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If you’re on a ketogenic diet or paleo diet, you have no better friend than delicious pasture-raised eggs! Pastured eggs like ours are packed with protein, healthy fats and cholesterol, and omega-3 fatty acids. They are a perfect addition to a keto or paleo diet. Also, they’re delicious!

These five keto and paleo friendly egg recipes highlight the rich flavor of Rafter W Ranch pastured eggs.


Eggs in Hell or Shakshuka

  • 4 Tbsp olive oil
  • 2 cloves garlic, minced
  • 1 medium onion, chopped
  • 1 can (28 oz.) tomato sauce or 3 1/2 cups homemade tomato sauce
  • 6 eggs
  • 1 tsp minced fresh parsley
  • 2 tsp red pepper flakes
  • 2 tsp paprika
  • salt and black pepper to taste

In a large cast iron or Dutch oven, heat the oil over medium heat. Saute onions and garlic until soft, about 4 minutes. Stir in parsley, red pepper, and paprika. Add tomato sauce and bring to a simmer for 5 minutes. Taste and season with salt and pepper. Gently break each egg into the sauce. If you prefer hard-cooked eggs, spoons some sauce over the eggs. If you prefer runny yolks, leave them bare. Cover pan, reduce heat to low and cook for 5-8 more minutes until eggs reach desired doneness.


Turkey Bacon, Spinach, and Goat Cheese Frittata

  • 6 eggs
  • 1/4 cup heavy cream
  • 4 slices of turkey bacon, chopped
  • 4 T butter
  • 2 cups baby spinach
  • 2 garlic cloves, minced
  • 4 oz (1/2 cup) goat cheese
  • 1 tsp salt
  • 1/4 tsp black pepper

Preheat oven to 400 degrees F. Whisk eggs, cream, and 1/2 tsp salt together and set aside. Cook bacon in butter over medium-high heat until crispy, about 8-10 minutes. Remove from pan with a slotted spoon and pour off all but 2 Tbsp of the fat. Add the garlic, remaining salt, pepper, and spinach. Cook, stirring, until the spinach is wilted, less than one minute. Add the bacon back to the pan and stir to evenly distribute. Pour egg mixture into the skillet and scatter the top with goat cheese. Cook for a minute or so until the edge of the eggs begins to set, then move to heated oven. Bake frittata until eggs are set, about 8-10 minutes. For a browned, crispy top, run the frittata under the broiler for a minute at the end of baking.


Turkey Bacon, Egg, and Avocado

  • 1 avocado
  • 2 eggs
  • 1 piece of cooked turkey bacon, crumbled
  • salt and pepper to taste

Preheat the oven to 425 degrees F. Slice avocados in half lengthwise and twist to separate. Remove the pit and scoop out roughly 1 Tbsp avocado to create a larger cavity. Place avocado in a baking dish or muffin pan to keep them stable while baked, and gently crack an egg into each half. Season with salt and pepper, then top with bacon. Bake for 15-20 minutes.


Turkey Sausage with Eggs

  • 1 lb  turkey sausage (casing removed, if any)
  • 2 Tbsp oil
  • 1 small onion, chopped
  • 2 serrano chiles, seeded and chopped
  • 8 eggs
  • 1/2 cup queso blanco or Monterey jack cheese
  • 1/4 cup cilantro, chopped
  • 1 diced avocado (optional)
  • 1/2 cup salsa (optional)

Over medium heat, cook sausage in oil until browned, about 8 minutes. Drain off any excess oil. Cook onion for 2-3 minutes, then add chiles and cook for 2-3 more minutes. Beat eggs in a bowl, then add to onion-pepper mixture and scramble over medium-low heat. Just before eggs are done, fold in cheese, sausage, and cilantro. Enjoy with avocado and salsa on top.


The Best Soft Scrambled Eggs

Sometimes our favorites are just the basics done right. Try this recipe with Rafter W Ranch pastured eggs, and you’ll never go back to boring scrambled eggs again!

  • 4 eggs
  • 1/4 tsp salt
  • 1 Tbsp unsalted butter

Crack eggs into a medium bowl and add salt. Whip eggs with a whisk or immersion blender for 30 seconds until completely homogenous. Cook butter in nonstick skillet over medium-low heat. When foam subsides, add eggs and cook undisturbed for a few seconds until a thin layer of cooked eggs appears on the edge of the skillet. Using a rubber spatula, push eggs all the way around the pan and across the bottom. Continue to push the eggs around the skillet until fluffy and barely set, about 2 minutes. They should still look a bit runny on top. Serve immediately.