How Important Are Eggs to a Keto Diet

Ask anyone who’s living the low-carb lifestyle, and they’ll tell you that eggs are a staple on their diet.

They’ll probably even tell you that eggs are a superfood!

But what exactly makes eggs indispensable for people on a low-carb or ketogenic diet? Why are they considered a nutritional powerhouse?

Well, if you’re looking at trying a keto diet, or you're just curious about how good eggs really are, here you’ll discover everything you need to know about eggs on a keto diet.

From its nutritive value and health benefits, to all the reasons why eggs deserve a spot on your low-carb menu, and of course, the easiest ways you can enjoy them.

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So, if you are wondering...

Are Eggs Keto-Friendly?

They’re low in carbohydrates, high in protein, and high in fat—so yes, eggs are definitely keto!

In fact, they’re one of the best keto-friendly foods out there.

Here’s a closer look at what makes eggs keto-friendly:

The Macronutrient Breakdown

Every 100 grams of egg (2 medium to large eggs) contains less than 1g of total carbs. 

Macros per 1 Large Egg

  • Calories - 72 
  • Net Carbs - 0.4 
  • Fat - 4.8
  • Protein - 6.3

Source

These aren't perfect low carb, high fat and medium protein keto macros but cook them with fat and they easily can be. Most importantly the total carbohydrates per egg is very low.

Low Glycemic Index Value

The glycemic index (GI) measures how fast or slow a food’s carbs are converted into sugar or glucose, which is what raises blood sugar. The lower the number, the slower it is, and the lesser it affects the blood sugar.

So, what’s an egg’s GI? Well, it’s zero! That means it won’t affect your blood sugar at all.

Nutritional Benefits of Eating Eggs

1 - Eggs are Rich in Nutrients

Eggs contain a lot of the vital nutrients that our body needs to perform at optimum levels.

Aside from the macronutrients, they’re also rich in essential fatty acids and micronutrients.

Specifically, the vitamins A, B2, B5, B12, D, and E, and the minerals iron and potassium, with some calcium, folate, choline, and selenium.

It even contains the antioxidants lutein and zeaxanthin. The egg yolks can also be enriched with Omega-3 when hens are regularly fed with flaxseed.

Detailed nutritional analysis

2 - Eggs Help Build Muscles

Eggs are rich in protein, which is perfect for a high-protein keto diet.

Proteins are our body’s muscle builders. They’re also effective in reducing hunger pangs and cravings since they give a feeling of fullness, which is useful for weight loss.

If you’re into muscle building, this is a great post to read to learn more about how eggs support muscle development.

3 - Eggs Boost Brain Health

Eggs contain choline, a nutrient that’s essential to the production of acetylcholine, the neurotransmitter that helps regulate memory and intelligence.

It can help to boost mood and energy levels. 

Reasons Why Eggs Are So Important in a Keto Diet

Beyond the impressive nutrient profile, eggs have qualities that are hard to find in most single, natural food items.

How often do you find food that’s highly nutritious, easy to prepare, and can go with almost anything?

Well, that’s exactly why eggs are an ideal keto food.

Here are some of the best reasons why eggs are a big part of the keto diet:

1 - Low in Carbs

Aside from promoting healthy fats, the keto diet is all about low carbs.

But unlike some foods that are low in carbs but may lack other important nutrients, an egg’s nutrient profile is well balanced and ideal for the keto diet.

Eggs have no fiber and very little sugar, so whether you count total or net carbs, you'll want to add eggs to your diet.

2 - Convenient to Prepare

Eggs are the perfect example of convenience and nutrition in one.

They’re quick to cook and easy to prepare. If you don’t have the time, just have them boiled, scrambled, or poached, and you got a snack already.

If you love planning and making meals, there are probably hundreds of ways you can cook with them and make them look like a 5-star meal.

3 - Versatile

Whether you’re preparing meals, snacks, and even desserts, eggs can be an easy addition.

They’re so versatile you can use them in both sweet and savory dishes. You can also use them as a food enhancer - they work great as a binder, thickener, and as a glaze or garnish for different dishes. 

So whatever keto meal or snack you’re whipping up, eggs can easily be in all of them.

4 - Inexpensive

Eggs are among the most affordable and readily available nutrient-dense foods that most people can easily incorporate into their meal plans even on a restricted budget.

If you have a small backyard, taking care of a few hens, which is also inexpensive, will give you a continuous supply of fresh eggs at even lower costs.

If you feel that many of the ingredients you need for your ketogenic lifestyle is somewhat expensive, then you can reduce your grocery bill by adding more eggs to your food basket.

5 - An Egg Fast Can Help You to Get Into Ketosis

If you've ever struggled to get into ketosis, you are probably familiar with the idea of an egg fast.

Read more about how to put your body into ketosis with our simple four step process.

What to Look for when Buying Eggs

  • Organic is best. The organic tag usually refers to eggs from hens that are fed organic feed. They are generally not fed antibiotics or feed that was sprayed with pesticides.
  • Freshness. Check the dates!
  • Buy local if possible. This way you can check the living conditions and type and quality of feed.
  • Size. This does not really matter but many recipes ask for medium or large eggs.
  • Don't worry too much about all the other naming conventions. They are not regulated, so it is not obvious what they really mean.
How Important Are Eggs to A Keto Diet

The Best Ways to Eat Eggs When on a Ketogenic Diet

Not that you need more ideas to cook with eggs with all the endless possibilities it could offer in the kitchen.

But if you need more inspiration, here are some of the easiest and most popular ways to use eggs when you’re on a keto diet:

Scrambled Eggs with Green Veggies

One of the easiest ways to step your breakfast eggs up a notch while on keto is to add green vegetables to your scrambled eggs.

Try some asparagus with grass-fed butter, or some spinach with keto-friendly herbs and spices like oregano, basil, and garlic powder.

You can also spice things up by adding some homemade salsa and a hint of fresh citrus.

And here is a great option for when you are in rush...

Egg Scramble on the Go

Pack a mason jar with all the ingredients you need for an egg scramble, and you'll have a quick breakfast ready to go.

Egg scramble in a jar

Spinach Breakfast Casserole

The layers of vegetables with a generous pouring of whisked eggs make this dish perfect for a keto diet.

You can also top it with cheese and some diced meat of your choice before popping it in the oven.

Bacon and Egg Cups

Eggs, bacon, cheese, then some salt and pepper.

Those are all you need for these keto cups that can be great for breakfast and snacks.

Line some muffin cups or molds with bacon, crack an egg into each cup, sprinkle some cheese, and add a bit of salt and pepper.

That’s it, and you’re all set to bake!

Avocado Bacon and Eggs

Avocados are another staple in the keto diet.

You can use each half slice of avocado like jacket potatoes to hold your bacon and eggs, then sprinkle the top with your favorite seasonings before baking.

This baked goodness is an energy-boosting keto snack that you can enjoy for breakfast too.

Frittata and Omelets

Frittatas and omelets are perfect both for breakfast and dinner.

In the keto world, ham, bacon, cheese, and vegetable omelets are popular, which can be made more flavorful with some keto-friendly seasoning.

The best thing about keto omelets is you can use almost any combination of meat and vegetables for the filling.

That’s a green light for you to experiment with your favorite meats and low-carb vegetables. Mushrooms and bell peppers are delicious too!

My personal favorite is this pepperoni pizza frittata.

Hollandaise Sauce

If you love sauces, you should try making keto hollandaise.

You just need egg, lemon juice, butter, hot sauce and salt. 

Hollandaise sauce is just as versatile as the eggs in it.

You can drizzle it over poached eggs, scrambled eggs, and steamed or blanched veggies. Its rich, indulging flavor can easily complement many keto dishes.

And it is easier to make than you think. Here is our favorite recipe.

Conclusion

Eggs are keto-friendly!

In fact, eggs are a staple in any keto diet. They are nutritious and easy to prepare.

They are low in carbs, high in protein and packed with good healthy fats.

So whether you are looking for the perfect breakfast food that will keep you satiated all morning or an easy take along snack, eggs are what you are looking for.

Keto Stamp of Approval?

Eggs are keto approved and one of the most important foods for keto dieters.

Noline
 

Noline is a therapeutic reflexologist who converted to the keto lifestyle after losing 55 pounds without counting calories or starving herself. She is a student of Professor Tim Noakes and the Nutrition Network and feels compelled to share the low-carb lifestyle with as many people as possible. She does this at Essential Keto where she shares resources, recipes, and her experiences, whilst working on losing that last 10 pounds.