Each serving of these air fryer egg foo young patties delivers 28 grams of protein from a combination of whole eggs, egg whites, and shelled edamame — all for around 345 calories. Shiitake mushrooms contribute B vitamins and selenium, while bean sprouts add crunch and a small but useful bump of vitamin C. The light ginger-mushroom sauce brings umami depth without the sodium load of a traditional brown gravy.

Classic egg foo young gets its appeal from the contrast between a golden, slightly crispy egg exterior and a tender, vegetable-studded interior. This version keeps that contrast intact. Shiitake mushrooms add a meaty chew, water chestnuts provide a clean snap, and a drizzle of sesame oil in the batter ties everything to its Chinese roots without overwhelming the eggs. The sauce — just chicken broth thickened with a touch of cornstarch, spiked with fresh ginger and rice vinegar — coats each patty with a glossy, savory finish.

Air frying these patties instead of deep frying cuts the added fat dramatically while still producing golden edges that hold up under the sauce. The patties are compact and protein-dense, which makes them satisfying even when your appetite runs small. Two or three patties with sauce is a complete dinner that sits comfortably — no heaviness, no bloat.

Why This Works on GLP-1

Twenty-eight grams of protein per serving puts this meal squarely in the range that supports muscle preservation during active weight loss — a real concern for anyone on Mounjaro or similar GLP-1 medications. The protein comes primarily from eggs, one of the most bioavailable sources available, with a biological value of 100. Adding egg whites and edamame brings the total up without piling on extra fat or calories. That matters because GLP-1-assisted weight loss can accelerate lean mass loss if protein intake drops too low.

The fiber here is moderate at 5 grams per serving, drawn from edamame, bean sprouts, and shiitake mushrooms. That gentle fiber profile suits a digestive system slowed by GLP-1 medication — enough to support regularity without the gas and bloating that high-fiber legume dishes can trigger. The sauce is light and broth-based, which helps with hydration and goes down easily when appetite is muted.

Eggs are also one of the most nutrient-dense foods per calorie, supplying choline (critical for liver function during fat metabolism), vitamin D, and all essential amino acids. For Wegovy users managing reduced food volume, concentrating nutrition into compact, flavorful bites like these patties is a practical strategy. You get a genuine dinner — not a snack pretending to be one — in a portion that respects where your appetite actually is.

Ingredients (serves 2)

For the egg foo young patties:

  • 4 large eggs
  • 4 large egg whites
  • 1/2 cup (75g) shelled edamame, thawed if frozen
  • 1 cup (100g) fresh bean sprouts, roughly chopped
  • 2/3 cup (50g) shiitake mushrooms, stems removed, thinly sliced
  • 3 scallions, thinly sliced (reserve some greens for garnish)
  • 1/4 cup (30g) canned water chestnuts, drained and diced
  • 1 tablespoon low-sodium soy sauce
  • 1 teaspoon toasted sesame oil
  • 1/4 teaspoon white pepper
  • Cooking oil spray

For the ginger-mushroom sauce:

  • 1 cup (240ml) low-sodium chicken broth
  • 1/2 cup (35g) shiitake mushrooms, thinly sliced
  • 1 tablespoon low-sodium soy sauce
  • 2 teaspoons cornstarch mixed with 1 tablespoon cold water
  • 1 teaspoon fresh ginger, finely grated
  • 1 clove garlic, minced
  • 1 teaspoon rice vinegar
  • 1 teaspoon toasted sesame oil

Instructions

Make the patty batter:

  1. Whisk the whole eggs and egg whites together in a large bowl until fully combined but not frothy — you want a uniform base, not an airy one, so the patties hold together in the air fryer.
  2. Stir in the chopped bean sprouts, sliced shiitake mushrooms, scallions, water chestnuts, and edamame. Add the soy sauce, sesame oil, and white pepper. Mix until the vegetables are evenly distributed throughout the egg mixture.
  3. Let the batter rest for 5 minutes while you preheat the air fryer. This allows the vegetables to release a small amount of moisture, which helps the patties cook more evenly.

Air fry the patties:

  1. Preheat your air fryer to 375°F (190°C) for 3 minutes. Line the basket with a piece of parchment paper cut to fit (or use a perforated air fryer liner) and spray lightly with cooking oil.
  2. Spoon roughly 1/3 cup of batter per patty onto the parchment, spreading each into a round about 3 inches (8cm) across. You should fit 3 patties per batch. Spray the tops lightly with cooking oil.
  3. Air fry at 375°F (190°C) for 5 minutes, then carefully flip each patty using a thin spatula. Cook for another 4–5 minutes until both sides are golden and the center is set. The edges should be lightly crispy.
  4. Transfer to a plate and repeat with the remaining batter. You will get 6 patties total — 3 per serving.

Prepare the ginger-mushroom sauce:

  1. While the second batch of patties cooks, heat a small saucepan over medium heat. Add the sesame oil, garlic, and grated ginger. Cook for 30 seconds until fragrant — do not let the garlic brown.
  2. Add the sliced shiitake mushrooms and cook for 2 minutes, stirring occasionally, until they soften and darken slightly.
  3. Pour in the chicken broth and soy sauce. Bring to a gentle simmer.
  4. Stir the cornstarch slurry to re-combine it, then pour it into the simmering broth while stirring. Cook for 1 minute until the sauce thickens to a light, glossy consistency. Remove from heat and stir in the rice vinegar.

Serve:

  1. Arrange 3 patties per plate, spoon the ginger-mushroom sauce generously over the top, and scatter the reserved scallion greens on top. Serve immediately while the patties are still warm and the edges have some crunch.

Nutrition per Serving

Nutrient Amount (approx.)
Calories ~345 kcal
Protein ~28g
Fat ~17g
Carbohydrates ~16g
Fiber ~5g

Estimates are based on USDA data for large eggs, egg whites, shelled edamame, shiitake mushrooms, and low-sodium soy sauce. Actual values will vary with egg size and specific brands used.

Practical Notes

These patties reheat better than you would expect. Store cooked patties and sauce separately in airtight containers in the fridge for up to 3 days. Reheat the patties in the air fryer at 350°F (175°C) for 3–4 minutes to restore crispness — the microwave will make them rubbery. Warm the sauce on the stovetop with a splash of water if it has thickened.

Swap the edamame if you have a soy sensitivity. Canned chickpeas (drained, roughly chopped) or diced firm tofu work as protein-boosting alternatives inside the patties. The texture will change slightly but the nutrition profile stays close. Keep the soy sauce or switch to coconut aminos if avoiding all soy.

Start with two patties if you are in an early GLP-1 dose adjustment phase. The recipe portions at 3 patties per serving, but there is no rule that says you must eat them all at once. Two patties with sauce still deliver about 19 grams of protein and make a reasonable light dinner. Save the third for a snack the next day.

Use any mushroom you have on hand. Shiitake gives the best umami depth, but cremini, oyster, or even button mushrooms will work in both the patties and the sauce. If you use oyster mushrooms, tear them into strips rather than slicing — they hold their texture better.

Fresh bean sprouts make a real difference here. They provide a clean crunch that canned sprouts cannot match. Look for them in the produce section of any Asian grocery, or in the refrigerated section of most large supermarkets. Use them within 2–3 days of purchase — they lose their snap quickly.

Frequently Asked Questions

Will these patties cause nausea if I eat them on my GLP-1 injection day?
Egg foo young patties are relatively gentle on the stomach because they are not deep-fried and the fat content is moderate. That said, injection days can be unpredictable. If you tend to experience nausea in the 24 hours after your dose, try eating just one or two patties without the sauce first and see how you feel. The sauce is broth-based and light, so it is unlikely to cause issues on its own. Many GLP-1 users find that warm, savory, protein-forward foods sit better than cold or sweet ones on sensitive days.
Can I make this fully plant-based by replacing the eggs?
Egg foo young is fundamentally an egg dish — replacing the eggs would create something entirely different. If you want a plant-based alternative with similar flavors, consider making savory tofu patties with the same vegetables and sauce. Blend firm tofu with a tablespoon of chickpea flour to form a batter, fold in the vegetables, and air fry using the same method. The protein count will shift depending on the tofu brand, but you can expect around 18–22g per serving.
How do I store and freeze these for meal prep?
Cooked patties freeze well for up to 2 months. Lay them in a single layer on a parchment-lined baking sheet, freeze until solid (about 2 hours), then transfer to a freezer bag. Reheat directly from frozen in the air fryer at 350°F (175°C) for 6–7 minutes, flipping halfway. The sauce does not freeze as cleanly — cornstarch-thickened sauces can turn slightly spongy after thawing. Better to make the sauce fresh, which only takes 5 minutes.
What if my portions are very small right now — is this still worth making?
Absolutely. Even a single patty with a spoonful of sauce gives you roughly 9–10 grams of protein, which is meaningful when your total daily intake is limited. Make the full recipe and store the extras. Having ready-to-reheat protein in the fridge is one of the most practical things you can do during the appetite suppression phase of GLP-1 treatment. You can eat one patty now and another in two hours if that is more comfortable than sitting down to a full plate.
My air fryer is small — can I cook all the patties in one batch?
Most standard air fryers (3.5–5 quart capacity) will fit 3 patties comfortably but not 6. Overcrowding prevents proper air circulation, which means the patties steam instead of crisping. Two batches of 3 patties each is the safest approach. If you have a larger oven-style air fryer with multiple racks, you may be able to do all 6 at once — just rotate the racks halfway through cooking to ensure even browning on both levels.

This article provides general food and nutrition guidance only. It does not constitute medical advice. Always consult your healthcare provider regarding your GLP-1 medication and individual nutritional needs.