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10 Great Low Carb Way to Eat Eggs!

10 Great Low Carb Way to Eat Eggs!

Eggs are a great source of protein, are filling, healthy, and  have very low carbs and sugar content. They are versatile, delicious, and should be a staple part of a healthy diet. But you can’t just scramble an egg for every meal! You need variety, we all crave different flavors, and eggs are a pretty adaptable and versatile food.

My family has a history of diabetes and heart disease, so trying to stay healthy now is really important to me. I want to be healthy and live a long life, and not have a chronic condition that I possibly could have prevented with a healthier diet. According to SFGATE.com, “The three types of carbohydrates are sugar, starch and fiber. During the digestive process, both sugars and starches are turned into the sugars [glucose] that the body uses for energy. People lack the enzymes needed to digest fiber, so it passes through the digestive tract without turning into to sugar.”

For people with diabetes, these carbs-turned-glucose drive up their blood sugar. For non-diabetics, a low carb diet can help you lose weight. WebMD explains, “When [your body] doesn’t have enough  carbohydrates from food for your cells to burn for energy, it burns fat instead. As part of this process, it makes ketones. If you’re healthy and eating a balanced diet, your body controls how much fat it burns, and you don’t normally make or use ketones.” Basically, when you drop down on carb consumption, or start eating less calories, your body switches to ketosis for energy, instead of just burning the glucose from your carb heavy food.

You’re going to be replacing the carbs in things like pasta, bread, and bananas, with foods that are high protein and high fiber! Fiber is super important, because big changes in your diet, including cutting down on carbs, can cause constipation. Also, make sure to drink plenty of water! Ketosis uses more body energy and can cause dehydration.

Eggs are such a great way to have a low-carb food and incorporate it into different types of meals. Forget breakfast omelettes, here are 10 ways you can incorporate eggs in to every meal!

Breakfast

1. Very Low Carb Muffin Sized Egg Cups from Jyssica.blogspot.com

egg1

    These are healthy and easy on-the-go breakfasts for busy people! Or lazy people. I made these on a Sunday, and my husband and I took them to work all week for breakfast. They are super simple and only 6 ingredients, with a ton of options for making it differently. You can make it yours using other vegetables and your favorite spices. This version has ground turkey, asparagus, spinach, eggs, and cheese. They take about half an hour altogether, and each egg cup is only 107 calories, 1.28 grams of carbs, and almost 11 grams of protein!

    2. Low Carb Eggs Benedict Casserole from PeaceLoveandLowCarb.com.

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    egg2

      A new take on the Benedict! Instead of carb-full English muffins, have a casserole. The sauce is really the star, and is still made with egg yolk and butter, so there is some fat, but each serving only has 2 grams of carbs and a whopping 22 grams of protein! This casserole is incredibly satisfying and has Canadian bacon all in, under, and on top of it. Drizzle with sauce and serve hot!

      Lunch

      I think everyone knows how great eggs are for breakfast, so let’s move on and find some low carb options that include eggs for the rest of the day!

      3. Sausage Stuffed Peppers from MamaLovesFood.com

      egg3

        This author calls them breakfast peppers, but this great recipe of colorful peppers, ground sausage, onions and topped with eggs is an anytime meal and would make an incredibly healthy and filling lunch. They are easy to transport and would be great to take to work, too. Add some green onion, a little citrus, and some fresh herbs and you can make it pop even more! This blog has an amazing looking Mexican Stuffed Pepper recipe as well!

        4. Shakshuka from ToriAvey.com

        egg4.1

          HELLO. Consisting of eggs poached in a spicy tomato sauce, shakshuka is a staple food in Tunisian, Libyan, Moroccan, Israeli, and Egyptian homes! This one-pan meal is versatile and can be added to and modified a bunch of different ways, but is mainly made with bell peppers, tomato, tomato paste, onions, and eggs, and a lot of spices. You can add mushrooms, meat, green veggies, anything really, but this is a great dish as-is, too. Put it in a bowl and dip low carb bread into it for lunch, add a side salad for a dinner meal, or eat straight from the pan, but eat this shakshuka!

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          5. BLTs on Low Carb Bread from DietDoctor.com

          egg5

            This is exactly what you think it is! A bacon, lettuce, and tomato sandwich on low carb bread that they call “oopsie bread.” Filling, and an awesome addition to a low carb diet, so that you can have sandwiches! How is this incorporating eggs, you may ask? They are in the bread! The base of the bread is whipped eggs whites later incorporated into a mixture of egg yolks and cream cheese. Full recipe below!

            6. BBQ Chicken Cobb Salad from DamnDelicious.net

            egg6

              Of course I had to put a salad on here! Salads, rabbit food, no matter what you call them, they are a lunch staple. You don’t need to be on any sort of diet to love a great salad. They are perfect for lunch. Filling, interesting, flavorful, but not heavy food that will keep you going through the rest of your work day. This one includes chopped hard-boiled eggs, black beans, tomatoes, BBQ chicken and more. This author tops hers with buttermilk ranch, but you can save on some calories with oil and vinegar!

              Dinner

              7. Zucchini Pasta w/ Poached eggs and Quick Heirloom Cherry Tomato Basil Sauce from HalfbakedHarvest.com

              egg10

                Oh. My. Goodness. This filling and healthy “pasta” dish is so amazing. You are going to feel like a kitchen goddess making this dish, and then not fall into a food coma afterwards! This meal uses zucchini and a spiralizer to make those noodles, but you can do it by using a mandolin to get thin slices then chopping those into skinny sticks, too. The poached egg oozes and coats the pasta to get a carbonara feel, and the cherry tomatoes and basil keeps it super fresh. This cook does add regular pasta to the zucchini noodles for more texture, but you do not have to do that! Or you can add quinoa noodles, or use spaghetti squash and a spiralizer for more veggie noodles. You have so many options!

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                8. Eggs & Vegetable Fried in Coconut Oil from AuthorityNutrition.com.

                egg7

                  This is a simple recipe with 3-4 eggs and a bunch of stir-fry veggies being fried in one skillet in coconut oil, which has a ton of health benefits! You can do a lot of baking and cooking with coconut oil! These fried nuggets of goodness would be a great late meal on top of a bed of mashed cauliflower (simulating rice) or mixed in with some non-fried foods like squash and fresh mozzarella. You can also leave out the oil and do a stir-fry!

                  9. Fried Cauliflower Rice from Emma Christensen

                  egg8

                    Pieces of egg and vegetables make this cauliflower-turned-rice into a hit. Cauliflower has been growing in popularity due to its versatility and how you can use it to replace starchy and carb-full foods like rice, mashed potatoes, and more. This “fried rice” recipe gives you the flavors you expect from fried rice, but with a healthy twist. The egg in there makes it feel so real! And chicken, pork, turkey, or shrimp for a deeply filling dinner.

                    10. Ramen with Shirataki Noodles from Washoku.guide

                    egg9

                      I’m not going to lie, this recipe is pretty complex and has a lot of ingredients that you might not be able to find at your regular corner store. But the important bit is that instead of regular ramen noodles, try shirataki noodles! Shirataki are thin, translucent, gelatinous traditional Japanese noodles made from the konjac yam. They are low carb and have a similar width and texture of ramen noodles. You can use your favorite recipe for ramen, the veggies and spices, the sprouts and the egg, and pull it together with their shirataki noodles for an incredible meal.

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                      Bonus: Bread Options!

                      Here are 2 low carb homemade bread recipes you can use for all manner of sandwiches and burgers, for dipping into soups, and dipping into hummus. These 2 recipes are both from DietDoctor.com, and I linked to their recipes below. These will really open up more possibilities if you are cutting back on carbs!

                      Oopsie Bread made from Eggs & Cream Cheese!

                      oopsie

                        More complicated: Low Carb Naan Bread that looks so amazing!

                        naan

                          Final Thoughts

                          Low carb doesn’t mean boring! Eggs can be a low carb and high protein alternative to some foods, and can feature in your meals throughout the day. Don’t just relegate them to scrambled eggs on the weekends sometimes, try these delicious ways to eat eggs all week long!

                          Featured photo credit: Guff.com via guff.com

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                          Last Updated on May 21, 2020

                          The Top Fad Diets That Are Actually Worth the Hype

                          The Top Fad Diets That Are Actually Worth the Hype

                          You have probably seen enough fad diets to last a lifetime. Many have become popular overnight and left just as quickly.

                          Some fad diets, though, have actually passed the test of time and are making some headway in the nutritional world.

                          Outlined below are four fad diets that are actually beneficial for your health and wellness. Read on to find out why you should consider adopting one (or more) of these healthy eating styles today.

                          An important concept you should keep in mind is to disregard the term “diet” as it is typically used. The word diet implies the idea of restriction and removal. Instead, think of the word diet in this context as a healthy eating lifestyle.

                          Let’s take a look at some of these healthy eating lifestyles that have been categorized, by no fault of their own, as fad diets.

                          1. The Paleo Diet

                          The paleo diet, or ancestral eating, is simply eating the way your paleolithic ancestors would have up to 10,000 years ago, or when the agriculture age began.

                          The advantage now is you don’t have to do this in a loin cloth, unless you want to… The focus of this diet is proteins, vegetables, some fruits, nuts and seeds and some healthy fats.

                          In the paleo diet, there aren’t any grains, starchy carbohydrates, sugars, or dairy.

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                          How Your Health Can Change With Paleo

                          The paleo diet is a good way to keep your blood sugar under control. It can also have a positive effect on type 2 diabetes, and can lower your risk of cardiovascular disease.

                          With this healthy eating lifestyle, people have also achieved good weight loss results and boast improved energy levels. [1]

                          It’s not just what’s in the paleo diet that’s important, it’s what’s NOT in it. There aren’t any processed and manufactured foods, junk foods, artificial ingredients or chemical additives.

                          Paleo is a way of eating that gets you more in tune with your body and, therefore, can provide a lot of benefits.

                          2. Whole30

                          The Whole30 diet is relatively new and owes its popularity to social media and the #Whole30 Instagram hashtag that allowed people to share and broadcast their success with the diet.

                          With Whole30 you are taking 30 days and focusing on nutritious whole foods such as meats, nuts and seeds, seafood, eggs, vegetables, and fruits.

                          During the month you are eliminating:

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                          • sugar
                          • alcohol
                          • legumes
                          • grains
                          • dairy
                          • soy

                          Whole30 is similar to paleo, but it goes a bit further eliminating sweeteners such as honey or maple syrup.

                          At the end of the 30 days, you strategically reintroduce those eliminated foods back into your diet to discover any possibility of health consequences from them or even potential food allergies.

                          Finding Out How Food Impacts You

                          Most people eat the same things so often and may not realize that certain foods are causing health consequences, as they’ve become accustomed to feeling lethargic and run down.

                          With Whole30 you get the chance to see how these foods may have a negative impact on your body. You’ll also reset your taste buds, which may have become desensitized from processed and artificial “foods” and excess salt.

                          This diet will help you regain your love of food… in a healthy way!

                          3. The Mediterranean Diet

                          The Mediterranean diet has been at the top of the list as a very effective diet for some time now.

                          For people in countries like Italy or Greece, this has simply been a normal way of life–along with higher activity levels, sunlight exposure, proximity to water, and lower stress.

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                          With the Mediterranean diet, the focus is on heart-healthy foods. It looks like this:

                          • Fruits & vegetables
                          • Whole grains
                          • Legumes & nuts
                          • Replacing butter with olive oil
                          • Using herbs and spices instead of salt
                          • Eating fish and poultry at least twice a week
                          • Moderate amounts of red wine

                          Help Your Heart & Overall Health With A Mediterranean Diet

                          Information from the Mayo Clinic shows that this diet reduces heart disease and lowers your “bad” LDL cholesterol. Studies involving 1.5 million people demonstrated that the Mediterranean diet was associated with a reduced risk of cardiovascular mortality, along with overall mortality. [2]

                          With all these benefits, this is definitely a “fad diet” that’s worth the hype.

                          4. The Alkaline Diet

                          The alkaline diet is about changing the foods you eat so that you put your body into an alkaline state and out of an acidic state. When your body is too far on the acidic side it can result in a condition called acidosis. This can lead to issues in your body such as upset stomach, breathing difficulties, headaches, weakness and, fatigue. In extreme cases, it can result in shock, coma, or death.

                          The goal is to get your body in a more alkaline state, which results in overall better health. The focus is on including alkaline boosting foods such as fruits, nuts, vegetables, and legumes. You’re also wanting to reduce acidic foods such as low quality beef and poultry, dairy, eggs, grains, and alcohol.

                          Pros & Cons With The Alkaline Diet

                          The benefits that come from this way of eating is that reduction in inferior quality foods, processed items and alcohol. You may feel improved energy levels, mental clarity and even better joint health.

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                          People also report weight loss but again this may come from the reduction in calories from junk and processed foods but this is not a bad thing at all.

                          One con with this diet is that the pH value of the food you eat might not have an impact on blood pH, as your body is able to balance this pretty well on a day-to-day basis.

                          Follow These Fads for Better Health and Wellness

                          There can be a danger in categorizing things as a fad diet because fads come and go. People are always looking for the next big thing or a quick fix.

                          The four examples above buck that status quo. These diets, though mainstream, actually can give you benefits and aren’t going to go away anytime soon because they work.

                          What makes these diets special is that they boast real whole foods and the eliminate processed and manufactured junk.

                          The Big Takeaway:

                          Whatever way you choose to eat, the focus needs to be on whole unprocessed foods. Look for the cleanest, local and most natural things you can find for the benefit of your overall health and wellness. Your body and mind will thank you.

                          Featured photo credit: Dan Gold via unsplash.com

                          Reference

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