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Quick-Prep Keto Brunch Jars

4.4 stars, average of 71 ratings

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I try to spend some time each weekend preparing meals for the week ahead. Not dinners, I actually enjoy cooking at the end of the day.

Lunches and breakfasts on the other hand are my downfall. I get busy or distracted and I don’t want to stop and make something, so I either go without which isn’t great or I grab a chemical laden protein bar which doesn’t really satisfy me.

These keto-friendly jars are perfect for breakfast or lunch… or a healthy low-carb brunch. You can eat them cold or warm them up in the microwave and the minimal effort that it takes for me to grab one, heat it and eat it is almost as fast as a nasty protein bar but packed with protein and healthy fats. Enjoy!

Hands-on Overall

Allergy information for Quick-Prep Keto Brunch Jars

✔  Gluten free
✔  Nut free
✔  Avocado free
✔  Coconut free
✔  Fish free
✔  Shellfish free
✔  Beef free

Nutritional values (per serving)

Net carbs3.2 grams
Protein30.3 grams
Fat47.8 grams
Calories571 kcal
Calories from carbs 2%, protein 21%, fat 77%
Total carbs4.1 gramsFiber1 gramsSugars1.6 gramsSaturated fat21.5 gramsSodium1,027 mg(45% RDA)Magnesium45 mg(11% RDA)Potassium528 mg(26% EMR)

Ingredients (makes 4 servings)

  • 8 large eggs
  • 1/4 tsp salt, or to taste
  • 1/8 tsp black pepper, or to taste
  • 3 tbsp ghee or duck fat (45 g/ 1.6 oz)
  • 1 1/3 cups white mushrooms (100 g/ 3.5 oz)
  • 8 slices bacon (240 g/ 8.5 oz)
  • 16-20 cherry tomatoes (120 g/ 4.2 oz)
  • 1 1/4 cups grated cheddar cheese (141 g/ 5 oz) - use diced avocado for a dairy-free alternative
  • 2 cups fresh spinach or leafy greens of choice (60 g/ 2.1 oz)


  1. Prepare all the ingredients. Crack the eggs into a mixing bowl and season with salt and pepper. Beat well until combined.
  2. Heat a tablespoon of the ghee in a fry pan and pour the eggs in. Cook over medium heat, drawing the curds in gently, until the eggs are just cooked. Remove from the heat and place in a bowl.
    Quick-Prep Keto Brunch Jars
  3. Wipe out the frying pan to prevent any pieces of leftover eggs from burning, and add the remaining ghee and the sliced mushrooms. I like to cook my mushrooms until they are crispy on the outside, but you cook them to your liking. Once cooked, remove from the pan, leaving the ghee residue in the pan, and place in a bowl.
  4. Add the chopped bacon to the pan with the ghee and mushroom residue and cook on high heat until crispy. Remove and place into a bowl.
  5. Cut the cherry tomatoes in half and set aside. Quick-Prep Keto Brunch Jars
  6. Place four clean 340 g (12 oz) mason jars on the counter and layer them in the following order: spinach, tomatoes, mushrooms, eggs, cheese and bacon.
    Quick-Prep Keto Brunch Jars
  7. Top with a healthy grind of black pepper and wait until cool to cap and store in the fridge. Store in the fridge for up to five days. Quick-Prep Keto Brunch Jars

Ingredient nutritional breakdown (per serving)

Net carbsProteinFatCalories
Egg, whole, fresh, raw (free-range or organic eggs)
0.7 g12.6 g9.5 g143 kcal
Salt, sea salt
0 g0 g0 g0 kcal
Pepper, black, spices
0 g0 g0 g0 kcal
0 g0 g11.3 g102 kcal
Mushrooms (white), fresh
0.6 g0.8 g0.1 g6 kcal
Bacon, streaky (high fat content), organic
0 g8.2 g15.1 g169 kcal
Tomatoes, cherry, fresh, all varieties
0.5 g0.2 g0.1 g5 kcal
Cheddar cheese
1.1 g8.1 g11.8 g143 kcal
Spinach, fresh
0.2 g0.4 g0.1 g3 kcal
Total per serving
3.2 g30.3 g47.8 g571 kcal

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Naomi Sherman
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Naomi Sherman

Naomi is the force behind Naomi Sherman, Food Creative. She is passionate about recipe development, food photography and styling.

An accomplished home cook who was diagnosed with an auto-immune disease eight years ago, Naomi started to explore the connection between healthy, whole food and her symptoms, and a new love was born.

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Comments (13)

Ok Im going to use 9 eggs and bacon slices and make 3 servings by adding baby greens and/or spinach to eggs, along with onions and garlic, possibly peppers too. No greens layered in bottom. I will put the eggs in last as I want them on the bottom of plate, followed by cheese then tomatoes then bacon. So bacon would go in 1st. One could add salsa to the eggs too or pizza sauce and use mozz cheese, with pepperoni for the bacon.
Greek with feta cheese and cukes for tomatoes...

Sounds great, all those flavours!

I love your recipes and share them!

Hi - thanks for the great idea for the mason jars.  Do you put the jar in the microwave and heat it that way (never tried it), or dump them out and heat them in another container?  jp

Personally I'd remove the bacon, cheese & egg topping and place into a plate to heat it up. Then I'd add the remaining ingredients (I prefer the tomatoes and spinach cold). But even the whole jar can gently be heated up.

I'm suffering a failure of imagination here.  How do you eat this? I probably deserve the smart-aleck answer of "any what you want to" but...?

You can eat it straight from the jar or empty the jar into a small bowl or plate. You can also use regular lunchbox containers. The jars are also ideal for salads with any dressing (starting with the dressing on the bottom).

Your question makes perfect sense. I've tried making salads in these containers and it's really hard to eat out of them. I always end up dumping them out onto a plate or bowl which works just great. Enjoy!

What is the recommendation for reheating these?

You can reheat these in a microwave oven - just keep in mind that the cheese may partially melt and the spinach will wilt. I'd use a low setting to heat it up gently and evenly. I hope this helps!

I love your meal in a jar!  Thank you for posting it!  I’ll be putting the ingredients on my shopping list for the week. There’s so many ways I can vary this recipe. Hamburger with everything on it. (Hotdog too) shrimp...okay I’ll stop.

Thank you Karen, I love making variations of this meal or any salad!

I do browned hamburger with shredded cheese, a tad bit ketchup and then mustard, mayo, on salad. It tastes alot like a Big Mac! 🤷‍♀️
That could be translated to these layered jars too.