Keto Quail Egg Breakfast with Bacon and Avocado
Quail eggs are small but rich, one quail egg roughly equals a quarter of a chicken egg. Eight quail eggs make a single breakfast portion, taste more delicate and contain proportionally more yolk. Together with crispy bacon and half an avocado, they turn into a complete keto breakfast. Per serving: 3 g net carbs, 26 g protein, 38 g fat.
Key Takeaways
- Prep time: approx. 12 minutes.
- Approx. 3 g net carbs and 38 g fat per serving.
- Ingredients: 8 quail eggs, bacon, avocado, butter, chives.
- Refined keto breakfast with a high yolk ratio and healthy fats.
Ingredients
One serving is designed as a breakfast portion.
| Amount | Ingredient | Note | ||
|---|---|---|---|---|
| quail eggs | - | |||
| bacon | in strips | |||
| in strips | ||||
| avocado | ½ avocado | |||
| ½ avocado | ||||
| butter | - | |||
| fresh chives | 1 tbsp | |||
| 1 tbsp | ||||
| salt | to taste | |||
| to taste | ||||
| pepper | to taste | |||
| to taste | ||||
Preparation
-
Bacon
approx. 5 minutes30 g bacon in strips Render 30 g of bacon without extra fat until crispy, then remove from the pan.
-
Fry the quail eggs
approx. 3 minutes8 quail eggs 10 g butter Heat 10 g of butter in the bacon fat. Crack 8 quail eggs into a bowl, slide them into the pan and let them set over low heat for 90 seconds.
-
Plate
approx. 4 minutes80 g avocado ½ avocado 5 g fresh chives 1 tbsp Halve and season the avocado. Arrange the eggs, bacon and avocado on a plate and sprinkle with chives.
You did it! Enjoy every delicious bite.
Tips for quail eggs
- Cut the shell open, do not crack it, the shell is very sturdy but the membrane underneath is thread-like.
- Snip into the blunt end with small scissors and let the egg slide into a bowl.
- Low heat: quail eggs cook extremely fast and turn rubbery if the heat is too high.
- Plan on approx. 6 to 8 quail eggs per person for breakfast, they equal about 2 chicken eggs.
- Open the avocado right before serving, otherwise it browns. A squeeze of lemon juice delays the discoloration.
Why this breakfast fits keto
Quail eggs contain around 13 g of fat, 13 g of protein and 0.4 g of carbs per 100 g, a higher fat ratio than chicken eggs. Eight quail eggs weigh approx. 80 g and deliver about 10 g of protein and 10 g of fat. Bacon (30 g) contributes around 12 g of fat and no carbs. Half an avocado (80 g) provides around 12 g of fat, 7 g of fiber and just 1.5 g of net carbs, making it one of the most valuable keto foods around.
Source: USDA FoodData Central – Egg, quail, whole, fresh , USDA FoodData Central – Avocado, raw
How can I vary this breakfast?
Instead of bacon, thinly sliced air-dried ham (Serrano, Parma) works well, just crisp it briefly in a dry pan. If you have no chives, use parsley or a touch of fresh tarragon. For a spicy kick, add a few drops of hot sauce directly onto the yolk. Alternatively with chicken or turkey: 8 quail eggs roughly equal 2 chicken eggs (around 100 g total), so the breakfast also works with regular eggs while the yolk-to-white ratio and the nutrition stay almost identical. To swap the bacon, 30 g of crisped turkey breast strips or thin turkey ham slices also work, but add 5 g of extra butter to the pan since turkey ham releases hardly any fat of its own.
Nutrition values
| Nutrient | Per 100 g | Per serving | Keto context |
|---|---|---|---|
| Calories | approx. 230 kcal | approx. 470 kcal | Filling breakfast. |
| Filling breakfast. | |||
| Fat | approx. 19 g | approx. 38 g | From yolks, bacon, avocado, butter. |
| From yolks, bacon, avocado, butter. | |||
| Net carbs | approx. 1.5 g | approx. 3 g | Low, mainly from avocado. |
| Low, mainly from avocado. | |||
| Sugar | approx. 0.5 g | approx. 1 g | Only from the avocado; eggs and bacon contain none. |
| Only from the avocado; eggs and bacon contain none. | |||
| Protein | approx. 13 g | approx. 26 g | From eggs and bacon. |
| From eggs and bacon. | |||
| Salt | approx. 0.7 g | approx. 1.8 g | Bacon brings the salt. |
| Bacon brings the salt. | |||
Note: Nutrition values are estimated averages per 100 g and per serving and may vary depending on ingredients, brands, portion size, and preparation. They do not replace individual nutrition or medical advice.
FAQ
Where can I buy quail eggs?
In well-stocked supermarkets (often at the fresh-foods counter), from poultry butchers and at farmers' markets. They are usually sold in packs of 12 and keep refrigerated for around 3 weeks.
Are quail eggs healthier than chicken eggs?
They are no "superfood", but they have a slightly higher yolk ratio and more vitamin B12 and iron per gram. They are also tolerated by many people with a chicken-egg allergy, though that should always be confirmed by a doctor.
How many quail eggs per day are okay?
On keto and a mixed diet there is no strict upper limit. Eight quail eggs equal about two chicken eggs and are perfectly fine as a breakfast portion.
Does this breakfast fit a keto weight-loss plan?
Yes. With 26 g of protein and 3 g of net carbs it keeps most people full until lunch. At 470 kcal it is a full breakfast though, so the avocado portion is the place to adjust if you need it lighter.