Egg & Vegetable Breakfast Skillet

Hands up if you like easy all-day-breakfast skillet meals! They are perfect for busy weeknights or simply when you want a delicious, stress-free meal with minimal clean up afterwards.

This vegetarian keto recipe is based on my Easy Keto Sausage & Veg Skillet but this time I used fried eggs instead. Both recipes are nut-free, nightshade-free and can be made dairy-free if you swap avocado oil for ghee.

If you like easy one skillet meals, make sure to check out my Low-Carb Spinach & Feta Shakshuka!

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How To Build the Perfect Breakfast Skillet

In this recipe I used cauliflower and kale for the vegatable base, plus aromatics, spices and healthy fats, all topped with fried eggs. 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 eggs you can try adding some grilled halloumi cheese, or crumbled feta (this will keap the recipe For vegetarian keto friendly.
• You could also use some sausage (see this Easy Keto Sausage & Veg Skillet), or add some cooked chicken or chorizo.
• For a boost of healthy fats, add 1-2 tbsp of extra virgin olive oil.
• 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, 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.

If you love KetoDiet, please leave a review on the AppStore or Google Play. It only takes a minute and makes a big difference to us. Thank you!

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Step-by-step

1. Grease a skillet with 2 tbsp ghee (or avocado oil). Add sliced onion and cook for 3-5 minutes. Then add minced garlic and cook for just a minute.

2. Shred or tear the kale and remove the stalks.

   

3. Add the cauliflower rice (here's how to "rice" cauliflower). Add the remaining ghee and kale shredded or torn into small pieces.

   

4. Cover with a lid and cook for about 5 minutes. Remove the lid and cook for another 3-5 minutes, stirring frequently.

5. Take off the heat. Season with salt and pepper to taste and add fresh parsley.

   

6. Fry the eggs in another skillet or a non stick pan greased with the reamining ghee (or avocado oil).

   

7. Top with the fried eggs. Eat immediately. The cooked vegetables (without the fried egg topping) can be stored in the fridge for up to 4 days.

   

Recipe

Egg & Vegetable Breakfast Skillet

★★★★★4.9 (7 ratings)

A tasty low-carb vegetarian breakfast or dinner made in less than 20 minutes. Cauliflower rice and kale cooked ...

Hands on

15m

Overall

20m

Servings

2

8.1 g

Net carbs

16.3 g

Protein

32.7 g

Fat

403

kcal

1 serving2 servings3 servings4 servings5 servings6 servings7 servings8 servings9 servings10 servings11 servings12 servings

US + metricMetricUS

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Ingredients 2 servings

• 3 tbsp ghee or virgin avocado oil (45 ml) - I used my Golden Ghee
• 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
• 4 large eggs

Instructions

1. Grease a skillet with 2 tbsp ghee (or avocado oil). Add sliced onion and cook for 3-5 minutes. Then add minced garlic and cook for just a minute.

2. Shred or tear the kale and remove the stalks.

3. Add the cauliflower rice (here's how to "rice" cauliflower). Add the remaining ghee and kale shredded or torn into small pieces.

4. Cover with a lid and cook for about 5 minutes. Remove the lid and cook for another 3-5 minutes, stirring frequently.

5. Take off the heat. Season with salt and pepper to taste and add fresh parsley.

6. Fry the eggs in another skillet or a non stick pan greased with the reamining ghee (or avocado oil).

7. Top with the fried eggs. Eat immediately. The cooked vegetables (without the fried egg topping) can be stored in the fridge for up to 4 days.

Nutrition per serving, about 250 g/ 8.8 oz

Carbs 8%Protein 17%Fat 75% of calories

Net carbs

8.1 g

Total carbs

12.1 g

Fiber

4 g

Sugars

4.4 g

Protein

16.3 g

Fat

32.7 g

Saturated fat

16.7 g

Calories

403 kcal

Sodium

777 mg · 33.8% RDA

Magnesium

46 mg · 11.4% RDA

Potassium

682 mg · 34.1% EMR

Nutrition by ingredient

Per about 250 g/ 8.8 oz	Net carbs	Protein	Fat	kcal
Ghee	0 g	0 g	22.5 g	204
Onion, brown (yellow), raw	1.1 g	0.2 g	0 g	6
Garlic, fresh	0.5 g	0.1 g	0 g	2
Cauliflower rice, homemade (cauli-rice, KetoDiet app)	3.6 g	2.3 g	0.3 g	30
Kale, curly, fresh	1.8 g	1 g	0.2 g	14
Cumin, ground	0.2 g	0.1 g	0.1 g	2
Salt, sea salt	0 g	0 g	0 g	0
Pepper, black, spices	0.1 g	0 g	0 g	1
Parsley, fresh (spices)	0.1 g	0.1 g	0 g	1
Egg, whole, fresh, raw (free-range or organic eggs)	0.7 g	12.6 g	9.5 g	143
Total	8.1 g	16.3 g	32.7 g	403

Serving size about 250 g/ 8.8 oz

• Gluten free
• Dairy free
• Nut free
• Nightshade free
• Pork free
• Avocado free
• Coconut free
• Fish free
• Shellfish free
• Beef free
• Pescatarian
• Vegetarian