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Eggs are one of the best ways to start the day and these Easy Keto Eggs with Kale and a Sausage Crumb promise to please. Just 3 simple main ingredients and yet packed with flavour. Feel free to multiply up the recipe and make a big batch for the whole family.
Hands-on Overall
Nutritional values (per serving)
Net carbs3 grams
Protein30.4 grams
Fat42.7 grams
Calories529 kcal
Calories from carbs 2%, protein 24%, fat 74%
Total carbs6.6 gramsFiber3.6 gramsSugars1.4 gramsSaturated fat15.3 gramsSodium617 mg(27% RDA)Magnesium44 mg(11% RDA)Potassium647 mg(32% EMR)
Ingredients (makes 2 servings)
- 4 large eggs
- 1 tsp extra virgin olive oil or ghee
- 2-3 good quality gluten-free sausages (200 g/ 7.1 oz)
- 1 cup chopped kale (50 g/ 1.9 oz)
- 1 tbsp of butter, ghee or duck fat
- salt and pepper to taste
- Optional: 1/2 tsp paprika or chilli
- fresh herbs such as parsley
- 1/2 medium avocado (75 g/ 2.7 oz)
Instructions
- Remove the skin from the sausages. Heat 1 teaspoon of olive oil in a pan. Gently sauté the sausage meat on a medium heat, breaking it up with a wooden spatula until it’s cooked through and resembles a thick crumb (takes about 10 minutes). Add the kale and and chilli or paprika (to your liking) and sauté for 1 further minute.
- Heat a little butter in a sauce pan on a medium heat.
- Crack the eggs into a cup, season with salt and pepper and whisk with a fork. Add the eggs to a pan and scramble for 1 minute, stirring the eggs with a wooden spoon to prevent sticking. Remove from the heat and allow to firm up.
- Place the eggs on a plate and top with the sausage crumb, avocado and chopped fresh herbs.
Ingredient nutritional breakdown (per serving)
| Net carbs | Protein | Fat | Calories |
|---|
| Egg, whole, fresh, raw (free-range or organic eggs) |
| 0.7 g | 12.6 g | 9.5 g | 143 kcal |
| Olive oil, extra virgin |
| 0 g | 0 g | 2.3 g | 20 kcal |
| Sausages, pastured, free of gluten and sugar |
| 0.6 g | 16.6 g | 17.8 g | 230 kcal |
| Kale, curly, fresh |
| 0.9 g | 0.5 g | 0.1 g | 7 kcal |
| Ghee |
| 0 g | 0 g | 7.5 g | 68 kcal |
| Salt, pink Himalayan rock salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Pepper, black, spices |
| 0 g | 0 g | 0 g | 0 kcal |
| Parsley, fresh (spices) |
| 0.1 g | 0.1 g | 0 g | 1 kcal |
| Avocado, fresh |
| 0.7 g | 0.8 g | 5.5 g | 60 kcal |
| Total per serving |
| 3 g | 30.4 g | 42.7 g | 529 kcal |
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