Keto Superfood All Day Breakfast Skillet

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Keto Superfood All Day Breakfast SkilletPin recipeFollow us 120.0k

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

  1. 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.) Keto Superfood All Day Breakfast Skillet
  2. 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.
  3. Add the fresh spinach and cook for another 30-60 seconds or until wilted. Keto Superfood All Day Breakfast Skillet
  4. Take off the heat. Transfer the content of the skillet to a plate. Keto Superfood All Day Breakfast Skillet
  5. 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.
  6. 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. Keto Superfood All Day Breakfast Skillet
  7. Move the fried eggs on the side. Add the cooked asparagus, spinach and sausages. Add the sauerkraut and top with sliced avocado.
  8. 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. Keto Superfood All Day Breakfast Skillet

Ingredient nutritional breakdown (per serving)

Net carbsProteinFatCalories
Ghee
0 g0 g15 g136 kcal
Asparagus, fresh
2.2 g2.8 g0.2 g25 kcal
Spinach, fresh
1.4 g2.9 g0.4 g23 kcal
Salt, sea salt
0 g0 g0 g0 kcal
Pepper, black, spices
0 g0 g0 g0 kcal
Sausages, pastured, free of gluten and sugar
0.7 g19.9 g21.4 g276 kcal
Eggs, free-range or organic
0.7 g12.6 g9.5 g143 kcal
Pink Sauerkraut, homemade (KetoDiet blog)
1.7 g0.7 g0.1 g17 kcal
Avocado, fresh
0.9 g1 g7.3 g80 kcal
Parsley, fresh (spices)
0.1 g0.1 g0 g1 kcal
Olive oil, extra virgin
0 g0 g6.8 g60 kcal
Total per serving
7.8 g39.9 g60.6 g760 kcal
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Martina Slajerova
Creator of KetoDietApp.com

Martina Slajerova

I changed the way I ate in 2011, when I was diagnosed with Hashimoto’s, an autoimmune disease that affects the thyroid. I had no energy, and I found it more and more difficult to maintain a healthy weight.

That’s when I decided to quit sugar, grains, and processed foods, and to start following a whole-foods-based ketogenic approach to food.

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Comments (2)

I love your blog and have the app. I appreciate all your research and dedication to using reputable sources. Your recipes are very helpful in keeping the flavor and variety needed to make keto a lifestyle.  A question about the sausages and chorizo brands you prefer? The packages I find in my local stores have sugar or other questionable ingredients.

Reply

Thank you Kim! I live in the UK so I assume the products available here may be different. The ones I use are just minced meat, herbs and spices - no starches, preservatives or gluten. There are not many options but I found a few. If you can't find a goof product, you can make your own sausage meat or chorizo. There's a sausage meat recipe in my App: ketodietapp.com/ (the breakfast sausage patties), and I also made a Mexican chorizo version (In my Quick Keto book: ketodietapp.com/books/). I hope this helps!

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