Breakfast Skillet Recipe – Keto & Low Carb

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breakfast skillet recipe

This low carb breakfast skillet recipe is perfect for those days when you need a substantial breakfast to keep you going all morning and beyond. It’s healthy, filling, and incredibly delicious. Above all, it’s high in fats and protein, perfect for your keto diet.

Related reading: 5 Low Carb Breakfasts To Energize Your Day

You only need a large skillet to prepare this meal and a few ingredients. With breakfast as easy as this, you no longer have any reason to skip it, which is the most important meal of the day.

This breakfast skillet recipe from Derek Howes, The Protein Chef, yields four servings, and each serving has 9 grams of carbs.

For a different skillet dish try this delicious Low Carb Turkey Zucchini Skillet Recipe.

Grass-fed Beef

I’ve tweaked the original recipe to include grass-fed beef in place of regular ground beef. Why? Because it’s so much healthier than commercially reared beef which is grain fed.

Grass fed beef is loaded with B vitamins and is higher in vitamins A and E, and  antioxidants compared to grain fed beef.

It also contains five times more conjugated linoleic acid (CLA) than animals fed conventional grain based diets. Scientists believe that CLA may help in the prevention of cancer.

Related reading: CLA for Weight Loss: Is It Worth Taking?

Healthier fats

Not only that but grass-fed beef has healthy fats. In particular it has a better ratio of Omega 3 fats to Omega 6 than grain fed beef. You might not think that beef would be a good source of omega 3 fats but it is actually a great source.

Related reading: Best Fats To Eat On A Low Carb Diet

People eating the standard American diet tend to have too much omega 6 fats and too little omega 3 fats in their cells. When the fats in cells get out of balance they do not function well. Nutrients can’t get in and wastes can’t get out. Energy production declines.

When omega 6 fats get too high they promote inflammation which contributes to heart disease, arthritis, diabetes, bowel diseases and cancer.

Although most beef cattle start out feeding on grass intensively reared cattle are fed a diet to increase their growth artificially. They get a mixture of inflammatory ingredients including GMO grains which have been sprayed with pesticides, corn and soy. Neither corn nor soy is their natural diet and it causes digestive distress.

If you are following a low carb or the keto diet for your health and I assume you are then it’s best to seek out the best ingredients if you can. I know that grass-fed beef and organic meat is more expensive but it’s going to be better for you in the long run.

Related reading: What’s So Good About Grass-Fed Meat?

Recipe notes

You can use any sugar free salsa and pasta sauce that you have so long as it is low carb or keto friendly. This means that it must have no sugar and preferably no artificial sweetnerers either because they are not good for you.

For a sugar free salsa this Tenayo Original Gourmet Salsa is all natural, non GMO with no preservatives or added sugar.

This Yo Mama’s Foods Marinara pasta sauce is also all natural, non GMO with no preservatives or added sugar.

Breakfast Skillet Recipe

Ingredients

  • 1 lb. ground grass fed/pastured beef or organic/free range turkey
  • ¾ cup Mexican cheese (or other cheese you prefer)
  • 1 tbsp. avocado oil
  • 8 tbsps. sugar free salsa
  • 1 cup pasta sauce (sugar free and low sodium)
  • ½ cup kale – or other greens
  • 2 large organic/pastured eggs
  • 1 large organic/pastured egg white
  • Seasonings of your choice (optional)

Directions

1. Heat the avocado oil in a large skillet. Add the meat and cook on medium high until brown breaking up any lumps with a spatula. This should take about 5 minutes.
2. While the meat is cooking, chop up the kale. When meat has browned reduce the heat to medium and add the pasta sauce, salsa, and chopped kale or other greens.
3. Mix all ingredients together well. You can add in any seasoning or herbs you like at this stage.
4. Break eggs on the top and add the egg white. Leave them to cook for a couple of minutes or until they are cooked the way you like them allowing extra time for cooking the cheese.
5. Sprinkle with the cheese and continue cooking until it has melted. Remove from heat, divide into 4 portions and serve. Enjoy!

Here’s Derek’s demo video of how this breakfast skillet recipe is prepared.

Skillet image by Jeffrey W 

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