Is Foo Yung Keto Friendly? Making Chinese Takeout Low-Carb

November 18, 2025 •

4 min read

According to StatPearls, the ketogenic diet involves significantly reducing carbohydrate intake, typically under 50 grams daily, which can cause the body to switch to burning fat for fuel. Foo yung, a popular Chinese-American omelet, can be a great option on a keto diet with the right modifications, as its primary components are already low in carbs.

Quick Summary

Foo yung is a Chinese-American omelet made with eggs, vegetables, and protein. While the base can be keto-friendly, the traditional gravy and deep-frying method can add unwanted carbs. Customizing ingredients and cooking methods can easily create a low-carb version.

Key Points

Modified is best: Traditional foo yung is not keto due to its sugary, cornstarch-based gravy, but a modified version is easily compliant.
Homemade is ideal: Making foo yung at home allows for full control over ingredients, cooking methods, and sauces, ensuring it fits your keto macros.
Ditch the gravy: The restaurant's thick brown gravy is high in carbs and should be avoided or replaced with a keto-friendly alternative.
Pan-fry over deep-fry: Skip the traditional deep-frying method to avoid unnecessary carbs from batter and excess oil. A simple pan-fry is healthier and still delicious.
Use low-carb vegetables: Stick to veggies like mushrooms, bean sprouts, and broccoli and avoid high-carb additions.
Request modifications when ordering: If you must order out, ask for no gravy and extra low-carb vegetables to improve the dish's keto-friendliness.

What Is Egg Foo Yung?

Egg foo yung is a Chinese omelet dish, often considered Chinese-American cuisine, that features eggs, chopped vegetables (such as bean sprouts and cabbage), and a protein like pork, chicken, or shrimp. The ingredients are combined and then formed into a patty or pancake before being fried. In traditional Chinese-American restaurants, it is typically served smothered in a thick, brown, gravy-like sauce and often comes with a side of rice.

The Keto-Friendliness of Classic vs. Modified Foo Yung

At its core, the base of eggs, meat, and low-carb vegetables is perfectly suitable for a ketogenic diet. However, the way it's prepared and served in restaurants can present some problems for keto dieters:

Deep-Frying: Traditional restaurant versions are often deep-fried, which can add unnecessary fats and potentially a breading or batter that contains flour, increasing the carb count.
The Gravy: The thick, savory brown gravy is a major source of hidden carbs. It is commonly thickened with a cornstarch slurry and can contain added sugar, making it decidedly non-keto.
The Accompaniments: The typical side of white rice is a staple carb source that must be avoided on a ketogenic diet.

To make foo yung keto friendly, these elements must be addressed. The key is controlling the ingredients and preparation method, preferably by making it at home or communicating clearly with a restaurant.

How to Create a Keto-Friendly Foo Yung at Home

Making a low-carb egg foo yung at home is a simple and rewarding process. By controlling the ingredients, you can easily create a delicious and filling keto-compliant meal.

To make the keto patties:

Whisk eggs: Start with 6-8 large, beaten eggs for a substantial meal.
Prepare fillings: Sauté your choice of keto-friendly vegetables like mushrooms, green onions, and bell peppers. Add your protein, such as cooked chicken, shrimp, or pork, and season with soy sauce (or coconut aminos) and garlic powder.
Combine and cook: Mix the vegetables and protein into the beaten eggs. Use a keto-friendly oil like avocado oil for cooking. Pan-fry the mixture in small, pancake-like portions over medium heat until golden brown on both sides.

For a keto-compliant gravy:

Create the base: Combine chicken or beef broth with soy sauce (or coconut aminos) and a keto-friendly thickener like xanthan gum or gelatin.
Add flavor: Whisk in a splash of sesame oil, rice vinegar, or a pinch of keto-friendly sweetener to taste.
Simmer: Heat the mixture gently until it thickens, being careful not to let it boil, as some thickeners can become slimy.

Restaurant Ordering: How to Navigate Chinese Takeout for Keto

While ordering takeout can be tricky, a few strategies can help you enjoy foo yung without derailing your diet:

Ask about preparation: When possible, inquire if the patties are deep-fried or pan-fried. If deep-fried, ask for a pan-fried alternative if available.
Skip the gravy: Request that the dish be served without the brown gravy. You can carry your own pre-made keto gravy or just enjoy the patties plain.
Order extra vegetables: To make the meal more filling, ask for extra keto-friendly vegetables like broccoli, mushrooms, or bean sprouts.
Bring a keto side: Avoid the complimentary rice and noodles. Consider pairing your restaurant foo yung with a side you've prepared at home, such as cauliflower rice.

Comparison: Classic Egg Foo Yung vs. Keto Egg Foo Yung


Feature	Classic Restaurant Egg Foo Yung	Keto-Friendly Egg Foo Yung
Carbohydrates	High (due to gravy, optional batter, and rice)	Very Low (carbs from approved veggies only)
Protein	Moderate to High	Moderate to High
Fat	High (potentially unhealthy fats from deep-frying)	High (healthy fats from avocado oil, butter)
Gravy	Thick, cornstarch-based, with added sugar	Broth-based, thickened with xanthan gum
Accompaniments	White rice, noodles	Cauliflower rice, side of steamed veggies
Ingredients	Veggies often include higher-carb additions	Focus on low-carb veggies like mushrooms, bean sprouts

The Verdict: Is Foo Yung Keto Friendly?

Yes, foo yung can be made keto friendly with smart modifications. By eliminating the high-carb gravy and deep-frying method common in many restaurants, you can create a perfectly keto-compliant meal at home. If ordering out, remember to ask for no gravy and extra low-carb vegetables. While the classic takeout version should be avoided, foo yung's customizable nature makes it an excellent addition to a ketogenic diet. For more tips on dining out keto, check out this guide from Healthline on 15 Keto-Friendly Chinese Foods.

Conclusion

In summary, the key to enjoying foo yung on a ketogenic diet lies in controlling the carbs from the sauce and preparation. While restaurant versions with thick, cornstarch-based gravies are not suitable, a homemade or customized version can be a flavorful and satisfying low-carb meal. Focus on lean proteins, low-carb vegetables, and a keto-friendly gravy to turn this classic Chinese-American dish into a perfect fit for your keto lifestyle.

Frequently Asked Questions

The carb count varies by recipe and restaurant, but the typical version can be high due to the sugary, cornstarch-thickened brown gravy and often being served with rice.

You can thicken a keto-friendly gravy using a small amount of xanthan gum or unflavored gelatin powder. These will give you a viscous texture without adding carbs.

If you can confirm they are not breaded or deep-fried in a starchy batter, eating just the egg and veggie patties without the gravy is a lower-carb option. However, making it at home is the safest bet.

Excellent low-carb vegetable options include mushrooms, bean sprouts, green onions, bell peppers, and finely chopped cabbage.

Any cooked protein works well, such as chicken, shrimp, pork, or beef.

Combine a keto-friendly broth (chicken or beef), soy sauce or coconut aminos, sesame oil, and a pinch of keto sweetener. Thicken with a small amount of xanthan gum or gelatin powder.

For a keto-compliant dish, pan-frying in a healthy fat like avocado oil is much better than deep-frying, which often involves a carb-heavy batter and more overall oil.