Keto Scrambled Eggs Recipe for Weight Loss
Keto Scrambled Eggs Recipe Card
Table of Contents for this Keto Scrambled Eggs Recipe
Keto Scrambled Eggs Recipe Description
Scrambled eggs are a fantastic option for keto meal prep, as they only contain 0.5g of carbs per egg! This means you can enjoy them for breakfast while maintaining ketosis. With the simple addition of bacon and cheddar cheese, you can create a keto-friendly meal for breakfast that is rich in flavor and micronutrients.
Ingredients for this Keto Scrambled Eggs Recipe
Ingredients for this keto scrambled eggs recipe.
Eggs
Bacon
Salt & Pepper
Butter
Cheddar Cheese
Scrambled Eggs Recipe Kitchen Tools Needed
Kitchen tools needed to make keto scrambled eggs.
8-10″ Non-Stick Pan
Cutting Board
Whisk
Measuring Cups/Spoons
Chef’s Knife
Silicone Spatula
Kitchen Timer
Mixing Bowl
How to Make Keto Scrambled Eggs Step-by-Step Cooking Directions
-
For this keto meal prep recipe, we will cook the bacon on a baking sheet, in the oven. Preheat the oven to 365º, and lay the bacon strips onto the baking sheet.
Safety tip: bacon and eggs are raw, animal-based products that should be handled with precautions similar to handling raw meat.
Cook the bacon for approximately 30 minutes, flipping the strips at 15 minutes. If you prefer a crispier bacon, continue to cook the bacon until it reaches a dark brown color. Just be careful not to burn the bacon. Wash your hands and surfaces the raw bacon may have touched.
Space the bacon uniformly on the baking sheet.
-
Next, prepare the eggs. Proper egg cracking technique is as follows: with a clean, raw egg in hand, strike the side of the raw egg onto a hard, flat surface. This cracks the egg shell, but importantly leaves the inner membrane intact. Next use the tip of your thumb to pierce the membrane, hold the egg over the mixing bowl, and use both hands to grab both sides of the shell, and separate, allowing the egg white and yolk to drop into the bowl.
Crack the egg on a flat surface, not on the edge of a bowl or pan.
-
Dispose of the shells directly into a trash or compost bin, if possible.
Safety tip: after cracking the eggs, wash your hands, the cracking surface, and any other surface that may have come in contact with the raw eggs.
Next whisk the eggs until the yolks and whites are mostly incorporated; this creates ribbons of egg whites and yolks in your cooked dish, resulting in a more complex texture. You may choose to whisk the eggs until fully emulsified, creating a creamier scrambled egg consistency and texture.
Whisking the eggs produces fluffy ribbons of cooked egg white and yolk.
-
It’s time to heat the pan you’ll be using to cook your eggs. Add a pad of butter to the cold pan, then place on a medium-low heat.
Pro tip: butter begins to smoke and burn relatively quickly. If this occurs, simply remove from heat, wipe out the burnt butter with a clean paper towel (using a spatula to wipe the towel in the pan), and add more butter.
Scrambled eggs are best cooked slowly, on lower heat settings.
Heat the pan on medium low, as scrambled eggs should cook slowly.
-
Now, pour the whisked eggs into the hot pan. The eggs turn from runny to solid as they cook. Use your spatula to fold the eggs around in the pan, creating layers. These layers create pockets of creaminess intermixed with fluffiness. Turn the burner off, and remove the pan from heat about 30 seconds prior to the eggs being cooked to your liking. A shorter cook time produces more creaminess, while longer produces more fluffiness. Season and cheese your eggs while they are still in the warm pan, and fold these ingredients in.
Use a spatula to fold the eggs in the pan.
-
When the bacon is fully cooked, remove the baking sheet from the oven using oven mitts, and place on a trivet. Each slice of bacon contains about 4g of fat, 4g of protein, and only 0.2g of carbohydrates. So 2 slices of bacon, 3 eggs, and 1Tbsp of cheddar cheese have about 28g of fat and 29g of protein, while only having 3g of carbohydrates. Optionally, you can chop the bacon on your cutting board, and add directly to your scrambled eggs. Plate your eggs and bacon, serve, and enjoy.
Enjoy your keto scrambled eggs hot and fresh.
Keto Scrambled Eggs Recipe Servings and Sides
Enjoy this keto meal prep recipe. Options to enjoy these eggs is to add 2Tbsp of heavy cream when whisking the eggs. This creates a fluffier consistency when cooking the scrambled eggs, and is keto-friendly. Additionally, you should check out this keto butternut hash recipe for a hearty accompaniment to your scrambled eggs. For a lighter breakfast option, try some easy keto pancakes.
A Culinary Institute of America graduate from the 1990s, Chef Dan began his career as a saucier at the Waldorf Astoria in Manhattan under the Hilton Corporation. Over the years, he has held key positions such as Corporate Executive Chef Director at 5-star restaurants, country clubs, and Indian Casino Resorts.