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
Can I Eat Scrambled Eggs On Keto? [Final Thoughts]
We love eating scrambled eggs, as it makes for a hearty breakfast and a quick lunch.
- They are easy to prepare and they go well with anything.
- Scrambled eggs can be incorporated into a variety of dishes.
- Scrambled eggs can be used as a side dish, snack or a main course.
- You can also add bacon, ham, or mushrooms to the eggs for added protein.
If you want to make them into a main course, you can add some fresh vegetables to it and really get creative with your flavors. You can make it into a wrap by using a large leaf of lettuce or cabbage, or anything else that you can imagine.
We know that scrambled eggs are not rocket science, but sometimes a little inspiration from new and creative ideas can help you come up with some great ideas of your own. Keto friendly scrambled eggs are a great meal to have at any time of the day, and we hope that you have been inspired to try them out for yourself.