Easy Full English Keto Breakfast

How to Assemble the Ultimate Keto English Breakfast

Putting together a keto-friendly English breakfast is easier than you might think. It’s all about swapping out the high-carb staples for delicious, low-carb alternatives that still hit all the right notes. Here’s how I like to do it:

• Eggs: Let’s start with the basics: eggs. They’re the star of any good English breakfast and perfect for keto. You can fry them, scramble them, poach them—whatever you prefer. I’m a fan of frying them in ghee or duck fat to get that extra bit of flavor.

Swap Idea: 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: Bacon is a no-brainer, but watch out for those sneaky carbs in some brands. Look for bacon without added sugars, and you’re good to go.

Swap Idea: For a twist, you can use turkey bacon, Canadian bacon, or even crispy prosciutto. They’re all low-carb and taste amazing.

• Sausages: Traditional sausages often have fillers that can add carbs. Stick with gluten-free sausages that don’t have any of that extra stuff. Italian sausages are a solid choice.

Swap Idea: Use chorizo for extra heat. If you’re in the mood to experiment, try making your own sausages at home with ground pork, chicken or turkey, and your favorite spices and herbs.

• Mushrooms: Mushrooms are a must for me—they’re hearty and soak up all that good flavor from the pan. I usually sauté them in ghee or butter with a little salt and pepper.

Swap Idea: Want to mix things up? Use a variety of mushrooms, or try grilling zucchini or eggplant slices instead.

• Tomatoes: Tomatoes add a nice pop of color and freshness. I go for cherry tomatoes because they’re perfect for grilling and cook quickly.

Swap Idea: If you’re cutting carbs even more, roasted bell peppers or a few sautéed onions can give you that same burst of flavor.

• Spinach: Spinach is a super easy way to get some greens in. I like using frozen spinach that’s been drained well, but fresh spinach works too—just toss it in the pan until it wilts.

Swap Idea: Kale or Swiss chard are also great options. Just make sure to cook them down until they’re tender.

• Avocado: Avocado is a must for adding some creamy, healthy fats, and electrolytes to your breakfast. Plus, it’s a great replacement for those carby sides like hash browns.

Swap Idea: No avocado on hand? No problem. A scoop of guacamole, some cheese slices, or a handful of olives will do the trick.

How about bread, baked beans and 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. There's a ton of recipes to choose from here: Low-Carb and Keto Bread Recipes

The KISS Method and What it Means

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 almost a decade, and it’s what I emphasize in my Keto Simple Cookbook. Here’s how you can apply the "Keep It Super Simple" (KISS) method to your everyday meals:

1. Focus on Whole Foods

Start by sticking to whole, unprocessed foods. They’re nutrient-dense and help keep you full longer. In this recipe, we’re using ingredients like fresh eggs, avocado, spinach, and bacon. These are easy to find, quick to prepare, and pack a punch when it comes to nutrition.

2. Prep Ahead When You Can

If you’re short on time, prepping ahead is a game-changer. You can cook most of the components in this breakfast in advance and store them for up to a day or two. Just fry up the bacon, mushrooms, and spinach, and store them in the fridge. When you’re ready to eat, reheat everything in a hot pan or microwave, and your meal is practically done.

Pro Tip: Poached eggs are a great make-ahead option. Cook them, then store them in a bowl of cold water in the fridge. When you’re ready to eat, just warm them up in a mug of hot water.

3. Practice Intermittent Fasting

Another way to simplify your keto routine is to incorporate intermittent fasting. On a low-carb diet, you’ll find that you don’t need to eat as often because your blood sugar stays stable. If you’re not hungry, it’s okay to skip a meal. Just make sure that when you do eat, your meals are satisfying and nutrient-dense.

Pro Tip: When practicing intermittent fasting, don’t stress about calories. Focus on getting enough protein, healthy fats, and nutrients in each meal. It’s common to eat more calories in one meal on keto, so don’t worry if your plate looks a little fuller.

🔥 Track Your Progress: If you’re new to intermittent fasting or just want to make it easier, our KetoDiet App is a great tool to have. It lets you track your fasting windows, create custom meal plans with just a few taps, and browse through thousands of tried-and-tested recipes. Plus, for a limited time, we’re offering 25% off our annual membership. It’s the perfect opportunity to take your keto lifestyle to the next level while saving on your subscription.

4. Keep Your Meals Flexible

Lastly, don’t feel like you have to stick to a strict plan. The beauty of keto is its flexibility. If you want to add a little something extra to your meal or switch up an ingredient, go for it! Keeping your meals varied and enjoyable is key to sticking with the diet long-term.

Remember, the goal is to make keto work for you—not the other way around. By keeping it simple and focusing on whole, satisfying foods, you’ll find that staying on track is easier than ever.

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Nutritional values (per serving)