90 Calorie Egg Drop Soup
Egg drop soup is about as fast as a hot meal gets: 9 minutes, one pot, 90 calories a bowl. The eggs add 7 grams of protein, which helps a light soup keep you full when you’re eating in a calorie deficit.
Nutrition values are estimates and may vary depending on ingredients and brands.
Why You’ll Love This Recipe
- 90 calories and 7 grams of protein per bowl
- Ready in under 10 minutes
- Everything cooks in one saucepan
- Made with water, so there’s no broth to buy
Ingredients
- 3 cups (720 ml) water
- 2 tsp low-sodium soy sauce
- ½ tsp garlic powder
- ¼ tsp ground ginger
- 2 large eggs
- ½ tsp toasted sesame oil
- 1 green onion, thinly sliced
- A pinch of white or black pepper (optional)
How to Make It
- Bring the water to a boil in a medium saucepan over high heat.
- Stir in the soy sauce, garlic powder, ginger, and pepper. Lower the heat to medium-low so the soup simmers gently, with small bubbles and no rolling boil.
- Crack the eggs into a small bowl and whisk them with a fork until no streaks of white are left.
- Stir the soup slowly in one direction and pour in the eggs in a thin stream. The egg sets into soft wisps within about 30 seconds.
- Turn off the heat and stir in the sesame oil.
- Ladle the soup into 2 bowls and top with the green onion.
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Tips & Substitutions
Use broth instead of water. Low-sodium chicken or vegetable broth adds about 15 to 20 calories per bowl and makes the soup taste richer. Taste it before adding the soy sauce, since broth already has salt.
Thicken the soup a little. Stir ½ teaspoon of cornstarch into 1 tablespoon of cold water and add it to the simmering broth before the eggs. It adds about 2 to 3 calories per bowl.
Add vegetables. A handful of spinach or sliced mushrooms can go into the broth before the eggs and add very few calories.
Use white pepper if you have it. It’s the traditional seasoning for egg drop soup.
How to Make It More Filling
A slice of whole grain toast adds about 75 calories, which brings the meal to about 165. The whole pot is about 180 calories if you want both bowls. A green salad with a light dressing works as a side too.
Storage
Store leftover soup in an airtight container in the refrigerator for up to 2 days.
Reheat it on the stove over low heat, stirring now and then, until hot. Don’t let it boil, or the egg can turn rubbery.
Freezing isn’t recommended because the egg texture changes when the soup thaws.
Frequently Asked Questions
Can I use egg whites instead of whole eggs?
Yes. Use 4 egg whites (about ½ cup) in place of the 2 whole eggs. That brings each bowl down to about 55 calories and about 1 gram of fat, but the soup will be a little less rich.
Why does my egg clump instead of forming wisps?
The soup is usually too hot or the eggs went in too fast. Keep the broth at a gentle simmer, pour the eggs in a thin stream, and keep stirring while you pour.
Can I make egg drop soup ahead of time?
It tastes best fresh and only takes a few minutes. If you want to prep ahead, measure the seasonings and whisk the eggs in advance, then cook the soup right before serving.
Can I add noodles or rice?
Yes. Shirataki noodles add very few calories. ½ cup of cooked rice per bowl adds about 100 calories, so count it in your total.
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See What’s Inside →Illustrative image. Individual results may vary.
