Keto Sausage and Egg Breakfast Bowl (Quick & Customizable)
KEY INFO
- Prep Time: 5 minutes
- Cook Time: 5 minutes
- Total Time: 10 minutes
- Servings: 1-4
- Difficulty: Easy
- Diet: Keto, Low-Carb, Gluten-Free, High-Protein
EQUIPMENT NEEDED
- Non-stick skillet (or regular pan + cooking spray)
- Mixing bowl
- Fork or whisk
- Spatula
Alternative tools:
- Microwave-safe bowl (for reheating)
- Blender (for fluffier eggs)
INGREDIENTS (per serving)
Base:- 2 large eggs (100g)
- 60g keto-friendly sausage, cooked
- 28g cheddar cheese, shredded (or mozzarella/feta)
- 1 tbsp (15g) butter or oil
- Salt and pepper to taste
- ¼ tsp garlic powder (optional)
- Pinch red pepper flakes (optional)
- ½ avocado, sliced
- Handful fresh spinach
- 2 tbsp salsa (check carb content)
- 1 tbsp sour cream
METHOD
- Heat your non-stick skillet over medium-high heat.
- Crack eggs into a bowl, add a pinch of salt and pepper, whisk until well combined.
- Melt butter in the hot pan until it starts to bubble (but not brown).
- Pour in whisked eggs, let them set for 20 seconds.
- Using a spatula, gently push eggs from edges to center, tilting pan to spread uncooked egg.
- When eggs are 75% set but still glossy, add cooked sausage and cheese.
- Give everything a final gentle stir until eggs are just set but still creamy.
- Transfer to a bowl, add your chosen toppings, and serve immediately.
CRUCIAL TIPS
- Don’t overcook the eggs – they’ll continue cooking slightly after removal from heat.
- Always pre-cook sausage to ensure food safety.
- Check sausage labels for hidden carbs.
- Keep heat at medium-high – too hot will make eggs rubbery.
STORAGE & SCALING
Storage:- Store cooked sausage up to 3 days in fridge.
- Don’t pre-make eggs – always cook fresh.
- Prep toppings in advance for quick assembly.
- Recipe easily doubles or triples.
- Use 2 eggs per person as base.
- Adjust pan size accordingly.
COMMON MISTAKES
- Overcooking eggs until dry.
- Using cold eggs (brings down pan temperature).
- Not pre-cooking sausage properly.
- Adding too many wet toppings (makes bowl soggy).
VARIATIONS
- Mexican: Add jalapenos and Mexican-style cheese.
- Mediterranean: Use feta cheese and spinach.
- Spicy: Add hot sauce and cayenne pepper.
- Loaded: Top with bacon bits and green onions.
NUTRITIONAL INFO (BASE RECIPE)
- Calories: 450
- Protein: 28g
- Fat: 35g
- Net Carbs: 2g
