20 Keto Recipes Featuring Your Favorite Protein Eggs

It's possible you may have been firmly on the fence about
trying the ketogenic diet simply because you think high-protein and
low-carb makes for eating a lot of meat. However, there is another protein
option that's so versatile, it can be used in breakfast, lunch, dinner, or even snacks: eggs. Here are 20 options that will allow you to keep eggs
in heavy rotation without ever getting tired of them.

Baked Eggs in Ham
Cups

Ingredients

1. 12
   slices of ham (free of preservatives)
2. 12
   eggs
3. Salt,
   pepper, and paprika

Directions

1. Preheat
   oven to 375ºF.
2. Line a
   muffin tin with slices of ham. Crack an egg into each muffin spot, and
   season with salt, pepper, and paprika. Bake for 20 minutes.
3. Allow
   to cool for two to three minutes, remove slowly from muffin tin, and
   enjoy!

Breakfast Bowl

Ingredients

1. 1
   teaspoon ghee
2. 2
   fresh eggs
3. 2
   ounces wild smoked salmon (roughly 2 thin slices)
4. 1/2
   cup arugula
5. 1/4
   avocado, diced
6. Squeeze
   of fresh lemon
7. Pinch
   of freshly ground pepper

Directions

1. Heat
   your ghee over medium heat and swirl around in a nonstick pan. Slowly put
   2 (unscrambled) eggs into the pan and cook until done, about 6 minutes.
2. While
   your eggs are cooking, assemble your arugula, avocado, and smoked salmon
   in a shallow bowl. Squeeze lemon juice over everything, and sprinkle with
   pepper.
3. Once
   your eggs are fully cooked, slide them into your bowl, and enjoy
   immediately.

Baked Egg Breakfast

Ingredients

1. 4
   eggs
2. 4
   slices deli turkey meat
3. 1/2
   c. shredded cheddar cheese, divided
4. Handful
   of spinach leaves
5. Salt & pepper to
   taste

Instructions

1. Preheat
   oven to 400. Prepare your small round baking dishes (if you don't have a
   Le Creuset Mini Round Cocotte, you can also use a ramekin), with an even
   coating of cooking
   spray. Layer two slices of deli meat per baking dish.
   Top your meat with a small handful of spinach leaves, followed by 1/4 c.
   cheese per dish and finish with 2 eggs. Sprinkle with salt and pepper.
   Bake for 20-25 minutes depending on preferred egg consistency.

Fried Egg Breakfast
Tacos

Ingredients

• 1 cup
  shredded cheese (I used a mixture of white cheddar and parmesan)
• 4
  eggs
• Kosher
  salt and black pepper, to taste
• 1
  jalapeno, seeded and chopped
• 1 1/2
  cups leftover meat, veggies, or beans, to fill, warmed
• Avocado,
  salsa, and cilantro, to serve (optional)

Instructions

Take a sheet of heavy duty aluminum foil and fold over.
Shape into a U to use as a mold for the shells.

In a small nonstick skillet over medium heat, sprinkle 3
tablespoons of cheese in a circle. Be sure to sprinkle in a thin, even layer,
as piling the cheese up too much will prevent it from crisping properly.

When the cheese melts and just begins to turn light golden
around the edges, crack an egg over top. Try to keep the yolk intact and at the
center of the circle. Sprinkle with a tablespoon more of cheese, and a bit of
chopped jalapeno, if desired.

Cover with a lid and cook until the whites have set, about
2-3 minutes, or to your desired doneness. Season with salt and pepper.

Using a spatula, carefully transfer the frico egg to the
U-shaped foil. Slide the egg inside of the foil to mold. After a few minutes,
remove the egg from the mold and plate. Repeat until all of the egg shells have
been created.

Fill the shells with leftovers or filling of choice, and top
with diced avocado, remaining jalapeno, salsa, and cilantro. Serve warm.

Mini Frittata Egg
Bites

Ingredients

• 8-10
  large Vital Farms
  pasture-raised eggs*
• ½ cup
  milk (unsweetened non-dairy, like almond or coconut, or goat, cow, etc)
• ½
  teaspoon freshly ground black pepper
• ¼
  teaspoon sea salt
• ½ - 1
  cup add-ins, like bacon, ham, sausage, cheese, greens, cooked onions,
  wilted greens, cooked chopped veggies, salsa, etc
• additional
  fresh herbs, as you'd like

(see above for
tons of add-in options and flavor ideas)

Instructions

1. Preheat
   the oven to 375º F.
2. Spray
   or lightly grease 2 mini muffin tins (each with 24 cups) with butter,
   ghee, olive, avocado or coconut oil. Whisk the eggs, milk, pepper, and
   salt in a large bowl to blend well. Stir in any add-ins you are including.
3. Fill
   prepared muffin cups almost to the top with the egg mixture. Bake until
   the egg mixture puffs and are just set in the center, about 8 to 10
   minutes. Using a rubber spatula, loosen the frittatas from the muffin cups
   and slide the frittatas onto a platter. Serve immediately. Serve with any
   sauces or sour cream, garnish with fresh herbs.

Cheesy Egg and Veggie
Muffins

Ingredients

1. 1
   dozen eggs
2. 1/2
   teaspoon sea salt
3. Ghee
   or nonstick cooking spray, to coat pans
4. 1
   cup frozen or fresh spinach
5. 1
   heaping cup thinly sliced mushrooms
6. 1/4
   cup thinly sliced green onion
7. 1
   1/2 to 2 cups shredded cheese (either cheddar or parmesan)

Directions

1. Preheat
   the oven to 350°F. Crack eggs into a liquid measuring cup. Whisk the eggs
   and salt.
2. Grease
   a 12-cup muffin pan with ghee. Divide spinach, mushrooms, green onion, and
   cheese between each muffin cup, then carefully pour eggs over tops until
   muffin tins are almost full (leave 1/4-inch space).
3. Bake
   for 20-25 minutes or until a wooden pick inserted in the center of a
   muffin comes out clean. The egg muffins will look like soufflé when they
   come out of the oven, but they will sink after a few minutes. Let them
   rest in the muffin tin for a few minutes before using a rubber spatula to
   carefully remove each muffin.
4. Consume
   immediately or let cool and transfer to a resealable plastic bag.
   Refrigerate for up to a week or freeze for a month.

Avocado Deviled Eggs

Ingredients

• 12
  eggs, hard boiled and peeled
• 1/2
  cup mayonnaise
• 1
  tablespoon mustard
• 1
  ripe avocado, pit and skin removed
• salt
  and pepper to taste
• chives
  for garnish (optional)

Directions

Slice hard boiled eggs lenghwise. Remove yolks and add to
bowl.

Combine mayonnaise,
mustard, and avocado with egg yolks. Use a stand
mixer with the paddle attachment to whip or even a fork will due. Season
with salt and pepper to taste.

Spoon or pipe yolk mixture back into the egg whites. Garnish
with chives, if desired. Serve cold.

Avocado Eggs With
Warm Basil Tomatoes

Ingredients

• 2
  tablespoons oil (I used avocado oil)
• 1
  large avocado, cut in half, seed removed, scooped out of skin
• 1
  cup fresh cherry tomatoes, whole, stems removed
• 2
  eggs
• 1
  tablespoon fresh basil, minced
• salt
  and pepper to taste

Directions

1. Scoop
   some avocado where the seed was to make a larger well for the egg. Just
   eat what you scooped out.
2. In a
   heavy bottom skillet or pot with a fitted lid, heat oil. Add avocado
   halves taking care not to let them break as well as tomatoes. Allow to
   cook in the hot oil 3-5 minutes.
3. Crack
   one egg into each half and add 3-4 tablespoons of water to the bottom of
   the pan. Be careful as the water might splatter in the hot oil. Cover
   tightly with lid to poach the eggs with the steam.
4. After
   5-10 minutes, check doneness of eggs by jiggling them. You want the yolks
   to remain runny while the whites get fully cooked.
5. Use
   a spatula to transfer the avocado eggs to a plate. Add basil to the
   tomatoes in the pan and stir to combine, the top eggs with tomato mixture.
   Season with salt and pepper, as desired.

Egg and Veggie Wrap

Ingredients

• Scramble:
• 1
  tablespoons coconut oil
• ½ red
  bell pepper, diced
• 3
  eggs
• ¼ cup
  chopped cherry tomatoes
• 2
  green onions, diced
• ½ cup
  spinach, chopped
• Sea
  salt and freshly-ground pepper
• Wrap:
• 2
  eggs, beaten
• ¼ cup
  coconut flour
• ½ cup
  almond milk (or nut milk of choice)
• ½
  teaspoon sea salt
• ¼
  teaspoon granulated garlic
• 1
  tablespoon coconut oil

Instructions

1. Start
   by making the egg and veggie scramble.
2. Heat
   coconut oil in a skillet or frying pan over medium heat. Saute bell
   peppers for 2 - 3 minutes, until slightly softened.
3. In a
   mixing bowl, beat together eggs. Add egg mixture to bell peppers; stir in
   tomatoes, onions, and spinach. Cook until eggs are set, mixing with a
   spatula as needed. Add salt and pepper to taste. Set aside.
4. To
   make the wrap, combine the eggs, coconut flour, almond milk, salt, and
   granulated garlic in a mixing bowl. Let sit for about 2 minutes to
   thicken, then wipe out the skillet or pan, add the coconut oil, and heat
   the pan over medium heat.
5. Add
   about half of the mixture and cook for 2 - 3 minutes, until batter is set
   and edges are cooked enough that you can turn the wrap over. Cook the
   other side for about 1 - 2 minutes. Repeat with the remaining batter.
6. To
   make the wraps, divide the scrambled egg and veggie mixture between the
   two wraps and serve immediately!

Overnight Breakfast
Casserole

Ingredients

1. Softened
   ghee, for greasing the slow cooker
2. 1/2
   pound bulk breakfast sausage, crumbled
3. 6
   ounces bacon, chopped
4. 1/2
   cup yellow onion, diced
5. 1
   pound white sweet potatoes, peeled and shredded
6. 1
   red bell pepper, seeded and diced
7. 1
   orange bell pepper, seeded and diced
8. 16
   large eggs, beaten
9. 1/2
   cup almond milk
10. 1/4
    cup full-fat coconut milk
11. 1
    teaspoon sea salt
12. 3/4
    teaspoon dry mustard
13. 1/4
    teaspoon cracked black pepper
14. Green
    onions, for garnish

Directions

Grease a slow-cooker insert well with palm shortening or
softened ghee.

Cook the sausage, bacon, and onion in a skillet over
medium-high heat for 10 to 12 minutes, until the sausage is browned and the
onion is softened. Drain off the excess fat.

Place the shredded sweet potatoes in the slow cooker, and
press them down slightly.

Add the meat and onion mixture and the bell peppers to the
slow cooker.

In a large bowl, whisk together the eggs, milks, salt,
mustard, and pepper. Pour into the slow cooker.

Cover and cook on low for 6 to 8 hours.

Skillet Baked Eggs
and Greens

Ingredients

Herby Feta Yogurt Sauce

• 4
  ounces sheep milk feta
• 3
  ounces plain sheep milk yogurt*(goat milk or cow’s milk will also do)
• 1
  small clove garlic, minced
• 2
  teaspoons fresh dill
• 2
  teaspoons fresh chives, chopped
• 1
  tablespoon olive oil + extra for drizzling
• juice
  + zest from ½ lemon

Skillet Baked Eggs and Greens

• 1
  tablespoon unsalted grass-fed butter or ghee
• 2
  tablespoons olive oil
• 1
  medium shallot, thinly sliced
• 2
  scallions, sliced (white and pale-green parts only)
• 10-12
  cups fresh baby spinach (10-12 ounces), you can also use chopped kale,
  Swiss chard or other greens
• 1-2
  teaspoons fresh lemon juice
• 4
  large pasture-raised eggs
• Sea
  salt and black pepper
• red
  pepper flakes, optional

Italian Baked Eggs
and Vegetables

Ingredients

1. 1
   pound plum tomatoes, cut into 1-inch chunks
2. 1
   red bell pepper, cut into 3/4-inch pieces
3. 1
   zucchini, quartered lengthwise, cut crosswise into 3/4-inch chunks
4. 1
   onion, halved lengthwise, sliced
5. 2
   large garlic cloves, minced
6. 1/2
   teaspoon dried basil (or 1/2 tablespoon fresh)
7. 1/2
   teaspoon salt
8. 1/4
   teaspoon black pepper
9. 4
   large eggs
10. 1/4
    cup grated fat-free parmesan cheese

Directions

Heat oven to 400°F, and cover a shallow roasting pan with nonstick
cooking spray. Put tomatoes, bell pepper, zucchini, onion, garlic, basil, salt,
and pepper in pan and also spray with nonstick spray; toss to coat. Roast,
stirring occasionally, until vegetables are browned and tender, about 30
minutes.

Spray four 8- or 10-ounce ramekins or custard cups with
nonstick spray. Divide roasted vegetables evenly among cups. Make a well in the
center of the vegetables, and carefully break one egg into each cup. Sprinkle
with parmesan cheese. Place cups on baking sheet, and bake until eggs are just
set, 20 to 25 minutes.

Fried Egg With
Roasted Vegetabl

Ingredients

1. For
   the roasted veggies:
2. 1/2
   large head cauliflower, cut into florets
3. 2
   small heads broccoli, cut into florets
4. 1
   1/2 tablespoons extra-virgin olive oil
5. 1/4
   teaspoon garlic powder
6. 1/4
   teaspoon salt
7. 1/4
   teaspoon pepper
8. 1/2
   teaspoon red pepper flakes
9. Juice
   of 1/2 lemon

1. For
   the fried egg:
2. Canola
   oil spray
3. 1
   egg
4. Pinch
   of paprika, optional
5. Dash
   of hot sauce, optional

Directions

Preheat oven to 400ºF.

In a large bowl, toss cauliflower and broccoli florets in
extra-virgin olive oil. Then add the garlic powder, salt, pepper, and red
pepper flakes, and mix well.

Spread out your veggies on a baking sheet, and give all the
florets a good squeeze of fresh lemon juice.

Roast in the oven for 15 to 20 minutes, occasionally shaking
the pan.

Once your veggies have roasted for 10 to 12 minutes, heat a
small nonstick skillet over medium-low heat, and give it a good spray of canola
oil. Crack your egg in the skillet, and cook for about three minutes until the
yolk is slightly set.

Remove your veggies from the oven, and slide them into a
shallow plate or bowl.

Flip your egg, and cook for an additional 30 seconds to a
minute. Keep the cook time shorter if you like a runny egg!

Carefully slide your cooked egg on top of your veggies,
sprinkle with paprika, and eat up.

Hard-Boiled Eggs With
Avocado

Ingredients

1. 2
   hard-boiled eggs
2. 1/2
   avocado, diced
3. 1
   teaspoon fresh herbs, optional
4. Dash
   of hot sauce, optional

Directions

1. Peel
   your hard-boiled eggs and run under cold water. Transfer to a cutting
   board, and slice into quarters.
2. Combine
   your chopped eggs with the diced avocado in a small bowl or mug. Top off
   with garnishes of your choice, and enjoy.

Baked Eggs in Avocado

Ingredients

1. 2
   ripe avocados
2. 4
   fresh eggs
3. 1/8
   teaspoon pepper
4. 1
   tablespoon chopped chives

Directions

1. Preheat
   the oven to 425 degrees.
2. Slice
   the avocados in half, and take out the pit. Scoop out about two
   tablespoons of flesh from the center of the avocado, just enough so the egg
   will fit snugly in the center.
3. Place
   the avocados in a small baking dish. Do your best to make sure they fit
   tightly.
4. Crack
   an egg into each avocado half. Try your best to crack the yolk in first,
   then let the egg whites spill in to fill up the rest of the shell.
5. Place
   in the oven and bake for 15 to 20 minutes. Cooking time will depend on the
   size of your eggs and avocados. Just make sure the egg whites have enough
   time to set.
6. Remove
   from oven, then season with pepper, chives, and garnish of your choice.
   Enjoy!

Cheddar Turkey
Sausage Egg Muffins

Ingredients

1. For
   the sausage
2. 1
   tablespoon olive oil
3. 1/2
   medium yellow onion, finely chopped
4. 1
   clove garlic, minced
5. 1/2
   pound ground turkey
6. 1
   teaspoon dried oregano, crumbled
7. 1
   teaspoon fennel seeds
8. 1
   teaspoon dried basil
9. 1/2
   teaspoon ground black pepper
10. 1
    teaspoon dried parsley
11. 1/2
    teaspoon sea salt

For the muffins

2 cups broccoli, finely chopped

1 cup shredded cheddar cheese

1/4 cup sun-dried tomatoes (soaked in oil), finely chopped

1 teaspoon dried basil

1/4 teaspoon dried oregano

1/2 teaspoon onion powder

1/2 teaspoon sea salt

8 large eggs

1 tablespoon chives

Directions

1. Preheat
   the oven to 350 degrees. Grease a 12-cup muffin pan.
2. In a
   medium skillet over medium heat, cook onion and garlic for five minutes or
   until onion has browned and softened. Remove from skillet and cool for 10
   minutes.
3. In a
   medium bowl, combine turkey and the onion mixture. Add the rest of the
   sausage ingredients, and mix with your hands until thoroughly blended.
4. Form
   patties of desired width and thickness (3-inch wide by 1/2-inch to
   3/4-inch thick works well) by hand. Cook in the skillet over medium heat
   for eight minutes or until a thermometer inserted in the center registers
   165 degrees and the meat is no longer pink. Set aside to cool, then chop
   and crumble sausage into bite-size pieces.
5. In a
   large bowl, combine broccoli, sausage, cheese, tomatoes, basil, oregano,
   onion powder, and salt.
6. In a
   medium bowl, whisk the eggs. Pour into the broccoli mixture and mix
   thoroughly. Divide the mixture evenly among the muffin cups and top with
   chives.
7. Bake
   for 30 minutes or until a wooden pick inserted in the center of a muffin
   comes out clean.

Italian Turkey and
Egg Breakfast Skillet

Turkey sausage, fresh veggies & eggs are combined in
this gluten free, protein packed, Italian Breakfast Skillet recipe, made in one
pan in 20 minutes!

Sweet Potato Noodle
Breakfast Bowl

Ingredients

• 1
  tablespoon extra virgin olive or coconut oil
• 1
  medium sweet potato, peeled, Blade D, noodles trimmed
• Salt
  and pepper, to taste
• 1/4
  teaspoon paprika
• 2
  packed cups of kale
• 2
  whole large eggs
• 1
  avocado, peeled, pitted and insides cubed or sliced
• Optional
  garnishes: hot sauce and/or 1 teaspoon hemp seeds

Instructions

1. First,
   start by preparing your sweet potato noodles and kale.
2. Place
   a larger skillet over medium heat and add in the olive oil. Once oil
   heats, add in the sweet potato noodles and season with salt, pepper and
   paprika. Toss to combine and then cook for about 7 minutes or until
   noodles wilt and are cooked through, tossing occasionally.
3. While
   sweet potato noodles cook, set another skillet over medium heat and coat
   with cooking spray. Add in the kale and season with salt and pepper. Let
   cook for 5 minutes or until wilted and then divide into two bowls.
4. Back
   in the same skillet used to cook the kale, coat with cooking spray and
   place over medium heat. Crack in the eggs and let cook until egg whites
   set.
5. Top
   the kale bowls with the cooked sweet potato noodles and avocado. Top both
   bowls with a fried egg and garnish with hemp sees and/or hot sauce
   (optional).

Egg in a Mug
Breakfast

Ingredients:

• 1
  strip precooked bacon, chopped
• 1
  large egg
• 1
  tablespoon water
• 2
  tablespoons diced bell pepper
• 1/4
  cup baby spinach
• 1
  tablespoon shredded mild cheddar cheese
• Sprinkle
  of salt and pepper

Directions:

Spray the mug to coat the inside.

Whisk the egg and water together and then pour into the mug.
 Add the rest of the ingredients and stir.

Place into the microwave for 30 seconds and then stir.
 Place back in the microwave for an additional 30 seconds.

All images and text ©A Zesty Bite.

Coconut Flour Pancake
With Eggs

Ingredients

For the pancake:

• 2 tsp
  butter or olive oil
• 1
  tbsp coconut flour
• 1
  tbsp buckwheat flour
• 1 egg
  
• pinch
  of baking powder
• pinch
  of salt
• 60 ml
  (1/4 cup) milk, any kind

Toppings:

• 1/2
  avocado , sliced
• 1 tsp
  dukkah (see notes)
• a
  fried egg
• handful
  of rocket (arugula)
• lemon
  juice + flaky salt

Instructions

1. Place
   the butter/olive oil into a small (6") skillet or cake pan and place
   that into the oven at 200 C (400 F) while you make the batter.
2. In a
   small bowl stir together the coconut flour, buckwheat flour, baking powder
   and salt into a smooth paste. Stir in the milk. Pour the batter into the
   hot skillet and place back into the oven for 10 minutes.
3. Once
   baked, slide the pancake onto a plate and top with sliced avodaco, dukkah,
   the egg and rocket. Finish it off with a squeeze of lemon juice and a
   sprinkle of salt.