Follow us 148.4k
Eggs are one of the best ways to start the day and these Easy Keto Eggs with Kale and a Sausage Crumb promise to please. Just 3 simple main ingredients and yet packed with flavour. Feel free to multiply up the recipe and make a big batch for the whole family.
Hands-on Overall
Nutritional values (per serving)
Net carbs3 grams
Protein30.4 grams
Fat42.7 grams
Calories529 kcal
Calories from carbs 2%, protein 24%, fat 74%
Total carbs6.6 gramsFiber3.6 gramsSugars1.4 gramsSaturated fat15.3 gramsSodium617 mg(27% RDA)Magnesium44 mg(11% RDA)Potassium647 mg(32% EMR)
Ingredients (makes 2 servings)
- 4 large eggs
- 1 tsp extra virgin olive oil or ghee
- 2-3 good quality gluten-free sausages (200 g/ 7.1 oz)
- 1 cup chopped kale (50 g/ 1.9 oz)
- 1 tbsp of butter, ghee or duck fat
- salt and pepper to taste
- Optional: 1/2 tsp paprika or chilli
- fresh herbs such as parsley
- 1/2 medium avocado (75 g/ 2.7 oz)
Instructions
- Remove the skin from the sausages. Heat 1 teaspoon of olive oil in a pan. Gently sauté the sausage meat on a medium heat, breaking it up with a wooden spatula until it’s cooked through and resembles a thick crumb (takes about 10 minutes). Add the kale and and chilli or paprika (to your liking) and sauté for 1 further minute.
- Heat a little butter in a sauce pan on a medium heat.
- Crack the eggs into a cup, season with salt and pepper and whisk with a fork. Add the eggs to a pan and scramble for 1 minute, stirring the eggs with a wooden spoon to prevent sticking. Remove from the heat and allow to firm up.
- Place the eggs on a plate and top with the sausage crumb, avocado and chopped fresh herbs.
Eggs with Kale and Sausage Crumb
Step by Step
Ingredients
- 4 large eggs
- 1 tsp extra virgin olive oil or ghee
- 2-3 good quality gluten-free sausages (200 g/ 7.1 oz)
- 1 cup chopped kale (50 g/ 1.9 oz)
- 1 tbsp of butter, ghee or duck fat
- salt and pepper to taste
- Optional: 1/2 tsp paprika or chilli
- fresh herbs such as parsley
- 1/2 medium avocado (75 g/ 2.7 oz)
Instructions
- Remove the skin from the sausages. Heat 1 teaspoon of olive oil in a pan. Gently sauté the sausage meat on a medium heat, breaking it up with a wooden spatula until it’s cooked through and resembles a thick crumb (takes about 10 minutes). Add the kale and and chilli or paprika (to your liking) and sauté for 1 further minute.
- Heat a little butter in a sauce pan on a medium heat.
- Crack the eggs into a cup, season with salt and pepper and whisk with a fork. Add the eggs to a pan and scramble for 1 minute, stirring the eggs with a wooden spoon to prevent sticking. Remove from the heat and allow to firm up.
- Place the eggs on a plate and top with the sausage crumb, avocado and chopped fresh herbs.
Nutrition (per serving)
Calories529kcal
Net Carbs3g
Carbohydrates6.6g
Protein30.4g
Fat42.7g
Saturated Fat15.3g
Fiber3.6g
Sugar1.4g
Sodium617mg
Magnesium44mg
Potassium647mg
Detailed nutritional breakdown (per serving)
| Total per serving |
| 3 g | 30.4 g | 42.7 g | 529 kcal |
| Egg, whole, fresh, raw (free-range or organic eggs) |
| 0.7 g | 12.6 g | 9.5 g | 143 kcal |
| Olive oil, extra virgin |
| 0 g | 0 g | 2.3 g | 20 kcal |
| Sausages, pastured, free of gluten and sugar |
| 0.6 g | 16.6 g | 17.8 g | 230 kcal |
| Kale, curly, fresh |
| 0.9 g | 0.5 g | 0.1 g | 7 kcal |
| Ghee |
| 0 g | 0 g | 7.5 g | 68 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 |
| Parsley, fresh (spices) |
| 0.1 g | 0.1 g | 0 g | 1 kcal |
| Avocado, fresh |
| 0.7 g | 0.8 g | 5.5 g | 60 kcal |
Do you like this recipe? Share it with your friends!
