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Finding the time to eat healthy is one of the biggest challenges. Is there anyone who isn't busy these days? I think I speak for everyone when I say that time is precious and none of us wants to spend hours and hours in the kitchen.
I'm no exception. The last few years have been full of exciting new projects but it has also been the busiest two years of my life. I published three new keto cookbooks and for several months we have been working on some major KetoDiet App improvements — I think you will love them.
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On most days I like simple low-carb meals with minimum clean up that can be prepared in one skillet, one tray or one pot.
This is how I make my go-to keto all-day-breakfast skillet. With just a few ingredients, this is the ideal option when you need a quick and nutritious meal low in carbs. All in just 20 minutes!
How To Build the Perfect Breakfast Skillet
In this recipe I used sausage, cauliflower and kale, plus aromatics, spices and healthy fats. You can make easy swaps to fit your keto lifestyle and utilize ingredients you have on hand.
- Instead of kale, try spinach, collards or beet greens.
- Instead of cauli-rice, try diced or spiralized zucchini or riced/chopped broccoli.
- Instead of sausage, add some cooked chicken or chorizo.
- For an extra protein boost, add eggs fried in ghee or avocado oil.
- For a boost of healthy fats, add 1-2 tbsp of extra virgin olive oil.
- For vegetarian keto, swap the sausage with egg, grilled halloumi cheese, or crumbled feta.
- For a vegan keto option, swap the sausages with sliced avocado, and the ghee with olive oil or coconut oil.
- For an extra digestive aid (especially if you suffer from GERD), add some Pink Sauerkraut or Classic Sauerkraut at the end of the cooking process.
- Feel free to use any fresh or dried herbs and spices.
- For extra flavor you can add some Sriracha (you can make your own Fermented Sriracha Sauce), keto-friendly ketchup (here's how to make your own sugar-free ketchup) or mustard (here's how to make your own mustard).
It's really easy to modify any meal I post on the KetoDiet blog directly in the KetoDiet App! You can do that in Custom Meals by tapping on the "clone" icon. You can then remove, add or adjust any ingredients.
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Hands-on Overall
Serving size about 250 g/ 8.8 oz
Nutritional values (per about 250 g/ 8.8 oz)
Net carbs7.9 grams
Protein20.3 grams
Fat41 grams
Calories490 kcal
Calories from carbs 7%, protein 17%, fat 76%
Total carbs12.4 gramsFiber4.5 gramsSugars4.6 gramsSaturated fat20.2 gramsSodium1,023 mg(44% RDA)Magnesium49 mg(12% RDA)Potassium794 mg(40% EMR)
Ingredients (2 servings)
- 3 tbsp ghee or virgin avocado oil (45 ml) - I used my Golden Ghee
- 200 g gluten-free sausages (7.1 oz)
- 1/2 small yellow onion, sliced (35 g/ 1.2 oz)
- 1 clove garlic, minced
- 1/2 small cauliflower, riced (240 g/ 8.5 oz)
- 2 cups shredded kale (100 g/ 3.5 oz)
- 1/2 tsp ground cumin
- 1/2 tsp sea salt, or to taste
- 1/4 tsp black pepper
- 2 tbsp chopped parsley or herbs of choice
Instructions
- Heat a skillet greased with 1 tbsp of the ghee (or avocado oil) over a medium heat. Add sliced sausage (or crumbled sausage meat).
- Cook until crisped up and browned from all sides, for 5-8 minutes. Take off the heat and set aside.
- To the same skillet where cooked the sausages, add another tablespoon of ghee (or more avocado oil). Add sliced onion and cook for 3-5 minutes. Then add minced garlic and cook for just a minute.
- Shred or tear the kale and remove the stalks.
- Add the cauliflower rice (here's how to "rice" cauliflower). Add the remaining ghee and kale shredded or torn into small pieces.
- Cover with a lid and cook for about 5 minutes. Remove the lid and cook for another 3-5 minutes, stirring frequently.
- Take off the heat. Season with salt and pepper to taste and add fresh parsley.
- Top with the cooked sausage. Eat immediately or let it cool down and refrigerate for up to 4 days.
Ingredients
- 3 tbsp ghee or virgin avocado oil (45 ml) - I used my Golden Ghee
- 200 g gluten-free sausages (7.1 oz)
- 1/2 small yellow onion, sliced (35 g/ 1.2 oz)
- 1 clove garlic, minced
- 1/2 small cauliflower, riced (240 g/ 8.5 oz)
- 2 cups shredded kale (100 g/ 3.5 oz)
- 1/2 tsp ground cumin
- 1/2 tsp sea salt, or to taste
- 1/4 tsp black pepper
- 2 tbsp chopped parsley or herbs of choice
Instructions
- Heat a skillet greased with 1 tbsp of the ghee (or avocado oil) over a medium heat. Add sliced sausage (or crumbled sausage meat).
- Cook until crisped up and browned from all sides, for 5-8 minutes. Take off the heat and set aside.
- To the same skillet where cooked the sausages, add another tablespoon of ghee (or more avocado oil). Add sliced onion and cook for 3-5 minutes. Then add minced garlic and cook for just a minute.
- Shred or tear the kale and remove the stalks.
- Add the cauliflower rice (here's how to "rice" cauliflower). Add the remaining ghee and kale shredded or torn into small pieces.
- Cover with a lid and cook for about 5 minutes. Remove the lid and cook for another 3-5 minutes, stirring frequently.
- Take off the heat. Season with salt and pepper to taste and add fresh parsley.
- Top with the cooked sausage. Eat immediately or let it cool down and refrigerate for up to 4 days.
Nutrition (per serving, about 250 g/ 8.8 oz)
Calories490kcal
Net Carbs7.9g
Carbohydrates12.4g
Protein20.3g
Fat41g
Saturated Fat20.2g
Fiber4.5g
Sugar4.6g
Sodium1,023mg
Magnesium49mg
Potassium794mg
Detailed nutritional breakdown (per about 250 g/ 8.8 oz)
| Total per about 250 g/ 8.8 oz |
| 7.9 g | 20.3 g | 41 g | 490 kcal |
| Ghee |
| 0 g | 0 g | 22.5 g | 204 kcal |
| Sausages, pastured, free of gluten and sugar |
| 0.6 g | 16.6 g | 17.8 g | 230 kcal |
| Onion, brown (yellow), raw |
| 1.1 g | 0.2 g | 0 g | 6 kcal |
| Garlic, fresh |
| 0.5 g | 0.1 g | 0 g | 2 kcal |
| Cauliflower rice, homemade (cauli-rice, KetoDiet app) |
| 3.6 g | 2.3 g | 0.3 g | 30 kcal |
| Kale, curly, fresh |
| 1.8 g | 1 g | 0.2 g | 14 kcal |
| Cumin, ground |
| 0.2 g | 0.1 g | 0.1 g | 2 kcal |
| Salt, sea salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Pepper, black, spices |
| 0.1 g | 0 g | 0 g | 1 kcal |
| Parsley, fresh (spices) |
| 0.1 g | 0.1 g | 0 g | 1 kcal |
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