Thai · lunch, dinner
Kai Jeow Moo Sap (Thai Pork Omelette)
Video by Pailin's Kitchen on YouTube · Open on YouTube
- Keto (2.7 g net carbs a serve)
- Gluten-free with a swap: Oyster sauce usually contains wheat; use a gluten-free one
- Dairy-free
- Nut-free
Contains: Gluten, Molluscs, Fish, Egg. Check labels on stock, sauces and spice mixes.
A two-egg omelette with pork for one: about 26 g protein and under 3 g net carbs, 72% of the energy from fat, and rich in selenium, vitamin B12 and zinc.
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Ingredients 7
Method
Tap a time to watch that step in the video.
- Beat the eggs with the fish sauce, oyster sauce and white pepper. Add the pork and beat until there are no big clumps left, then stir in the green onions. 0:53
- Heat an 8-inch (20 cm) non-stick pan or wok over medium heat with enough oil to coat the bottom generously. It is hot enough when a drop of egg puffs and sizzles straight away. 2:08
- Pour in the egg all at once and stir briefly to spread the first set egg, then leave it to cook. Tilt the pan so liquid egg runs underneath; lower the heat if the base browns before the top sets. 2:55
- When the underside is deep golden and the top almost set, flip it and cook 15–20 seconds more. Serve hot. 4:02
Tip. The cook eats it over jasmine rice (sriracha is a classic extra); for keto, have it with cucumber or stir-fried greens. Freeze ground pork in a thin flat bag so a portion thaws in minutes.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 1
Where the energy comes from one serve
- Net carbs 3%
- Protein 25%
- Fat 72%
Fits keto: 2.7 g net carbs a serve, with 72% of the energy from fat.
Vitamins & minerals % of a day, one serve · tap for more
Selenium High88%
49 µg a serve, mostly from eggs (63%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Omega-3 High84%
1.3 g a serve, mostly from vegetable oil (92%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Vitamin B12 High59%
1.4 µg a serve, mostly from eggs (78%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Vitamin K High34%
41 µg a serve, mostly from green onions (75%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Zinc High25%
2.7 mg a serve, mostly from ground pork (57%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin E High24%
3.5 mg a serve, mostly from vegetable oil (67%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin B6 High20%
0.3 mg a serve, mostly from ground pork (55%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Vitamin A Source18%
158 µg a serve, mostly from eggs (95%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Folate Source15%
61 µg a serve, mostly from eggs (73%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Iron Source12%
2.1 mg a serve, mostly from eggs (56%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin D Source12%
2.4 µg a serve, mostly from eggs (90%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Show the other 4
Magnesium9%
36 mg a serve, mostly from ground pork (33%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Potassium8%
370 mg a serve, mostly from ground pork (48%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Calcium6%
77 mg a serve, mostly from eggs (65%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin C4%
3.2 mg a serve, mostly from green onions (88%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Pailin's Kitchen; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.