If eggs didn't exist, then I daresay that keto wouldn't be nearly as popular as it is. Eggs are fantastic on keto because they check a lot of the nutrient boxes while keeping you full. Given how versatile and nutrient dense they are, eggs on keto can be a great option. The answer to the question, “are eggs keto?” is an unequivocal yes!
Nutritional Profile of Eggs
Eggs are a protein, so they are not a carbohydrate and not starchy. According to the Department of Agriculture (USDA) for one whole large egg, the nutrition facts are as follows for a large hard-boiled egg:
- Carbs in an egg: 0.5 gram (g)
- Net Carbs in an egg: 0.5 g
- Fat in an egg: 5 g
- Protein in an egg: 6 g
Net carbs are not an official macronutrient (like carbs, fat, and protein), but people following a keto diet often use this number as a guide to help them stay in their carb range. For eggs, since there is no fiber in an egg, total carbs is equal to net carbs in this case.
The yolk also packs nutrients such as choline and selenium, according to the American Egg Board. Choline plays a role in memory regulation and mood, according to the National Institutes of Health (NIH). Selenium is an antioxidant that protects cells from free radical damage, per the NIH. The yolk also provides lutein and zeaxanthin, antioxidants linked to eye health, notes the American Optometric Association.
Eggs and the Keto Diet: A Perfect Match
On the keto diet, your primary goal is to stay within a certain carb limit, which means you're focusing more on fats and proteins. Considering keto diets typically recommend 20g-50g of carbs, you'd have to eat dozens of eggs to go over your carb limit. And with almost 8g in protein and only 90 calories in that same serving, you can see why eggs are so useful. Eating eggs will not kick you out of ketosis. In fact, eggs are one of the most popular low carb breakfast choices. Their nutrition profile fits perfectly into the keto diet: one large egg contains 0.7 grams of carbs, 12 g protein and 9g fat (source: Keto Diet App).
Read also: Comprehensive Guide: Liquid Diet Scrambled Eggs
Health Benefits of Eggs
Eggs are very nutritious. Research shows that they contain essential nutrients for the brain, muscle mass and bone health and antioxidants that protect your eyes. Also, eggs actually increase good cholesterol levels rather than have bad cholesterol. People used to think that eggs contributed to high cholesterol levels. Today we know that eggs actually increase GOOD cholesterol levels (HDL), while BAD cholesterol levels (LDL) remain unchanged - according to these studies (1, 2, 3).
How Many Eggs Can You Eat on Keto?
There's no one-size-fits-all answer to the question “how many eggs per day can some eat on a keto diet?” But generally, sticking to about 2-3 eggs per day should keep you on the right track. Eating three eggs per day is considered perfectly healthy.
Choosing the Right Eggs
Not all eggs are of the same quality. If you can afford it, choose organic large eggs or eggs from free range, pasture raised hens. There is no difference between brown or white eggs. The colour of the shell depends on the breed of the hen.
Freshness Test
You can tell whether an egg is fresh by submerging it in a glass or bowl filled with water.
- Fresh eggs: Egg sinks to the bottom and lies on the side.
- Older, but edible eggs: Egg sinks to the bottom and stands upright.
- Off - do not eat: Egg floats in the water or on the surface.
Scrambled Eggs: A Keto Staple
Keto scrambled eggs are one of the most satisfying ways to start the day when you're on a keto diet. Eggs in all their variations make a wonderful easy keto breakfast. In fact, they make a great protein rich meal for any time of day.
Read also: Diet-Friendly Scrambled Eggs
Perfect Keto Scrambled Eggs Recipe
Learn how to make the most irresistible velvety keto scrambled eggs! This keto breakfast recipe is one of our staples and contains no added milk, cream or cheese.
Ingredients:
- Eggs
- Salt
- Mustard
- Butter
- Cheese - ¼ cup of grated cheddar or parmesan cheese.
I don't recommend adding milk. It makes eggs less flavorful and take on a mushy texture.
Instructions:
- Whisk the egg, salt and mustard in a bowl.
- Melt the butter in a non-stick pan over medium heat. As soon as it is melted - and not browned - pour in the whisked egg.
- Turn the heat to low. Never cook eggs over medium heat!
- Let the egg set for 20 seconds. Then begin to stir with a wooden spoon or spatula. Lift and fold the egg over from the bottom of the pan. Break down any larger pieces.
- Continue until the eggs are softly set and still runny in places. Take your time!
- Take the pan off the heat just BEFORE the eggs are finished. They will continue to cook in the hot pan.
Serving Suggestions
Eggs are versatile, so there are different ways you can enjoy this recipe. Serve it with almost any side dish you choose. For example, pair these perfect breakfast eggs with air fryer bacon and avocado for breakfast. Adding parmesan cheese or any cheese you like is a great option. Add as much or as little pepper as you prefer. A 3 egg scramble with avocado, smoked salmon and grilled tomatoes is a filling meal and more of a brunch/lunch.
Beyond Scrambled: Other Keto-Friendly Egg Recipes
Now that we’ve answered the question, “are eggs keto?” with a resounding yes, you might be wondering just how versatile they can be in your meal prep. We all know that breakfast is where eggs reign supreme, but eggs do not have to be boring or hard!
- Avocado-Baked Eggs with Sriracha: They are delicious, extremely easy, and can be made with pretty much whatever spices, cheeses, and hot sauces you have around.
- Gordon Ramsay Scrambled Eggs: You know when you go to a coffee shop or restaurant, order the avocado toast like a millennial, and wonder how the eggs are so dense and creamy? Well, the answer is here.
- Keto Quiche: I love making quiches because you can do it once and have a great breakfast for the week.
- Chicken Salad Picnic Eggs: I love chicken salad, and it's definitely possible to get that fix in a healthier, keto-friendly manner.
- Keto Egg Wraps: This is a vegetarian spin on the chicken salad idea.
- Spring Soup with a Poached Egg: This soup has a light, Asian feel to it and can be a nice way to eat eggs outside of their usual setting.
- Low-Carb Italian Eggs in Purgatory: One of my favorite homey dishes is the Israeli Shakshuka - essentially a tomato and egg bake of sorts. You poach the eggs in tomato sauce and typically eat it with naan (although you can definitely sub keto bread here).
- Keto Zucchini Fritters: Sometimes on keto you just want finger food. After tons of salads and chicken, it just feels good to get that fix.
- Smoked Sausage Frittata: This is another eggs on keto bake that is great for lunch or dinner. They really aren't hard to make, and the spinach and mushrooms make it feel even healthier. And if you haven't noticed, cast-irons are super popular in the keto world.
- Easy Baked Crabmeat Casserole from Low Carb Yum: whips veggies, crab meat, and cheese into an egg bake; grab a slice for a quick breakfast or lunch.
- Egg Cups from Life Made Keto: are great because you can customize the combinations - such as ham and cheese or veggie - to your liking.
- Spicy Keto Eggs from My Keto Kitchen: kicks up traditional scrambled eggs with chili and cilantro.
What is an Egg Fast?
It is a ketogenic diet where you eat mainly eggs for 3 to 5 days, plus cheese and butter or a dairy-free fat source. Since it is restrictive, you will lose weight. It is controversial because there is the risk of nutritional deficiencies, especially if you follow it for longer.
Read also: Weight Loss with Scrambled Eggs