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On most days I skip breakfast. Or to be more precise I have my breakfast meal in the afternoon hours between 1 and 4 pm.
But it wasn’t always like that. Before going low-carb I used to eat three regular meals, plus a few snacks every day. The truth is that most people who follow a low-carb diet naturally eat less and also less often, typically twice a day. As long as you keep your blood sugar levels stable by eating nutrient-dense foods low in carbs, you won't need to snack.
If you practice intermittent fasting like myself, just make sure that your meals are nutritious and provide enough protein. That's one of the reasons I don't recommend drinking "bulletproof coffee" every day. It may be quick and convenient but apart from fats it's low in micronutrients and protein. It may also stall your progress if you are trying to lose weight.
This keto recipe ticks all the boxes. It's tasty, quick and easy to make. It's high in healthy fats and nutrients, especially magnesium, potassium and calcium. And as you may know, you need to get enough electrolytes to avoid keto-flu.
I make this keto breakfast several times a week, especially when I don't have time to cook. Sometimes I'd sub the sausages with bacon, smoked salmon or mackerel just to get some heart-healthy omega 3 fats. I also like to serve it with fermented veggies such as sauerkraut or kimchi which are great for gut health. Apart from asparagus and spinach, you can use any non starchy vegetables like collards, chard or kale. If you can do dairy you can sub the avocado with crumbled feta. Finally, I used my Golden Ghee for extra anti-inflammatory boost but you can use regular ghee or olive oil.
Feel free to adjust the amounts of ingredients to fit your macros, such as sausages and eggs if you need to fine-tune the protein per serving. Some may argue that this meal is too high in carbs (total carbs) but I generally track net carbs and my blood glucose and blood ketone levels were unaffected when I measured 30 minutes and 2 hours after this meal.
Hands-on Overall
Nutritional values (per serving)
Net carbs7.8 grams
Protein39.9 grams
Fat60.6 grams
Calories760 kcal
Calories from carbs 4%, protein 22%, fat 74%
Total carbs18.7 gramsFiber10.9 gramsSugars6 gramsSaturated fat22.2 gramsSodium1,168 mg(51% RDA)Magnesium153 mg(38% RDA)Potassium1,647 mg(82% EMR)
Ingredients (2 servings)
- 2 tbsp ghee (30 g/ 1.1 oz) - I used my Golden Ghee
- 250 g asparagus (8.8 oz)
- 1 pack spinach (200 g/ 7.1 oz)
- sea salt and black pepper, to taste
- 4 gluten-free sausages (240 g/ 8.5 oz)
- 4 large eggs
- 1 cup Pink Sauerkraut or White Sauerkraut (142 g/ 5 oz)
- 1/2 large avocado, sliced (100 g/ 3.5 oz)
- 1 tbsp extra virgin olive oil (15 ml)
- 1 tbsp chopped parsley
Instructions
- Chop the asparagus, or keep whole spears if you like(. I used green and purple asparagus ends that I had left after making fermented asparagus.)
- Place the asparagus in a hot skillet greased with half of the ghee. Season with a pinch of salt and pepper. Cook over a medium heat for about 5 minutes.
- Add the fresh spinach and cook for another 30-60 seconds or until wilted.
- Take off the heat. Transfer the content of the skillet to a plate.
- Grease the same skillet with the remaining ghee. Add the sausages and cook until browned on all sides and cooked through. Remove from the skillet and set aside.
- Finally, fry the eggs over a medium-high heat, until the egg whites are set and opaque and the egg yolks are still runny. Take off the heat.
- Move the fried eggs on the side. Add the cooked asparagus, spinach and sausages. Add the sauerkraut and top with sliced avocado.
- Drizzle with olive oil. Garnish with fresh parsley and season with salt and pepper to taste. Eat immediately or refrigerate for up to a day.
Ingredient nutritional breakdown (per serving)
| Net carbs | Protein | Fat | Calories |
|---|
| Ghee |
| 0 g | 0 g | 15 g | 136 kcal |
| Asparagus, fresh |
| 2.2 g | 2.8 g | 0.2 g | 25 kcal |
| Spinach, fresh |
| 1.4 g | 2.9 g | 0.4 g | 23 kcal |
| Salt, sea salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Pepper, black, spices |
| 0 g | 0 g | 0 g | 0 kcal |
| Sausages, pastured, free of gluten and sugar |
| 0.7 g | 19.9 g | 21.4 g | 276 kcal |
| Egg, whole, fresh, raw (free-range or organic eggs) |
| 0.7 g | 12.6 g | 9.5 g | 143 kcal |
| Pink Sauerkraut, homemade (KetoDiet blog) |
| 1.7 g | 0.7 g | 0.1 g | 17 kcal |
| Avocado, fresh |
| 0.9 g | 1 g | 7.3 g | 80 kcal |
| Parsley, fresh (spices) |
| 0.1 g | 0.1 g | 0 g | 1 kcal |
| Olive oil, extra virgin |
| 0 g | 0 g | 6.8 g | 60 kcal |
| Total per serving |
| 7.8 g | 39.9 g | 60.6 g | 760 kcal |
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