Soft Poached Egg Drop Soup


BLE friendly; Gluten-free; Low carb

Most people have had, or at least have heard of egg drop soup. You know the one, usually found in Chinese restaurants as a starter soup. Well, my wife wanted soup and salad for lunch one chilly day, and we didn’t have much in the way of homemade soup fixings.

After a quick perusing of the pantry and fridge, I came across enough ingredients to make a pseudo veggie egg drop soup. The problem is dividing up the allowed protein (we weigh everything in our diet), without having to make two batches of soup. I thought maybe I could just scramble the eggs separately and toss in the soup, but that sounded pretty uninspiring.

Then, I had a pretty interesting idea – I would poach the eggs separately and place in the soup. After we started eating, and broke the yolks and mixed with the broth…wow, this is now a new favorite soup in our house! Cooking the eggs until the whites are just set will give you the best consistency, and your soup will be creamy and luscious.


Serves 4

  • 4 Cups homemade chicken stock (store bought is fine)
  • 8 eggs (organic and cage free are preferred)
  • 8 oz washed baby spinach
  • 1 bunch asparagus, cut into ½ inch pieces tips left whole
  • One bunch green onions separated, cut green part on the bias, white into thin rounds
  • 1 clove garlic, minced
  • Tamari (or soy) sauce to taste
  • Cooking spray
  • Hot sauce, a few shots of your favorite brand (optional)


Heat a large soup pot on medium high heat, and when the pan is ready for cooking, spray with a small amount of your cooking spray. Sauté garlic and the white part of the green onion until fragrant, add chicken stock and bring to a simmer.

Meanwhile, set another pot with at least 4 inches of water to a simmer (tip, add a splash of white vinegar to the water to help keep the eggs from falling apart.). Turning our attention back to the soup, once the stock is simmering, add the asparagus and cook until just tender. Turn the heat to low, add the spinach and tamari, stir and cover.

Back over to the pot of water we go, have two small bowls on hand and crack an egg into each bowl. Stir the water in a circle a few times and carefully slid eggs into water from bowl, repeat the process one more time (cook 4 eggs at a time).

Using a slotted spoon turn the eggs a few times to ensure they won’t stick and will cook evenly. Remove carefully and discard any extra white bits that are hanging around, place on paper towel lined plate. Repeat process with 4 more eggs, while the second set is cooking, ladle soup portions into bowls and place the eggs from the first batch into two bowls, and when the second set of eggs are finished place into rest of bowls. Sprinkle remaining green onions on top of soup. Hit it with a few shots of hot sauce if you like the heat.

*BLE notes – We served this soup with salad to get to our needed vegetable portion, this is also where we used fat for the dressing. Remove vegetables from broth before serving to weigh them properly, and measure 8 oz stock. The eggs are the  protein, if you have more protein add another egg.

Cheers, Blue

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