Quail eggs are a stellar keto choice: ~0.4g net carbs per 100g, with balanced fat (11g) and quality protein (13g). Tiny but nutrient-dense (B12, riboflavin, selenium, choline), they’re great for snacks, salads, and meal prep—about 5 quail eggs ≈ 1 large chicken egg.
Quail eggs are a stellar keto choice: ~0.4g net carbs per 100g, with balanced fat (11g) and quality protein (13g). Tiny but nutrient-dense (B12, riboflavin, selenium, choline), they’re great for snacks, salads, and meal prep—about 5 quail eggs ≈ 1 large chicken egg.
Per 100g (raw)
Source: USDA FoodData Central
Boil 2–3 minutes, peel, halve, and place over greens with bacon, avocado, and olive-oil dressing.
Hard boil 3–4 minutes, crack shells, then marinate in soy sauce or tamari with star anise and tea for 24 hours.
Hard boil and peel, then pickle in vinegar, salt, and spices for a tangy, long-lasting keto snack.
Mix yolks with mayonnaise, mustard, and paprika; pipe back for elegant, bite-sized appetizers.
Fry several in hot bacon fat until edges crisp; season simply with salt and pepper.
Wrap hard-boiled eggs in seasoned ground pork or sausage; bake or fry for a protein-dense treat.