For those following a ketogenic diet, finding quick, easy, and satisfying breakfast options can sometimes be a challenge. Keto breakfast bowls offer a versatile and customizable solution, providing a protein-packed and healthy fat-filled way to kickstart your morning. These bowls are not only delicious but also incredibly convenient for meal prepping and busy weekday mornings.
What is a Keto Breakfast Bowl?
A keto breakfast bowl is essentially a deconstructed breakfast that combines various low-carb ingredients into a single, satisfying meal. The beauty of these bowls lies in their adaptability - you can easily adjust the ingredients to suit your preferences and dietary needs.
Core Components of a Keto Breakfast Bowl
While the specific ingredients can vary, most keto breakfast bowls share a few key components:
The Base
Instead of traditional high-carb options like potatoes or grains, keto breakfast bowls utilize low-carb alternatives. Some popular choices include:
- Cauliflower Rice: This is the tasty base for the bowls! It is an incredibly simple and tasty base. You could saute some cauliflower rice in butter and use that as the base.
- Roasted Cauliflower: Roasting the cauliflower helps remove moisture and amps up the flavor.
- Power Greens: A mixture of baby spinach, chard, mizuna, and kale sautéed with garlic and olive oil provides a nutrient-rich base.
- Radish Hash Browns: Radishes are an extremely deceiving in looks and mouth feel!
Protein
Protein is a crucial element of any keto meal, helping you feel full and satisfied. Excellent protein sources for keto breakfast bowls include:
Read also: Easy Low-Carb Cheese Crackers
- Sausage: Keto sausage is a quick breakfast option that’s filling and healthy, too. Choose any kind of breakfast sausage you like best.
- Bacon: Cut the bacon into small pieces and fry them in a skillet over medium-high heat until they turn crisp and golden.
- Eggs: Scrambled eggs work so well with these bowls! Plus, scrambled eggs make these bowls perfect to make ahead of time. Scrambled eggs should always be cooked slowly over low heat so that they don’t dry out too quickly. While this keto recipe calls for using whole eggs, you can choose just to use the egg whites or the egg yolks.
- Ground Beef: Crumble the beef into the skillet and break up lumps with a wooden spoon or spatula.
- Turkey Sausage: For the sausage I used my ground turkey breakfast sausage which is just ground turkey and seasonings.
Healthy Fats
Healthy fats are essential for the keto diet, providing energy and supporting overall health. Consider adding these to your breakfast bowl:
- Avocado: This creamy fruit is packed with healthy fats and adds a smooth texture to the bowl.
- Ghee or Oil: Heat a large skillet over medium heat and add the ghee or oil.
- Cheese: Cheddar cheese is simply the best cheddar on the planet. You can use mozzarella cheese, or American cheese instead of bacon and cheddar.
Toppings and Flavor Enhancers
These additions add flavor, texture, and visual appeal to your keto breakfast bowl:
- Vegetables: Sautéed bell peppers, cherry tomatoes, jalapeño pepper, chopped romaine or iceberg lettuce, cilantro, bell pepper, green chiles, and red onion.
- Salsa: Add salsa for a zesty kick.
- Sour Cream: Lower the heat and add half of the sour cream to the skillet, making it melt into a creamy texture.
- Hot Sauce: Add hot sauce-whatever you’re craving.
- Lime Juice: Add the lime juice.
- Hemp or Chia Seeds: Sprinkle it with some hemp seeds or chia seeds for some extra nutrients.
- Keto Tomatillo Dressing: My absolute favorite for Mexican style salads and burrito bowls is this Keto Tomatillo Dressing.
Recipe Ideas
Keto Taco Breakfast Bowl
This bowl brings the flavors of a taco to your breakfast table.
Ingredients:
- Cauliflower rice (as a base)
- Cooked ground beef with taco seasoning
- Scrambled eggs
- Shredded cheddar cheese
- Diced tomatoes (optional, but adds freshness)
- Avocado slices
- Salsa
- Sour cream
- Jalapeño pepper, salt and pepper
Instructions:
- Prepare cauliflower rice according to recipe.
- Cook ground beef with taco seasoning.
- Scramble eggs.
- Assemble the bowl by layering cauliflower rice, ground beef, scrambled eggs, cheese, tomatoes, avocado, salsa, and sour cream.
- Garnish with cilantro and extra lime juice if desired.
Sausage and Egg Breakfast Bowl
A classic combination made keto-friendly.
Ingredients:
- Sautéed power greens (spinach, chard, mizuna, kale)
- Cooked breakfast sausage (turkey or pork)
- Scrambled eggs
- Shredded cheddar cheese
- Optional toppings: avocado, hot sauce
Instructions:
- Sauté power greens with garlic and olive oil.
- Cook breakfast sausage.
- Scramble eggs.
- Layer the greens, sausage, and eggs in a bowl.
- Top with cheese and any desired toppings.
Sweet Pork Burrito Bowl
These sweet pork burrito bowls are full of simple ingredients that taste so great together for breakfast!
Read also: Keto Calorie Counting: A Detailed Guide
Ingredients:
- Sweet pork
- Scrambled eggs
- Avocado
- Queso cotija
- Salsa
- Sour cream
Instructions:
- Prepare scrambled eggs.
- Layer the eggs, sweet pork, avocado, queso cotija, salsa, and sour cream in a bowl.
Loaded Keto Breakfast Bowl
This protein-packed bowl features creamy eggs, crispy bacon, tangy sour cream, flavorful cheddar cheese, and fragrant chives, all customizable to suit your tastes.
Ingredients:
- Bacon
- Eggs
- Cheddar cheese
- Sour cream
- Green onion
Instructions:
- Cut the bacon into small pieces and fry them in a skillet over medium-high heat until they turn crisp and golden.
- Lower the heat and add half of the sour cream to the skillet, making it melt into a creamy texture.
- Divide the silky smooth scrambled eggs into serving bowls, creating a bed of creamy goodness.
- Add the cooked bacon, cheddar cheese, sour cream, and green onion.
Make-Ahead Keto Breakfast Bowls with Sausage, Eggs, and Cheese on a Bed of Roasted Cauliflower
Make your busy mornings easier with a hearty breakfast that’s ready to go when you are!
Ingredients:
- Cauliflower
- Oil
- Salt and pepper
- Pre-cooked sausage
- Eggs
- Heavy whipping cream
- Butter
- Green onions
- Cheddar cheese
Instructions:
- Preheat the oven to 400F and spread the cauliflower out on a rimmed baking sheet. Drizzle with the oil and sprinkle with salt and pepper. Toss to combine.
- Bake 15 to 20 minutes, until roasted to your liking. In the last 5 minutes or so, add the sausage to the pan to warm through.
- In a large bowl, whisk the eggs with the heavy whipping cream until well combined. Melt the butter in a large skillet over medium low heat.
- Add the egg mixture and let sit two minutes, then use a rubber spatula to scrape the eggs from the edges of the pan towards the center, turning and mixing lightly to scramble. When the eggs are just cooked through, remove from heat and sprinkle with salt and pepper.
- Divide the cauliflower among four freezer safe and microwave safe containers. Then top with the sausage, eggs, and green onions. Finally top each with the cheese.
- Let come to room temperature if hot, then cover and freeze for up to two weeks or refrigerate for up to 5 days.
- To Reheat from Frozen: Remove the cover from the container. Microwave on 50% power for 2 to 3 minutes, then stir and continue to microwave until heated through.
Radish, Sausage, Cheese, and Egg Breakfast Bowl
This recipe is really simple and fun because you get to layer a bunch of different foods!
Ingredients:
- Radishes
- Sausage
- Cheddar cheese
- Eggs
- Salt and pepper
Instructions:
- Cook sausage in a medium high heat until fully cooked through. Remove sausage from pan and set aside leaving grease in the pan.
- Cup up radishes into bite sized pieces and add to the pan. Season with salt and pepper. Cook until radishes become tender to bite or easily pierced with a fork. It should take 8-12 minutes.
- In the meantime fry up an egg to your preference and set aside. We like ours over easy so the yolk can spill into all the layers!
- Once radishes are fully cooked layer with sausage, cheese and egg.
Tips for Making the Best Keto Breakfast Bowls
- Meal Prep: Prepare individual ingredients in advance to save time during the week. Roast a large batch of cauliflower, cook sausage, and scramble eggs ahead of time.
- Customize: Don't be afraid to experiment with different combinations of ingredients to find your favorites.
- Consider Texture: Combine creamy, crunchy, and chewy elements for a more satisfying bowl.
- Don't Overcook Eggs: Be careful not to overcook the eggs as they scramble. Remember, they will continue to cook as they cool. So, we want to remove them from the heat as soon as they’re glossy.
Making Ahead and Storing
These bowls are perfect for meal prepping. Here's how to properly store them:
- Refrigerating: If you think you will use all the bowls within 5 days, you can simply refrigerate.
- Freezing: Any longer than 5 days and they should be frozen. To freeze these sausage and egg breakfast bowls, just place the different foods in the container. Make sure they have cooled off a bit and then place the lid on and freeze.
- Containers: One thing you need to consider carefully when making these breakfast bowls is the containers in which you store them. They need to be both freezer and microwave-safe. I bought this great glass storage containers awhile back and they have been wonderful for freezing meals and for meal prep.
- Reheating: To reheat, take out the breakfast meals and place in the microwave oven. Try to mark them with a title and date so you know what they are.
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