Steak and eggs: it's a classic combination, beloved for its satisfying flavor and hearty nature. But did you know that this dynamic duo is also a fantastic option for those following a ketogenic diet? This article explores the versatility of keto steak and eggs, offering recipe ideas, nutritional benefits, and creative ways to incorporate it into your meal plan.
The Allure of Steak and Eggs
Who doesn't love brunch? There is that feeling of having great conversation with those around you while savoring great food. Brunch has to be satisfying, and steak and eggs delivers. Tacos are a group on their own, they have their own personality. How many ways can you make tacos? The possibilities are endless.
Why Steak and Eggs is Keto-Friendly
The ketogenic diet emphasizes high fat, moderate protein, and very low carbohydrate intake. Steak is naturally low in carbs and high in protein and fat, making it an ideal choice. Eggs are also low in carbs and packed with protein and healthy fats. Together, they create a filling and nutritious meal that aligns perfectly with the keto lifestyle.
Health Benefits of Red Meat (in Moderation)
Consuming a lot of red meat has always been portrayed as a bad choice. However, red meat actually has a lot of health benefits. Red meat, such as steak, is high in zinc which helps keep your immune system functioning properly. It has lots of vitamin B12 which will keep your red blood cells healthy. Eating lots of red meat may not be ideal but we aren’t saying this tasty, low carb breakfast should be your every day, go-to meal. No way!
Recipe Ideas and Variations
The beauty of keto steak and eggs lies in its simplicity and adaptability. Here are a few ideas to get you started:
Read also: Easy Low-Carb Cheese Crackers
Classic Keto Steak and Eggs: Simply season your steak with salt and pepper, cut it into thin strips or tips and fry them along with your eggs. Melt your butter in a pan and fry 2-3 eggs until the whites are set and yolk is to desired doneness. Season with salt and pepper. In another pan, cook your sirloin (or favorite cut of steak) until desired doneness. Then slice into bite-sized strips and season with salt and pepper. Slice up some avocado and serve together!
Keto Steak and Egg Tacos: For these Tacos I like to use Ribeye Steaks. I usually get these at my local butcher or Whole foods meat counter. Splurging a bit when buying steaks makes a difference in flavor and final dish. I seasoned the rib eye with my Puertorican Adobo Sazón seasoning- recipe can be found here. Cook them in a cast iron a medium high heat for about 4 minutes on each side. Always let the steaks rest before cutting. They are tender and full of flavor. Heat Avocado oil in a cast iron pan at medium heat. Cooked steaks 4 mins on each side, I like mine cooked medium rare. Remove and let them rest before slicing. Heat additional avocado oil and fry eggs to liking. I prefer mine sunny side.Heat up tortillas in a griddle for 2 mins on each side. Slice steak in strips. Assemble tacos, placing steak, egg, queso fresco & garnish with cilantro. Add green salsa if preferred.
Steak and Egg Burrito: You may also want to put your keto steak and eggs inside a low carb tortilla wrap. Toss in some cheese and you have an amazing new meal. You can even throw in some low carb hot sauce to make the breakfast burrito have a spicy twist.
Pesto Steak and Eggs: Stir in pesto and saute for about a minute. Stir in bok choy tops then push to one side of the pan. Add in steak slices and heat for 1 1/2 - 2 minutes, stirring in with pesto bok choy. Transfer to a plate, add more oil to the pan and fry eggs over-easy or as desired. Salt and pepper to taste. Top steak and bok choy with eggs. Serve with berries or cherry tomatoes.
Choosing the Right Steak Cut
The best steak cuts for breakfast are flank, skirt and sirloin. These are tougher cuts that are great when sliced thin so they’re ideal for breakfast cooking. However, you can use any cut of steak you want such as a sirloin or ribeye. Ribeyes, sirloins, New York strips, flank steak, ranch steaks… These would all make fantastic options for steak and eggs.
Read also: Keto Calorie Counting: A Detailed Guide
Cooking the Perfect Steak and Eggs
- Steak: The amount of time you cook your steak depends on your preferred cook. For the best sear and crust on the steak, save the eggs for after cooking the steak. Allow the steak to rest for 5-10 minutes to make sure the juices are evenly distributed throughout the steak.
- Eggs: Melt your butter in a pan and fry 2-3 eggs until the whites are set and yolk is to desired doneness. Season with salt and pepper.
Can I Cook Steak and Eggs in the Same Pan?
Yes and no. I cooked this in the same pan, but I didn’t cook them at the same time. I wouldn’t recommend cooking them at the same time because both the eggs and the steak benefit from having the entire skillet to themselves!
Seasoning and Marinades
Feel free to season the breakfast steak as you see fit. In a shallow dish or ziplock bag combine the steak with marinade, salt and pepper if desired.
Serving Suggestions
I love steak and eggs on their own, but there are many types of sides that would pair perfectly with this protein-packed meal! To add some nutritious greens, consider adding Instant Pot Collard Greens! If serving this for a delicious “brinner” recipe, we like to bulk it up with Keto Mashed Cauliflower or Keto Grits. If you’re not worried about carbs, these Crispy Homemade Hash Browns, Potato Hash, or these Air Fryer Baby Potatoes!
Reheating Steak and Eggs
This dish is best served fresh, but leftover steak can be delicious if you’re careful with it. To reheat the full, unsliced steak, you can pour reserved marinade over it and warm it covered in the oven (350 degrees F) until it reaches about 120-125 degrees F. To reheat sliced steak (whether sliced before or after refrigerating), you can use the same oven method (won’t take as long as a full steak) or microwave in 20-second increments at 50% power until warm. I don’t love to reheat fried eggs because they quickly end up overcooked and rubbery. If you intend to reheat your eggs, it’s best to go for scrambled eggs.
Keto Steak and Eggs: A Daily Dose of Deliciousness
Here’s a power breakfast for a power day! Eating this many calories right away helped fuel me through my workout and also kept me feeling full all the way to lunch. Not once did I consider a snack or felt hungry. In fact, I almost forgot to eat at lunchtime!
Read also: Magnesium Supplements for Keto
Keto Steak Eggs and Cheese tacos
Moving to the PNW meant that I was not going to have access to breakfast tacos easily. So I did what I do best. Cook homemade tacos. These are one of my favorites, the steak is cooked perfectly medium rare, eggs fried sunny side up nested inside the warm Cactus Tortilla, topped with queso fresco and cilantro. Cutting the carbs with these tortillas. In 2017 the Food and Agricultural Organization of the UN (also known as FAO) named the Nopal cactus or Opuntia Ficus-Indica - the plant of the future! With the climate change, the Nopal cactus can grow in the harshest conditions - in arid deserts or mountainous rock waste lands. Cactus tortillas are a rich in super nutrients and are very delicious . They are a mixture of nopales or, white corn masa, cassava flour, salt and water. No preservatives or artificial ingredients. With only 30 calories and four net carbs, making these a healthier alternative. You can use them in tacos, enchiladas, quesadillas and burritos.
Meal Prep
It couldn't be easier to simplify your meal prep routine. All it takes are fresh ingredients to work with, lots of flavor, and an hour of your Sunday. Wash and dry all produce and set aside. Place eggs in a medium saucepan and cover with cold water. Remove eggs from pot and transfer them to a bowl of ice water, cool for about 10 minutes, then peel. Season steak generously with salt and pepper in a shallow dish. In a heavy-bottomed 12-inch skillet, heat 1 tablespoon of olive oil on medium-high until shimmering. Set steak in the pan and let cook undisturbed for 5 minutes. Transfer cooked steak to a fresh plate, then pour the remaining lime juice over it. Clean the skillet used to cook the steak and add 1 tablespoon olive oil, heating on medium until simmering. Add the sliced yellow onion with a pinch of salt. Cook for about 5 minutes, then add the garlic, sliced red bell pepper, and corn with another pinch of salt and pepper. Continue to cook until softened for about 3 more minutes. Gather the 4 resealable containers. Slice the steak into thin strips and place into containers. Dress with sides of cooled veggies, crumbled eggs, lettuce, and lime wedges. Sprinkle with fresh cilantro.