Last updated on September 14, 2023
When someone asks me about the perfect food for nutrition and the Keto diet, my immediate response is eggs. Eggs are not only a strong contender for the title of a perfect food for Keto enthusiasts but also stand out as a low-cost alternative to many high-protein options available in India.
Recognizing the nutritional value and high protein benefits of eggs, the Indian government, in the early 1980s, starting endorsing an egg-based diet. NECC (National Egg Coordination Committee), a cooperative association of poultry farmers of India, launched one of the most “egg-ceptional” campaign—”Sunday ho ya Monday roz khao ande“.
Eggs have even found their way into the midday meal/POSHAN scheme of the Government of India, providing free lunch to school children from class 1 to 8.
Beyond their nutritional and high protein advantages, eggs offer several other benefits. They enhance the absorption of vitamins from other foods we consume alongside them.
For instance, adding an egg to a salad can increase the amount of vitamin E we obtain from the greens. Despite concerns about their cholesterol content, studies suggest that eggs don’t post any risk for heart health. Egg yolks are a rich source of lutein, a pigment found to improve eyesight and a reduced risk of eye disease.
What makes eggs especially compatible with the Keto diet is that an average-sized egg contains less than 1 gram of carbs and about 6 grams of protein.
It’s a wholesome and versatile addition to any Keto meal plan. Here are 6 most tried recipes of the true powerhouse of nutrition.
Keto Spinach Egg Omelette
This aromatic spinach egg omelette is made with only a few simple ingredients, including eggs, spinach, and cheese. It is quick and easy to make, and it can be customized to your liking by adding in other ingredients, such as ham, bacon, or vegetables.
Keto Reverse Omelette
The Keto Reverse Omelette is a delectable and easy-to-make breakfast dish that is perfect for those following a ketogenic diet. The omelette is made with eggs, cheese, and your favourite fillings, and it is cooked in a unique way that results in a crispy, cheesy crust.
Egg Curry (in Dhaba flavor) Keto Recipe
This keto egg curry is made with eggs, coconut milk, and your favourite Indian spices, and it is cooked in a slow cooker for a rich and dhaba-luscious (Indian parallel for delicious) flavour.
Egg Drop Soup
My Keto version of egg drop soup is made with bone broth, eggs, and spices, and it is cooked in a way that results in light and fluffy egg “flowers”.
Zucchini with Green Egg Keto Recipe
This is a delicious and easy-to-make Indian-inspired dish that is made with zucchini, eggs, and spices, and it is cooked in a way that results in a flavourful and satisfying meal. It is perfect for a quick and easy weeknight meal.
Egg and Mushroom Keto Soup Recipe
Made with eggs, mushrooms, coconut milk, and aromatic spices, this keto egg + mushroom soup is packed with nutrients and has a creamy and rich aroma. What makes this soup truly special is its unique blend of flavours, unlike any other soup you’ve tried before. And the best part is that it doesn’t call for any fancy, hard-to-find ingredients.