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One of the more challenging aspects of being on keto is having to watch your carbs, taking care that you don’t exceed your limit that has been set for each day. Eggs are an impeccable source of protein, but are they high in carbs? When choosing to make a light snack before dinner, you might opt for some pieces of fruit or nuts, but what if you could make a boiled egg, chopped or sliced into your favorite salad? Perhaps you plan to eat more than one egg in a day. Let’s find out if eggs can be added to keto diet plans.
Table of Contents
- What is Keto?
- Are Eggs Keto?
- How Many Eggs Can I eat on Keto?
- What is a Keto Egg Fast?
- Best Ways to Cook Eggs
- Benefits of Eating Only Eggs on Keto
- Eating Eggs on Keto
- Eggs on Keto
What is Keto?
The ketogenic diet mainly focuses on significantly reducing the number of carbs and increasing the amount of healthy fats you’re eating on a daily basis. Over time, reducing carbs and increasing fats will put your body into a state called ketosis, which means that your body will burn fat – both body fat and dietary fat – for the fuel, it needs to operate. It improves your mental focus, stabilizes blood sugar, and diminishes hunger pangs that you’d normally get at random points of the day.
Are Eggs Keto?
Not only are eggs keto-friendly, but they’re also probably the most essential food to have on a low-carb/keto diet. Whilst many can still keep to their keto diets without having to include eggs. It’s worth mentioning that these magical ovals are packed with nutrients and are incredibly versatile; you might want to think about adding them to your favorite meals, chopping them up and adding them to some greens, and more. Especially if you’re aiming for a lower carb, higher fat diet, then eggs are your superfood. Let’s examine the amount of macronutrients found in a large-sized egg:
- Calories: 70
- Fat: 5 gram
- Carbs: Less than 1 gram
- Protein: 6 grams
There is a common misconception about the yolk on the egg and that the egg whites are better to eat. However, you’ll be pleased to know that you do not have to separate the egg whites and eat them without the delicious center, which is packed with unsaturated fat and Omega 3, which is exactly what we need on keto.
How Many Eggs Can I eat on Keto?
To be honest, when on keto, you can eat as many eggs as you like! Take care that your calorie count and macronutrient ratio remain in check, especially if you expect to achieve weight loss. Some people who are both keto dieters and egg lovers can eat up to 30 eggs in a day. This would total to around 2100 calories with 150 grams of fat, 180 grams of protein, and less than 20 grams of carbohydrates, which cuts quite close to the average number of carbs to be consumed in a day; on a keto diet.
What is a Keto Egg Fast?
A keto egg fast is an intensive short-term fasting scheme where you restrict your diet primarily to eating eggs along with butter, cheese, or other sources of healthy fats. It’s a technique mainly used amongst keto dieters who have essentially fallen off the platform. Intending to achieve their weight loss as quickly as possible by returning to burning fat once again – but just like any other restricted diet, it’s an extreme way of eating. Much like any fast, there are some rules involved in a keto egg fast:
- Eat at least 6 eggs or egg-based meals a day, or more – use free-range pastured eggs if you can
- These meals should not be more than 5 hours apart
- Eat a tablespoon (15 grams) of butter for every egg you eat. For instance, if you’re planning to have some sliced boiled eggs with your favorite salad, you might want to throw in some avocado slices as well.
- You can also eat up to 28 grams of full-fat cheese for every egg.
- Have an egg within 30 minutes of waking up.
- Avoid eating anything within 3 hours of going to bed.
- Drink lots of water – aiming for 8 glasses per day.
- Eat whole eggs – the yolks and whites.
An egg fast can last up to 5 days, which should be enough to overcome the weight loss plateau, and more than enough time to enter ketosis. If you try to continue this egg fast for more than 5 days, you could face nutritional deficiencies i.e. constipation and more.
As tough as this sounds, low-carb condiments are allowed, like hot sauce and mustard; however, low-carb side dishes and typically keto-friendly vegetables are banished on an egg fast. I’m sure you’re thinking that it is a powerful commitment – and you’ll be correct. The strength of your willpower, paired with a mirage painted with the weight you hope to be at soon, will help nudge you through this fast.
Best Ways to Cook Eggs
Whilst on a keto diet, you might be on the lookout for some delicious and creative ways to cook your meals, especially if they consist of eggs for breakfast, lunch, and dinner. So here are some ideas of what you might choose to do with your brilliant little ovals:
- Scrambled – Whisk the eggs in a bowl, and pan-cook with healthy oil or butter
- Fried – Crack the eggs directly into the frying pan, with the yolks intact, not forgetting your healthy oil or butter.
- Poached – Cook them in a little hot water for 2 to 3 minutes – the yolk should be soft.
- Hard-boiled: The entire egg, shell included, and boiled for 8 to 10 minutes in a small pot (yolks should be cooked through)
- Soft-boiled: Whole egg, shell included, gets boiled for 5 to 6 minutes, and the yolks should remain soft.
Benefits of Eating Only Eggs on Keto
Restrictive diets, like egg fast, are generally beneficial because you get to achieve rapid weight loss by only eating eggs and healthy fats. You’re likely to eat fewer calories and enter ketosis, which is a key weight loss tool. Also, you’ll be eliminating other foods from your body that are beneficial for your organs and your outer body care.
Eating Eggs on Keto
Eggs can be used in so many ways, they should be the main element in every keto dieter’s meal planning list. Whenever you’re hungry and unsure of what to eat, you won’t fail if you reach for a couple of eggs – transforming them into something spectacular. Here are some keto or low-carb meal ideas using eggs:
- Keto Mexican Scrambled Eggs
- Cheese-Crusted Keto Omelet
- Keto Egg Salad
- Keto Frittata
- Keto-Friendly Egg Butter with Smoked Salmon and Avocado
- Mini Keto Burrito Wraps
Keto Mexican Scrambled Eggs
This spicy mix can be the meal you choose to eat first thing in the morning; you’ll need:
- 1 oz. butter
- 1 scallion, finely chopped
- 1 tomato, finely chopped
- 2 pickles jalapenos, finely chopped
- 3/4 cup shredded cheese
- 6 eggs
- Salt and pepper
Start by melting the butter in a large frying pan. Over medium heat, add the scallions, tomato, and jalapenos to the pan, frying its contents for 3 to 4 minutes. Beat the eggs, and scramble them for 2 minutes, then top with some cheese and your favorite seasonings. With a total of 238 calories, 2 grams of net carbs, 14 grams of protein, and 19 grams of fat, you’ll be good to go!
Cheese Crusted Keto Omelette
Another incredible addition to your list of eggy ideas is this cheese-crusted keto omelet. with perfectly crispy, fluffy, and cheesy deliciousness, this one would quickly become your favorite! For this recipe, you’ll need:
- 2 eggs
- 2 tbsp heavy whipping cream
- Salt and pepper
- 1 tbsp butter or coconut oil
- 3 oz of shredded cheddar cheese
- 2 cherry tomatoes – sliced
- 2 mushrooms – sliced
- 1/2 cup baby spinach
- 1-ounce deli turkey
- 2 tbsp cream cheese
- 1 tsp dried oregano
Begin by getting your eggs and whisking them together, sprinkling salt and pepper over them. Melt the butter in a medium-sized, non-stick pan and spread out the shredded cheese evenly in the pan; fry it on medium heat until it begins to bubble. Carefully pour the egg over the melted cheese and cook it for a few minutes without stirring. Fill one half with all the fillers, and fry for a few more minutes. When the egg starts to settle loosely, carefully flip the empty half onto the full half and fry for a little longer. This brilliant omelet has a total of 660 calories, 5 grams of net carbs, 39 grams of protein, and 54 grams of fat.
Keto Egg Salad
This fun and tasty egg salad will have your mouth watering in no time; with a total of 168 calories, 1.5 grams of carbs, 10 grams of protein, and 22 grams of fat, it’s quite hard to ignore! You’re going to need:
- 6 boiled eggs
- 1 medium avocado (with a dash of lemon juice)
- 3 tbsp mayonnaise
- 1 tsp Dijon mustard
- 1/8 tsp dill (optional)
- 1/2 tbsp fresh chopped parsley (optional)
- Salt and pepper
Boil and peel the eggs, chopping them into small pieces, then season them with a little salt and pepper. Add a splash of lemon juice to the avocado before mashing it. Then combine eggs, mashed avocado, mayonnaise, mustard, lemon juice, and herbs in a small bowl. Let it chill before serving.
An easy-to-make keto-friendly meal, with just the common ingredients lazing in the fridge and an amazing 4 grams of carbs, 27 grams of protein, and 60 grams of fat, you’ll be able to whip up something sensationally eggy in no time. You’ll need:
- 2 tbsp butter
- 5 oz. bacon or chorizo diced
- 8 eggs
- 8 oz fresh spinach
- 1 cup heavy whipping cream
- 1 1/4 cup cheddar cheese (shredded)
- Salt and pepper to taste
Preheat the oven to 350 degrees, and fry the bacon till it’s nice and crispy, then add the spinach and stir. Remove the bacon and spinach from the pan, setting it aside; whisk the eggs and heavy cream together. Pour them into a greased baking dish. Add the bacon, spinach, and cheese to the egg mixture in the baking dish. Bake this on the middle shelf for 25 to 30 minutes until set and golden brown on the top.
Keto-Friendly Egg Butter with Smoked Salmon and Avocado
A delicious, balanced plate of savory ingredients that’ll create a party in your mouth, totaling 1148 calories which consist of 5 grams of net carbs, 26 grams of protein, and 112 grams of fat. Here’s what you’ll need:
- 4 eggs, boiled and peeled
- 5 oz butter, room temperature
- 1/2 tsp sea salt
- 1/4 tsp ground black pepper
- 2 tbsp olive oil
- 2 avocados
- 1 tbsp fresh parsley (chopped)
- 4 oz. smoked salmon
Once the eggs have boiled, set them aside and peel them when they’ve cooled down. Chop the eggs finely and mix with butter. Season with salt and pepper. Serve the eggs with diced avocado – tossed with olive oil and finely chopped parsley – and a few smoked salmon slices.
Mini Keto Burrito Wraps
Stuck on what to use in place of a normal tortilla wrap for a keto-friendly meal? Try lettuce leaves, or wraps made from keto-friendly flour alternatives, like almond flour. Let the eggs make up the majority of the stuffing, and you can add your favorite colorful veggies, from bell peppers to tomatoes and shallots. These are great for breakfast, with a delicious glass of your favorite green smoothie to start your day with a full stomach.
Eggs on Keto
The perfect meal to have whether it’s breakfast, lunch, or dinner, would be eggs whilst on a keto diet. You can either choose to eat a few eggs during the day with your salad or wrap them in a keto-friendly burrito for a tasty treat. Or you could challenge yourself and rely on the power of eggs for 5 days – and not a day over.
How many Eggs Can You Eat on Keto Diet?
You can eat at least 6 whole pasteurized eggs per day, and 3 hours before bedtime.
Can You Eat Scrambled Eggs on Keto Diet?
Scrambled eggs are a great way to start the day when you’re on a keto diet; one egg provides 7 grams of protein, 5 grams of fat, and 6 grams of carbs, which makes it a tremendous option for a keto diet.