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If you’ve ever wondered how to keep a low-carb diet sustainable, I’ve got a secret: simplicity is key! After nearly a decade of following a healthy low-carb lifestyle, I’ve found that sticking to easy-to-find, whole food ingredients makes all the difference.
One of my favorite go-to meals is this low-carb version of a traditional Full English Breakfast. It’s packed with nutrient-dense foods like avocado, spinach, and mushrooms, leaving out the carbs but keeping all the flavor. Perfect for a quick and satisfying start to your day!
Why You’ll Love This Keto English Breakfast
- Hearty and filling – High in protein and healthy fats to keep you full.
- Simple ingredients – Easy to find, no fancy products needed.
- Quick to make – Ready in less than 15 minutes.
- Flexible – Swap the veggies or change up the meat to suit your taste.
- Anytime meal – Works just as well for lunch or dinner as it does for breakfast.
Key Ingredients & Easy Swaps
A keto English breakfast comes together with just a few basics. Here’s what to use and how to swap if you need alternatives:
- Eggs: The star of any English breakfast. Fry, scramble, or poach them. If you’re feeling fancy, try making a quick cheese omelet or adding a splash of sour cream to your scrambled eggs to make them extra creamy.
- Bacon: Stick with sugar-free bacon. Turkey bacon, Canadian bacon, or crispy prosciutto are all good alternatives to pork bacon.
- Sausages: Go for gluten-free sausages without fillers and hidden carbs. Italian sausage works well, or try chorizo for more heat.
- Mushrooms: Best sautéed in ghee or butter with a little salt and pepper. You can use a mix of mushrooms, or swap with zucchini or eggplant.
- Tomatoes: Cherry tomatoes are quick to grill or pan-fry. Bell peppers or onions can be used instead.
- Spinach: Fresh or frozen are both great options. I like using frozen spinach that’s been drained well, but fresh spinach works too—just toss it in the pan until it wilts. Kale or Swiss chard are easy swaps, just make sure to cook them down until they’re tender.
- Avocado: Brings in healthy fats and electrolytes. If you don’t have any, use guacamole, cheese slices, or olives.
- Cooking Fat: Ghee, butter, lard, duck fat, or coconut oil all work for cooking. A drizzle of olive oil is another option.
- Seasoning: Keep it simple with salt and pepper. Add chili flakes if you like extra heat.
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What About Bread, Beans & Hash Browns?
I know, baked beans and hash browns are off the table, but you can still make it interesting. Sometimes I’ll add a spoonful of sauerkraut for something tangy or a handful of nuts or seeds for a bit of crunch.
If you’re missing bread, try this Quick Keto Bread toasted with a little butter. It’s a nice way to round out the meal. Looking for more? These Sauerkraut Veggie Fritters or Fried Zucchini Fritters would be perfect to swap for the hash browns. And if you want more ideas, you’ll find plenty to choose from here: Low-Carb and Keto Bread Recipes
Tips for Keeping It Simple (KISS Method)
One of the best ways to stick to a low-carb diet long-term is to keep things super simple. That’s been my approach for years, and it’s the whole idea behind my Keto Simple Cookbook. Here’s how I make it work in everyday meals:
- Focus on Whole Foods – Stick to simple ingredients like eggs, avocado, spinach, and bacon. They’re easy to find, quick to cook, and keep you satisfied.
- Prep Ahead When You Can – Most of this breakfast can be cooked in advance. Fry the bacon, mushrooms, and spinach and store them in the fridge for a day or two. Reheat in a pan or microwave, and breakfast is ready in minutes. Pro tip: poached eggs can be made ahead too — store them in cold water in the fridge, then warm them up in hot water when you’re ready to eat.
- Use Intermittent Fasting if it Fits You – On keto, you’ll likely find you don’t need to eat as often. If you’re not hungry, it’s okay to skip a meal. Just make sure the meals you do eat are satisfying and nutrient-dense. Pro tip: if you’re tracking fasting windows, our KetoDiet App makes it simple. Right now we’re offering 25% off the annual membership. 🔥
- Keep Meals Flexible – Don’t worry about following a strict formula. If you feel like switching out veggies, adding sausage, or throwing in something different, do it. The key is to keep meals enjoyable so you’ll actually stick with them.
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Storage & Make-Ahead Tips
Most parts of this breakfast can be made ahead if you want to save time. Bacon, mushrooms, and spinach can be cooked a day or two in advance and kept in the fridge. When you’re ready to eat, just reheat them in a hot pan or microwave.
Eggs are best cooked fresh, but poached eggs can actually be stored in cold water in the fridge and reheated in hot water when you’re ready to serve.
Avocado doesn’t keep well once cut, so it’s better to slice it fresh right before eating.
More Protein-Packed Keto Breakfasts
This keto English breakfast is just one way to start your day with plenty of protein and healthy fats. Here are a few more low-carb breakfasts that will keep you full and energized without the carbs.
Hands-on Overall
Nutritional values (per serving)
Net carbs7 grams
Protein29.6 grams
Fat55 grams
Calories658 kcal
Calories from carbs 4%, protein 18%, fat 78%
Total carbs15.4 gramsFiber8.3 gramsSugars3.6 gramsSaturated fat20 gramsSodium985 mg(43% RDA)Magnesium112 mg(28% RDA)Potassium1,409 mg(70% EMR)
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) or about 3 1/2 cups (115 g/4 oz) fresh spinach
- 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
- 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.
- 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.
- 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.
- 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.
Note: If using fresh spinach, place in the skillet and cook for 30 to 60 seconds, until wilted.
- Serve everything with sliced avocado. Season to taste and enjoy immediately.
Ingredients
- 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) or about 3 1/2 cups (115 g/4 oz) fresh spinach
- 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
- 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.
- 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.
- 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.
- 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.
Note: If using fresh spinach, place in the skillet and cook for 30 to 60 seconds, until wilted. - Serve everything with sliced avocado. Season to taste and enjoy immediately.
Nutrition (per serving)
Calories658kcal
Net Carbs7g
Carbohydrates15.4g
Protein29.6g
Fat55g
Saturated Fat20g
Fiber8.3g
Sugar3.6g
Sodium985mg
Magnesium112mg
Potassium1,409mg
Detailed nutritional breakdown (per serving)
| Total per serving |
| 7 g | 29.6 g | 55 g | 658 kcal |
| 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 |
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