Craving a quick, low-carb, and high-fat breakfast option? Look no further than Keto Garlic Butter Eggs! This dish is a breeze to make, taking only 10 minutes from start to finish. It's a savory delight, bursting with buttery and garlicky goodness, perfect for fueling your day or enjoying as a satisfying snack. This recipe is not only easy but also incredibly versatile, allowing you to customize it to your liking.
Why Keto Garlic Butter Eggs?
For those following a ketogenic lifestyle, finding quick and delicious meal options can sometimes be a challenge. These garlic butter eggs provide a perfect solution, offering a high-fat, low-carb meal that's ready in minutes. The combination of butter, garlic, and eggs creates a flavorful and satisfying dish that can be enjoyed any time of day.
Ingredients
Here's what you'll need to whip up your own batch of Keto Garlic Butter Eggs:
- 2 tablespoons organic butter, preferably pastured
- 1 tablespoon coconut oil
- 2 garlic cloves, peeled and finely chopped
- 1 teaspoon fresh thyme leaves
- ½ cup fresh cilantro, chopped
- ½ cup fresh parsley, chopped
- 4 organic eggs (pastured is better)
- ¼ teaspoon ground cumin
- ¼ teaspoon ground cayenne
- ½ teaspoon sea salt
- Salt and pepper to taste
Preparation
Before you start cooking, take a few minutes to prep your ingredients:
- Gather all ingredients.
- Mince the garlic.
- Crack the eggs into a bowl for easier transfer.
Cooking Instructions
Now, let's get cooking! Follow these simple steps for perfect Keto Garlic Butter Eggs:
Read also: Can you eat garlic on keto? Find out here.
- Melt the butter: Heat the butter and coconut oil in a non-stick skillet (a non-toxic ceramic pan works well) over medium heat for about a minute.
- Sauté the garlic: Add the chopped garlic and cook on a low flame for about 3 minutes, or until the garlic starts browning. Be careful not to burn the garlic.
- Add herbs: Add the thyme and brown for about 30 seconds to a minute longer. Add the cilantro and parsley to the pan and cook on moderate flame for about 3 minutes, until starting to crisp.
- Cook the eggs: Carefully pour in the eggs, cracking them straight into the pan and being careful not to break the yolks. Season with salt, pepper, cumin, and cayenne. Cover the pan with a lid and lower the heat to low. Cook for about 4 to 6 minutes until the yolks are set but still soft inside. If you prefer runny yolks, cook for only 3 to 4 minutes.
Serving Suggestions
Serve immediately and enjoy! These Keto Garlic Butter Eggs can be accompanied by breakfast sausage and easy grain-free crackers.
Tips for Perfect Garlic Butter Eggs
- Brown the butter: For rich, nutty flavors, brown the butter slightly before adding the garlic.
- Don't burn the garlic: Be mindful not to overcook the garlic, as it can turn bitter. Medium-low heat is your best friend here.
- Make garlic butter in bulk: Prepare a larger batch of garlic butter and refrigerate it for future use. Reheat gently in a non-stick pan over low heat.
Variations and Additions
This recipe is a great base for experimentation. Here are a few ideas to customize your Keto Garlic Butter Eggs:
- Avocado slices: Avocado’s creamy texture and mild flavor balance the richness of the garlic butter and eggs.
- Sautéed mushrooms: Mushrooms have a mild, earthy flavor that works well with the garlic butter.
- Spice it up: Add a pinch of red pepper flakes or a dash of hot sauce for a spicy kick.
- Cheese: Sprinkle some grated Parmesan or cheddar cheese over the eggs during the last minute of cooking.
Nutrition Information (per serving)
- Serves: 2 portions
- Serving size: 1 portion
- Calories: 311
- Fat: 27.5 grams
- Carbohydrates: 2.5 grams
- Fiber: 1 gram
- Protein: 12.8 grams
Other Keto-Friendly Options
Since being on a keto diet, many people miss Asian foods, from Chinese to Indian. So there is no choice but to create low-carb versions of your favorite dishes.
Keto Egg Roll in a Bowl (Crack Slaw)
You may have seen the recipe for Keto Egg Roll In A Bowl floating around a lot on the internet. It’s one of my favorite meals, so I had to make my own take on it! It’s super simple to make, takes less than 30 minutes to prepare, and only uses one pan, making clean up easy! Egg roll in a bowl, also known as “crack slaw” is an Asian dish turned keto. High carb egg rolls transformed into a low carb extra flavorful dish, dare I say more flavorful than the original?… This recipe has a stir fry like base made of cabbage, ground pork, and sesame oil. Stir fry’s are also great options for those who meal prep or are cooking for a crowd because they store well, are super filling, and of course, are super fast!
This low carb egg roll in a bowl omits the traditional wonton wrappers which are NOT low carb. Per wrapper it is 4-8g of carbs. That is just one wrapper, imagine eating 3 or 4. Before you know it you would have gone over your net carb limit for the day. Egg roll wrappers are also made of a base of primarily wheat. That is why we came up with a keto egg roll in a bowl recipe. It gives you tons of Asian flavors and a variety of textures without the carbs. Egg rolls do not actually contain eggs, however the wrapper on egg rolls do. Originally a batter was created with eggs and cooked into very thin crepe like wrappers. These mainly egg based wrappers would wrap the cabbage and meat filling. Eggs on top of egg roll in a bowl adds extra flavor and a nice crispy texture. We try to make our keto recipes with a plentiful serving size to keep you fuller for longer.
Read also: Versatile Keto Garlic Butter
The protein you use in this easy egg roll bowl is up to you. Some people love ground chicken, and others ground beef. The biggest note is that whichever protein you choose there may be a few additional ingredients required. Ground beef and ground pork are fattier meats so the dish will stay moist. However lean proteins like ground turkey tend to dry out, so you may want to add a little extra sesame oil or olive oil into the mix. Again this “keto crack slaw” as some call it, is all up to you. Change up the proteins however you’d like to make your ideal meal. Seasoned and Cooked Salmon Fillet- Make the crack slaw veggies with chili sauce or sriracha like normal. For this recipe we used ground pork because we felt it gave the best all around texture and flavor. With tons of possible keto combinations, this recipe makes the perfect base to add whatever proteins you crave. Garlic and ginger are the components that give this dish its Asian flavor. Pro Tip: Store ginger root in the freezer. Most stores sell pre-made coleslaw mix that is perfect for this dish. These usually have a mix of different types of cabbage as well as a few other vegetables (usually carrots). If you can’t find it then just get a full head of cabbage and a couple of carrots instead.
As you probably already know soy sauce is made from soybeans, which many people on a ketogenic diet try to avoid. Did you know soy sauce also contains gluten? The perfect way to make this recipe gluten and soy free is to switch out the soy sauce for coconut aminos. Coconut aminos are made by fermenting the sap of the coconut blossom. If you prefer traditional soy sauce flavor go ahead and pick up some gluten free soy sauce like tamari to avoid the wheat.
Egg roll in a bowl is all about the contrast between spicy and sweet. To add spice to this recipe you can use whatever your preferred hot sauce or spicy seasoning mix is. Fresh jalapeños- Make sure to cut these with gloves or wash your hands well after. Chili Garlic Sauce- This stuff is spicy! It’s important to use high heat to get some browning on the meat, otherwise you will not have much texture in the finished dish. Adding the vegetables will make it hard to get any color on the meat, so make sure you get the meat cooked to your liking before adding the vegetables. Or add extra fat if you are using a leaner type of ground meat like ground turkey. The beauty of this recipe is that the vegetables soak up all the fat and flavor. If you decide to go with ground turkey or ground chicken you may want to add a couple tablespoons of additional fat. Have some fun in the kitchen. This is the perfect recipe to get experimental because you really can’t mess it up. If there is a single ingredient in this recipe that you probably shouldn’t leave out it is the sesame oil. This is an oil you add at the end which brings the dish together. It has an unmistakable flavor that you’ve come to expect from classic Asian recipes. Don’t forget some sesame seeds too!
We like to keep our recipe fairly traditional with coleslaw mix, meat, and sesame oil. Depending on your allotted carbs and preferences though, egg roll in a bowl can really be customized to you. Keto recipes like this allow for many swaps and additions depending on your goals. Sliced bell peppers- Your serving size of bell peppers would need to be smaller for carbs sake, but the next time you make your egg roll in a bowl try tossing in a handful of sliced peppers to the mix. Carrots- If you’re using a coleslaw mix this may not be applicable, but if you are working from scratch add in some carrots. Onion- Thinly sliced onion adds a nice caramelized sweetness to the recipe.
There is nothing quite like a full hearty egg roll in a bowl for dinner. It is a low carb option that will keep you full and satisfied for hours. Garnishes make a huge difference in the end product of an egg roll in a bowl. They will add additional texture and freshness to the meal. Some people love green onions for a bright fresh flavor, and others freshly sliced jalapeños. Green onions- Green onion is a keto way to add a little extra flavor and punch without too many carbs. Egg- I know this is egg roll in a bowl, but topping your bowl with a fried egg really adds another great layer of flavor. No matter which garnish you choose for your easy to make keto egg roll in a bowl recipe, we know you’ll be happy. Sadly no, egg rolls are NOT keto. Each egg roll has 25g of carbs and 24g of net carbs. Even though they are definitely not keto this egg roll in a bowl is. We’ve dropped the carb count so low you’ll be able to eat two bowls and still be in you carb limit. Per serving of this recipe there are only 4.75 net carbs.
Read also: Easy Keto Dinner
This recipe is easy and delicious requiring only 10 minutes cook time, and 12 minutes total time. The base of this recipe is shredded cabbage and meat. We used ground pork along with shredded cabbage/ coleslaw mix. If you can’t find coleslaw mix you can use broccoli slaw instead. For sauces and seasonings we used liquid aminos, chicken broth or bone broth, garlic, ginger, and sriracha. All of these ingredients work great in low carb recipes, but when combined together make a super tasty keto/paleo egg roll in a bowl. Finally to top this “crack slaw” you’ll need sesame oil, sliced green onions, and sesame seeds. This easy to make keto crack slaw comes together in 15 minutes and only has a 5 minute prep time. It’s a super easy keto recipe to make for your whole family that’s packed with flavor. To cook your egg roll in a bowl recipe, begin by heating a large skillet over medium high heat. Once the ground meat is cooked, add in the liquid aminos and chicken broth. Now add in the low carb/ keto cabbage or coleslaw mix.
You want your keto egg roll in a bowl to have a nice base so don’t be afraid to add in some extra cabbage or carrots if you want more volume. Now add your favorite toppings. We love sesame seeds, fresh green onions, and sesame oil. This recipe stores and reheats very well. It is one of those recipes that actually taste better the next day too, because the sauce’s flavors have time to marinate. If you want to make this recipe ahead of time just make sure to store it in an airtight container inside the fridge. This bowl is pretty much a meal in itself. There’s protein, fat, and fiber a hunger crushing combination.
Ingredients for Keto Egg Roll in a Bowl
- Ground pork
- Shredded cabbage/ coleslaw mix (or broccoli slaw)
- Liquid aminos
- Chicken broth or bone broth
- Garlic
- Ginger
- Sriracha
- Sesame oil
- Sliced green onions
- Sesame seeds
Cooking Instructions for Keto Egg Roll in a Bowl
- Heat a large skillet to medium-high heat.
- Once hot add in the ground pork. Using a spatula break up the chunks of meat and cook all the way through.
- Add in the liquid aminos, and chicken broth and stir to combine.
- Add in the minced garlic, ground ginger and sriracha and combine.
- Allow to cook for 1-2 minutes as the liquid reduces.
- Add in 12 ounces of cabbage (we buy plain cole slaw mix) and stir to combine coating all the cabbage in the liquid and seasonings.
- Once the cabbage has wilted to your liking remove from heat. For more crunch combine and immediately remove from heat, for less crunch cook down for 2-3 minutes.
- Drizzle with sesame oil and garnish with minced scallions and sesame seeds, if desired.