breakfast · High Protein
33g Protein Korean Steamed Eggs Gyeran-jjim (382 Calories) (33g Protein)
This Korean steamed egg custard delivers 33g protein and 382 calories per serving. Eight eggs are gently steamed with savory chicken broth, creating a light, soufflé-like texture that puffs dramatically in the pot.
Nutrition per serving
- Protein
- 33 g
- Calories
- 382
- Carbs
- 4 g
- Fat
- 26 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
- 8 large eggs — room temperature
- 1.5 cup chicken broth — low sodium preferred
- 1 tsp sesame oil
- 3 stalks scallions — thinly sliced
- 0.5 tsp fish sauce
- 0.25 tsp salt
Steps
- Crack eggs into a large bowl and beat until yolks and whites are fully combined. Avoid creating too much foam.
- Add chicken broth, fish sauce, sesame oil, and salt to the eggs. Whisk gently to combine.
- Strain the mixture through a fine-mesh sieve into a Korean stone pot (ttukbaegi) or oven-safe pot to remove chalazae and create a smoother texture.
- Place the pot over medium heat. As the edges begin to set (about 3-4 minutes), use chopsticks to gently stir from the outside edges toward the center.
- Once the bottom is set but top is still liquid, cover with a lid and reduce heat to low. Steam for 8-10 minutes until puffed and just set in the center.
- Remove from heat and top with sliced scallions. Serve immediately while still puffed. The custard will deflate as it cools.
Why This Works
Eight whole eggs provide 53g of total protein, yielding 33g per serving. The chicken broth adds moisture without diluting protein content, while the steaming technique creates air pockets that give the custard its signature light texture. At 8.6g protein per 100 calories, this dish demonstrates why eggs are one of the most protein-dense whole foods available.
The Korean Technique
Gyeran-jjim (계란찜) translates to 'steamed egg' and appears at nearly every Korean barbecue restaurant as a cooling side dish. The traditional preparation uses a ttukbaegi (stone pot) that retains heat and continues cooking the eggs even off the flame. Korean food authority Maangchi describes the key technique: gentle stirring in the early stages creates a creamy base, while the final covered steaming creates the dramatic puff. The dish should arrive at the table still bubbling and risen.
Getting the Texture Right
The silky texture depends on three factors: a 1:3 egg-to-liquid ratio, straining the mixture, and gentle heat. Straining removes the chalazae (the white strings attached to the yolk) that would create an uneven texture. Keep heat at medium or lower. High heat causes the proteins to seize and creates a tough, watery custard instead of the signature cloud-like consistency.
Make It Your Own
Add 2 oz diced shrimp or crab for a seafood version that pushes protein to 40g per serving. Stir in a teaspoon of gochugaru (Korean red pepper flakes) for gentle heat. For extra umami, substitute dashima (kelp) stock for chicken broth. The dish reheats poorly. It's best made fresh and served immediately.
Sources Research-Backed
Frequently Asked Questions
Why does my gyeran-jjim turn out watery?
Watery results usually come from too high heat or overcooking. The proteins release water when overcooked. Keep heat at medium-low and remove from heat while the center still jiggles slightly.
Can I make this without a stone pot?
Yes, any heavy-bottomed pot or oven-safe dish works. The stone pot (ttukbaegi) retains heat better and keeps the dish warm longer at the table, but it's not essential for the technique.
How do I know when it's done?
The custard should be puffed and set around the edges but still slightly jiggly in the center. It will continue cooking from residual heat. If you wait until it's completely firm, it will be overcooked.
