Egg Foo Young Casserole - FULLforLife (2024)

We love Chinese food but take-out versions are often filled with some not-so-great ingredients, are often deep fried and can be expensive. This Egg Foo Young Casserole is the perfect, easy recipe to enjoy all the flavors of Chinese takeout but with healthier, whole food ingredients — no deep frying required! It’s also a wonderFULL way (pun intended) to use up leftovers.

To simplify things and minimize time spent in the kitchen, this version of Egg Foo Young is baked as a casserole dish, rather than pancake-sized patties. With little-to-no effort or cleanup, you’ll come back to this meal time and time again.

So we can toss our Egg Foo Young Casserole together in 10 minutes flat, we often cook our protein (such as chicken) on our meal prep day or the day before. Pre-chopping, cutting or cooking ingredients really helps to reduce stress and simplify dinner on busy weeknights. Another option is to prep the casserole ahead, cover and refrigerate up to 8 hours or overnight.

We know, we know, we’re always talking about meal prep, but it truly is the holy grail to healthy eating!

• Mushrooms
• Peas
• Carrots
• Bell peppers
• Water chestnuts
• Bean sprouts
• Bamboo shoots
• Broccoli

• Chicken (personal fav)
• Shrimp (personal fav)
• Pork
• Sausage
• Beef

Make sure your meat is cooked ahead of time.

You certainly can! This is a great prep-ahead recipe because you can freeze your casserole in individual easy-to-thaw portions and get them out for lunch the night before. Thaw your Egg Foo Young Casserole in the refrigerator overnight and eat it cold or reheat in the (toaster) oven.

Pro tip: Store your sauce and casserole in separate airtight containers.

Ingredients

Scale

Casserole:

• 10 large eggs
• 1/4 cup milk or almond milk
• 1/2 cup cottage cheese
• 5 ounces sh*take mushrooms, sliced
• 1/2 cup matchstick carrots
• 1 (8 oz.) can diced water chestnuts
• 1 & 1/2 cups cooked protein (chicken) (see list of ideas above)
• 1/4 teaspoon black pepper
• 1/8 teaspoon Himalayan pink salt
• scallions, to garnish (optional)

Sauce:

• 1 cup chicken broth
• 2 & 1/2 tablespoons Bragg’s liquid aminos (gluten-free) or soy sauce
• 2 teaspoons apple cider vinegar
• 1 teaspoon sesame oil
• 1 tablespoon arrowroot starch
• 2 teaspoons coconut palm sugar

Cook ModePrevent your screen from going dark

1. Preheat oven to 400 degrees. Grease the inside of an 8×8 baking dish.
2. In a large mixing bowl, combine eggs, cottage cheese and milk. Beat eggs until light and fluffy (an immersion blender works great!). Add remaining casserole ingredients (except scallions); gently stir to combine. Add prepared egg mixture to baking pan. Bake at 400 degrees for 35 minutes, until fluffy and set in the middle.
3. For the sauce: While your casserole is cooking, put all the sauce ingredients in a small pot and bring to a boil. Reduce the heat to low and simmer for 3-5 minutes, stirring every minute or so, until your sauce thickens into a gravy. Remove your sauce from the heat and set aside.
4. Slice casserole into squares. Plate and pour warm sauce over Egg Foo Young. Top with scallions (optional) and enjoy!
5. You can store your leftovers in an air-tight container in the fridge for up to 5 days.

Vegetarian option: To make this meal vegetarian, omit the meat and substitute chicken broth with vegetable broth.

Always check forFfL-friendly ingredients.

We recommendorganic ingredientswhen feasible.