breakfast · High Protein
35g Protein Egg Drop Soup with Tofu (373 Calories) (35g Protein)
This protein-boosted egg drop soup delivers 35g protein and 373 calories per serving. Six eggs form silky ribbons in ginger-infused broth while diced tofu adds a second protein source, turning a light appetizer into a complete meal.
Nutrition per serving
- Protein
- 35 g
- Calories
- 373
- Carbs
- 10 g
- Fat
- 23 g
Nutritional values are estimates based on standard ingredient data and may vary by brand or preparation method. This information is for general reference only and is not a substitute for professional dietary advice. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.
Ingredients
- 6 large eggs — beaten
- 4 cup chicken broth — low sodium
- 4 oz firm tofu — diced into 1/2-inch cubes
- 1 tbsp ginger — minced
- 2 stalks scallions — thinly sliced
- 1 tsp sesame oil
- 1 tbsp soy sauce
- 1 tbsp cornstarch — mixed with 2 tbsp cold water
Steps
- Beat eggs in a measuring cup with a spout. Set aside.
- Bring chicken broth to a boil in a medium saucepan. Add minced ginger and simmer 2 minutes.
- Add diced tofu and soy sauce. Return to a gentle simmer and cook 3 minutes.
- Stir the cornstarch slurry and add to the soup, stirring constantly. The broth will thicken slightly.
- Reduce heat to low. While stirring the soup in one direction, slowly drizzle the beaten eggs in a thin stream. The eggs will form delicate ribbons.
- Remove from heat immediately. Stir in sesame oil and half the scallions.
- Ladle into bowls and garnish with remaining scallions. Serve immediately.
Why This Works
Traditional egg drop soup serves as an appetizer with modest protein (about 8g per cup). By using 6 eggs plus 4 oz tofu, we turn it into a protein-dense meal delivering 35g per serving. The cornstarch slurry thickens the broth just enough to suspend the egg ribbons rather than letting them sink. At 9.5g protein per 100 calories, this ranks among our highest protein-density egg recipes.
Creating Silky Egg Ribbons
The key to silky egg ribbons is technique, not temperature. First, thicken the broth slightly with cornstarch. This creates drag that stretches the eggs into delicate threads. Then reduce heat to below simmering and pour the eggs in a thin stream while stirring constantly in one direction. Pouring too fast creates chunky curds; pouring while the soup is boiling scrambles the eggs into tough bits.
The Ginger Foundation
Ginger provides the aromatic backbone of authentic egg drop soup. Simmering it in the broth for 2 minutes extracts its warming flavor without the harsh bite of raw ginger. If you prefer less ginger presence, use 2 teaspoons instead of a tablespoon. Fresh ginger is essential. Dried ginger powder tastes noticeably different and is not recommended.
Make It Your Own
Add 1 cup baby spinach or corn kernels in the final minute for extra vegetables. Swap tofu for 4 oz cooked shrimp (adds 20g protein). Include a splash of rice vinegar for brightness. For a richer broth, use bone broth instead of regular chicken broth. Leftover soup thickens as it sits. Thin with additional broth when reheating.
Sources Research-Backed
Frequently Asked Questions
Why are my egg ribbons chunky instead of silky?
You're likely pouring the eggs too fast or into broth that's too hot. Reduce heat until the broth is barely simmering, and pour the eggs in a very thin stream. It should take 15-20 seconds to add all the eggs.
Can I skip the cornstarch?
Yes, but the egg ribbons won't suspend as elegantly. The slight thickening helps the eggs form delicate threads rather than sinking to the bottom. If omitting, use 1 tablespoon less broth.
Can I use silken tofu instead?
Silken tofu will break apart when stirred and create a creamier soup. Firm tofu holds its cube shape. Both work, but the texture is quite different. Firm tofu also has slightly more protein per ounce.
