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Keto Spinach and Quail Eggs – Recipe

In a world where health-conscious eating is becoming increasingly popular, the ketogenic diet has emerged as a frontrunner for those seeking both weight loss and overall well-being. This low-carb, high-fat diet has redefined the way we approach food, challenging traditional notions of what’s possible in the kitchen. Today, we’ll delve into the culinary delights of the keto lifestyle by introducing you to a mouthwatering dish that combines the richness of quail eggs with the vibrant goodness of spinach. Join us on this gastronomic journey as we explore the Keto Spinach and Quail Eggs Recipe—a delectable twist on healthy eating that’s as satisfying to the taste buds as it is to your waistline.

Quail Eggs: A Tiny Nutritional Powerhouse

Unveiling the Quail Egg

Quail eggs, though small in size, pack a substantial nutritional punch. They are a rich source of high-quality protein, providing all nine essential amino acids that your body needs. These miniature marvels also offer essential vitamins and minerals, including B vitamins, iron, and zinc. What makes quail eggs particularly intriguing for keto enthusiasts is their low carb content—virtually zero carbs per egg!

The Benefits of Quail Eggs on Keto

  1. Protein-Packed Goodness: Quail eggs are an excellent source of protein, helping you maintain lean muscle mass while shedding unwanted pounds.
  2. Nutrient Density: These eggs are loaded with vitamins and minerals, ensuring you get essential nutrients even on a low-carb diet.
  3. Carb-Friendly: With negligible carbs, quail eggs are a keto-friendly option that won’t derail your daily carb limit.

The Power of Spinach in Keto Cooking

Spinach: A Leafy Green Superhero

Spinach has long been revered as a nutritional powerhouse in the world of healthy eating. This leafy green is rich in vitamins A and C, as well as a variety of essential minerals. But what truly sets spinach apart in keto cooking is its incredibly low carb count, making it a versatile ingredient for creating delicious, keto-compliant dishes.

Spinach’s Role in Keto

  1. Low Carb Content: Spinach is one of the lowest-carb vegetables available, making it a staple for keto dieters.
  2. Fiber Richness: It’s also high in fiber, aiding in digestion and providing a feeling of fullness.
  3. Versatile: Spinach can be used in a multitude of keto recipes, from salads to omelets, and, of course, our Keto Spinach and Quail Eggs Recipe.

Keto Spinach and Quail Eggs

Preparation time: 5 minutes
Cooking time: 15 minutes⠀⠀⠀⠀⠀⠀⠀⠀⠀
🍽 Servings: 1⠀⠀⠀⠀⠀⠀⠀⠀⠀
¼ cup Red onion, sliced into half-moons⠀⠀⠀⠀⠀⠀⠀⠀⠀
5 oz. Spinach⠀⠀⠀⠀⠀⠀⠀⠀⠀
1 oz. Broccoli⠀⠀⠀⠀⠀⠀⠀⠀⠀
3 Quail Eggs⠀⠀⠀⠀⠀⠀⠀⠀⠀
1 tbsp. Olive oil⠀⠀⠀⠀⠀⠀⠀⠀⠀
1 tsp. Pumpkin seeds, ground⠀⠀⠀⠀⠀⠀⠀⠀⠀


1. In a pan add olive oil and add the onion and broccoli. Cook for 5 minutes.⠀⠀⠀⠀⠀⠀⠀⠀⠀
2. Add the spinach and cook 5 minutes. Season with salt and stir.⠀⠀⠀⠀⠀⠀⠀⠀⠀
3. Crack 3 quail eggs in the pan and scramble them with the spinach. Cook 3 minutes.⠀⠀⠀⠀⠀⠀⠀⠀⠀
4. Serve topped with 1 tsp. ground pumpkin seeds and enjoy!⠀⠀⠀⠀⠀⠀⠀⠀⠀
➡️ Nutritional Information:⠀⠀⠀⠀⠀⠀⠀⠀⠀
Energy – 219 kcal⠀⠀⠀⠀⠀⠀⠀⠀⠀
Protein – 9.1g⠀⠀⠀⠀⠀⠀⠀⠀⠀
Fat – 17.8g⠀⠀⠀⠀⠀⠀⠀⠀⠀
Carbohydrates – 5.6g 


The Keto Spinach and Quail Eggs Recipe is a testament to the fact that healthy eating can be delicious and satisfying. With quail eggs providing protein-packed goodness and spinach adding a nutritious twist, this dish is a must-try for anyone following a keto lifestyle. Say goodbye to bland diet food and indulge in a meal that’s as good for your taste buds as it is for your body. Bon appétit!


Q1. Are quail eggs easy to find?
A1. Quail eggs can often be found in specialty or gourmet food stores. You may also find them at farmer’s markets or online.

Q2. Can I substitute regular eggs for quail eggs in this recipe?
A2. Yes, you can use regular chicken eggs, but keep in mind that the cooking time will be different.

Q3. Is the Keto Spinach and Quail Eggs Recipe suitable for vegetarians?
A3. Yes, this recipe is vegetarian friendly as long as eggs are part of your diet.

Q4. What other vegetables can I add to this dish?
A4. You can experiment with other low-carb vegetables like mushrooms or bell peppers for added flavor and variety.

Q5. Is this recipe suitable for meal prep?
A5. Absolutely! You can make a batch of these and store them in the fridge for a quick and healthy keto-friendly meal option.