8 net carbs

English Breakfast

This mouth-watering low-carb English breakfast recipe is packed with protein, healthy fats, and nutrient-rich vegetables, making it the perfect nutritious and delicious way to start your day.

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English Breakfast

Top view of low-carb English breakfast, bacon, sausage, mushrooms, eggs, tomato, and avocado.

Low-Carb English Breakfast [Keto]

Total Diabetes Wellness
Looking for a delicious breakfast that's both healthy and satisfying? Look no further than this mouth-watering low-carb English breakfast recipe! Packed with protein, healthy fats, and a variety of nutrient-rich vegetables, this breakfast is the perfect way to start your day off on the right foot. Whether you're following a low-carb diet or simply looking for a nutritious and delicious breakfast option, this recipe is sure to become a new favorite.
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Course Breakfast
Cuisine English
Servings 1
Net Carbs 8 g
*Net carbs are per serving

Ingredients
 

  • 2 slices thick-cut bacon
  • 2 sausage links
  • 5-6 brown mushrooms
  • ½ tomato (or 5-6 cherry tomatoes)
  • 2 large eggs
  • ½ large avocado, sliced

Instructions
 

  • In a large skillet over medium heat, fry the bacon until fully cooked on both sides. Remove bacon from the skillet. Do not drain the grease.
    Top view of bacon frying in a skillet to make low-carb English breakfast.
  • In the same skillet, cook the mushrooms, sausage links, and half a tomato (face down). Flip as needed to cook on all sides. Remove from skillet when sausage links are fully cooked, and the mushrooms and tomato are tender.
    Top view of sausage, mushrooms, and tomato frying in a skillet to make low-carb English breakfast.
  • Fry the eggs in the same skillet. There should be enough bacon grease for frying. If not, add a 1/2 tablespoon of butter or olive oil. Cook until egg whites are opaque and yolks are still runny.
    Top view of two eggs frying in a skillet to make low-carb English breakfast.
  • Serve all together on a plate: bacon, sausages, mushrooms, tomato, and eggs, along with the sliced avocado.
    Top view of low-carb English breakfast on a plate and ready to eat, served with toast and tea.

Video

Nutrition

 

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Equipment

Keywords Full English breakfast, keto breakfast casserole, Keto English breakfast, low-carb breakfast casserole, traditional English Breakfast
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Photos of Low-Carb English Breakfast

Notes

Eggs

  • Prepare the eggs any way you like. Fried, over easy, scrambled, you can’t go wrong!

Traditional English breakfast

  • A traditional full English breakfast often includes bacon, fried eggs, sausages, tomatoes, fried mushrooms, fried bread, and black or white pudding, served with tea or coffee. Our recipe includes many of these traditional elements to make a low-carb version of a full English breakfast. 
  • We realize avocado is not part of a full English breakfast traditionally, however, if you’re eating low-carb, avocado is a great source of healthy fat, fiber, and nutrients. We highly recommend including avocado in this recipe!
  • This recipe is delicious paired with a slice of our low-carb bread!
  • If you’re serving your breakfast with tea or coffee, be mindful of adding sugar, as this will change the carb count of the meal.

Frequently Asked Questions

Is this English breakfast recipe Keto?

With 8 grams of net carbs per serving, this recipe is considered Keto. However, if you’re following a strict Keto diet, with 20 grams of net carbs per day, you’ll need to be mindful of your daily carbs if you choose this recipe. Eating this recipe for breakfast will leave you with 12 net carbs for the remainder of the day.

Is this low-carb English breakfast recipe gluten-free?

Yes! Our low-carb English breakfast recipe is gluten-free. If you’re serving this with store-bought toast or bread, make sure your bread is also gluten-free.

Storage and Reheating Guidelines

  • Make-ahead: This recipe cooks up quickly; we recommend cooking this recipe fresh and eating it warm.
  • Storing leftovers: Leftover English breakfast can be stored in an air-tight container in the refrigerator for 3-4 days.  
  • Freezing instructions: We don’t recommend freezing this recipe.
  • To reheat: Reheat leftovers in a skillet on the stovetop or in the microwave.

Additional Details

When it comes to hearty and satisfying breakfasts, few meals can compare to the classic English breakfast. Traditionally loaded with high-carb items like toast, beans, and hash browns, this iconic dish might seem off-limits for those following a low-carb or diabetic-friendly diet. But fear not! We’ve got a fantastic low-carb English breakfast recipe that will have you savoring all the flavors without the carbs. Packed with protein and healthy fats, this recipe will keep your blood sugar stable while tantalizing your taste buds.

Background of the Low-Carb English Breakfast

The traditional English breakfast, also known as a “full English” or “fry-up,” originated in the early 19th century. It was typically a substantial meal, designed to provide energy for a day of hard work. The traditional version includes bacon, eggs, sausages, tomatoes, mushrooms, beans, and toast. However, we’ll be making some adjustments to create a low-carb version that’s suitable for those managing diabetes.

English Breakfast Ingredients

Before we get into the cooking process, let’s understand the role of each ingredient in our low-carb English breakfast:

  • Eggs: Eggs are the star of the show and a fantastic source of protein and essential nutrients. They provide satiety and stabilize blood sugar levels.
  • Bacon: Bacon adds a savory and salty flavor to the dish. Opt for high-quality, nitrate-free bacon for a healthier option.
  • Sausages: Look for sausages with minimal additives and low sugar content. Chicken or turkey sausages are excellent low-carb choices.
  • Mushrooms: Mushrooms are low in carbs and rich in umami flavor, making them a perfect addition to this breakfast.
  • Tomatoes: Tomatoes add a burst of freshness and essential vitamins to the meal. They are relatively low in carbs, too.
  • Avocado: Avocado is a creamy and nutritious addition, providing healthy fats and making the breakfast even more satisfying.

Tips for Preparation

  • Cook in Stages: To ensure each element is cooked to perfection, cook each component separately. Start with bacon, followed by sausages, mushrooms, and tomatoes.
  • Keep it Low-Carb: Avoid using sugary baked beans or high-carb toast. Instead, opt for low-carb alternatives like black beans or grilled asparagus.
  • Seasoning: Use a blend of herbs and spices like paprika, garlic powder, and thyme to enhance the flavors without relying on excessive salt.

Instructions for Making Low-Carb English Breakfast

  • Prep: Gather all your ingredients and prepare them by washing vegetables and slicing tomatoes and avocado.
  • Cook the Bacon: In a large skillet, cook the bacon until it’s crispy. Remove the bacon from the pan and place it on a plate lined with a paper towel to absorb excess grease.
  • Cook the Sausages: In the same skillet, cook the sausages until they’re golden brown on all sides. Once cooked, set them aside with the bacon.
  • Saute the Mushrooms: Add a drizzle of olive oil to the skillet and sauté the mushrooms until they’re tender and slightly browned.
  • Cook the Tomatoes: In the same skillet, cook the tomatoes until they’re softened and slightly caramelized.
  • Cook the Eggs: In the same skillet, crack the eggs one at a time and carefully slide them into the pan. Cook the eggs to your preference – sunny-side-up, over-easy, or scrambled.
  • Assemble: Plate your low-carb English breakfast with the eggs, bacon, sausages, mushrooms, tomatoes, and sliced avocado. Garnish with herbs or a sprinkle of your favorite seasoning.

Variations and Serving Suggestions

  • Low-Carb Pancakes: If you’re in the mood for a touch of sweetness, add a side of low-carb pancakes made with almond flour and topped with sugar-free syrup.
  • Smoked Salmon: For a luxurious twist, serve your low-carb English breakfast with a side of smoked salmon and cream cheese.
  • Cheesy Scrambled Eggs: Elevate your breakfast by making scrambled eggs with a blend of your favorite low-carb cheeses.

Benefits for People with Diabetes

This low-carb English breakfast is a dream for individuals managing diabetes. It provides a balanced combination of protein, healthy fats, and low-carb vegetables, which helps maintain stable blood sugar levels throughout the day. Eggs and avocado are excellent sources of healthy fats that promote heart health, and the absence of high-carb items like toast and beans keeps the meal diabetes-friendly. Additionally, the delicious flavors and satisfying nature of this breakfast will keep you full and prevent snacking.

With this scrumptious and nourishing low-carb English breakfast, managing diabetes doesn’t mean sacrificing flavor or satisfaction. By making a few simple adjustments to the traditional English breakfast, we’ve created a diabetic-friendly version that will leave you feeling energized and ready to take on the day. Experiment with different variations and enjoy this hearty breakfast that’s as delicious as it is nutritious.

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