Keto Breakfast Sausage & Guac Stacks

Keto Breakfast Sausage & Guac Stacks

Today I’m sharing a video recipe of one of the most popular meals from the KetoDiet App and my 4-Week KetoDiet Primal Diet Plan: Breakfast Sausage & Guac Stacks.

Keto eating doesn’t have to be complicated and this meal proves that you can eat healthy even when you’re busy. These sausage & guac stacks feature my favourite breakfast ingredients: avocado, eggs and sausage. They’re easy to prepare and take less than 15 minutes.

Preparation time

Hands-on:    10 minutes
Overall:     15 minutes

Nutritional values (per serving)

Total Carbs 9.9 grams
Fiber 5.4 grams
Net Carbs 4.4 grams
Protein 20.1 grams
Fat 43.9 grams
of which Saturated 13.6 grams
Energy 509 kcal
Magnesium 43 mg (11% RDA)
Potassium 691 mg (35% EMR)

Macronutrient ratio: Calories from carbs (4%), protein (16%), fat (80%)

Ingredients (makes 2 servings)

Quick Guacamole:

  • 1 medium avocado (150 g/ 5.3 oz)
  • ½ small white or yellow onion, chopped (35 g/ 1.2 oz)
  • 2 tbsp fresh lime juice (30 ml/ 1 fl oz)
  • salt and pepper to taste

Stacks:

  • ghee for frying (about 1-2 tbsp)
  • 170 g gluten-free (Italian) sausage meat (6 oz)
  • 2 large eggs
  • salt and pepper to taste

Note: Most of the cooking fat is not included in the nutrition facts as you will only use it for cooking (most of it remains in the skillet).

Instructions

  1. Prepare the quick guacamole. Halve the avocado and scoop into a bowl. Add the lime juice, salt and pepper. Mash using a fork and set aside.
  2. Heat a pan greased with half of the ghee over a medium heat. Using your hands, create small patties from the sausage meat. Place on the pan and cook undisturbed for 2-3 minutes. Flip on the other side and cook for 1-2 more minutes and set aside.
  3. Grease the pan with the remaining ghee and crack in the eggs. Cook until the egg whites are cooked through and the egg yolks are still runny. If you use an egg mold like this one, make sure to lower the heat, as it will take longer to cook through.
  4. When done, top each patty with the prepared guacamole and fried egg. Season with salt and pepper to taste and eat immediately.
    Meal-prep tip: You can prepare the guacamole and fry the sausage patties in advance and keep in an airtight container for up to 3 days. Serve with fried or poached egg.

http://ift.tt/2tzkWSn

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s