Egg Foo Young

I've made egg foo young before and I love that recipe but it's always hard to not have it fall apart and end up looking messy. Not really a company's coming meal. I also make a crab rangoon meets egg foo young Bite (aka crustless quiche) I call Foo Rangoon Bites but those are better for party appetizers.

This variation kind of combines the two. It's baked in the oven in full size muffin pan. They came out great. Super yummy and little prettier for company. A more frou-frou foo. Say that 5 times fast.

I served them as is but they would be great with a salad of sliced cucumbers dressed with a little rice vinegar and a drop or two of sesame oil.

Shelly's Chicken Egg Foo Young Muffins

1 1/2 cups *Chicken, approx. (I used 5 Chicken Breast Tenders, cut in 1/2" bite size pieces)
8 oz. Bean Sprouts
2 Mushrooms, sliced thin
4 Green Onions, diced
1 Tablespoon Soy Sauce
1 Tablespoon Rice Wine Vinegar
4 Eggs, beaten
a few twists of Black Pepper
Olive oil for sauteing

Foo Young Gravy
1 Green Onion, diced
1 cup Chicken Broth
1 Tablespoon Soy Sauce
1 Tablespoon Corn Starch

Saute chicken till lightly golden. Add mushrooms, onions, bean sprouts, soy sauce, vinegar and pepper and cook with lid on till bean sprouts give a little about 5 minutes, stirring occasionally. Set aside to cool.

Add to beaten eggs. Mix till combined.

Spoon into a non-stick 6 cup muffin pan that has been sprayed with Pam.

Bake at 350 for 25 minutes.

For Foo Young Gravy:

Mix a 1/4 of the broth into cornstarch to dissolve. Add remaining ingredients and cook on low, stirring constantly, till bubbling and thickened.

This is a great way to repurpose leftovers. *I used chicken but it would be great with pork, shrimp, crab, or beef or all veggies. Next time I have leftover crab or shrimp from a Red Lobster lunch I'm bringing it home and making these. They heat up great the next day too.

Other Eggface Asian Food Fixes:

Shelly's California Roll Salad
Shelly's Ginger Cashew Chicken Stir Fry
Shelly's Asian Lettuce Cups
Shelly's Chinese New Year Meatball Soup
Shelly's Chicken Chop Suey
Shelly's Chinese Shrimp Packet
Shelly's Cashew Chicken
Shelly's Naked Asian Chicken Salad
Shelly's Shrimp & Peas Stir Fry
Shelly's Foo Rangoon Bites
Shelly's Chicken Egg Foo Young
Shelly's Almond Cookie Protein Ice Cream


Karen Butler Ogle said...

This sounds WONDERFUL. I'm putting the ingredients on next week's shopping list!

anne h said...

Clever - yummy
Gonna have to try this!

battynurse said...

Interesting. I'm not much on Chinese food. Especially now that my 2 things that I really loved (fried rice and sweet and sour chicken) are sort of off limits. It's amazing how you come up with all these ideas though. I think that's the sure sign of a true chef, someone who can create recipes.

Fredda said...

I just might have to try these! You are so creative Shelly! Yummy.

global articles said...


kathyellen said...

Hi Shelly, thanks for the help on how to leave a comment...does this count for your give away? :)

My sister got me a mini muffin tin just so I can try out some of your recipes! Thanks for keeping up this great blog.

Michelle "Shelly" said...

Hope you guys enjoy them. They heat up great too... minute or so in the microwave gravy on top keeps them moist.


kathyellen, Close :) Just add your email entry to the contest post with all the others

Pam said...

I had my RNY last Wednesday and the first thing I thought of when I woke up was Egg Foo Young. ONE OF MY FAVES :) This post was meant to be for me LOL Thanks for sharing :)

Anonymous said...

Yes please.

Nikkia (Silver Lips) said...

OMG!!! I am so going to try this out soon!! For some reason Chinese food doesn't agree with me anymore but, this recipe has me wanting to try again! Thanks for sharing :-)

Tor said...


I just ran across your site by accident by googling healthy high protein recipes and I am so grateful I did!! What a wealth of information. I sooo thank you for taking the time to put this all up so consistently. What a blessing you have bestowed upon so many. If you ever comeout with a cook book, I will so support you! THANKS!!

Sharon Hunt said...

Yummy! I am only 12 days post op and I am so glad they told me about your page!! When eating these, is it one that makes you full? and what do you do with the rest of them? do you freeze? And how far out of surgery should I be able to eat stuff like this. I had the vertical sleeve btw.

Michelle "Shelly" said...

Hey Sharon, When you are cleared for solids you should be able to have them but when in doubt print out the recipe and ask your nutritionist or Dr. Same thing on portion size. Someone a few months out will be different from someone a few years but generally 1 is my serving. I reheat the next day. You can freeze and defrost but they last a few days in the fridge just fine.

Speedy healing!

Lori Cooper said...

Hi Shelly. Thanks for posting your egg foo young recipe. I'm going to try it tonight as it seems to have all the 'right' stuff. I LOVE the use of the muffin pans! Much healthier than frying. I also found your backstory inspiring and motivational. Congratulations on making health and fitness a priority in your life.

Lori D. Cooper, President
LDC Training, Inc.

p.s. we also have health and fitness promoting programs and article which you may find interesting. Check us out at or when you get a chance.

Tamara said...

These Egg Foo Young bites are delicious. Eggs don't usually sit well with me but for some reason, these do. I like to double the amount of sprouts for crunch and even add chopped water chestnuts. Thanks so much for the recipe!

Anonymous said...

These sound wonderful, i am on a low carb diet most days and the ingredients fit the bill. Do you have the calorie,fat,protien and carb count by any chance...?
Momma Sue

Michelle "Shelly" said...

To find the nutritional value of my (or anyone's really) recipes: