High Protein Steamed Egg
Elevate your protein-packed meal prep with this High Protein Steamed Egg recipe—perfect for those seeking a nutritious yet delicious dish to fuel their day. Combining whole eggs, liquid egg whites, and unsweetened soy milk or skim milk, this recipe delivers a silky custard-like texture enriched with essential nutrients. Infused with low-sodium chicken or vegetable stock and seasoned with soy sauce and sesame oil, every bite is brimming with subtle umami notes. A fine mesh sieve ensures an ultra-smooth finish, while gentle steaming locks in flavor and creates a delightfully tender result. Garnished with chopped green onions and a dash of optional white pepper, this quick and easy dish is ideal for busy mornings or a light dinner. Ready in under 25 minutes, this high-protein steamed egg is a healthy comfort food that’s perfect for any wellness-focused kitchen!
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Recipe Information
Ingredients
- 3 pieces Large eggs
- 120 ml Liquid egg whites
- 180 ml Unsweetened soy milk or skim milk
- 60 ml Low-sodium chicken or vegetable stock
- 1 teaspoon Soy sauce
- 1 teaspoon Sesame oil
- 2 tablespoons Chopped green onions
- 0.5 teaspoon Salt
- 0.25 teaspoon White pepper (optional)
Instructions
Crack the eggs into a mixing bowl and whisk gently to combine the yolks and whites without generating too many air bubbles.
Add the liquid egg whites, soy milk (or skim milk), and chicken or vegetable stock to the bowl. Whisk gently until thoroughly combined.
Stir in the soy sauce, sesame oil, salt, and white pepper (if using). Mix well but avoid incorporating air to ensure a smooth custard texture.
Strain the mixture through a fine mesh sieve into a heatproof shallow bowl or deep plate to remove any clumps and bubbles, ensuring a silky finish.
Cover the bowl tightly with aluminum foil or plastic wrap to prevent water droplets from the steam from falling into the dish during cooking.
Set up a steamer by bringing about 2 inches of water to a boil in a pot or wok. Once boiling, reduce the heat to low to maintain a gentle simmer.
Place the bowl in the steamer and cover the pot with a lid. Steam on low heat for 12-15 minutes, or until the eggs are just set with a slight jiggle in the center.
Carefully remove the bowl from the steamer and let it rest for 1-2 minutes. Remove the cover or foil.
Garnish with chopped green onions and serve warm. Optionally, drizzle with a touch more sesame oil or soy sauce for added flavor.
Nutrition Facts
Calories |
469 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 32.3 g | 41% | |
| Saturated Fat | 6.9 g | 34% | |
| Polyunsaturated Fat | 5.8 g | ||
| Cholesterol | 558 mg | 186% | |
| Sodium | 1896 mg | 82% | |
| Total Carbohydrate | 7.3 g | 3% | |
| Dietary Fiber | 1.8 g | 6% | |
| Total Sugars | 0.9 g | ||
| Protein | 37.3 g | 75% | |
| Vitamin D | 5.3 mcg | 26% | |
| Calcium | 322 mg | 25% | |
| Iron | 4.1 mg | 23% | |
| Potassium | 680 mg | 14% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
