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All Day Keto Breakfast

I always keep eggs, avocados, bacon and mushrooms in my fridge and that's all you need for this recipe! Typically, I'm very busy and always looking for a quick & healthy solution that would fit my lifestyle. This meal is very easy and done in less that 15 minutes. It has the right amount of micronutrients (65% EMR potassium!) and is very low in carbs.

Preparation time

Overall

Nutritional values (per serving):

6.6 grams 8.9 grams 19.5 grams 41.3 grams 14.3 grams 489 calories
Total Carbs15.5grams
Fiber8.9grams
Net Carbs6.6grams
Protein19.5grams
Fat41.3grams
of which Saturated14.3grams
Energy (calories)489kcal
Magnesium43mg (11% RDA)
Potassium1307mg (65% EMR)

Macronutrient ratio: Calories from carbs (5.5%), protein (16.4%), fat (78.1%)

Ingredients (per serving):

  • 1 large egg (free-range or organic)
  • 5 thin (or 2-3 regular) bacon slices (60g / 2.3 oz)
  • 2 large Portobello mushrooms (170g / 5.9 oz)
  • ½ average avocado (100g / 3.5 oz)
  • 1 tbsp butter or ghee
  • pinch freshly ground black pepper
  • salt to taste
  • fresh herbs for garnish
Suggested substitutions with the same net carb effect:
  • up to 2 cups cooked spinach instead of mushrooms
  • 1 grain-free sausage instead of bacon
  • 2 oz cheese such as cheddar instead of avocado

Note: When looking for ingredients, try to get them in their most natural form (organic, without unnecessary additives). If you are worried about nitrates in bacon, have a look at my post Bacon: Is it Really Unhealthy?

Instructions:

Simply pan-roast the mushrooms (top side down), heat half of the butter / ghee on a non-stick pan over medium-low heat. Add the mushrooms, sprinkle them with sea salt and pepper and cook for about 5-8 minutes until tender. The mushrooms will release some water and it's better to fry the egg on a separate butter-greased pan together with the bacon. That's it - it cannot be any easier! :-)

Why you should eat avocados...

AVOCADO is so healthy: low in net carbs, rich in fiber and heart-healthy monounsaturated fatty acids. It also contains potassium which is often deficient in low-carb diets. Just one average avocado has less than 4 grams of net carbs and provides almost 1000 mg of potassium (50% RDA)! It's not just avocado that is recommended for breakfast. As posted previously, eating food rich in fat (avocado, eggs, coconut oil, etc), especially for breakfast, will speed up your metabolism and help you with fat-loss!

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Please, note that I do not offer personalised advice. For personalised advice you can contact one of our experts.

Comments (22)

Hi Martina.
How do you store your cooked bacon?

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Hi Ava, I store mine in the fridge in an airtight container or in the freezer (if making large amounts that I don't plant to use within the next 4-5 days).

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Do you wrap it in anything before putting it in the airtight container? I wrapped my cooked in the paper towel that held the bacon. Cold, it greasy paper!

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I don't - I put it straight to the container Smile

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Hi Martina,
I sauté greens in bacon fat and use all the fat from bacon for my breakfast. Am I supposed to do that?
Thank you!
PS: love your blog! Thank you for sharing your keto life with us🙏😊

Reply

Thank you Sasha! Yes, you can use bacon fat for adding flavour to your greens Smile

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I do this on the weekends.  Rest of the week I do bulletproof coffee or bulletproof tea.  I have been plateaued for 3 months now.  I think the problem is that I go overboard.  so instead of 1 egg like you have, I eat 2 EGGS with avocado and spinach and oil and turkey bacon... This holds me for some hours but no more than 4 -5 hours. Frown

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Hi Jannet, do you eat enough protein? If you feel hungry, lack of protein is the most likely cause: http://ketodietapp.com/Blog/page/KetoDiet-Buddy You may also want to skip the BPC for a while.

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Can you recommend a substitute for avocados? I'm allergic :C  

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It depends on what you can eat and what you like. I'd think an egg or a handful of macadamia nuts or a piece of cheese instead. Or you can make cook some spinach and add butter on top.

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I just don't like avocados...is there something I can replace it with?

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Hi Wendy, try some cheese or eat some macadamias - they have a similar nutritional profile Smile

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If you don't like mushrooms (and never have) is there an alternative to them in this dish that give the same benefits? I love everything else!

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Yes, I think you can use any non starchy vegetables - spinach, kale or cabbage Smile

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Research has shown that the greatest concentration of carotenoids in avocado occurs in the dark green flesh that lies just beneath the skin. You don't want to slice into that dark green portion any more than necessary when you are peeling an avocado. For this reason, the best method is what the California Avocado Commission has called the "nick and peel" method. In this method, you actually end up peeling the avocado with your hands in the same way that you would peel a banana. The first step in the nick-and-peel method is to cut into the avocado lengthwise, producing two long avocado halves that are still connected in the middle by the seed. Next you take hold of both halves and twist them in opposite directions until they naturally separate. At this point, remove the seed and cut each of the halves lengthwise to produce long quartered sections of the avocado. You can use your thumb and index finger to grip the edge of the skin on each quarter and peel it off, just as you would do with a banana skin. The final result is a peeled avocado that contains most of that dark green outermost flesh so rich in carotenoid antioxidants!

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Thanks for your insights Jeante! I like eating mine with a spoon directly from the peel Smile

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This looks like a brkfst from the gods to me! Love portobellos.
Can't wait till I can try eggs again...hopefully I will tolerate them, I eat 3 a day usually lol
My favorite brkfst in the world is beans, greens and fried or poached eggs on top (bacon optional). I feel phenomenal after eating it and it keeps my energy high for hours! I know beans are out for ketogenic diets; jus sayin' Smile

Reply

Thank you Helen! How about green beans cooked in butter /ghee? Smile

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Grn beans just ain't tha same, Martina. I make AWsum legumes. Hamhock, onion, celery, garlic, bay leaves, parsley and kombu for the unami Smile Then s&p and vinegar or tabasco sauce once they're done. Eat em all by themselves. I am one of those ppl for whom overeating beans is a distinct possibility. I eat them daily when not lowcarbing. I think my real parents must have been Latinos lol

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Yes I know they're not the same and I miss them too sometimes Smile

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Yummy, I love quick keto ideas! I hope you will post more of these in the future Smile

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Thank you! We are planning to include more simple snacks - the truth is not many people have time to cook these days and need more easy, quick and healthy recipes!

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