Eggs are incredibly healthy for you, and you can enjoy them to your heart’s content on the ketogenic diet. Here’s a great, low-carb recipe for the classic spinach and cheese omelet:

Ingredients

Non stick cooking spray
4 eggs
1/4 cup shredded sharp cheddar
1 Tablespoon of your favorite fresh herb, such as parsley or chives
Salt and cayenne pepper, to taste

Directions

Spray a large frying pan to coat with non-stick cooking spray.  Combine eggs, a sprinkle of salt and the cayenne pepper in a bowl, and whisk with a fork. Pour into skillet and cook until mostly done but still moist. Remove from heat.

Add most of the spinach and cheese. Top with chives or parsley. Use spatula to lift up the edges of the omelet and fold in half. Sprinkle with remaining spinach and cheese. Add additional herbs to taste.

You’ll hardly miss the carbs in this delicate, egg-white soufflé made rich and savory with creamy goat cheese and fresh mushroom slices.

Ingredients

1/2 cup egg whites
3 Tablespoons butter
1/2 cup mushroom slices
Half a medium tomato, sliced thin
Salt and pepper to taste
1/2 cup crumbled fresh goat cheese

Directions

Preheat oven to 400 degrees. Into an oven-safe pan such as a cast-iron skillet, add the mushrooms and butter and sauté together until mushrooms are soft. Place tomato slices over mushroom. Into a bowl, combine egg whites with salt and pepper. Use a whisk to beat eggs until soft peaks form. Quickly fold the crumbled goat cheese into egg white mixture and pour on top of the tomatoes and mushrooms.

Bake for approximately 8 minutes. Remove from oven and flip soufflé over onto serving plate.

Yields 1 serving.
Total Carbs: 6 grams per serving