing bowls
  • Plate
  • Saucepan

Tool substitutes list

  • Wok: If you don't have a wok, use a cast-iron skillet or a large frying pan.
Keto egg foo young, shaped like a dome, with gravy served on a plate with a spoon.

How to make Keto Egg Foo Young: step-by-step guide

Cooking methods

  • Sautéing
  • Simmering

Preparation steps

  1. Gather and measure all the ingredients.
  2. Mince the red peppers and ginger.
  3. Slice the shiitake mushrooms.
  4. Chop the white part of the spring onions. 
  5. Beat six large eggs in a bowl until slightly frothy.
  6. Chop some fresh green onions for garnishing.

Cooking steps

  1. Heat olive oil in a wok on medium-high heat.
  2. Add ground pork and stir for 2-3 minutes or until lightly browned.
  3. Toss in minced ginger and minced red peppers. Stir for about a minute or until aromatic.
  4. Add sliced shiitake mushrooms and spring onions. Sauté until the mushrooms are tender.
  5. Stir in the Chinese five-spice, ground pepper, and salt.
  6. Add the beaten eggs to the wok. Cook for 2-3 minutes, stirring constantly. Do not overcook.
  7. Transfer it to a round bowl, packing everything tightly. Cover with a plate and leave to set for a few minutes.
  8. Meanwhile, prepare your gravy by combining chicken stock, oyster sauce, sesame oil, erythritol, and gelatin powder in a pan.
  9. Simmer the mixture over low heat for a minute. Do not let it boil. Turn off the heat.
  10. Invert the bowl with the dish onto a serving plate. Remove the bowl, pour gravy atop the dish, and garnish with chopped green onions.
  11. Serve the foo young hot, and enjoy!

Chef's pro tip

To keep the eggs fluffy, stir them consistently while cooking. When they're mostly set but still slightly runny, remove them from the heat. Remember, they'll keep cooking a bit from the leftover warmth.

Is Egg Foo Young Keto-Friendly?

Egg Foo Young is a Chinese-style omelet made with eggs, vegetables, and protein, often served with a savory gravy. Yes, it can be keto-friendly! By replacing high-carb ingredients with low-carb alternatives, you can enjoy this dish with just 2-4 grams of net carbs per serving.

How Many Net Carbs Are in Keto Egg Foo Young?

Keto Egg Foo Young is a low-carb dish with approximately 2-4 grams of net carbs per serving, depending on the ingredients and portion size. The primary sources of carbs in this recipe are vegetables like shiitake mushrooms and red peppers, along with the gravy’s components.

Here’s a quick breakdown of the carb contributors per serving:

  • Vegetables: Approximately 1-2 grams of net carbs.
  • Gravy: About 1-2 grams of net carbs (with keto-friendly thickeners like gelatin or xanthan gum).

By using low-carb vegetables and carefully portioned keto-friendly gravy, Keto Egg Foo Young fits perfectly into a ketogenic diet while keeping your carb count in check. Always measure portions and track ingredients to ensure you stay within your daily carb limits.

What to serve with egg foo young?

Wondering what pairs well with this low-carb egg foo young? Here are some tasty options to complete your meal:

  • Cauliflower Rice: This fluffy alternative to regular rice is satiating and great for soaking up the gravy.
  • Asian Green Beans: Pair the foo young with crunchy fried green beans for an Asian-themed meal.
  • Keto Bread: Enjoy a traditional breakfast feel by pairing the egg foo young with Dinner Rolls or Cornbread.
  • Charred Keto Broccoli: Enhance your foo young by pairing it with smoky charred broccoli, topped with a sprinkle of Parmesan cheese.

How to make it healthier?

  • Go for low-sodium oyster sauce and soy sauce for the gravy.
  • Prepare the chicken stock yourself instead of buying it from the grocery store.
A close-up of a spoon scooping up a serving of keto egg foo young from a plate.

Time-saving tips

  • Buy a readymade Chinese five-spice blend instead of making it from scratch.
  • Buy a keto-friendly pre-made chicken stock from your local store.

What can I prepare ahead of time?

  • Dice all your vegetables beforehand and store them in airtight containers in the fridge.
  • Prepare the Chinese five-spice and store it in a dry jar.
  • If you use homemade chicken stock, prepare it a day before and store it in the fridge.

Storage and reheating instructions

Storage instructions

For optimal freshness, consume the egg foo young immediately. However, if storing leftovers, keep the dish and sauce in separate airtight containers in the fridge for up to 2 days.

Best reheating practices

  • Microwave: Place the egg foo young on a microwave-safe plate and heat for 1-2 minutes at full power. Heat the gravy in a separate bowl for 30-45 seconds.
  • Stovetop: Reheat the egg foo young and sauce in separate pans over medium heat until warmed, stirring occasionally to prevent sticking.
A close-up of a spoon scooping up a serving of homemade keto egg foo young from a plate.

Recipe wrap-up conclusion

Our Keto Egg Foo Young offers a delightful low-carb twist on the beloved Chinese classic, delivering authentic taste using keto-friendly ingredients. Perfect for any mealtime, this dish promises rich flavors and simplicity in preparation. So, get ready to make this dish and add a burst of Asian flair to your table!

Craving some more keto breakfast ideas? Dive into these tantalizing recipes!

Frequently asked questions

Traditional egg foo young might not be keto-friendly as the gravy usually contains high-carb ingredients. But this recipe with simple tweaks is tailored to fit a low-carb diet.

Ensure the wok is properly heated before adding the eggs; this helps prevent sticking. Additionally, using a bit of oil or a non-stick spray can reduce the chance of the eggs sticking to the wok's surface.

Yes, egg foo young is generally low in carbs; its main ingredients are eggs and vegetables. Just be careful not to add ingredients that have lots of carbs.

Most times, the gravy in regular egg foo young has things like cornstarch or sugar, which aren't keto. But, if you use gelatin for thickness and erythritol for sweetness, you can make a keto-friendly version.

The carb content can vary depending on the ingredients used. On average, a homemade keto egg foo young will have around 2-4 grams of carbs per serving.

Egg foo young is naturally gluten-free. However, traditional soy sauce in its gravy contains wheat. For a gluten-free version, use tamari or gluten-free soy sauce. Also, ensure there's no cross-contamination from other gluten-containing foods, especially when dining out.

Traditional egg foo young may have higher carbs due to the gravy, but a keto version contains around 2-4 grams of net carbs per serving.

Yes, it’s naturally high in protein from the eggs and meat while being low in carbs when made keto-friendly.

📖 Recipe

Homemade keto egg foo young served on a plate with gravy and garnished with green herbs.

Keto Egg Foo Young

This Keto Egg Foo Young recipe offers a low-carb twist on the classic Chinese omelet, featuring tender ground pork, flavorful shiitake mushrooms, and a savory gravy, all in just 20 minutes!
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Course: Breakfast
Cuisine: Asian, Chinese
Keyword: chinese omelet, egg omelet, keto egg foo young, keto egg recipe, low carb
Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Servings: 3
Calories: 436kcal

Ingredients

  • 2 teaspoons olive oil
  • 8 ounces ground pork
  • 1 teaspoon minced ginger
  • 2 tablespoons red peppers minced
  • 1 cup sliced shiitake mushrooms
  • ¼ cup chopped spring onions (white part)
  • ¼ teaspoon Chinese five-spice
  • ¼ teaspoon ground black pepper
  • Pinch of sea salt
  • 6 large eggs slightly beaten
  • Fresh green onions for garnish

For the gravy

  • 1 cup chicken stock
  • 1 tablespoon oyster sauce
  • 1 tablespoon soy sauce
  • 1 teaspoon sesame oil
  • ½ teaspoon erythritol
  • 2 teaspoons unflavored gelatin powder
US Customary - Metric

Instructions

  • Heat olive oil in a wok on medium-high heat.
  • Add ground pork and stir for 2-3 minutes or until lightly browned.
  • Toss in minced ginger and minced red peppers. Stir for about a minute or until aromatic.
  • Add sliced shiitake mushrooms and spring onions. Sauté until the mushrooms are tender.
  • Stir in the Chinese five-spice, ground pepper, and salt.
  • Add the beaten eggs to the wok. Cook for 2-3 minutes, stirring constantly. Do not overcook.
  • Transfer it to a round bowl, packing everything tightly. Cover with a plate and leave to set for a few minutes.
  • Meanwhile, prepare your gravy by combining chicken stock, oyster sauce, sesame oil, erythritol, and gelatin powder in a pan.
  • Simmer the mixture over low heat for a minute. Do not let it boil. Turn off the heat.
  • Invert the bowl with the dish onto a serving plate. Remove the bowl, pour gravy atop the dish, and garnish with chopped green onions.
  • Serve the foo young hot, and enjoy!

Video

Nutrition

Nutrition Facts
Keto Egg Foo Young
Amount Per Serving
Calories 436 Calories from Fat 270
% Daily Value*
Fat 30g46%
Saturated Fat 10g63%
Trans Fat 0.03g
Polyunsaturated Fat 4g
Monounsaturated Fat 13g
Cholesterol 384mg128%
Sodium 794mg35%
Potassium 714mg20%
Carbohydrates 12g4%
Fiber 2g8%
Sugar 4g4%
Protein 31g62%
Vitamin A 762IU15%
Vitamin C 10mg12%
Calcium 78mg8%
Iron 3mg17%
*

Nutritional values are estimates only and do not include carbs from sugar alcohols.

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