Chicken Egg Foo Young (Light, High Protein, 20 Minutes!)
Chicken Egg Foo Young
Ingredients
- 2 eggs large
- 4 oz chicken breast skinless, boneless, cooked & shredded
- ½ cup broccoli chopped
- ¼ onion chopped
- 2 tbsp avocado oil
- 3 tsp Coconut Amino
- ½ tsp garlic powder
- ¼ tsp black pepper
- 1 green onion tops only, chopped
- 4 egg whites
Instructions
- In a large bowl, combine the shredded cooked chicken breast, chopped broccoli, chopped onion, 2 large eggs, 4 egg whites, coconut aminos, garlic powder, and black pepper. Stir until everything is evenly mixed together.
- Heat 1 tablespoon of avocado oil in a large sauté pan over medium heat. Once the oil is hot and shimmering, add approximately one third cup of the mixture to the pan and press it gently into a round patty shape.
- Cook for 2 to 3 minutes until the edges look set and the bottom is lightly golden. Carefully flip and cook the other side for another 2 to 3 minutes. Transfer to a plate and repeat with the remaining mixture, adding the second tablespoon of avocado oil as needed between batches.
- Top each patty with the chopped green onion tops before serving.
Nutrition
This one was a recipe that we tried in the house on a whim. My daughter wanted pancakes, but she didn’t want them to be pancake-y. Decipher that, however, you can because that’s exactly what I did here.
I started thinking about the different things that I’ve had in pancake form… and and I didn’t want to do another thing of potato pancakes at least not this moment. Although those are amazing and should be good just about anytime.
I stumbled upon these… and Egg Foo Young… a satisfying, savory, pan-fried patty situation made at home in 20 minutes with ingredients that you commonly have available.
At 149 calories per serving this is the kind of meal that feels indulgent without being indulgent.
The combination of whole eggs and egg whites keeps the protein high while the coconut aminos bring that savory umami flavor you expect from the dish without the sodium load of regular soy sauce.
The broccoli and onion add texture and bulk so each patty feels hearty and filling even at a light calorie count.
This works as a main dish on its own or alongside a simple side of cauliflower rice or steamed vegetables if you want to round it out into a fuller meal.
What Makes This Version Work
Using both whole eggs and egg whites together is the key to getting the right texture here. All egg whites would give you something too firm and rubbery.
The two whole eggs add richness and help the patties hold together and brown properly in the pan without falling apart when you flip them.
Coconut aminos is worth keeping in your pantry if you do not already have it. It tastes similar to soy sauce but is naturally lower in sodium and slightly sweeter, which works really well in a lighter recipe like this one. Most grocery stores carry it now and it lasts a long time once opened.
A Few Things Worth Knowing Before You Start
Make sure your chicken is fully cooked and shredded before you start. This is a great recipe for using up leftover rotisserie chicken or meal prepped chicken breast from earlier in the week, which makes it even faster to pull together on a busy night.
Press the mixture gently into a patty shape when it goes into the pan rather than leaving it in a loose pile. This helps it cook evenly and makes it easier to flip cleanly. Give it the full 2 to 3 minutes on the first side before you try to flip it. If it is sticking it is not ready yet.
Keep an eye on the heat. Medium is the right temperature for these. Too high and the outside will brown before the inside has time to set, which makes flipping messy.
Store leftovers in an airtight container in the fridge for up to three days. Reheat in a pan over medium-low heat for a couple of minutes on each side to bring back some of the texture, or microwave for about 45 seconds if you are in a hurry.
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