Carbs Eggs

Eggs are one of the most essential foods on a keto diet. So carbs eggs: 1 hard boiled egg has only 1,1 grams of total carbs! And eggs are a source of good quality protein, vitamins and minerals.

Eggs Nutrition Value

• Vitamin D – eggs are an excellent source of vitamin D. Our body needs this vitamin to maintain healthy teeth and bones.
• Iron – is an important component of haemoglobin, the blood’s protein. The main role is to carry oxygen from lungs to all parts of the body’s parts.
• Vitamin B12 – takes an important part in making DNA, the genetic code of our body.
• Choline – reduces blood pressure and helps to keep heart and blood vessels healthy
• Vitamin A – is important for growth, reproduction and eyes health
• Vitamin B2 – takes a crucial role in cells growth and development
• Antioxidants – protect the body from cancer and heart disease
• Vitamin B5 – is important for healthy skin, hair and liver

So how many eggs a day should I eat?

Although eggs have a great nutritional value, it is not recommended to go crazy with them 🙂 If you have normal cholesterol levels, you should eat 1-2 eggs per day. But if your levels of cholesterol are high, you should limit your eggs consumption up to 4-5 a week.

Though carbs eggs are low, one boiled egg contains 373 mg of cholesterol. But eggs cholesterol is not as bad as the one found in processed foods. Saturated fats raise blood cholesterol levels.

Keto Egg Breakfast Ideas

Below you will find low carbs eggs recipes which are perfect for a keto diet.

1. Scrambled eggs with bacon and avocado:

• one/two eggs depending on the size of breakfast
• 2-4 slices of bacon
• Olive or sunflower oil
• Salt and pepper to taste
• 1-2 avocados

1. Cut bacon into small pieces and fry it with oil on medium heat until it gets crispy.
2. Cut avocados into small cubes and set aside in a separate bowl.
3. Whisk eggs in a bowl, add salt and pepper to taste
4. And put eggs on a pen with oil on low heat, cook for 5 minutes while scrambling them.
5. Add bacon pieces and avocados chopped to the scrambled eggs, mix well and remove the pen from the heat.

2. Keto egg omelet:

• 2 eggs
• Small amount of butter to fry
• Cheese and milk are optional: you can use blue cheese or feta cheese if you would like your omelet to be more filling; you can add milk if you prefer milky taste
• Salt, pepper and herbs to taste

1. Whisk eggs in a bowl, add salt, pepper and herbs to taste
2. And melt small amount of butter in a pen in a low heat
3. Add cheese or milk to the eggs to your taste (both are optional, you can try classic omelette without milk or cheese)
4. Then add eggs to the pan, cover with a lid and cook on low heat for about 5 minutes till egg mass becomes hard.

3. Keto Egg Muffins:

• 1 glass of double cream
• 5 eggs
• Cheddar or parmesan cheese grated
• Salt and pepper to taste
• Optional bacon or/ and vegetables

1. If you use veggies to make egg muffins more filling, fry them until they become soft on a medium heat with oil
2. Then fry the bacon until it becomes crispy. Once cooked and cooked, cut veggies and bacon into small pieces
3. Whisk eggs, double cream, cheese in a bowl, add salt, pepper and any other species to your taste.
4. Then add bacon and veggies to the eggs and mix all together.
5. Divide the mass into muffin shapes and bake for 15 minutes.

Is it safe to eat raw uncooked eggs?

Some people eat eggs uncooked. However, please be aware that raw eggs may contain salmonella. Salmonella is a bacteria which can cause food poisoning. If you like raw eggs consider using pasteurized eggs. It will decrease chances of getting salmonella infection.