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Simply Savor: Chinese Egg Drop Soup

By Zhimeng Qui, Dietetic Intern

Looking for a comforting soup recipe that can be easily prepared at home? Look no further than Chinese Egg Drop Soup! This savory soup is a perfect blend of flavors and textures, with tender beef (or turkey) and silky egg whites floating in a savory broth. It’s a complete meal on its own and is packed with protein and essential nutrients. For individuals who are experiencing nausea, anemia or require a low fiber diet, Egg Drop Soup may be a good option as it is easy to digest, contains minimal fiber and is rich in iron. This recipe is easy to follow and requires only a few basic ingredients, making it an ideal option for a quick weeknight dinner or a lazy weekend lunch. With its rich and satisfying taste, this soup is sure to become a new favorite in your recipe collection.

Ingredient highlights:

Beef: Beef is recognized as an excellent source of protein and iron. Iron is a vital component of hemoglobin, a protein that aids in transporting oxygen throughout the body. Inadequate iron intake can lead to iron deficiency anemia, resulting in reduced oxygen supply to the body. When consumed in moderation, beef can be a healthy addition to one’s diet, with a recommended upper limit of three 3 ounce portions per week. For those who cannot or choose not to consume beef, ground turkey is a viable alternative for this recipe.

Egg: Eggs are great for various reasons, with one of them being their high protein content for a small serving. Eggs provide vitamins such as vitamins A, D, E and K and many B vitamins as well.


  • 0.5 lb lean ground beef or turkey
  • 2 egg whites
  • 1 tbsp corn startch
  • 1 cup of water
  • 1/2 tsp salt
  • Dash of pepper


  1. Take a large bowl and place the ground beef or turkey in it. Add 1/2 cup of regular water to the beef and mix well. 
  2. Crack the egg on a flat surface. Hold the egg over a small bowl with one hand, and use your other hand to gently open the eggshell in half. Hold the eggshell over the bowl, with the yolk resting in one half.
  3. Gently transfer the yolk from one half of the eggshell to the other, letting the egg white fall into the bowl below. You can do this by tilting the eggshell slightly, or by using your hands or a spoon to transfer the yolk back and forth between the halves of the shell.
  4. After getting the egg whites, heat a pot of water over high heat until it boils.
  5. Once the water is boiling, add the ground beef to the pot and stir.
  6. Add a dash of pepper and 1/2 tsp salt to the soup once it boils again.
  7. Use a spoon or ladle to remove any fat that accumulates on the surface of the liquid.
  8. Create a thickener by combining 1 tablespoon of cornstarch with a small amount of water.
  9. Add the thickener to the pot slowly while stirring the soup.
  10. When the soup boils again, add the egg whites and keep stirring.
  11. Let the soup simmer until the egg white becomes silky and white.


  • You may add scallions or parsley as a garnish if desired
  • Any vegetables of your choice such as celery, broccoli, or carrot can be added to increase fiber intake. You can boil the vegetables in advance, and then add to the soup after the beef is boiled
  • If you want this soup to be a heartier meal, you can also add noodles or rice after the beef is boiled
  • Ground turkey can be used when you do not or cannot eat beef
  • Try to crack eggs in the middle, so that the yolk stays intact


  1. FoodData Central. (n.d.). https://fdc.nal.usda.gov/fdc-app.html#/food-details/174035/nutrients
  1. Abbaspour N, Hurrell R, Kelishadi R. Review on iron and its importance for human health. J Res Med Sci. 2014;19(2):164-174.
  1. WCRF International. (2022, April 28). Limit red and processed meat – WCRF International. https://www.wcrf.org/diet-activity-and-cancer/cancer-prevention-recommendations/limit-red-and-processed-meat/
  1. Kohanmoo A, Faghih S, Akhlaghi M. Effect of short- and long-term protein consumption on appetite and appetite-regulating gastrointestinal hormones, a systematic review and meta-analysis of randomized controlled trials. Physiol Behav. 2020;226:113123. doi:10.1016/j.physbeh.2020.113123
  1. FoodData Central. (n.d.-b). https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/nutrients
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