High Protein Steamed Egg

Delight in the silky, custard-like texture of this High Protein Steamed Egg, a nutritious twist on the classic Asian comfort dish. Packed with three whole eggs, high-protein liquid egg whites, and a splash of unsweetened soy milk or skim milk, this recipe elevates the traditional steamed egg into a protein powerhouse. The addition of low-sodium chicken or vegetable stock lends a savory depth, while a touch of soy sauce and sesame oil infuses the dish with subtle umami flavors. Expertly strained and steamed over gentle heat, this recipe ensures a luxuriously smooth finish every time. Perfect for a quick yet nourishing meal or snack, this low-fat, high-protein dish takes just 25 minutes from prep to plate. Garnish with chopped green onions for a vibrant pop of freshness, and savor this wholesome, guilt-free comfort food warm.

Nutriscore Rating: 71/100

Prep Time:10 mins

Cook Time:15 mins

Total Time:25 mins

Servings: 2

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)

Directions

Step 1

Crack the eggs into a mixing bowl and whisk gently to combine the yolks and whites without generating too many air bubbles.

Step 2

Add the liquid egg whites, soy milk (or skim milk), and chicken or vegetable stock to the bowl. Whisk gently until thoroughly combined.

Step 3

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.

Step 4

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.

Step 5

Cover the bowl tightly with aluminum foil or plastic wrap to prevent water droplets from the steam from falling into the dish during cooking.

Step 6

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.

Step 7

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.

Step 8

Carefully remove the bowl from the steamer and let it rest for 1-2 minutes. Remove the cover or foil.

Step 9

Garnish with chopped green onions and serve warm. Optionally, drizzle with a touch more sesame oil or soy sauce for added flavor.

Nutrition Facts

Serving size	540.3 grams (540.3g)

Amount per serving	% Daily Value*
Calories	469

Total Fat 32.30g	41%
Saturated Fat 6.90g	35%
Polyunsaturated Fat 5.80g
Cholesterol 558mg	186%
Sodium 1896mg	82%
Total Carbohydrate 7.30g	3%
Dietary Fiber 1.80g	6%
Total Sugars 0.90g
Protein 37.30g	75%

Vitamin D 211IU	1057%
Calcium 322mg	25%
Iron 4mg	23%
Potassium 680mg	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.

Source of Calories

Fat: 62.0%

Protein: 31.8%

Carbs: 6.2%