Can I Eat Scrambled Eggs On Keto?

Author: Kara
Date: November 10, 2022
Time to Read: 8 min.

Can I eat scrambled eggs on keto? Are you looking for a quick, easy and healthy keto breakfast? Or a way to get more protein without eating meat? You will be pleased to know that yes, you can eat scrambled eggs on a keto diet. Read out to find out some of our favorite serving suggestions, and things to avoid.

Eggs are great for keto as they contain lots of nutrients and some protein. These nutrients include vitamins A, B12, B2, D, E, K, and others.

These vitamins are very important to our health as the body needs them to function properly. Some of the nutrients found in eggs include choline, folate, lutein, magnesium, phosphorous, and selenium.

The nutritional value of one egg is approximately;

6 grams of protein
3 grams of fat
0 grams of carbs, and
1gram of dietary fiber.

This makes them great for the keto diet as the are low in carbs, and high in fat.

That means that you can have eggs for breakfast, lunch, or dinner (well, maybe not all three, you’ll soon be bored!).

If you are new to the keto diet and are unsure what you can and cannot eat, check out our keto guide for newbies, it will provide you with everything you need to know.

What Can I Eat Keto Scrambled Eggs With?

Most people will recall the days when bread was on the menu for breakfast, which often meant that scrambled eggs would find their way onto toast.

As keto eaters, we know that bread is not for us, and is not something that we can entertain as part of our scrambled egg dishes, but that isn’t to say that there aren’t any alternatives.

Crispy cabbage is a good wrap for scrambled eggs while you are on keto, and is also a good alternative to the more traditional way of eating scrambled eggs.

Cabbage has a mild flavor and can be eaten with just about anything. It also has high levels of fiber, vitamin C, potassium, and iron.

You can eat a serving of cabbage for only a few carbs, which is ideal as a bread replacement. You can make the cabbage crispy by either sautéing it in olive oil, baking it in the oven, or even eating it raw (My personal favorite).

The best thing about this vegetable is that you can add it to almost any meal and it won’t change its flavor or add too many carbs.

Choosing Certified Organic Eggs

The general rule of thumb is that free range, grain fed chickens produce the highest quality eggs, so wherever possible you should try and use them.

Battery farmed chickens are usually smaller and are not as tasty. When chickens are free range, they tend towards natural sources of protein such as insects, snails, and even slugs.

Cooking eggs is simple.

1. Just mix one egg with a teaspoon of water.

2. Put it in a pan and heat it over a low flame.

3. Keep stirring the mixture continuously until it is done.

Be careful not to overcook it. You should only cook it for about three to five minutes. You should also be careful not to scramble it too much. You can add salt and pepper to taste.

Ingredients for Making Scrambled Eggs Keto

You can also add various ingredients to scrambled eggs. If you measure your macros properly, you can add small amounts of spices, onions, peppers, and tomatoes for extra flavor, almost like an omelet.

Then you can load it up with cream, cheese, sour cream, and bacon if you like.

Here are some of our favorite alternative ways to make keto scrambled eggs –

Keto Scrambled Eggs With Heavy Cream

Keto Scrambled Eggs With Sour Cream

Keto Scrambled Eggs With Cream Cheese

Keto Scrambled Eggs With Cheese And Bacon

Keto Prosciutto Scrambled Eggs

Keto Mexican Scrambled Eggs

If you want some sides to go with your scrambled eggs then you can add sautéed mushrooms, some spinach, or even some broccoli.

There are so many ways of preparing your scrambled eggs. Their ease of cooking is part of the reason that keto scrambled eggs are a firm favorite for those that are following the keto diet.

You can eat scrambled with bacon, sausage, or ham, or anything you like – as long as you are satisfying your macros and nutritional requirements then keto is one of the most delicious diets that you can follow.

This is one of the reasons why scrambled eggs are perfect for your keto diet.

They are virtually carb free and they contain protein and fat. You can use an array of different oils to cook with, or even melt butter if you like.

Coconut oil is great for keto cooking as the oils sometimes (depending on the brand and quality) contain medium-chain triglycerides (MCT).

MCTs are very good for the body.

They are also useful for weight loss and weight management. They help your body while you are fat adapted, and can aid your metabolism.

Keto scrambled eggs

An easy way to prepare your scrambled eggs is to scramble them while they are already in in a frying pan, leaving you with one less thing to wash up as you spare yourself a dirty mixing bowl. So let’s recap:

Use butter or oil to cook the eggs.

Add salt, pepper, spices, and anything else that you like to taste.

Add cheese and cream to your eggs.

Mix the eggs well to combine all the ingredients.

Serve with some delicious sides.

Make sure that you cook them slowly over medium heat.

You should stir them occasionally. If you overcook them, you will end up with a dry and rubbery texture. If you don’t cook them long enough, your eggs will be runny, which is no one’s idea of a good scrambled egg.

Keto Scrambled Egg FAQ’s

Keto Scrambled Eggs In Microwave

Scrambled eggs aren’t always the easiest thing to cook on the stove. If you don’t have an electric stove, cooking scrambled eggs in the microwave is a great option.
This microwave method works really well, especially if you’re short on time.
Crack 3 eggs into a glass bowl, add one tablespoon of heavy whipping cream, and seasoning to taste (I personally like a little salt and black pepper).
Mix everything together until the mixture becomes frothy and bubbly.
Now, place the bowl inside the microwave. Cook the egg mixture for 30 seconds. Remove the bowl from the microwave and stir the contents. Repeat this step every 30 seconds until the eggs are cooked.
This method takes about 10 minutes total. Once the eggs are done, remove the bowl from the microwave. Serve immediately.

Are Hotel Scrambled Eggs Keto?

Hotel scrambled eggs are a great breakfast option for anyone following a ketogenic diet. However, many hotels aren’t prepared to accommodate guests who follow a low carb lifestyle. Some hotels may serve scrambled eggs without any butter or oil, others may only offer egg whites, and still others may only offer bacon or sausage. Others may have cooked the eggs in non-keto approved oils.
So, how can you eat scrambled eggs at a hotel that doesn’t cater to your dietary needs? Ask before booking – ask if they cater to people with special dietary requirements.
If they do, they are likely to be happy to oblige in making a keto friendly meal. If they don’t, ask if it would be ok to make a special request

How can I tell if an egg is fresh?

Eggs should never be stored in the refrigerator. Eggs spoil quickly when kept cold, and refrigeration causes the yolk to turn brown and the white to lose moisture. Instead, keep eggs in a cool, dark spot away from direct sunlight.
Store eggs in the carton in which they came, rather than wrapping them individually in plastic wrap or foil. Don’t wash eggs until right before cooking; washing removes much of the protective layer that keeps bacteria from growing.
To test the freshness of an egg, crack open the shell and look inside. If the yolk looks clear and bright yellow, it’s fresh. If the yolk appears cloudy or dull, it’s past its prime.

What kind of eggs can you eat on keto?

Eggs are high in protein and low in fat, making them perfect for anyone following a ketogenic diet. There are many different kinds of eggs available, depending on the type of bird that laid them. Most chickens lay white eggs, although brown eggs are sometimes available. Ducks, geese, turkeys, ostriches, and emus produce yellowish-white eggs. Quails, ducks, and guinea fowl lay blue-green eggs. All of these varieties are suitable for consumption on a keto diet.

How many eggs can I eat on keto?

There is no limit to how many eggs you can eat in a day on keto, however, they can get very boring very fast, so limit your eating, or keep it varied. Also, don’t forget that eggs are relatively high in protein, so you’ll want to track these so you don’t go over your keto macros.

Is it okay to eat eggs every day on a keto diet?

Eggs are a great source of protein, and they’re also rich in vitamins like B12, D, E, and K. However, many people avoid consuming eggs due to concerns regarding cholesterol levels. While eggs contain high amounts of cholesterol, studies have shown that eating moderate quantities of eggs doesn’t raise blood cholesterol levels. Additionally, eggs are low in saturated fat, and they’re also packed full of nutrients like vitamin A, riboflavin, niacin, thiamine, folate, phosphorus, zinc, copper, iron, magnesium, potassium, and calcium. Eating eggs regularly may help keep you healthy, especially if you follow a keto diet.

Can I eat 2 eggs a day on keto?

Yes, you can eat 2 eggs a day on keto. Historically, there were a lot of concerns about the cholesterol in eggs being bad for you, however, a lot of that science has since been debunked.

Can I eat 10 whole eggs in a keto diet?

Yes, you can eat 10 whole eggs per week in your keto diet. Eggs are high in protein and contain a healthy amount of fat. They are also very low in carbohydrates. If you want to increase your egg intake, you can enjoy them in a number of different ways, including scrambles, omelets, hard-boiled, fried, or even as a pancake.