• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Low Carb Yum
Easy Gluten-Free & Keto-Friendly Recipes
  • Facebook
  • Instagram
  • Pinterest
  • Twitter
  • YouTube
  • TikTok
  • Start Keto
    • How to Start a Low Carb Diet
    • Keto Macro Calculator
    • FREE 3 Day Keto Meal Plan Offer
    • Low Carb vs Keto
    • Keto Foods List
    • Low Carb Sweeteners
  • Recipes
    • By Course
      • Keto Appetizers
      • Keto Drinks
      • Low Carb Breads
      • Keto Casseroles
      • Keto Salads
      • Sauces & Dressings
      • Keto Sides
      • Low Carb Snacks
      • Low Carb Soups
    • By Diet
      • Dairy-Free
      • Paleo
      • AIP
      • Nut-Free
      • Egg-Free
      • Vegetarian
      • Vegan
      • Kid Friendly
    • By Cooking Style
      • Crock Pot
      • Instant Pot
      • One Pan
      • Freezer Friendly
      • < 30 Minute Prep
  • Breakfast
  • Desserts
    • Cakes
    • Candy
    • Cheesecakes
    • Cookies
    • Frosting
    • Frozen Desserts
    • Fruit
    • Pies
    • Puddings
  • Dinner
    • Beef
    • Keto Casseroles
    • Chicken
    • Eggs
    • Pork
    • Seafood
    • Turkey
  • Shop
    • 5-Ingredient Keto Cookbook
    • Low Carb Casseroles eCookbook
    • Keto Mixes & Supplies
    • Low Carb Keto Products
    • Custom Meal Plans
    • Shop Amazon
    • Low Carb Meals Delivered
  • Members
    • Join Now
    • Meal Plans (Premium)
    • Recipe Collections
    • Log In
    • Log Out
menu icon
go to homepage
subscribe
search icon
Homepage link
  • FREE Keto Meal Plan Offer
  • Keto Cookbook
  • Recipes
  • Keto Diet Resources
  • Low Carb Keto Products
  • Register
  • Log In
  • Saved Recipes & Meal Plans
  • Log Out
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
    • YouTube
    • TikTok
  • ×

    Home / Recipes / Eggs

    Chicken Egg Foo Young Recipe (Low-Carb)

    By Lisa MarcAurele on Oct 27, 2019 13 Comments - This post may contain affiliate links. See Disclosure

    2016 shares
    5-Ingredient Recipes Simple Keto Meals Jump to Recipe
    chicken egg foo young pinterest image
    chicken egg foo young recipe
    Nut-Free

    Want to enjoy that leftover chicken for breakfast? Try this easy chicken egg foo young is a recipe. This Chinese omelette dish is made with only 5 basic ingredients. But you can also top them off with a simple 4-ingredient sauce.

    chicken egg foo young recipe with text overlay
    Jump to:
    • 💛 Why you'll love it
    • 📋 Ingredients
    • 💭 Quick tips
    • 🔪 Instructions
    • 🍽️ Serving suggestions
    • 🙋 FAQs
    • 📚 Related recipes
    • 📖 Recipe

    One of my favorite Chinese takeout dishes is Egg Foo Young. And if it weren’t for the starch filled sauce, I’d probably still order it when the family orders from a local Chinese restaurant. But since moving to low carb, I’ve learned how to make it keto friendly.

    You may have seen the name of the dish spelled various ways including egg foo yung, egg fu yung, egg fu young, egg foo yong, and egg foo young. The egg foo young spelling seems to be the most common.

    💛 Why you'll love it

    Egg foo young is an Asian dish consisting of eggs used as the binder for pan-fried meat and or vegetables. Although you can serve the dish at any meal, it's usually served in the morning for breakfast or in the evening as a main course for dinner.

    This low-carb chicken egg foo young recipe is the perfect way to cut carbs without sacrificing flavor. With this keto-friendly recipe, you can enjoy the popular Chinese American omelette without the unwanted starch.

    Each serving has just 3 grams of net carbs after subtracting 1 gram of dietary fiber. Plus, it only takes 30 minutes to make!

    📋 Ingredients

    There are two parts to this recipe - the omelette itself and the sauce.

    Omelette

    For the omelettes, you'll need eggs. cooked meat and vegetables. You can leave out the meat for a a vegetarian version.

    When it comes to making egg foo young, the choice for fillings are endless. The dish is a great way to use up leftovers. So if you have some pork or chicken from the night before, just slice it up for the filling.

    The same goes for the vegetables. Just use whatever you have on hand. Of course, you’ll want to be sure it’s a veggie that’s low in carbs.

    For a keto-friendly version, you’ll want to skip the fresh bean sprouts too. Although mung bean sprouts have just 4.3 grams of net carbs per cup, I used alfalfa sprouts because they have just 0.1 grams net carbs per cup.

    Sauce

    This popular Chinese food that you find on restaurant menus is usually served with a thick sauce. The sauce for the traditional recipe is made with a cornstarch mixture that is very carb heavy. To enhance the flavor of the sauce, sugar is usually added too.

    Other ingredients in the sauce include chicken stock or broth and soy sauce or tamari. Oyster sauce is also used in many recipes but it contains sugar so it isn't a keto-friendly ingredient.

    To make the sauce low-carb, I make it with a little liquid stevia to offset the saltiness of the tamari. But if you use coconut aminos, you may not need any sweetener. I also use just a small amount of xanthan gum as a thickener.

    ingredients for the egg patties

    💭 Quick tips

    • Cook over medium heat. If the cooking temperature is too high, the egg patties can burn easily. A temperature that's too low can result in greasy patties that can fall apart.
    • Use small pieces of meat. The cooked chicken should be cut into small bite-sized pieces so your patties don't have large lumps in them. I like to use small cubed chicken in the recipe.
    • Pre-cook certain vegetables. If you include watery vegetables like mushrooms or bell peppers, you'll want to sauté them first so they don't release water into the egg batter as they cook.

    🔪 Instructions

    You'll find the full printable recipe card at the bottom of this post. Here, I wanted to provide some photos of each step so you can see exactly how to perform each step.

    Make egg batter

    In a large bowl combine beaten eggs with your filling ingredients. You can use a whisk or fork to beat the eggs first then stir in the meat and vegetables.

    egg patty ingredients in glass mixing bowl

    Cook batter

    There’s no need to deep fry the omelettes. Simply cook them in a frying pan greased with about a tablespoon of oil. Then take a large soup ladle or cup to scoop out about a cup of egg mixture for each patty and pour onto the hot pan.

    Cook the egg foo young pancakes until each side is golden brown, flipping once or twice as needed. It takes about 3-5 minutes to cook each. 

    An electric skillet is the best way to cook multiple pieces at once. If using a large skillet, it’s difficult to cook more than two or three in the pan at a time.

    frying an egg patty in oiled pan

    Make the sauce

    While the omelettes are cooking, you can go ahead and start the sauce. Simply heat a mixture of chicken broth, stevia, tamari, and xanthan gum to a boil then remove from heat.

    Xanthan gum is used to thicken the sauce, but it can be replaced with another low carb thickener if desired.

    🍽️ Serving suggestions

    Chinese restaurants serve the dish with white rice or fried rice. But to keep your meal low carb, I suggest adding one of the following as a side dish instead:

    • Riced Cauliflower
    • Cauliflower Risotto
    • Keto Fried Rice
    • Garlic Cauliflower Rice
    • Shirataki Soup

    And if you want to add in some more meat, try my keto char siu pork recipe that bakes up in the oven. And Simply So Healthy has a fabulous Orange Beef recipe.

    egg pancakes with sauce in gravy boat

    🙋 FAQs

    Before getting to the recipe card, I wanted to go over some questions people often have about this chicken egg foo young recipe.

    What is egg foo young?

    Egg foo young is a Chinese American omelette filled with eggs, meat, and vegetables that’s been deep fried in a layer of hot oil in a wok. They are traditionally served covered in a soy sauce based brown sauce thickened with cornstarch.

    What's the difference between egg foo yung and an omelette?

    Other than the filling, there’s really not much difference. However, the outside of the Chinese version is usually crisper since it’s deep fried and it is served smothered in sauce.

    How many carbs are in egg foo young?

    If you leave off the sauce, the carbs in egg foo young are very low. But adding on about one third cup of sauce can add 5 grams of carbs or more. However, my low carb brown gravy adds less than a carb so a serving of omelettes with sauce has only 4 grams of carbs.

    Can the recipe be made ahead to freeze?

    Both the omelettes and the sauce can be frozen to enjoy later if you want to prepare the meal ahead for an easy meal later. I like to freeze the sauce separately from the omelettes. In an airtight container, both should keep for at least 3 months. But vacuum sealing with keep them fresher longer.

    chinese omelettes served on white plates with sauce

    📚 Related recipes

    If you enjoyed this recipe, here's a few more keto-friendly Chinese inspired dishes you may want to try next.

    • Crock pot chicken lo mein takes just 10 minutes or less to prepare, then just put it in the slow cooker for a few hours.
    • Egg roll in a bowl has everything you love without the high carb wrapper.
    • Orange chicken is a low-carb take on the popular breaded chicken drenched in orange flavored sweet sauce.
    • Pork stir fry is a popular Chinese dish with vegetables and strips of pork meat.
    • Sweet and sour chicken is an easy recipe for the popular takeout food that bakes in the oven.

    ★ FOLLOW ME ON FACEBOOK, PINTEREST, AND INSTAGRAM FOR MORE EASY KETO RECIPES.

    📖 Recipe

    chicken egg foo young on white plates overhead shot

    Keto Chicken Egg Foo Young

    Author: Lisa MarcAurele
    5 from 9 votes
    These Chinese omelettes are a takeout favorite that can be easily made at home with only 5 basic ingredients. It's perfect for a quick low carb meal!
    Prep Time10 mins
    Cook Time20 mins
    Total Time30 mins
    Course: Main Course
    Cuisine: Asian
    Print Pin Review Recipe Save Recipe View Collections Save Recipe
    Servings 4 people
    Calories 243

    Video

    Ingredients

    Omelettes

    • 8 large eggs
    • ¼ cup thinly sliced celery
    • 1 cup chopped kale
    • 1 cup alfalfa sprouts
    • 1 cup chopped cooked chicken
    • salt and pepper to taste

    Sauce

    • 14.5 fl ounces chicken broth
    • 5 drops liquid stevia
    • 2 tablespoons tamari or coconut aminos
    • ½ teaspoon xanthan gum

    Instructions

    Omelettes

    • Beat eggs in a large bowl and then stir in remaining ingredients for the omelette.
    • Heat 1-2 tablespoons oil in a medium skillet over medium heat. When pan is hot, drop about ½ to ⅔ of omelette mixture into pan at a time. Brown each omelette on both sides, about 2-3 minutes each. Remove each cooked omelette to a plate.

    Sauce

    • Heat chicken broth, stevia, tamari (or coconut aminos), and xanthan gum in a saucepan over medium high heat until boiling, stirring occasionally. Remove from heat.

    Notes

    The vegetables and meat can be substituted with any leftovers on hand. For a vegetarian meal, simply leave out the meat.
    TIPS:
    Cook over medium heat. If the cooking temperature is too high, the egg patties can burn easily. A temperature that's too low can result in greasy patties that can fall apart.
    Use small pieces of meat. The cooked chicken should be cut into small bite-sized pieces so your patties don't have large lumps in them. I like to use small cubed chicken in the recipe.
    Pre-cook certain vegetables. If you include watery vegetables like mushrooms or bell peppers, you'll want to sauté them first so they don't release water into the egg batter as they cook.

    Low Carb Sweeteners | Keto Sweetener Conversion Chart

    low carb yum simple keto cookbook

    Nutrition

    Calories: 243 | Carbohydrates: 4g | Protein: 28g | Fat: 12g | Saturated Fat: 4g | Cholesterol: 452mg | Sodium: 1105mg | Potassium: 450mg | Fiber: 1g | Sugar: 1g | Vitamin A: 2327IU | Vitamin C: 28mg | Calcium: 105mg | Iron: 3mg

    Additional Info

    Net Carbs: 3 g | % Carbs: 5.2 % | % Protein: 48.3 % | % Fat: 46.6 % | SmartPoints: 6
    Values
    Array
    (
        [calories] => 243
        [carbohydrates] => 4
        [protein] => 28
        [fat] => 12
        [saturated_fat] => 4
        [cholesterol] => 452
        [sodium] => 1105
        [potassium] => 450
        [fiber] => 1
        [sugar] => 1
        [vitamin_a] => 2327
        [vitamin_c] => 28
        [calcium] => 105
        [iron] => 3
    )
    

    Note on Nutritional Information

    Nutritional information for the recipe is provided as a courtesy and is approximate only. We cannot guarantee the accuracy of the nutritional information given for any recipe on this site. Erythritol carbs are not included in carb counts as it has been shown not to impact blood sugar. Net carbs are the total carbs minus fiber.

    © LowCarbYum.com
    Unauthorized use of this material without written permission from Lisa MarcAurele is strictly prohibited unless for personal offline purposes.
    Single photos may be used, provided that full credit is given to LowCarbYum.com along with a link back to the original content.
    « Homemade Keto Alfredo Sauce Recipe
    Low Carb Mac and Cheese Recipe »

    Related Posts

    Lisa-Profile

    Lisa MarcAurele has been creating keto friendly recipes since 2010. She enjoys experimenting in the kitchen to create low sugar foods that taste like high carb favorites!

    Lisa's recipes have been featured on popular magazine sites including Fitness, Shape, Country Living, Women's Health, and Men's Health. Her long-awaited cookbook, 5-Ingredient Keto, is also a popular go-to for those on a low-carb lifestyle. Learn more about Lisa....

    Reader Interactions

    Comments

    1. Madison Porter

      October 02, 2020 at 3:01 pm

      Do you know the macros for just the gravy in this recipe?

      Reply
      • Lisa MarcAurele

        October 03, 2020 at 6:15 pm

        It's 12 calories, 1g carb, 1g fat, 1g protein, and 1g fiber.

        Reply
    2. Cathy Cameron

      December 31, 2019 at 8:39 am

      5 stars
      I made this for breakfast with a lot of substitutions due to what I had on hand.
      In the omelette instead of the chicken, kale and alfalfa sprouts, I added whipping cream, thinly sliced green onion and chopped baby spinach and cooked ground ham. It turned out great! A really nice breakfast for a change. I will definitely make this again. Thank you Lisa for another great recipe!

      Reply
    3. Megan Stevens

      November 04, 2019 at 10:12 am

      5 stars
      Love this idea and how easy it is. I am always excited for low carb dinners that are healthy and easy. Love the Chinese flavors! And so does my family.

      Reply
    4. Zuzana

      November 04, 2019 at 5:06 am

      5 stars
      I just so love the name of this recipe. On the list for our Breakfast.

      Reply
    5. Hope

      November 03, 2019 at 5:53 pm

      I love egg foo young and this healthier version was so easy to make! My family loved it!

      Reply
    6. Joni Gomes

      October 31, 2019 at 10:38 am

      5 stars
      I was looking for a new omelette recipe and I am SO glad I found this! I never thought to pair celery and eggs! And the sprouts were so perfect too! Will make again for weekend breakfast, lunch or dinner!

      Reply
    7. ChihYu

      October 30, 2019 at 7:08 pm

      5 stars
      So good and easy to make!

      Reply
    8. Don Baiocchi

      October 30, 2019 at 5:49 pm

      5 stars
      I haven't made this in forever and I'm so thankful you came up with a healthier version!

      Reply
    9. Raia Todd

      October 30, 2019 at 4:31 pm

      5 stars
      My family loves omelettes, so this will be a sure win! Thanks!

      Reply
    10. Heather Harris

      October 30, 2019 at 9:02 am

      5 stars
      I have never heard of these! They look delicious and like something that my whole familiy will gobble up!

      Reply
    11. Pam

      October 28, 2019 at 11:08 am

      How many omelets are in each serving?

      Reply
      • Lisa MarcAurele

        October 28, 2019 at 8:49 pm

        It depends on the size of the omelettes, but you should be able to make 8 from the batter providing two per serving. I used a ladle that was about half cup or so.

        Reply

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Primary Sidebar

    Welcome Lisa-Profile

    I'm a cookbook author and creator of quick & easy keto recipes! Read more about me....

    order simple keto cookbook

    Trending Recipes

    • How to Cook Boneless Pork Ribs in the Oven Fast
    • Keto Coconut Flour Pancakes
    • Tzatziki Sauce with Sour Cream Recipe
    • Mexican Zucchini and Ground Beef Skillet
    • Keto Friendly Yeast Bread Recipe for Bread Machine
    • Sugar-Free Keto Cheesecake Mousse Fluff

    Popular Desserts

    • Best Keto Chocolate Cake Recipe
    • Homemade Almond Milk Ice Cream
    • How To Make Vanilla Chia Seed Pudding
    • Keto Peanut Butter Balls (Buckeyes)

    Footer

    ↑ back to top

    Featured On:

    Parade FitnessHuffington PostHealthLineBuzzFeedThe KitchnShapeWomen's HealthCountry Living Men's Health

    About

    • Privacy Policy
    • Disclosure
    • Sitemap

    Latest

    • Sign Up! for emails and updates
    • Stories

    Contact

    • About
    • Contact
    • Work With Me

    As an Amazon Associate I earn from qualifying purchases.

    Copyright © 2022 · LOW CARB YUM. ALL RIGHTS RESERVED.