Turkish · breakfast, dinner

Keto Turkish Eggs with Minced Beef (Kıymalı Yumurta)

Keto Turkish Eggs with Minced Beef (Kıymalı Yumurta) — from Refika's Kitchen's cooking video Watch how it’s made · 8:56

Video by Refika's Kitchen on YouTube · Open on YouTube

25 minServes 2404 kcal a serve
  • Keto (7 g net carbs a serve)
  • Gluten-free ingredients
  • Nut-free

Contains: Egg, Milk. Check labels on stock, sauces and spice mixes.

Beef mince and three eggs give about 25 g protein for 7 g net carbs a serve, with no flour or sugar, and it is rich in vitamin B12, selenium and zinc.

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Ingredients 9

Method

Tap a time to watch that step in the video.

  1. Heat a large pan well and brown the beef mince over high heat, breaking it up with a wooden spatula so it turns fine and soft. 1:34
  2. When the mince turns from red to grey and releases its juices, add the onion and a little of the salt, and keep pressing out any lumps. 2:12
  3. Lower the heat and cook, stirring often, until the onion softens and almost disappears into the meat, about 5–6 minutes (add a splash of water if bits stick). 2:55
  4. At the lowest heat add a lump of the butter and cook about 1½ minutes more, until the mince is deep brown and juicy. 3:54
  5. Season with the black pepper and grated nutmeg. 4:19
  6. Add the rest of the butter. Crack in the eggs one at a time, slide each yolk aside and stir the white into the mince, keeping the yolks whole on top (or separate them in a bowl first). 4:45
  7. Sprinkle the eggs with a pinch of salt, cover for about 1 minute until the whites set, then scatter with parsley and red pepper flakes, stirring through any still-glossy white. 5:40

Tip. Serves 2 (our estimate). In Turkey it is eaten with warm bread to dip in the yolks; for low carb, have it with a tomato and cucumber salad. Lamb or chicken mince works too; Refika's mum adds a squeeze of lemon.

The method is a summary in our words — the video shows every step.

One serve gives you 1 of 2

Energy404 kcal1,690 kJ
Protein25 g50% of a day
Fibre1.7 g6% of a day
Carbohydrate8.7 g7 g net · 4.1 g sugars3% of a day
Fat30 g14 g saturated38% of a day
Sodium820 mg36% of a day

Where the energy comes from one serve

  • Net carbs 7%
  • Protein 25%
  • Fat 68%

Fits keto: 7 g net carbs a serve, with 68% of the energy from fat.

Vitamins & minerals % of a day, one serve · tap for more

Vitamin B12 High99%

2.4 µg a serve, mostly from double-ground beef mince (64%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.

Selenium High64%

35 µg a serve, mostly from eggs (65%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Vitamin K High44%

53 µg a serve, mostly from parsley (93%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.

Zinc High42%

4.6 mg a serve, mostly from double-ground beef mince (77%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Vitamin A High25%

226 µg a serve, mostly from eggs (49%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Vitamin B6 High23%

0.4 mg a serve, mostly from double-ground beef mince (52%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Iron Source16%

2.9 mg a serve, mostly from double-ground beef mince (50%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Folate Source14%

58 µg a serve, mostly from eggs (57%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Vitamin C Source11%

9.6 mg a serve, mostly from onion (58%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Vitamin D Source10%

1.9 µg a serve, mostly from eggs (86%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.

Vitamin E Source10%

1.4 mg a serve, mostly from eggs (52%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

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Potassium9%

430 mg a serve, mostly from double-ground beef mince (44%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Omega-38%

0.1 g a serve, mostly from eggs (40%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.

Magnesium7%

31 mg a serve, mostly from double-ground beef mince (38%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Calcium6%

82 mg a serve, mostly from eggs (46%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works

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Recipe and video by Refika's Kitchen; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.