Are eggs keto friendly? The answer to that question is a resounding “yes!” Eggs are one of the most keto-friendly foods out there.
They are low in carbs and high in protein, making them the perfect food for those on a ketogenic diet.
In this article, we will take a look at the nutritional value of eggs and discuss how many you can eat on keto.
We will also explore the different ways you can cook eggs and look at the carb content of each preparation method.
We will also share 3 low carb & keto egg recipes for you to try.
Let’s get started!
How Many Eggs Can I Eat on Keto?
So, how many eggs can you eat on keto? The answer to that question depends on your individual carb limit.
As a general rule, however, it is safe to have one or two eggs per day as part of a healthy ketogenic diet.
When it comes to keto, there are only a few foods that you should avoid due to their high carbohydrate content.
Eggs are not one of those foods! In fact, they’re quite low in carbs and can be enjoyed as part of your daily calorie intake without any problems at all.
Keto Egg Fast: How to Lose Weight with a High Fat Low Carb Diet
If you’re looking for a way to break your weight loss plateau, consider doing an egg fast. This diet is exactly what it sounds like – you eat nothing but eggs for a few days.
The keto egg fast is a great way to jump start your keto journey and help you lose those last few stubborn pounds.
For more information on the keto egg fast, including meal plans and recipes, please see our article:
What Is an Egg Fast on the Keto Diet? Everything You Need to Know!
The nutrition facts of eggs in different cooking methods on keto
How many carbs are in a whole egg?
Eggs are among the most nutritious foods on earth. They contain almost every vitamin and mineral your body needs, as well as a good source of protein that helps keep you full longer.
Some people even consider them to be a superfood.
According to USDA, one whole egg (50g) contains approximately:
– 0.36 grams of net carbs
– 71.5 calories
– 6.3 grams of protein
– 4.76 grams of fat
The vast majority of the carbs in an egg come from the yolk, while the white is virtually carb-free. This makes eggs a great food for those on a keto diet.
Do different cooking methods of an egg change its nutrition?
The answer is yes. Different cooking methods can change the nutritional values of eggs slightly. Here is a list of nutritional value of boiled eggs, fried eggs, scrambled eggs and omelets for your quick reference.
How many carbs are in boiled eggs?
Download 14 day hard boiled egg diet plan for keto free e-book in printable pdf
If you’re looking for an easy way to prepare your eggs, consider boiling them. Boiling is one of the simplest ways to cook eggs, and it’s also a great option if you’re on the go.
According to USDA, one boiled eggs (50g) contain approximately:
– 0.56 grams of net carbs
– 77.5 calories
– 6.3 grams of protein
– 5.3 grams of fat
How many carbs are in fried eggs?
Frying your eggs is a great way to add some extra flavor and texture. It’s also a great way to add some extra fat to your diet.
According to USDA, one fried egg (50 grams) contains approximately:
– 0.42 grams of net carbs
– 98 calories
– 7.45 grams of protein
– 7.4 grams of fat
How many carbs are in an omelet?
An omelet is a great way to enjoy eggs for breakfast or lunch. It’s also a great way to add some variety to your keto diet.
According to USDA, a 100 grams omelet contains approximately:
– 0.64 grams of net carbs
– 154 calories
– 10.6 grams of protein
– 11.7 grams of fat
How many carbs are in scrambled eggs?
If you’re looking for a quick breakfast option, consider scrambling your eggs. It’s easy to do and takes only a few minutes.
According to USDA, a 100 grams of scrambled eggs contains approximately:
– 1.61 grams of net carbs
– 149 calories
– 9.99 grams of protein
– 11 grams of fat
Low Carb & Keto Egg Recipes
Here are three of our favorite low carb and keto egg recipes:
Keto Egg Recipe #1: Keto Egg Muffins with Spinach & Bacon
This is the perfect breakfast for busy mornings on-the-go! You will need:
– 12 eggs
– ¼ cup heavy cream or coconut milk (full fat)
– salt and pepper to taste
Instructions:
Preheat oven to 350 degrees F.
Grease a muffin tin with nonstick spray or line with parchment paper liners. In a large bowl, whisk together all ingredients until well combined.
Pour mixture into prepared muffin tins and bake for 15-18 minutes or until eggs are set. Remove from oven and let cool before serving or storing in the refrigerator for up to five days.
Keto Egg Recipe #2: Spicy Sausage & Cheese Bites
These keto egg bites are perfect for a quick snack or appetizer! You will need:
– 12 large eggs
– ½ cup grated cheddar cheese
– ¼ cup crumbled sausage (I used breakfast sausage)
– salt and pepper to taste
Instructions:
Preheat oven to 350 degrees F.
Grease a muffin tin with nonstick spray or line with parchment paper liners. In a large bowl, whisk together all ingredients until well combined.
Pour mixture into prepared muffin tins and bake for 15-18 minutes or until eggs are set. Remove from oven and let cool before serving or storing in the refrigerator for up to five days.
Keto Egg Recipe #3 – Keto Omelet with Bacon and Cheese
This keto omelet is a delicious breakfast that will keep you full until lunchtime! You will need:
– 12 large eggs, beaten well (I use an immersion blender)
– ¼ cup heavy cream or coconut milk (full fat)
– salt and pepper to taste
– ½ cup grated cheddar cheese
– four strips of bacon, cooked and crumbled
Instructions: Preheat oven to 350 degrees F.
Grease a muffin tin with nonstick spray or line with parchment paper liners. In a large bowl, whisk together all ingredients until well combined.
Pour mixture into prepared muffin tins and bake for 15-18 minutes or until eggs are set. Remove from oven and let cool before serving or storing in the refrigerator for up to five days.
Download your free keto egg recipes pdf in printable format
The Bottom Line
Eggs are a great low-carb food that can be enjoyed in a variety of ways.
They are low in carbs and high in protein and healthy fats, making them the perfect keto-friendly food.
Whether you’re looking for a quick breakfast option or something to take with you on the go, eggs are a perfect choice.
You can enjoy them boiled, fried, or scrambled – whichever way you like!
You may also like:
28 Day Egg Diet for Keto: The Benefits of Eggs in a Ketogenic Diet
What Is an Egg Fast on the Keto Diet? Everything You Need to Know!
10 Best Hard Boiled Egg Keto Diet for Homemade Chicken Salad
14 Day Hard Boiled Egg Diet Plan to Lose 20 Pounds in 2 Weeks
21 Day Smoothie Diet Challenge To Lose Weight Fast
