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Today I'm sharing a video recipe of one of the most popular meals from the KetoDiet App and my 4-Week KetoDiet Primal Diet Plan: Breakfast Sausage & Guac Stacks.
Keto eating doesn't have to be complicated and this meal proves that you can eat healthy even when you're busy. These sausage & guac stacks feature my favourite breakfast ingredients: avocado, eggs and sausage. They're easy to prepare and take less than 15 minutes.
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Hands-onOverall
Nutritional values (per serving)
4.4 grams
5.4 grams
20.1 grams
43.9 grams
13.6 grams
509 calories
Total Carbs | 9.9 | grams |
Fiber | 5.4 | grams |
Net Carbs | 4.4 | grams |
| | |
Protein | 20.1 | grams |
Fat | 43.9 | grams |
of which Saturated | 13.6 | grams |
| | |
Calories | 509 | kcal |
| | |
Magnesium | 43 | mg (11% RDA) |
Potassium | 691 | mg (35% EMR) |
Macronutrient ratio: Calories from carbs (4%), protein (16%), fat (80%)
Ingredients (makes 2 servings)
Quick Guacamole:
- 1 medium avocado (150 g/ 5.3 oz)
- 1/2 small white or yellow onion, chopped (35 g/ 1.2 oz)
- 2 tbsp fresh lime juice (30 ml/ 1 fl oz)
- salt and pepper to taste
Stacks:
- ghee for frying (about 1-2 tbsp)
- 170 g gluten-free (Italian) sausage meat (6 oz)
- 2 large eggs
- salt and pepper to taste
Note: Most of the cooking fat is not included in the nutrition facts as you will only use it for cooking (most of it remains in the skillet).
Instructions
- Prepare the quick guacamole. Halve the avocado and scoop into a bowl. Add the lime juice, onion, salt and pepper. Mash using a fork and set aside.
- Heat a pan greased with half of the ghee over a medium heat. Using your hands, create small patties from the sausage meat. Place on the pan and cook undisturbed for 2-3 minutes. Flip on the other side and cook for 1-2 more minutes and set aside.
- Grease the pan with the remaining ghee and crack in the eggs. Cook until the egg whites are cooked through and the egg yolks are still runny. If you use an egg mold like this one, make sure to lower the heat, as it will take longer to cook through.
- When done, top each patty with the prepared guacamole and fried egg. Season with salt and pepper to taste and eat immediately.
Meal-prep tip: You can prepare the guacamole and fry the sausage patties in advance and keep in an airtight container for up to 3 days. Serve with fried or poached egg.
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