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Turkish eggs are a popular breakfast recipe and this is my low carb, keto friendly version made with kale and red onion.
Eggs should be part of a healthy keto diet - they are nature's perfect food. Eggs are zero-carb, high in micronutrients such as choline and vitamin B12, and they are also a good source of quality protein.
Kale is a great source of vitamin A, C and potassium and is perfect for those who watch their carb intake. Finally, avocado is the ultimate anti keto-flu food. It’s one of the best sources of potassium, a good source of magnesium, and monounsaturated fats which are known to protect against heart disease.
The paprika, chili grass-fed butter drizzle makes it a flavour bomb against the soft egg yolks and creamy yogurt. A super easy, one pot classic that’s perfect for a late brunch.
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Hands-on Overall
Nutritional values (per serving)
Net carbs6.9 grams
Protein12.1 grams
Fat28.2 grams
Calories333 kcal
Calories from carbs 8%, protein 15%, fat 77%
Total carbs10.3 gramsFiber3.4 gramsSugars4.2 gramsSaturated fat12.4 gramsSodium187 mg(8% RDA)Magnesium37 mg(9% RDA)Potassium447 mg(22% EMR)
Ingredients (makes 4 servings)
Yogurt topping:
- 1/2 cup + 1 tbsp full-fat yogurt (140 g/ 5 oz)
- 1 tsp each lemon zest and lemon juice
- 1 garlic clove, minced
- 1 tbsp chopped cilantro
- sea salt, to taste
- 1 tsp extra virgin olive oil
Eggs:
- 2 tbsp butter or ghee (28 g/ 1 oz)
- 1 medium red onion, sliced (100 g/ 3.5 oz)
- 200 g finely chopped kale (7 oz)
- 1 tbsp butter or ghee (14 g/ 0.5 oz)
- 4 large eggs
Spicy butter sauce:
- 2 tbsp butter or ghee (28 g/ 1 oz)
- 1/2 tsp paprika
- 1 tsp chili or tomato flakes
Topping:
- 1/2 medium avocado, sliced (75 g/ 2.5 oz)
- 1/4 tsp black pepper
- chili flakes and sea salt, to taste
- 2 tbsp pine nuts (17 g/ 0.6 oz)
- 1 tsp Sriracha sauce (you can make your own)
Instructions
- Mix all the yogurt ingredients together in a small bowl and set aside: yogurt, lemon juice and zest, garlic, cilantro, salt and olive oil.
- Heat 1 oz butter in a cast iron pan. Fry the onions on a low-medium heat for 2 minutes until soft.
- Add the kale and cook for a further 2 minutes. Stir to combine.
- Make 4 wells in the mixture. Add a small knob of butter (total of about 1/2 oz) to each hole to prevent sticking.
- Crack open the eggs, one into each well. Allow to cook for 6 – 8 minutes until the egg whites are set and the yolks soft, or to your liking. Remove from the heat.
- In a separate saucepan, melt the remaining 1 oz butter and add the paprika, chilli or tomato flakes and a pinch of salt. Simmer for 30 seconds until bubbling. Remove from the heat.
- Top the eggs with sliced avocado and yogurt.
- Drizzle with spiced butter and sprinkle with pine nuts. Season with extra salt, pepper and chili flakes.
- Drizzle with Sriracha sauce and serve immediately!
Ingredient nutritional breakdown (per serving)
| Net carbs | Protein | Fat | Calories |
|---|
| Yogurt, plain (full-fat, Greek style, 5% fat) |
| 1.3 g | 3.2 g | 1.8 g | 34 kcal |
| Lemon zest (peel), fresh |
| 0 g | 0 g | 0 g | 0 kcal |
| Lemon juice, fresh |
| 0.1 g | 0 g | 0 g | 0 kcal |
| Garlic, fresh |
| 0.2 g | 0 g | 0 g | 1 kcal |
| Coriander (cilantro), fresh |
| 0 g | 0 g | 0 g | 0 kcal |
| Salt, sea salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Olive oil, extra virgin |
| 0 g | 0 g | 1.1 g | 10 kcal |
| Butter, unsalted, grass-fed |
| 0 g | 0.1 g | 5.8 g | 51 kcal |
| Onion, red, fresh |
| 1.6 g | 0.3 g | 0.1 g | 10 kcal |
| Kale, curly, fresh |
| 1.8 g | 1 g | 0.2 g | 14 kcal |
| Butter, unsalted, grass-fed |
| 0 g | 0 g | 2.9 g | 25 kcal |
| Egg, whole, fresh, raw (free-range or organic eggs) |
| 0.4 g | 6.3 g | 4.8 g | 72 kcal |
| Butter, unsalted, grass-fed |
| 0 g | 0.1 g | 5.8 g | 51 kcal |
| Paprika, spices |
| 0.1 g | 0 g | 0 g | 1 kcal |
| Peppers, chile (chili), flaked and dried, spices |
| 0.4 g | 0.2 g | 0.2 g | 4 kcal |
| Avocado, fresh |
| 0.3 g | 0.4 g | 2.7 g | 30 kcal |
| Pepper, black, spices |
| 0 g | 0 g | 0 g | 0 kcal |
| Peppers, chile (chili), flaked and dried, spices |
| 0 g | 0 g | 0 g | 0 kcal |
| Salt, sea salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Pine nuts |
| 0.4 g | 0.6 g | 2.9 g | 28 kcal |
| Sriracha chili sauce, hot sauce |
| 0.2 g | 0 g | 0 g | 1 kcal |
| Total per serving |
| 6.9 g | 12.1 g | 28.2 g | 333 kcal |
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