Egg Drop Soup 30/50/20

This is a great recipe for a lower carbohydrate meal with a 30/50/20 split between carbohydrates proteins and fats.  This egg drop soup recipe is especially useful because you can make it in less then 15 minutes while reading the instructions.  The recipe pictures are from Cook The Story.  The Author found the directions for the recipe from the blog The Kitchn.  The soup is made from an egg base with a chicken broth.  Pre-made broth makes this an ultra quick recipe.

Macro Breakdown

kcal:                              741

Carbohydrate:        56g / 30%

Protein:                    98g / 50%

Fat:                           19g / 20%



As you can see below this recipe is another great one for a lower carbohydrate day, or a late dinner.  The fullness factor is really high as is the case with most soups.  You will notice that the glycemic load is fairly low as well.  For the majority of recreational exercisers this is a good thing.  Unless you are participating in high volume exercise or are a hard training athlete, most of your meals should have a fairly low glycemic load.

egg drop soup





  • 1 Tbsp. unsalted butter
  • ¼ tsp. sesame oil
  • 8 oz. sliced mushrooms (buy them pre-sliced)
  • 4 cups low or no-sodium chicken broth
  • 1 Tbsp. soy sauce
  • 2 spring onions
  • 1 Tbsp. sesame seeds
  • 1 Tbsp. plus 1 tsp. cornstarch, divided
  • 2 Tbsp. water
  • 3 eggs


You can keep this Egg Drop Soup really basic by skipping the mushrooms and sesame seeds. I often do this for a quick lunch on my own at home. If I’m making it for others, I add the extra touches to make it more special. To make this soup really quickly, first read through the recipe. As you read gather together all of the ingredients, pots, pans and tools that you will need. This is so that everything is at your fingertips. There is however no need to prep any of the ingredients. All of the prep is included in the instructions section and within the 15 minute time of the recipe. Yield 5 cups (4 appetizer servings)
Author: Christine