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Today I'm sharing these easy Breakfast Sausage & Guac Stacks, one of one of the most popular meals from the KetoDiet App, and one of the most popular breakfast options our users opt for when building their custom diet plan.
Keto eating doesn't have to be complicated and this meal proves that you can eat healthy even when you're busy. These sausage & guac stacks feature my favourite keto foods: avocado, eggs and sausage. They're easy to prepare and take less than 15 minutes.
And if this still feels too complicated, you don't have to make stacks, you can simply serve the ingredients in one bowl.
Note that most of the cooking fat is not included in the nutrition facts as you will only use it for cooking (most of it remains in the skillet).
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Hands-on Overall
Serving size 1 stack
Nutritional values (per serving, 1 stack)
Net carbs4.4 grams
Protein20.1 grams
Fat43.9 grams
Calories509 kcal
Calories from carbs 4%, protein 16%, fat 80%
Total carbs9.8 gramsFiber5.4 gramsSugars2 gramsSaturated fat13.6 gramsSodium775 mg(34% RDA)Magnesium43 mg(11% RDA)Potassium697 mg(35% EMR)
Ingredients (makes 2 servings)
Quick Guacamole:
- 1 medium avocado (150 g/ 5.3 oz)
- 1/2 small white or yellow onion, chopped (35 g/ 1.2 oz)
- 2 tbsp fresh lime juice (30 ml/ 1 fl oz)
- salt and pepper to taste
Stacks:
- ghee for frying (about 1-2 tbsp)
- 170 g gluten-free (Italian) sausage meat (6 oz)
- 2 large eggs
- salt and pepper to taste
Instructions
- Prepare the quick guacamole. Halve the avocado and scoop into a bowl. Add the lime juice, onion, salt and pepper. Mash using a fork and set aside.
- Heat a pan greased with half of the ghee over a medium heat. Using your hands, create small patties from the sausage meat. Place on the pan and cook undisturbed for 2-3 minutes. Flip on the other side and cook for 1-2 more minutes and set aside.
- Grease the pan with the remaining ghee and crack in the eggs. Cook until the egg whites are cooked through and the egg yolks are still runny. If you use an egg mold like this one, make sure to lower the heat, as it will take longer to cook through.
- When done, top each patty with the prepared guacamole and fried egg. Season with salt and pepper to taste and eat immediately.
Meal-prep tip: You can prepare the guacamole and fry the sausage patties in advance and keep in an airtight container for up to 3 days. Serve with fried or poached egg.
Ingredient nutritional breakdown (per serving, 1 stack)
| Net carbs | Protein | Fat | Calories |
|---|
| Avocado, fresh |
| 1.4 g | 1.5 g | 11 g | 120 kcal |
| Onion, brown (yellow), raw |
| 1.1 g | 0.2 g | 0 g | 6 kcal |
| Lime juice, fresh |
| 1 g | 0.1 g | 0 g | 3 kcal |
| Salt, pink Himalayan rock salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Pepper, black, spices |
| 0 g | 0 g | 0 g | 0 kcal |
| Ghee |
| 0 g | 0 g | 1.5 g | 14 kcal |
| Sausage meat, Italian, raw |
| 0.6 g | 12.1 g | 26.6 g | 294 kcal |
| Egg, whole, fresh, raw (free-range or organic eggs) |
| 0.4 g | 6.3 g | 4.8 g | 72 kcal |
| Total per serving, 1 stack |
| 4.4 g | 20.1 g | 43.9 g | 509 kcal |
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