Do Quail Eggs Fit Into Your Diet?

Eggs — especially quail eggs — are an "egg-ceptional" weight-loss food. (Pun intended.)

Why specifically quail eggs, and not traditional chicken eggs? With their higher yolk-to-white ratio, quail eggs are simply tastier and creamier. And quail eggs boast higher nutritional value than chicken eggs when it comes to things like iron, vitamin B12, healthy fats and protein.

Let’s take a look at a few of today’s most popular diet plans and we’ll show you just how well quail eggs can fit into them.

1. The "Keto" (Ketogenic) Diet

The keto diet is very restrictive when it comes to carbohydrates. Eggs are perfect for this diet because a chicken egg contains less than a single gram of carbs. Since quail eggs are smaller, you can have three or four of them to reach the same carb consumption as a chicken egg.

It’s also important to know that while eggs are high in cholesterol, for most people they won’t increase blood cholesterol, and can actually help lower the risk of heart disease.

2. The Atkins Diet

This is another diet that restricts carbs, but it emphasizes protein and healthy fats. While some diets would recommend only eating egg whites, Atkins encourages the whole egg because the yolk provides some key fats that this program needs to work properly. (Did we mention that quail eggs have a higher yolk-to-white ratio?)

3. The Paleo Diet

Imagine you were part of a hunter-gatherer tribe of ancient paleolithic humans. What would you eat? That’s the basic principle of the paleo diet — eating foods similar to what might have been eaten during the Paleolithic era — hence the name.

A paleo diet typically includes lean meats, fish, fruits, vegetables, nuts and seeds — foods that in the past could be obtained by hunting and gathering. Quail eggs certainly fit those criteria!

4. Intermittent Fasting

While this isn't strictly a "diet," intermittent fasting is gaining popularity these days. Its long hours of fasting and rules focus more on when you eat rather than what you eat. (That being said, a healthy diet of unprocessed foods, high in fibre, is always recommended.)

For the "fasters" out there, the best thing about quail eggs is their protein content — helping you feel full for longer!

5. Clean Eating

Clean eating is all about ditching processed foods in favour of whole foods, so quail eggs fit in nicely. This diet also recommends not discarding the yolk because of all the protein and other nutrients it provides.

6. The Mediterranean Diet

Since this diet is based on the eating habits of people around the Mediterranean Sea, it's primarily plant-based. But eggs of any kind are a breakfast staple for this diet thanks to their protein content.

7. The Whole30 Diet

This 30-day diet focuses on “real” foods. You won’t find any processed foods, dairy, sugar, grains or baked goods here, among others. That makes quail eggs a great food with this one, too.

Many Whole30-approved recipes get creative with eggs, using gently cooked fried eggs as a sort of taco shell stuffed with bacon, lettuce and sweet potatoes, or filling baked sweet potato skins with eggs, chives and coconut milk.

Clearly, these tiny titans can be an ideal part of a healthier lifestyle, so give them a try next time you’re at the grocery store. If you have any trouble finding them, try our store finder tool!