Keto scrambled eggs are one of the most satisfying ways to start the day when you're on a keto diet! I'll show you how to make your scrambled eggs perfectly soft and creamy. This easy sugar free keto breakfast is ready in 5 minutes and contains just 0.9g net carbs.
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An easy keto breakfast
Eggs in all their variations make a wonderful breakfast - in fact, they make a great keto meal for any time of day.
I love them boiled, poached, fried, as an omelette... and especially scrambled! I would say that scrambled eggs are my favourite way of eating eggs. When it's done right!
I used to scramble my eggs on a high heat in seconds. They were edible, but far from delicious.
That's why I thought I'd create this post to show you exactly how to make a PERFECT keto scrambled eggs recipe. It may be a super simple recipe, but by taking your time and cooking the eggs in butter over a very low heat you're making them taste 1000% better!
Seriously, anybody who tells you that you should cook eggs over medium heat has no idea what they're talking about. Low and slow makes all the difference!
Before we get to the details, let's take a look at the humble egg itself.
Eggs and ketosis
Eating eggs will not kick you out of ketosis. In fact, eggs are one of the most popular low carb breakfast choices. This is because their nutrition profile fits perfectly into the keto diet: one large egg contains 0.7 grams of carbs, 12 g protein and 9g fat (source: Keto Diet App).
There's even a short term (and controversial) diet called "egg fast", where you eat mainly eggs, cheese and butter. Find more about it here.
Are eggs healthy?
Eggs are actually one of the most nutritious foods that exist. Research shows that they contain essential nutrients for the brain, muscle mass and bone health and antioxidants that protect your eyes.
When I grew up, eggs had a bad reputation. People used to think that they contributed to high cholesterol levels. My parents treated eggs as a treat and only ever ate them on weekends.
Today we know that eggs actually increase GOOD cholesterol levels (HDL), while BAD cholesterol levels (HDL) remain unchanged - according to these studies (1, 2, 3). Eating three eggs per day is considered perfectly healthy.
Which eggs to choose
Not all eggs are of the same quality. If you can afford it, choose organic large eggs or eggs from free range, pasture raised hens. These have the highest omega 3 levels and contain more nutrients (4).
There is no difference between brown or white eggs. The colour of the shell depends on the breed of the hen.
How can I tell if an egg is fresh
You can tell whether an egg is fresh by submerging it in a glass or bowl filled with water.
Fresh eggs: Egg sinks to the bottom and lays on the side.
Older, but edible eggs: Egg sinks to the bottom and stands upright.
Off - do not eat: Egg floats in the water or on the surface.
How to make keto scrambled eggs
Here are the ingredients you'll need for keto scrambled eggs:
- Eggs
- Butter
- Salt
- ...and my secret ingredient: mustard.
That's all you need! The mustard is optional, but I think it takes regular scrambled eggs to another level of deliciousness. Try it out - I'm sure you'll love it.
Now to the method: Whisk the egg and mustard in a bowl. Then melt the butter in a non stick pan. As soon as it is melted - and not browned - pour in the whisked egg.
Let the egg cook for 20 seconds on a low heat. Never cook eggs over medium heat! Then begin to stir with a wooden spoon. Lift and fold the egg over from the bottom of the pan. Break down any larger pieces.
Continue until the eggs are softly set and still runny in places. Take your time! Don't forget the mantra: LOW and SLOW.
Tip: Take the pan off the heat BEFORE the eggs are finished. They will continue to cook in the hot pan.
And serve immediately!
Milk and cream in scrambled eggs
When I grew up, we always added milk to scrambled eggs. This helped my mum to save money and feed more mouths with the same amount of eggs.
Today, I would never add either. I think adding milk to eggs makes it less flavourful and take on a mushy texture.
Also, you don't need to add heavy cream or sour cream to scrambled eggs to make them taste creamy. The creamy texture is created through the slow cooking process all on its own.
Of course, you CAN add either if it's how you prefer. We're all different!
What can I eat scrambled eggs with
Here are some sides that work a treat with keto scrambled eggs:
- For just one slice of toast, make my 90 second keto bread. Or, if you're planning ahead, serve it with my Keto Breakfast Buns or this popular Everyday Low Carb Bread!
- I love it alongside smoked salmon, sliced avocado and grilled cherry tomatoes on the vine.
- Or serve it with a crunchy green salad!
- Purists may just want to add a sprinkle of chives. Also lovely are a glug of truffle oil (my husband's fave), some chili flakes for heat or za'atar for a Middle Eastern vibe.
- Cheese! If you love a cheesy egg, simply add ¼ cup of grated cheddar or parmesan into the pan after you pour in the egg mix. It will melt into the velvety scramble while it cooks.
More keto recipes with eggs
Tried this recipe? Give it a star rating below!
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Keto Scrambled Eggs
from Sugar Free LondonerNote: The servings slider only changes the first amount in each line and not any subsequent amounts. Please make your own calculations where necessary. ***As an Amazon Associate I earn from qualifying purchases.
Ingredients
- 4 eggs large
- 2 tablespoon butter
- ½ teaspoon mustard
- salt to taste
Instructions
- Whisk the egg, salt and mustard in a bowl.
- Melt the butter in a non-stick pan over medium heat. As soon as it is melted - and not browned - pour in the whisked egg. Turn the heat to low.
- Let the egg set for 20 seconds. Then begin to stir with a wooden spoon or spatula. Lift and fold the egg over from the bottom of the pan. Break down any larger pieces.
- Continue until the eggs are softly set and still runny in places. Take your time!
- Take the pan off the heat just BEFORE the eggs are finished. They will continue to cook in the hot pan.
- Give them a last stir and serve immediately!
Notes
- 125g on the vine tomatoes, brushed in 1 tablespoon olive oil with a pinch of salt, grilled / broiled
- 100g sugar free smoked salmon
- 1 medium avocado (140g flesh only)
- 1 teaspoon chopped fresh chives
- 3 tablespoon crumbled feta cheese
- 4 tablespoon grated cheese, add in with the egg so it melts
- 1.5 tablespoon cream cheese, whisk into the eggs
Nutrition
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Tonka
Mustard in scrambled eggs - who would have thought it could make such a taste difference. Thank you 🙂