Totally Customizable Keto Breakfast Skillet

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Finding the time to eat healthy is one of the biggest challenges. Is there anyone who isn’t busy these days? I think I speak for everyone when I say that time is precious and none of us wants to spend hours and hours in the kitchen.

I’m no exception. The last two years have been full of exciting new projects but it has also been the busiest two years of my life. I published three new keto cookbooks and for several months we have been working on some major KetoDiet App improvements — I think you will love them. Apart from 50 brand new keto recipes exclusive to the KetoDiet App, we have some exciting new features coming soon. I promise I won’t keep it a secret for too long — I’ll announce the details early next week!

And it wouldn’t happen without you #ketofam! With your continuous support and App reviews, we have been able to work on our app and improve it with every update.

Here are some of the milestones:

  • Our app will soon have over 1,300 recipes that can be added directly to your Planner and most can be modified.
  • Apart from basic macronutrient tracking, we added advanced tracking options including ketone and glucose monitoring, mood tracking and water tracking.
  • Thousands of new restaurant meals will help you stay keto when eating out.
  • Over 140 articles, diet tips and guides from our team of qualified experts.
  • There’s a lot more we have planed for this year so stay tuned!

Best of all, there are no subscription fees and no hidden costs, just great content.

So here’s how I make my go-to keto all-day-breakfast skillet. With just a few ingredients that you can easily swap for other low-carb options, this is the ideal meal when you need a quick and nutritious meal low in carbs. All you need is 20 minutes and one skillet!

How To Build the Perfect Breakfast Skillet

Here are just some of the many customizations you can make to fit your keto lifestyle — all directly in the KetoDiet App:

  • Instead of kale, try spinach, collards or beet greens.
  • Instead of cauli-rice, try diced or spiralized zucchini or riced/chopped broccoli.
  • Instead of sausage, add some cooked chicken or chorizo.
  • For an extra protein boost, add eggs fried in ghee.
  • For a boost of healthy fats,, add 1-2 tbsp of extra virgin olive oil.
  • For vegetarian keto, swap the sausage with egg, grilled halloumi cheese, or crumbled feta.
  • 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 (especially if you suffer from GERD), 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 an extra flavor boost, add some Sriracha (you can make your own Fermented Sriracha Sauce), keto-friendly ketchup or 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.

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Hands-on Overall

Nutritional values (per serving)

7.9 grams
4.5 grams
20.3 grams
41 grams
20.2 grams
490 calories

Total Carbs 12.4 grams
Fiber 4.5 grams
Net Carbs 7.9 grams
Protein 20.3 grams
Fat 41 grams
of which Saturated 20.2 grams
Calories 490 kcal
Magnesium 49 mg (12% RDA)
Potassium 794 mg (40% EMR)

Macronutrient ratio: Calories from carbs (7%), protein (17%), fat (76%)

Ingredients (2 servings)

  • 3 tbsp ghee (45 ml) – I used my Golden Ghee
  • 200 g gluten-free sausages (7.1 oz)
  • 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


  1. Heat a skillet greased with 1 tbsp of the ghee over a medium heat. Add sliced sausage (or crumbled sausage meat).
  2. Cook until crisped up and browned from all sides, for 5-8 minutes. Take off the heat and set aside.
    Totally Customizable Keto Breakfast Skillet
  3. To the same skillet where cooked the sausages, add another tablespoon of ghee. Add sliced onion and cook for 3-5 minutes. Then add minced garlic and cook for just a minute.
  4. Shred or tear the kale and remove the stalks.
    Totally Customizable Keto Breakfast Skillet
  5. Add the cauliflower rice (here’s how to “rice” cauliflower). Add the remaining ghee and kale shredded or torn into small pieces.
    Totally Customizable Keto Breakfast Skillet
  6. Cover with a lid and cook for about 5 minutes. Remove the lid and cook for another 3-5 minutes, stirring frequently.
  7. Take off the heat. Season with salt and pepper to taste and add fresh parsley.
    Totally Customizable Keto Breakfast Skillet
  8. Top with the cooked sausage. Eat immediately or let it cool down and refrigerate for up to 4 days.
    Totally Customizable Keto Breakfast Skillet
  9. Alternatively, add fried eggs or other toppings (see into for a full list of options).
    Totally Customizable Keto Breakfast Skillet

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