Pickled eggs are a flavorful, high-protein snack that’s ready whenever you are. They’re perfect for curbing cravings without any guilt. Pickled eggs are great to snack on, serve as an appetizer, or add to the side of a meal. Not only are they fun to make, but the tangy salty flavor is also so delicious! This article explores the compatibility of pickled eggs with the carnivore diet, their nutritional benefits, and provides a simple recipe for making your own sugar-free, low-carb pickled eggs.
What is a Carnivore Diet?
The Carnivore diet excludes all plant-based foods like vegetables, fruits, grains, legumes, nuts, and seeds but allows and emphasizes meat and other animal products, such as poultry, seafood, limited dairy like cheese and heavy cream, and eggs.
Can You Eat Eggs on a Carnivore Diet?
Many people ask: “Can you eat eggs on a Carnivore diet?” and the answer is YES! Eggs are animal products openly allowed on a Carnivore diet. Despite being an animal product, eggs are compatible with the low-carb, high-fat nature of the Carnivore diet and can be used as an energy source for Carnivore dieters.
The Benefits of Eggs on the Carnivore Diet
Eggs are a nutritional powerhouse and a staple in low-carb and ketogenic diets. The egg protein is of the highest quality compared to other plant-based or animal-based foods. Eggs provide nine essential amino acids and have high ranks in other metrics, such as protein efficiency ratio, biological value, net protein utilization, and digestibility.
- Protein Efficiency Ratio: Shows how much a protein affects growth. Eggs come in at 3.9 compared to beef at 2.9 and peas at 1.4.
- Biological Value: Estimates how efficiently your body uses the protein you consume. Eggs score 100, second only to whey protein at 104.
- Net Protein Utilization Metric: Counts the ratio of amino acid mass converted to proteins. Eggs score a 94 in this metric.
- Digestibility Score: Measures the protein quality based on the essential amino acid needs of humans and the ability to digest them. Eggs rank #1 in this metric.
Eggs are one of the most nutrient-dense foods available. They are an excellent source of high-quality protein and healthy fats. They are rich in nutrients like choline, which is vital for brain health.
Read also: Low-Carb Pickled Beets
A 2017 study by Qin et al. on 500,000 Chinese adults indicated that those eating eggs every day experienced a 14% lower risk of major cardiac problems, 11% lower risk of CVD, 12% lower risk of ischemic heart disease, and 18% lower risk of CVD death [1].
A 2023 study by Myers and Ruxton showed that eggs are a nutritious food source, contain various health benefits, and must be consumed more than what is currently consumed by European populations [2].
A 2023 study by Andersen et al. revealed that consuming whole eggs led to more improvements in micronutrient diet quality, choline status, and HDL and hematologic profiles while minimally-yet potentially less adversely-affecting markers of insulin resistance as compared to egg whites [3].
A 2009 study by Zeisel and Costa suggested that the Choline found in eggs immensely affects human metabolism, from cell structure to neurotransmitter synthesis. Also, Choline deficiency can cause liver disease, atherosclerosis, and even neurological disorders.
The Best Eggs to Eat on a Carnivore Diet
As long as the eggs are fresh, organic, naturally raised, and high-quality, they are great for your dietary consumption. A survey conducted by Mother Earth News in 2007 compared USDA caged eggs with the eggs from 14 flocks of pasture-raised egg producers and found that pasture-raised eggs provided 700% more beta carotene, 1/3 less cholesterol, 2/3 more vitamin A, 200% more omega-3 fatty acids, and 300% more vitamin E [5].
Read also: Whole30 Pickled Onions
Another study by Kuhn et al. in 2013 suggested that pasture-raised eggs provide more vitamin D [6].
How Do You Cook Eggs on the Carnivore Diet?
Now that you know you can eat eggs on a Carnivore diet, you may be looking for optimal ways to cook eggs. Luckily, there are numerous ways to cook eggs, including hard boiling, soft boiling, scrambling, frying, poaching, and even eating them raw.
Hard boiling is one of the best ways to cook eggs as it prevents the cholesterol in yokes from oxidation due to high heat. According to the American Egg Board, egg consumption in the United States has been steadily increasing, with the average American consuming about 279 eggs per year in 2021.
Can I Eat Raw Eggs?
Yes, as mentioned above, you can eat raw eggs on a Carnivore diet if it suits your eating habits and preferences. Also, since cooking eggs can diminish their nutrient density, including their antioxidants, by 6-18% [8], some people tend to eat them raw.
However, studies comparing raw and cooked eggs have revealed that our bodies can use 91% of the protein in cooked eggs but only 51% in raw eggs [9].
Read also: Keto Diet Eggs
It means that whether raw or cooked, eating eggs is good for your body. Choose the method best suits your health status, needs, and preferences. Also, remember that cooking eggs is slightly better in some aspects.
How Many Eggs Can I Eat on a Carnivore Diet?
There isn't a certain limit on the number of eggs you can consume daily on a Carnivore diet, as the number depends on your individual preferences, dietary goals, your body’s reaction, age, sex, activity level, and overall dietary intake.
However, two eggs per day are enough for an average person to receive the necessary daily nutrients. But to ensure the best number, you can consult a healthcare professional and get personalized guidance.
Pickled Eggs and the Carnivore Diet
Generally, yes, you can eat pickled eggs on a Carnivore diet, as they are hard-boiled eggs preserved in a solution of vinegar, salt, and spices. As long as the pickling solution doesn't contain any non-Carnivorous ingredients (such as sugar or high-carb vegetables), pickled eggs are generally acceptable on a Carnivore diet.
As popular bar food, pickled eggs were often found in jars, suspended in vinegar, on the counter top ready to be served out as a healthy, natural snack. With peak popularity from 1860 until prohibition, old-fashioned pickled eggs preceded deviled eggs and Scotch eggs which later became a more common treat.
Many recipes add sugar to the vinegar solution but no sweetener is necessary. If you’re trying to stay keto, you want to minimize your sources of carbohydrate to 20 to 30 g net carb per day. Generally speaking, you’ll be safe by sticking to low-carb vegetables, avocado, and cheese. Replacing sugary sweetness with rich and robust flavor is the key to these sugar-free pickled eggs. Since these are made without sugar, the carbs are very low. This version is sugar-free, perfect for anyone on a keto diet and interested in easy keto recipes.
Benefits of Pickled Eggs
We like pickled eggs because they are a wholesome, family-friendly snack. I also give them as gifts during the holidays or just as a thank you to someone who helps us. All you need to do is tie a ribbon around the jar and then you have a beautiful homemade gift.
- Perfect for meal prep: Make a batch ahead of time and enjoy it throughout the week.
- Easy, unique snack: No water bath, serializing jars, special equipment, or canning experience required to make this delicious snack.
- Long shelf life: Pickled eggs last for weeks in the fridge, so you’ll always have a tasty bite on hand.
- Healthy snack: Pickled eggs are a healthy snack, side, or appetizer. Naturally low-carb, and made with a few simple, everyday ingredients, this easy recipe is good for many diet types. They’re gluten-free and grain-free making them paleo and whole30 friendly.
- Ideal for losing weight: Because they are low calorie, yet nutrient-dense, pickled eggs are good for losing weight.
Pickled Egg Recipe
Making pickled eggs from scratch has never been easier. Before anything else, check if your eggs are rotten by looking out for discoloration, foul odors, or unusual textures. You wouldn’t want to ruin a batch with a bad egg. Prep time is only 10 minutes.
Ingredients:
- 12 large eggs
- 1 red onion
- Small bundle of fresh dill
- ½ teaspoon mustard seeds
- 1 clove garlic
- 1 ¼ cup apple cider vinegar
- ¾ cup water
- 2 teaspoon salt
Instructions:
- Cook your eggs: For perfect hard-boiled eggs, place the eggs in a pot with cold water and gently bring to a boil. When the water boils, cover the pot, turn off the heat and let stand for exactly 7 minutes. After 7 minutes, drain the hot water and rinse with icy cold water for a minute to stop the cooking and prevent a grey ring from forming around the yolk.
- Peel the eggs: Once the eggs are cool enough to handle, peel off their shell and set them aside.
- Prepare the jar: You will need a large clean jar ready to place your fresh hard-boiled eggs in. Make absolutely sure that this jar will fit in your fridge; the worst thing would be to have to transfer everything into something smaller.
- Make the brine: In a medium saucepan over medium-high heat, bring all the ingredients, aside from the eggs, to a boil. Once boiling, reduce the heat to medium-low and allow it to simmer for 5 to 7 minutes. The mixture is ready when your kitchen is filled with a strong dill aroma.
- Combine: Pour the mixture into the jar, add the hard-boiled eggs and allow it to cool for several minutes. Once cool enough, refrigerate.
- Pickle: Your eggs will need anywhere from 2 to 3 weeks time to pickle.
Tips for Pickled Eggs
- Raw apple cider vinegar: Acts as a natural preservative. White vinegar works in a pinch.
- Pickling spices: Pickling spice is made of cinnamon, mustard, coriander, allspice, peppercorn, dill, fennel, cloves, celery seed, juniper berries, bay leaf, ginger root, and chili flakes. More than 10 spices and whole berries are mixed together and work wonderfully for any refrigerator or canned pickled fruit or vegetable recipe.
- Customize the brine: Play around with different spices and seasonings to match your taste. Try adding dill, mustard seeds, a bit of sugar or honey for sweetness, or a few slices of fresh chili peppers or a sprinkle of red pepper flakes for a spicy kick.
- Don’t skimp on the salt: Salt helps preserve the eggs and brings out the flavors in the brine.
- Don’t overcrowd the jar: Leave some space between the eggs in the jar.
- Stir occasionally: Every couple of days, gently shake the jar or turn it upside down to ensure the brine covers the eggs completely and the flavors are evenly distributed.
Serving and Storing Pickled Eggs
Pickled eggs should always be stored in the refrigerator in a clean jar with a tight-fitting lid. Another great method of egg preservation is to freeze raw eggs.
Pickled eggs are a versatile snack that can be enjoyed in many ways. We love them on a spread with cheese curds, pickle chips, and flax crackers. Add them to salads and sandwiches. Bold and tangy pickled eggs have all the makings of a unique snack.
Serve pickled eggs as an appetizer or snack with your favorite cheese and crackers for a fun and flavorful charcuterie board addition. Add them to salads and sandwiches.
Pickled Beet Eggs and Red Cabbage Eggs
Pickled Beet Eggs are so pretty to the eye and a fantastic portable, healthy, low carb snack. They are also easy store in the fridge so that you can have something to grab and go when you don’t have time to make lunch. Beets themselves are not 100% compliant with a strict slow-carb or keto lifestyle (too much sugar in them), but the amount of beet juice clinging to the pickled beet eggs in this recipe is minimal.
Pickled beet eggs would be fine for most low-carb diets if you stick with the beet juice on the eggs and avoid eating the whole beets. The red cabbage version is just as tasty as the red beet version and just as beautiful.
Pickled Beet Egg Recipe
- 8 hard-boiled eggs
- 1 cup canned (or jarred) sliced red beets
- 1/2 cup apple cider vinegar
- 1/2 cup water
- 3 whole cloves
- 2-4 cloves garlic
- 1 bay leaf
- 1 teaspoon sugar
- 1/2 teaspoon salt
- 1/8 teaspoon ground allspice
Instructions
- To hard boil eggs: Gently lower the eggs into a pot of cold water. Turn the burner on high and bring to a boil. When the water comes to a boil, turn off the burner, cover the pot and let the eggs sit in the pot for 5-7 minutes.
- To peel hardboiled eggs: Meanwhile get a large bowl and fill with ice water. When the eggs have sat in the covered pot for 5-7 min. ladle them out into the bowl of ice water. When cool enough to work with, peel the shells off under running cool water (shells come off more easily if you start with older eggs - not really fresh).
- To pickle: Place peeled hard-boiled eggs in a quart-sized mason jar (or any other heatproof container).
- Combine remaining ingredients in a saucepan and bring to a boil. Reduce heat and simmer for 3-5 min.
- Pour warm mix over eggs, cover tightly and refrigerate.
- Chill for at 2 days before serving.
Red Cabbage Pickled Eggs
Simmer for about 3 min. and then stir in 1 cup red wine vinegar and 2 heaping tsp of salt. Shred about 10 oz cabbage and add to the pot. Place jar in refrigerator and leave alone for 24 hours.