Can you eat eggs on keto? Absolutely! Eggs make it possible to have filling, delicious meals at any time of day and even for snacks.
What is Keto?
First, if there are any newbies out there, let's go over the basics of keto. The ketogenic diet is all about significantly reducing the number of carbohydrates and increasing the amount of healthy fats you're eating for a few beneficial reasons.
- Weight loss. Over time, reducing carbs and increasing fats will put your body into a state called ketosis. In this state, your body will burn fat (body fat and dietary fat) for the fuel it needs to operate.
- Stabilizes blood sugar and is less inflammatory to the body.
- Hunger control. Because of hormones like ghrelin and neuropeptide Y, you just aren't as hungry when you're in ketosis.
- Improved mental focus and alertness.
- Improved brain health in the present and the long term. There is research that shows that ketosis can improve or prevent Alzheimer's disease.
Most anyone on the ketogenic diet can attest to these benefits. In some cases, results take time, but the improvements in health and well-being can be immediate for many.
Related: Keto Breakfast Ideas to Start Your Day Right
Eggs - Your secret weapon
Eggs are a wonder because they check lots of boxes for keto dieters. Eggs are low-carb, high in healthy fats, high in protein, and very versatile!
It's challenging to think of a scenario where eggs won't work for you on keto.
Cook them with healthy fats like avocado oil or olive oil, and add fresh sea salt and ground pepper, with a spritz of lime, and you'll love your day.
The next question is, should you eat the yolks or the whites? The good news is that both are great on keto. Eating egg yolk has been controversial because of the high cholesterol level, but it's also where you'll find all the nutrients. So unless you have cholesterol issues, don't rob yourself of the treat.
The incredible, edible egg!
Is an egg zero carbs? Not exactly. A large egg contains 0.6 grams of carbohydrates. When you consider that, most keto dieters aim at around 20 grams to 50 grams of net carbs per day, there's room for plenty of eggs! One egg only adds 72 calories to your meal but 6 grams of protein.
According to the USDA, a large egg contains:
- 78 calories
- 6.2g protein
- 5.0g fat
- 0.60g carbohydrates
- 0g fiber
- 64.9mg sodium
- 0.6g sugar
- 187mg cholesterol
Eggs - when and where
Eggs can be used in so many ways; they should be a staple in every keto-er's meal planning list. Stock up on a massive 30-pack of eggs to stock your fridge. Whenever you're hungry and unsure of what to eat, you can grab an egg and make it into something extraordinary--like this!.
Best egg meal ideas
Here are a few meal ideas using eggs. Once you get the idea, you'll be making up your own recipes in no time.
Breakfast
What to eat for breakfast? Breakfast is the domain of eggs - here, they reign supreme. So we have loads of ideas for egg-breakfasts:
Keto Mexican Scrambled Eggs
Source: Diet Doctor
This spicy meal will start your day with a zip.
Ingredients:
-1 oz butter
-1 (½ ounce) scallion, finely chopped
-1 (4 ounces) tomato, finely chopped
-2 pickled jalapeños, finely chopped
-¾ cup (3 ounces) Pepper Jack cheese, shredded
-6 eggs
Salt and pepper
Instructions:
- Melt butter in a large frying pan.
- Over medium heat, add the scallions, tomato, and jalapeños to the pan, and fry for 3 - 4 minutes.
- Beat the eggs and scramble for 2 minutes.
- Top with cheese and seasonings.
238 Calories Net Carbs: 2 grams Protein: 14 grams Fat: 19 grams
Related: The Ultimate Guide to Keto Fats (For Cooking and Beyond)
Cheese-Crusted Keto Omelet
This omelet is sure to become your new favorite.
Source: Diet Doctor
Ingredients:
For the omelet:
-2 eggs
-2 Tbsp heavy whipping cream
-Salt and pepper, to taste
-1 Tbsp butter or coconut oil
-3 oz (¾ cup) cheddar cheese, shredded
For the filling:
-2 cherry tomatoes, sliced
-2 mushrooms, sliced
-½ cup baby spinach
-1-ounce deli turkey
-2 Tbsp cream cheese
-1 tsp dried oregano
Instructions:
- Whisk the eggs and cream together, then season.
- Melt the butter in a medium-sized, non-stick pan and spread out the shredded cheese evenly in the pan. Fry on medium heat until it bubbles.
- Carefully pour the egg over the melted cheese and cook for just a few minutes without stirring.
- Fill one half with all the fillers and fry for a few more minutes.
- When the egg begins to settle (it will still be a little loose), carefully flip the empty half onto the full half and fry for just a little longer.
660 Calories Net Carbs: 5 grams Protein: 39 grams Fat: 54 grams
Visit Keto and Co for keto baking mixes and snacks that support your every day meals!
Lunch
Here we have a few amazing egg lunch recipes:
Keto Egg Salad
Source: Delish
Ingredients :
-6 eggs, boiled
-1 avocado, medium (with a splash of lemon juice to prevent browning)
-3 Tbsp cup mayonnaise
-1 tsp Dijon Mustard
-⅛ tsp dill (optional)
-½ Tbsp fresh chopped parsley (optional)
-Salt and pepper, to taste
Instructions:
- Peel the eggs and chop them into small pieces, then season.
- Mash avocado.
- Combine eggs, mashed avocado, mayo, mustard, lemon juice, and herbs in a medium bowl.
- Chill and serve.
Serves 4. Calories: 168 Net Carbs: 1.5 grams Protein: 10 grams Fat: 22 grams
Keto Frittata
Ingredients:
-2 Tbsp butter
-5 oz bacon or chorizo, diced
-8 eggs
-8 oz (7 ½ cups) fresh spinach
-1 cup heavy whipping cream
-1 ¼ cup cheddar cheese, shredded
-Salt and pepper, to taste
Instructions:
- Preheat the oven to 350°F (175°C).
- Fry the bacon in butter until it's crispy. Then add spinach and stir.
- Remove the bacon and spinach from the pan and set it aside.
- Whisk the eggs and heavy cream together. Pour them into a 9x9 greased baking dish.
- Add the bacon, spinach, and cheese to the egg mixture in the baking dish.
- Bake on the middle shelf for 25 - 30 minutes until set and golden brown on the top.
Net Carbs: 4 grams Protein: 27 grams Fat: 60 grams
Related: 6 Keto Avocado Toast Ideas
Dinner
Keto-Friendly Egg Butter with Smoked Salmon and Avocado
Source: Diet Doctor
Ingredients:
-4 eggs, boiled and peeled
-5 oz butter, room temperature
-½ tsp sea salt
-¼ tsp ground black pepper
-2 Tbsp olive oil
-2 avocados
-1 Tbsp fresh parsley, chopped
-4 oz smoked salmon
Instructions:
- Cool the eggs once they're boiled, and then peel them.
- Chop the eggs finely and mix with butter.
- Season to taste.
- Serve the eggs with diced avocado (tossed with olive oil and finely chopped parsley) and a few smoked salmon slices.
1148 Calories Net Carbs: 5 grams Protein: 26 grams Fat: 112 grams
Snacks
Here are a few egg-centric yummy snacks:
2-Ingredient Keto Muffins
Source: Keto Summit
The two ingredients are whole nuts (almonds or hazelnuts), and eggs. Try different variations by adding a sweetener alternative, and a few spices.
Baking Instructions: Get full ingredients list and step by step instructions at ketosummit.com.
Mini Keto Burrito Wraps
Source: Keto Summit
Ingredients: Bacon, olive oil, bell pepper, shallot, eggs, tomato, unsweetened almond milk, deli roast beef, avocado, deli ham, fresh cilantro.
Cooking Instructions: Get full ingredients list and step by step instructions at ketosummit.com.
Keto Bacon and Chicken Omelet Bites
Source: Keto Summit
Ingredients: Bacon, chicken breasts, eggs, onion, and bell pepper.
Cooking Instructions: Get full ingredients list and step by step instructions at ketosummit.com.
Keto Baked Scotch Eggs
Source: Healthy Recipes Blog
Ingredients: Hard-boiled eggs (peeled and cooled), lean ground beef, seasonings, almond flour, flax or chia seeds, and olive oil.
Cooking Instructions: Get full ingredients list and step by step instructions at Keto Summit.
Looking for more keto snack ideas? Check out our no sugar added Keto Granola. Shop now.
Keto Egg Fast
An egg fast is a version of the ketogenic diet, practiced over a short period. During the egg fast, you'll eat mainly eggs, cheese, and butter. It's an excellent way to break through a weight-loss plateau where progress stops. People also use egg fasts to get their body to enter ketosis more quickly.
The rules:
- Eat whole eggs - the yolks and whites.
- Eat a whole egg within 30 minutes of rising in the morning.
- Eat an egg-based meal every three to five hours, whether or not you're hungry.
- Consume at least 1 tablespoon of butter or healthy fat per egg eaten.
- Consume up to 1 ounce of full-fat cheese per egg eaten.
- Consume at least six whole eggs per day.
- Stop eating three hours before bedtime.
- Eggs should be pastured and local.
An egg fast can last up to five days, which should be enough time to overcome the weight loss plateau and certainly enough time to enter into ketosis. If you try to continue past five days, you could face nutritional deficiencies, constipation and other health risks.
An egg fast isn't suitable for people with eating disorders, diabetes, cholesterol hyper-responders, and people who have had their gallbladders removed. It's also unsuitable for people with egg allergies, vegans, and those who don't eat eggs for religious reasons.
Last word
The range of incredible meals and treats you can make with eggs is exciting. They are just the thing to fill out your keto-friendly menu with a variety of yummy and delicious dishes. Eggs are high in protein, high in healthy fats, and wonderfully low in carbohydrates. They can be breakfast, lunch, dinner, snacks, and even desserts. Unless you have a solid reason for avoiding eggs, don't do it. Why miss out?!
