Egg Drop Soup

Veteran Optimiser Christine Erickson says, ‘Egg drop soup is consistently one of my highest satiety meals and my favourite fast-breaker. I used to just do broth, spinach, and eggs, but it has evolved over the years.  Nowadays, I also add sardines, oysters, and bok choy, and I like to add five spice and some red pepper flakes.  No matter the add-ins you prefer, this recipe is super easy and can cram a lot of leafy greens in, and you will barely notice them.  I have even used mustard greens and arugula.’

This recipe is a vegetarian version of this versatile dish; with the mix of eggs and greens, we get a spectacular nutrient profile.  If you add a little seafood elsewhere in your diet, you will fill in the remaining selenium, B12, and zinc gaps the soup doesn’t provide. 



One serving provides 475 calories, 42 grams of protein, 13 grams of fat, and 35 grams of net carbs.


The Cronometer screengrab below shows the nutrients that 2000 calories of this recipe provide relative to our Optimal Nutrient Intakes (ONIs). 


Yields: 1 serving

  • 85 g fresh spinach
  • 500 mL (2 cups) vegetable broth
  • 3 eggs
  • 6 (120 g) Brussels sprouts
  • 1 tsp coconut oil
  • 1 medium carrot
  • 5 g cilantro
  • 50 g bell peppers
  • 50 g edamame beans
  • 40 g green beans
  • 100 g egg whites
  • 40 g green beans
  • 5 snow peas
  • 1 tbsp chilli peppers
  • 1 tsp nutritional yeast flakes
  • 350 g Nappa cabbage
  • Pepper
  • Salt


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