Quail Eggs – Can You Have Them On Your Keto Diet?

In a way, keto is the modern-day, upgraded, updated, embellished Atkins diet most of us have heard about at some point. What’s better about it is that keto is sustainable in the long run. But can you eat quail eggs on keto? Before we dive into this, let’s clarify some details about this diet trend that has become a lifestyle for so many people who are ready to swear by it.

In a nutshell, keto, short for ketogenic, is a type of low-carb diet, where you get more calories from fat and protein than you get from carbohydrates. Eating this way tricks the body into thinking it’s running low on sugar.

Keto Flu And Ketosis

The immediate consequence of this is known as the keto flu. There is nothing to worry about. It’s a natural process that occurs when the body gets used to extracting glucose from fat cells instead of getting it from carbs. It’s called “keto flu” because its symptoms of tiredness and lack of energy resemble those of the actual flu.

You’ll be past this in a few days, just be patient. Once the liver starts to produce ketones, your body enters a metabolic state that is known as ketosis, where your stored fat cells are used as the primary fuel for energy. Naturally, this will result in weight loss.

If you have decided to follow a Keto diet, because it concentrates on protein and fat, you want to find foods that are high in these macronutrients – especially foods that you can easily incorporate into your daily meals. And the tiny, speckled quail eggs are exactly this.

So, Can You Eat Quail Eggs On Keto?

Absolutely! Not only can you, but you also should! While they’re considerably smaller than chicken eggs, they’re creamier and don’t leave an aftertaste, even if you consume them raw. Eat quail eggs on keto because they are:

  • a great source of quality protein
  • very low in carbohydrates
  • packed with healthy fats and vitamins
  • easily accessible in your supermarket

raw quail egg in a spoon

Pretty awesome, right? Best of all? They are delicious! Quail eggs have many health benefits beyond weight loss. They are believed to help with alleviating symptoms of conditions such as Alzheimer’s and epilepsy.

Quail Eggs Are The Low-Carb Superfood Your Keto Diet Plan Needs

And the best thing about this is that you can eat quail eggs on keto anywhere and at any time.

If you want to be sure about the nutritional value, just think of it like this, one chicken egg equals five quail eggs. They can be prepared in a myriad of ways and you can safely have up to 15 per day. So just imagine having quail eggs for breakfast, lunch, and dinner because eggs are so versatile that they can be added to almost any meal.

Here are the macronutrient percentages for raw quail eggs, according to the USDA, that keto dieters are most interested in. The amount for 1 quail egg (9 grams):

  • Calories: 14
  • Protein: 1,2 g
  • Fat: 1 g
  • Carbohydrates: 0 g

3 fried quail eggs in a light blue bowl with fork

Breakfast all day sounds like heaven, doesn’t it? For your keto diet plan to succeed, make sure you have quail eggs in your fridge at all times. Here are a few example recipes for the main meals of the day that will show you how to eat quail eggs on keto:


  • Avocado-baked quail eggs – Crack 1-2 quail eggs (even 4, if you can fit them in) into avocado halves, season, and bake. It’s that simple!
  • Scrambled quail eggs – Crack and whisk 6 – 12 quail eggs, add salt, black pepper, and whatever meats and cheeses you would like, and scramble away.
  • Quail egg quiche – A traditional quiche recipe, adding any vegetable or low carb filling.


  • Chicken salad – Regular chicken salad, adding boiled quail eggs and low-carb mayonnaise. You can eat as a side or in a lettuce wrap.
  • Keto egg wraps – A vegetarian version of the chicken salad wrap, where you substitute chicken with avocado and whatever veggies you would like.
  • Spring soup – Delicious Asian soup topped with poached quail eggs.


  • Italian eggs in Purgatory – Quail eggs poached in tomato sauce, served with keto bread or roasted veggies.
  • Zucchini fritters – Deep-fried fritters with zucchini. Sounds weird but they’re actually delicious. Keep the 1 chicken egg = 4 quail eggs ratio for the best results.
  • Salmon frittata with quail eggs and broccoli – Another easy-to-make egg bake recipe that’s great for lunch or dinner. You can also add mushrooms, spinach, and a variety of vegetables to make it even tastier. Get your skillet ready!

Other Keto Superfoods To Have At Hand

The Keto diet limits carb intake to a maximum of 50 grams per day. This is a very low amount. Luckily, there are other keto superfoods that you can make alongside your quail eggs, and, with these, you don’t have to pull out your calorie calculator to keep track of the carbs. These foods are so low in carbs, that you can have enough of them to keep you satiated. They include:

  • Olives
  • Spinach, lettuce, and other leafy greens
  • Cauliflower, broccoli, and other cruciferous
  • Avocados
  • Mushrooms
  • Nuts and nut butters
  • Cheese
  • Low-carb mayonnaise and soy sauce
  • Chicken, bacon, beef, and other meats
  • Fish

How many keto recipes with quail eggs can you make with these? Loads of them! And you’ll find plenty on this site, from fancy caviar topped quail eggs to 5-minute keto scrambled eggs breakfast ideas. To get the best out of your diet, ensure that you include superfoods in your keto diet plan. Just make sure you understand what keto is about and the foods that you can safely include.

A low-carb diet will yield amazing weight loss results but you really have to stick to it. This isn’t hard at all if you consider the amazingly tasty foods that keto allows. Take the 1-minute quiz below to find out which keto meal plan is best for you and give it a try. There’s nothing to lose here! Quite on the contrary; there’s so much to win, starting with better health and a more confident you!

Now that you know that you can eat quail eggs on keto, it’s time to decide if you want to give this diet a go. It’s totally worth the try because the food is delicious and you won’t ever go hungry. It’s time to think about meal planning, shopping, and meal prepping. Don’t forget to buy some quail eggs next time you go to the supermarket and check out the rest of the site for more recipes.

Tip: Use the calorie calculator at the bottom of the page to see how many calories you should consume to lose weight in a healthy and sustainable way.

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