Easy Full English Keto Breakfast

Pin itFollow us 148.4k

My secret to following a healthy low-carb diet for almost a decade? Keeping it simple on most days! By 'simple' I mean easy to find whole food ingredients that are quick to prepare and nutrient-dense to help me stay full for longer. Speaking of easy keto recipes... that is what I focused on in my latest Keto Simple Cookbook!

This recipe is my healthier version of a popular British all-day breakfast meal. I skipped the commonly used baked beans in sweet tomato sauce, potato hash browns, black pudding and sausages (although you could always add gluten-free sausages!). Instead I added sliced avocado for healthy fats and potassium, spinach for magnesium, roasted mushrooms and sweet cherry tomatoes. This is a great way to get all the nutrients you need in one delicious meal that takes 15 minutes to prepare!

Another way to make keto eating simple is to incorporate intermittent fasting which simply means that you can skip meals when you're not hungry. And that is really easy on keto!

Keeping your diet low in carbs, high in fat and moderate in protein will keep your blood sugar levels stable and you won't need to eat as often as you used to on a 'standard' diet that is high in carbs. In simple terms, you will be able to better control your appetite and feel less hungry.

There is a simple rule you need to follow if you want to try intermittent fasting: You'll need to make your portions more satisfying which meant that you need to worry less about eating too many calories and more about eating enough nutrient-dense foods. This means more protein, more fat and also more calories per meal. For those who regularly practice intermittent fasting, it's not uncommon to eat over 1,000 calories in just one meal. You can find a full guide to intermittent fasting here.

No time to cook? You can cook all of the ingredients in advance and store for up to a day or two. Fried eggs are best served fresh so swap them for poached eggs instead as poached eggs can be stored in the fridge in a bowl filled with cold water. When ready to serve, gently reheat the eggs in a mug filled with hot water. All of the remaining ingredients can be reheated in a microwave or in a hot pan.

We want low-carb and keto to be accessible to everyone no matter what their dietary preferences and restrictions are. There are hundreds of simple keto recipes freely available on my blog so make sure to check them out and use the recipe filtering tool to find exactly what you're looking for.

Nutritional values (per serving)

Ingredients (makes 1 serving)

• 1 tbsp ghee, lard or duck fat (15 ml)
• 4 to 5 brown mushrooms or 1 large Portobello mushroom (85 g/ 3 oz)
• 5-6 thin-cut or 2-3 regular slices bacon (75 g/ 2.7 oz)
• 2 large eggs
• ¹/₂ cup frozen and thawed spinach (78 g/ 2.8 oz), excess juices drained
• 4-5 cherry tomatoes on the vine (40 g/ 1.4 oz)
• ¹/₂ medium avocado, sliced (75 g/ 2.7 oz)
• salt, pepper and/or chili pepper flakes to taste
• Optional: 1 to 2 gluten-free Italian sausages for extra protein, plus 1 tbsp extra virgin olive oil for extra fats to drizzle on top

Instructions

1. Heat a skillet greased with ghee over a medium-high heat. Cook the mushrooms seasoned with salt and pepper, top side down, for about 5 minutes. Flip and cook for about 2 more minutes until they are tender. Transfer to a plate.
   
2. Fry the bacon until crispy. Fry the eggs until the white is cooked through and opaque, and the yolk is still runny. Tilt the skillet and pour the hot oil over the egg white to help it cook faster.
   
3. Place the cherry tomatoes in the pan where you cooked the bacon and egg and fry on high for just about a minute. Frying is optional and you can serve the tomatoes fresh if you prefer that.
4. Drain the spinach (once you squeeze out the water, you'll get about 40% of the original weight, about 30 g/ 1 oz drained spinach). Optionally, throw in the pan where you cooked the egg to heat through.
   
5. Serve everything with sliced avocado. Season to taste and enjoy immediately.
   

Ingredient nutritional breakdown (per serving)

Net carbs	Protein	Fat	Calories
Ghee
0 g	0 g	15 g	136 kcal
Mushrooms (brown), fresh
3.1 g	2.1 g	0.1 g	19 kcal
Bacon, streaky (high fat content), organic
0 g	10.3 g	18.8 g	211 kcal
Egg, whole, fresh, raw (free-range or organic eggs)
0.7 g	12.6 g	9.5 g	143 kcal
Spinach, frozen
1 g	2.8 g	0.4 g	23 kcal
Tomatoes, cherry, fresh, all varieties
0.7 g	0.3 g	0.1 g	7 kcal
Avocado, fresh
1.4 g	1.5 g	11 g	120 kcal
Salt, sea salt
0 g	0 g	0 g	0 kcal
Pepper, black, spices
0 g	0 g	0 g	0 kcal
Total per serving
7 g	29.6 g	55 g	658 kcal

Pin itFollow us 148.4k