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.

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

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


Ingredients:

  • 1 oz butter 
  • 1 (½ ounce) scallion, finely chopped 
  • 1 (4 ounces) tomato, finely chopped 
  • 2 pickled jalapeƱos, finely chopped 
  • ¾ cup (3 ounces) Pepper Jack cheese, shredded 
  • 6 eggs Salt and pepper

Instructions:

  1. Melt butter in a large frying pan. 
  2. Over medium heat, add the scallions, tomato, and jalapeƱos to the pan, and fry for 3 - 4 minutes. 
  3. Beat the eggs and scramble for 2 minutes. 
  4. Top with cheese and seasonings. 

238 Calories Net Carbs: 2 grams Protein: 14 grams Fat: 19 grams


Cheese-Crusted Keto Omelet

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

Lunch

Keto Egg Salad


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:

  1. Preheat the oven to 350°F (175°C). 
  2. Fry the bacon in butter until it's crispy. Then add spinach and stir. 
  3. Remove the bacon and spinach from the pan and set it aside. 
  4. Whisk the eggs and heavy cream together. Pour them into a 9x9 greased baking dish. 
  5. Add the bacon, spinach, and cheese to the egg mixture in the baking dish. 
  6. Bake on the middle shelf for 25 - 30 minutes until set and golden brown on the top. 
  7. Net Carbs: 4 grams Protein: 27 grams Fat: 60 grams

Dinner

Keto-Friendly Egg Butter with Smoked Salmon and Avocado


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