If you’re a diligent follower of the keto diet, there comes a time when you run out of meal ideas. You have to make the best use out of the food you’re allowed. One of the keto diet staples is eggs.
Many studies are showing that egg yolks contain most of the nutrients found in an egg.
Egg yolks can be used in different ways throughout the food preparation process. For this article, we looked for keto-friendly egg yolk recipes that people love most.
Whether you follow science-based programs such as the Custom Keto Diet or you’re self-paced, here’s a list of the best of these recipes.
Best 5 Keto Egg Yolk Recipes
Whether you have some egg yolks leftover and you want a recipe for them, or you’re not a fan of egg whites and still want to stick to your diet plan, the following recipes will turn those yolks into delicious meals and sides.
1- Chai Tea and Creme Brulee
Sounds weird? Give it a try and you’ll wonder how you were living before this recipe!
- 4 egg yolks
- 1 3/4 cups of heavy cream
- 1 tbsp of black tea
- 1/8 tsp of ground cloves
- 1 tsp of ground cinnamon
- 1/2 tsp of ground ginger
- 3 tbsp of granulated erythritol (a zero-calorie sugar replacement)
- 1 tsp of cardamom seeds
- 1/2 tsp of vanilla
- 12 drops of stevia
First, preheat your oven to 300F. After that, you need to heat the following ingredients together: cinnamon, cream, tea, cardamom, ginger, and cloves in a pan over medium-low heat. As soon as steam starts to rise, you remove the pan. Leave it for 15 minutes and then remove all the solids using a fine-mesh strainer.
Beat the yolks with the erythritol until the mixture thickens and turns yellow. Slowly, you start adding the cream while stirring. Then, add the vanilla and the stevia extracts.
Pour this yellow cream into 6 small dishes. Set the dishes into a large pan and pour hot water around it.
Bake until the cream is slightly wobbly, for around 40 minutes. Take it out of the oven and let it cool down.
Then sprinkle some erythritol on top of the dishes. You need to heat the erythritol with a kitchen torch until it turns brown. This will let it caramelize properly.
2- Salted Caramel Chocolate Ice Cream
So, in honor of the impending summer, this list couldn’t be complete without at least a single ice cream recipe.
The added salt makes for a soft texture, and the chocolate chunks will leave you craving more of it.
- 6 tbsp of butter
- 1/2 cup of sweetener
- 2 tbsp of coconut sugar or 1 tbsp of molasses
- 1/2 tsp of vanilla extract
- 3/4 tsp of sea salt
- 1 1/2 cups of whipping cream
- 1 cup of almond milk
- 4 large egg yolks
- 1/4 tsp xanthan gum (a substitute for gluten)
- 3 ounces sugar-free dark chocolate
First, you set a bowl over an ice bath and keep aside. Now, get a saucepan and mix butter, sweetener, and coconut sugar. Cook them all for 5 minutes, be careful not to burn it.
Take that mix and stir in vanilla and salt. Then slowly start adding cream. Put the milk and stir again. After adding all of that together, you heat and cook again until the mix reaches 170 F.
In another bowl, you whisk the yolks and add 1 cup of the hot cream mixture. Use a saucepan to cook again while constantly whisking until it reaches 180 F.
Pour the custard into the bowl set over the ice bath and cool for 10 minutes. Then, wrap in plastic and chill for 2 hours.
You then sprinkle the xanthan gum on the surface. After that, pour the combination in the ice cream mixture and churn properly. You then add the chocolate and stir to mix well. Finally, cover in plastic wrap and freeze for 2 hours.
3- Lemon Sour Cream Pie
Giving up sugar and starch doesn’t mean you are deprived of recipes that are delicious. We bring you this low-carb lemon pie that won’t disappoint you.
- 1 press-in pie crust
- 1 cup of heavy cream
- 4 large egg yolks
- 1/3 cup of freshly squeezed lemon juice
- 1 tbsp of lemon zest
- 1/4 cup of chopped butter
- 1 tsp of lemon extract
- 1/4 tsp of xanthan
- 1/2 to 3/4 cup of powdered sweetener
- 1 cup of full-fat sour cream
Use a large saucepan and combine cream, egg yolks, lemon juice, and zest. Cook and whisk the mixture consistently until it thickens. This should take 5 to 8 minutes.
Take the mixture away from heat and add butter and lemon extract. You then sprinkle with xanthan gum and whisk properly. Take all of that and stir in sweetener. Keep adding until you’re satisfied with it.
After this, you whisk in sour cream and then pour into the pie. Put the pie in the refrigerator overnight. Finally, take it out and add your whipped cream topping.
4- Low-Carb Fettuccine
This is not your typical pasta, we know. This is a low-carb, flour-free pasta. With just cheese and yolk, this is a plate that tastes like mozzarella with pasta sauce on it.
- 1 cup of 2% milk shredded mozzarella
- 1 egg yolk
You start off by melting the cheese in the microwave for 1.5 minutes.
After you take it out, wait until it cools down and then add the egg yolk. Mix the yolk with the cheese until it looks yellow. Next, heat for 15 seconds.
Use a parchment paper and roll out the cheese to about quarter an inch thick. Make sure you don’t roll it too thin. You then slice it into strips and leave it to chill for 4 hours.
Boil water and add the fettuccine for 1 minute. Subsequently, you need to strain the pasta and immediately pour cold water over it.
Now you have your pasta ready to serve with any sauce that you like.
5- Paleo Caesar Dressing
This recipe will let you ditch all processed dressings available on the market. It’s lighter, more delicious, and way cheaper.
You can remove the goat cheese if you’re off dairy.
- 3 large garlic cloves
- 2-4 anchovy fillets
- 1 large egg yolk
- 1/2 cup of virgin olive oil
- 1 lemon, juiced
- 1 tsp of Dijon mustard
- 1 tsp of coconut aminos sauce
- Salt and pepper
First, grind garlic and anchovies in your food processor. Then, add the egg yolk to the mixture and continue mixing. Pour in the olive oil and the lemon juice slowly.
Add coconut sauce, mustard, salt, and pepper and combine. This homemade dressing can be stored in your refrigerator for up to 5 days.
Frequently Asked Questions About Eggs in Keto Diet
Eggs are a staple in the Keto diet. They’re a great source of protein and very low in calories.
Their cooking takes all shapes and forms and they need to be used fresh.
In this section, we’ll answer some of the most frequent questions about eggs in the keto diet.
How many eggs can you have on keto?
An egg will give you around 6 grams of protein, and almost no carbs. However, it’s not reasonable to take all your required protein from eggs.
The number of eggs that you consume per day has to be limited because of the cholesterol. Moreover, consuming too many eggs will put you over on fat intake.
How much is too much will vary from one person to another. Each body requires different amounts of macronutrients.
In addition, it’s crucial that you diversify your sources of protein and other dietary needs. Remember that losing weight in a healthy manner is the ultimate goal.
How do you keep leftover egg yolks fresh?
Leftover egg yolks should be treated with care. You should put them in airtight containers and always keep them in the refrigerator.
To protect the yolks from becoming dry, you can cover them with some cold water. Make sure to drain the water before you use them again.
Is it possible to freeze egg yolks?
Some people prefer to freeze the yolks. However, egg yolks quickly become gelatinous that you can’t use them later unless you treat them right.
To prevent them from getting gelatinous, you can use a pinch of salt or sugar. This depends on whether you plan to use them for sweet or salty recipes.
Doing so will protect the proteins available in the yolk from thickening.
However, if you decide to use them, you need to defrost them first in the refrigerator. Leave them there overnight and after that, you can use the yolks as you like.
Eggs are popular because they’re rich in nutrients. They’re easy to acquire and cook. However, if you are following a certain diet such as the keto diet, special attention should be paid to what kinds of ingredients you’re using with the eggs.
For people who have a million things on their minds, it’s hard to keep track of all these details. That’s why many turn to programs such as the Custom Keto Diet to have a personalized plan with all details laid out for them.
Keep your eyes on the results and you’ll see how this process turns into an enjoyable journey!