Beetroot Pickled Eggs – low carb snacks

picked beetroot eggs on the Diabetes DietFor most of us, eggs are the mainstay of a low-carb diet. Poached, fried, scrambled, baked, turned into omelettes, used as a bulking or raising agent or the basis of delicious sauces such as mayonnaise and Hollandaise, there are many ways to eat an egg.

And I thought I’d done them all… but there was one thing I shied away from, too scared to touch it—the pickled egg. The thought of it did funny things to my stomach. I imagined unscrewing a jar of them, my senses assaulted by an over-powering sulphuric, vinegary smell. And that’s despite the fact I love sauerkraut, so you could argue I’m no stranger to the sulphuric, vinegary stuff.

Anyway, as part of my Keep Sundays Special Campaign, last week my husband and I lunched at the Shilling Brewing Company, a Glasgow city centre pub that has its own micro-brewery on location, and happens to do stone oven baked pizzas. I left that dietary choice to the carb-lover in my life and opted for the salad on offer—quinoa, beetroot, rocket, whipped Gorgonzola and a beetroot picked egg.

Blimey, it was delicious. I was determined to make my own. One whiffy afternoon later—pickling anything at home means your house reeks of vinegar for days afterwards—and the results are these purple-pink beauties. Put them in your salads, eat them as a snack, chop up and scatter over cooked cauliflower for colour and contrast.

  • 6 large eggs
  • 150ml water
  • 350ml cider vinegar (Asda sells this bottle size)
  • 1tbsp sugar
  • 1tbsp salt
  • 1 large raw beetroot

You’ll need a Kilner jar or other jar large enough to hold six eggs and half a litre of liquid

Sterilise your jar by washing it in hot soapy water and then drying it out for 30 minutes in a low oven (about 110 degree C).

Bring a large pan of water to the boil and add a little malt vinegar as this will help you peel the eggs. Once the water is boiled, lower the eggs in gently, bring back to a simmer, cover and leave to cook for seven minutes. Run under cold water for two minutes to stop the cooking process and peel the eggs. Leave aside.

Peel and dice the beetroot. You might want to use plastic gloves for this, as the juice can stain. Place in a saucepan with the vinegar, water, sugar and salt. Heat gently until the sugar has dissolved and then bring to a boil. Cook for 15 minutes. Allow to cool for a few minutes and strain to remove the beetroot.

Put your eggs into the sterilised Kilner jar and pour over the eggs. Seal the jar and leave for a few days (advice online differs—from 48 hours until two weeks). Once you’ve opened the jar, store the eggs in the fridge and eat within a few days.

It’s hard to guess at a carb count. How much sugar and beetroot penetrate them? But I’d guess it’s minimal.

Spinach and Feta Crust-less Quiche

low-carb recipesI’m writing this in the middle of a heat wave. In Scotland. Yup, you read that right. For the last ten days, the BBC weather forecast has looked topsy-turvy with the western upper half of the island illustrated with suns, while the eastern section down below shivers in wind and rain.


Heat waves don’t go along with cooking, unless it’s barbecue. Most barbecue foods lend themselves well to a low-carb diet, but if you’re bored of burgers, a crust-less quiche is a delicious alternative.

I don’t bother with fresh spinach these days. Frozen spinach is much cheaper and easier to use. It’s already shrunk down so you don’t have to battle with an over-flowing pan as you try to get it to wilt.

frozen spinach

Allow roughly 4g of carbs per serving.

This goes well with a sliced tomato salad. Slice tomatoes finely and dress with shredded basil, some olive oil, salt and balsamic vinegar.

For the carb-eaters, serve with a baked potato or some crusty bread.



Crust-less Spinach and Feta Quiche

  • Servings: 4
  • Difficulty: easy
  • Print

  • 300g frozen spinach, defrosted
  • 150g feta cheese, crumbled
  • 8 large eggs
  • 1 tsp garlic powder
  • 2 tbsp double cream
  • 4 spring onions, chopped
  • 1/2 tsp salt
  • Freshly ground black pepper


  1. Preheat your oven to 170 degrees C. Lightly butter a Pyrex or equivalent dish.
  2. Spread the spinach evenly over the bottom of the dish. Mix the eggs, crumbled feta, salt, pepper, garlic powder and double cream together.
  3. Pour over the top of the spinach and sprinkle with the chopped spring onions, along with a little extra black pepper.
  4. Cover with foil and bake for 20 minutes. Take the foil off and bake for another 10 minutes to brown the top.



Spinach pic thanks to Karen Arnold on publicdomain pics.