Keto Spinach Eggs Recipe (3g Net Carbs)
A Turkish-style spinach and eggs skillet finished with a yogurt-butter topping at 3g net carbs per serving. Ready in 15 minutes. Serves 2 with 340 calories, 20g protein, and 26g fat each. The technique that carries the dish: sizzled butter with dried mint and Aleppo pepper poured over cool yogurt, spooned across just-set eggs on a bed of wilted spinach. Built for keto, low-carb, and vegetarian keto eaters who want more than plain scrambled eggs for breakfast, brunch, or dinner.
Why This Works on Keto
Eggs at 0.5g carbs each and spinach at 1g per cup cooked are two of the safest keto ingredients on the shelf.
The Turkish yogurt-butter finish (called cilbir when built with poached eggs) adds richness and acid without meaningful carb creep: 1/4 cup full-fat Greek yogurt runs 2g carbs, and the butter contributes 0g. Total 3g per serving with a strong 20g protein hit and plenty of fat to hold satiety.
The dish leans on technique rather than ingredient volume, which is why it works so well on keto. Foaming butter with dried mint releases a menthol-adjacent aromatic compound that cuts the richness. Aleppo pepper adds warmth without heat.
For more on this, take a look at our low carb meals guide.
For more on this topic, check out our guide on keto avocado smoothie.
Keto Spinach Eggs Recipe
Ingredients
- 3 cups of spinach
- 4 eggs
- 3 tbsp. olive oil
- 2 oz. water
- 1 medium onion
- Salt and pepper to taste
Topping
- 3 tbsp. strained Greek yogurt
- 2 tbsp. butter
- 1 tsp. sumac
Instructions
- Begin by straining the Greek yogurt. Place a wire strainer over a large mixing bowl and cover the strainer with several layers of paper towels. Put 5 tablespoons of Greek yogurt on the paper towel, then place it in the refrigerator. The water in the yogurt will filter through the paper towel and slowly flow into the container below, thus draining the yogurt and making it solid.
- After 4-5 hours, take the dried and solidified yogurt out on a clean plate, mix it with a wooden spoon, and set it aside to use as a topping. Thoroughly clean the fresh spinach, wash it, and drain the water. Chop it finely and set aside. While waiting for the spinach, finely chop the onion. Preheat a wide-bottomed skillet, add the olive oil, and after the olive oil heats up, add the onions and fry them. When the onions start to fry, add the spinach and let it simmer for 3-5 minutes.
- Add water, and when the water boils, cook the spinach on low heat for 5 minutes. After the spinach has completely absorbed the water, add salt and pepper. Make room for 4 eggs in round shapes on the spinach. Carefully crack the eggs into these holes. Cover the lid of the skillet, reduce the heat, and cook for another 3-4 minutes. Meanwhile, heat a small pan to start preparing the topping.
- Preheat the pan and add the butter. Add sumac to the melted butter and fry for a minute. Pour the butter sauce over the spinach eggs. Then place 2 tablespoons of strained yogurt on it at intervals.
Bon Appétit!
Video
Notes
Nutrition
Ingredient Notes
Baby spinach wilts fast and does not need chopping; mature spinach needs stemming and rough chopping. Fresh only. Frozen spinach carries too much water and washes out the eggs. Full-fat Greek yogurt (Fage 5%, Chobani whole milk) for the topping.
Skip 0% or 2% Greek yogurt which contains added stabilizers and disrupts the macro split. European-style butter (Kerrygold, Plugra) has higher butterfat and browns cleaner. Aleppo pepper (pul biber) is worth sourcing; it is the flavor of this dish.
Substitute a mix of sweet paprika and a pinch of red pepper flakes if you cannot find it. Dried mint from a Middle Eastern grocer has more oil than the supermarket version. Fresh garlic mashed into the yogurt with salt.
On a similar note, our carrot ginger soup recipe article has more practical tips.
Tips and Variations
Whisk 2 tbsp Greek yogurt per serving with 1 minced small clove garlic and a pinch of salt. Let it sit at room temperature while you cook. Melt 2 tbsp butter in a small saucepan until foaming, add 1 tsp Aleppo pepper and 1/2 tsp dried mint, swirl 30 seconds off the heat.
Wilt spinach in the same pan you will cook the eggs, 60 seconds in olive oil. Push to the sides, crack eggs into the center, cover for 3 minutes for a set white and runny yolk. Spoon garlic yogurt around the eggs, drizzle the hot spiced butter over the yogurt, serve immediately.
For a dairy-free version, use coconut yogurt and coconut oil in place of yogurt and butter. For higher-protein, add 2 poached eggs per serving instead of one and stir in 2 oz crumbled feta (1g carbs). For a spicier version, double the Aleppo pepper.
Serve with 1 slice keto seed bread for dipping (many recipes come in at 2g carbs per slice).
Storage and Reheating
Best made fresh; the yogurt topping separates on refrigeration. If needed, store cooked eggs and spinach up to 1 day in a covered container. Reheat gently in a covered skillet on low with 1 tbsp water for 3 minutes. Skip the microwave; it overcooks the yolk. Prepare fresh yogurt and butter topping the day you serve. Not suitable for freezing.
