Egg White Recipes - 15 creative keto recipes (2024)

FAQs

Can you eat too many eggs on keto? ›

It's totally fine and safe to eat up to 6 eggs a day while on the keto diet. You can consume even more eggs per day occasionally, as long as you make sure that you eat your greens, healthy fats and proteins from other sources.

Both are fine on keto!

And while the yolk definitely has more cholesterol, calories, and fat than their fellow egg whites, that's also where you get most of the eggs' amazing nutrients! In other words, unless you have a specific and restricting issue with cholesterol, then definitely add those yolks in.

Eggs are a great keto diet choice, and you can ply yourself with fiber, vitamins, and minerals by eating an omelet with low-carb veggies. Try onions, mushrooms, garlic, spinach, bell pepper, and squash as options.

Foods you can eat on the keto diet include fish and seafood, meat and poultry, non-starchy vegetables like bell peppers, broccoli, and zucchini, avocados, berries, nuts and seeds, eggs, high-fat dairy products, olive oil and other oils, and high-cocoa chocolate.

People who consume too many calories may gain weight, even if they are in a state of ketosis. It is, therefore, important that people keep track of the number of calories that they consume. Sticking to a balanced meal plan can help a person work toward their ideal weight.

Eggs are low-carb, high in healthy fats, high in protein, and very versatile! It's challenging to think of a scenario where eggs won't work for you on keto. Cook them with healthy fats like avocado oil or olive oil, and add fresh sea salt and ground pepper, with a spritz of lime, and you'll love your day.

A Keto egg fast is a super-restrictive form of the Keto diet. On an egg fast, you eat all of your calories from eggs, full-fat cheese, butter, and healthy oils. The macros work out to about 60-70% fat, 20-30% protein, and under 5% carbohydrates. This macro ratio promotes the fat-burning state called ketosis.

Can you use egg whites on keto? Egg whites are almost pure protein, with little to no fat or carbohydrates. So they are a great option for keto and low carb diets. They also help add structure to many keto bread recipes and cakes.

Cabbage is delicious when stuffed into keto fajitas, used in soups, or made into coleslaw with a rich, creamy high-fat dressing that's keto-friendly. It has 2 grams of net carbs per cup shredded, so you can eat a lot in one sitting without falling out of ketosis, says Dixon.

How do you make egg whites more interesting? ›

Make the most of leftover egg whites by whipping them into light desserts such as meringues, pavlovas and macarons or savoury dishes like frittatas.

Scrambled egg whites don't have to be pale, rubbery, or bland. Here, they're laced with Dijon mustard and turmeric for color and flavor, then get some seasonal asparagus thrown in.

Sprinkle little pepper and salt as per your need. As soon as the egg whites begin setting, stir them using a turning spatula. Continue for about 2 minutes, or until the egg whites are firm and no longer glossy. Add finely chopped onions, chilies, tomatoes, parsley etc as per your taste to the scrambled mixture of egg.

Is there such a thing as too many eggs on a keto diet? The good news is that you can effectively eat as many eggs as you want on a ketogenic diet, as long as they fit your overall calorie and macronutrient requirements. Eggs have a fantastic macro profile nearly identical to the 'ideal' keto ratio.

Six eggs a day is a hell of a lot, no matter how you cut it. An egg has 187 mg of cholesterol, and the recommended limit is 300 mg per day—or only 200 mg if you have diabetes or risk factors for heart disease. “You can definitely go with with one egg a day,” says Maxine Smith, R.D., L.D.

Because each large egg contains less than 1 gram of carbs and about 6 grams of protein, eggs can be ideal for keto ( 24 ). In addition, eggs have been shown to trigger hormones that increase feelings of fullness ( 25 ).

Eggs are very high in protein, which is a nutrient that can impair kidney function and increased the risk for kidney stones if overly consumed. Eating 10 or more eggs per day is also not recommended because a healthy diet should be varied and diverse.