Warm, Fulfilling Egg and Green Bean Salad

Certified nutritionist

Elina Balode

"When it comes to the ketogenic diet, there's one humble ingredient that often gets overlooked, and that's the incredible egg. Eggs have been a staple in our diets for centuries, but they have unfairly garnered a bad reputation over the years. In this article, we'll explore why eggs are not only a fantastic fit for the ketogenic diet but also a nutritional powerhouse with numerous health benefits. We'll also share some easy, simple, delicious, and cheap keto recipes that incorporate eggs to show you just how versatile and tasty they can be."

The Keto Connection

The ketogenic diet, or keto for short, is a low-carbohydrate, high-fat diet that encourages the body to enter a state of ketosis, where it burns fat for energy instead of carbohydrates. Eggs are a perfect fit for this diet for several reasons:

Low in Carbs:

One large egg contains less than one gram of carbohydrates, making it an ideal choice for those looking to keep their carb intake low.

High in Healthy Fats:

Eggs are rich in healthy fats, especially monounsaturated and polyunsaturated fats, which are essential for a successful ketogenic diet.

Protein Powerhouse:

Eggs are an excellent source of high-quality protein, which is essential for maintaining muscle mass and keeping you feeling full and satisfied on a keto diet.

Delicious and Easy Keto Recipes

Now, let's explore some delightful keto recipes that feature eggs as a star ingredient:

Keto Avocado and Egg Breakfast:

Slice an avocado in half, remove the pit, and scoop out a bit of the flesh to create a well. Crack an egg into each half, season with salt, pepper, and your favorite keto-friendly herbs, then bake until the egg is set.

Keto Spinach and Feta Omelet:

Whisk eggs and pour them into a hot, greased skillet. Add a handful of fresh spinach and crumbled feta cheese. Cook until the eggs are set, then fold it in half for a delicious omelet.

Keto Deviled Eggs:

Boil some eggs, slice them in half, and remove the yolks. Mix the yolks with mayonnaise, Dijon mustard, and a pinch of paprika. Spoon the mixture back into the egg whites for a tasty snack or appetizer.

Keto Egg Salad:

Hard-boil a few eggs, chop them up, and mix with mayonnaise, mustard, celery, and seasonings. Serve over a bed of fresh greens or wrapped in lettuce leaves for a satisfying meal.

Busting the Bad Egg Myth

Eggs have long been misunderstood due to concerns about cholesterol levels. However, recent research has shown that dietary cholesterol has a minimal impact on blood cholesterol levels for most people. In fact, eggs offer a host of health benefits:

Nutrient-Rich:

Eggs are packed with essential nutrients like vitamins A, D, E, and B-complex vitamins. They also contain important minerals such as iron, selenium, and zinc.

Eye Health:

Eggs are rich in antioxidants like lutein and zeaxanthin, which can help protect your eyes from age-related degeneration.

Brain Booster:

The choline found in eggs is crucial for brain health and development, making eggs a smart choice for people of all ages.

Weight Management:

The combination of protein and healthy fats in eggs can help you feel fuller for longer, making it easier to manage your weight on a keto diet.

Egg and bean salad recipe:

Ingredients:

• 100g green beans

• 100g eggs

• 30g spinach

• 10g sesame seeds

• Drizzle of olive oil

• Pinch of chili powder (optional)

• Pinch of garlic (optional)

Instructions:

1. Fry the green beans (stewed or boiled) in a pan with a little olive oil, chilli flakes and chopped garlic until slightly crisp. Other herbs or spices can be used instead, but not salt.

2. When the beans are almost ready, stir in the spinach.

3. In a saucepan, bring the water to a boil, when it is bubbling, put the eggs in and cook until the desired consistency (about 10 minutes), then cool and peel.

4. Cut the eggs in half, mix with the beans, sesame seeds (if desired, roast them in a frying pan beforehand without additional oil) and spinach.

5. Serve. :)

Eggs are a keto dieter's best friend, offering a low-carb, high-fat, protein-packed source of nutrition. They are bursting with health benefits and can be used in a variety of easy, simple, delicious, and cheap keto recipes. So, the next time you're planning your ketogenic meals, don't forget to include eggs—they're a versatile superfood that deserves a place on your plate.