Keto Chorizo Egg and Cheese Breakfast Prep

Tired of the same old keto breakfast? You’re not alone! Many following a ketogenic diet often find themselves in a breakfast rut, especially when trying to meal prep. But what if we told you there’s a vibrant, flavorful, and incredibly easy solution that will bring excitement back to your morning plate? Get ready to discover the **Easy Keto Low-Carb Eggs, Cheese, and Chorizo Sausage Breakfast Scramble Meal Prep** – a game-changer for anyone seeking delicious, make-ahead keto meals.

This fantastic skillet dish isn’t just another breakfast idea; it’s a ketogenic no-bake casserole that combines the rich, savory flavors of chorizo sausage with fluffy eggs, melted cheese, and a medley of colorful, keto-friendly vegetables. It’s designed for convenience, making it ideal for busy mornings or for those who love to plan their meals in advance. Say goodbye to breakfast boredom and hello to a meal that’s both satisfying and perfectly aligned with your low-carb lifestyle. We’ll also delve into everything you need to know about choosing the best keto sausage brands, including the irresistible chorizo.

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FOR THE FULL LIST OF INGREDIENTS AND COMPREHENSIVE INSTRUCTIONS, PLEASE SEE THE RECIPE CARD AT THE END OF THIS POST. BEFORE YOU SCROLL, THERE’S IMPORTANT INFORMATION IN THIS BLOG POST.

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The most common keto breakfast complaint I hear, and one I deeply empathize with, is, “I’m tired of eating eggs!” It’s completely understandable. Eating the same breakfast repeatedly can quickly become monotonous, especially when you’re dedicated to meal prepping. Trust me, this no-bake casserole recipe is your ticket out of that rut, offering a fresh and exciting way to enjoy your morning meal.

What is a Good Keto Breakfast? What Can I Eat For Breakfast on a Ketogenic Diet?

A good keto breakfast prioritizes healthy fats, moderate protein, and very low carbohydrates to keep you in ketosis and feeling full until your next meal. For me, the best keto breakfasts are not only nutritious but also incredibly easy to prepare, especially when they can be made ahead. Breakfast casseroles and scrambles, like the one we’re featuring, are perfect examples of this.

Staples of a successful ketogenic breakfast include:

• Eggs: Versatile and packed with protein and healthy fats. They can be scrambled, fried, poached, or used in omelets and casseroles.
• Bacon: A keto classic, offering savory flavor and high fat content. Always check labels for added sugars.
• Sausage: Another excellent source of fat and protein. Look for varieties with no added sugar or fillers (more on this below!).
• Avocado: A powerhouse of healthy fats and fiber, perfect sliced alongside eggs or mashed into a quick guacamole.
• Butter Coffee (Bulletproof Coffee): A blend of coffee, grass-fed butter, and MCT oil, designed to provide sustained energy and satiety without carbs.
• Omelets and Scrambles: Combine eggs with various keto-friendly vegetables like spinach, mushrooms, bell peppers, and onions for a nutrient-dense meal.

Meal prepping your breakfast in advance is a fantastic way to stay on track with your keto diet and save time during busy mornings. Recipes like Bacon, Egg, and Cheese Egg Cups are perfect examples of grab-and-go options that can be prepared in bulk. My Keto Low-Carb Bacon Egg and Spinach Breakfast Casserole recipe has also been a huge hit among the keto community for its ease and deliciousness. And if you’re craving something a little different, this Keto French Toast Casserole recipe offers a sweet, low-carb alternative.

Can You Eat Sausage on the Keto Diet?

Absolutely! Most meats, including sausage, are naturally carb-free and are excellent additions to a ketogenic diet. They provide essential protein and fats, helping you stay satisfied and energized. However, it’s crucial to be mindful when choosing your sausage, as many commercial brands can hide unwanted ingredients.

When selecting sausage for your keto meals, I highly recommend opting for organic, high-quality brands that are free from added sugars, unnecessary fillers, and excessive preservatives. Always read the nutrition labels carefully. Look for ingredients lists that are short and recognizable. Sugars can often be disguised as dextrose, corn syrup, or maltodextrin. Some excellent choices include pork, beef, chicken, or turkey sausage.

For a reliable and delicious option, I particularly love the breakfast sausage selections from Butcherbox. Their products are known for their quality, and their breakfast sausage typically contains no added sugar, seasoned simply with salt, pepper, and sage, making it a perfect keto choice.

Can You Eat Chorizo on a Keto Diet?

Yes, you can absolutely enjoy chorizo on a keto diet! Chorizo sausage, particularly the traditional varieties, is known for its high-fat content and very low carbohydrate count, making it an excellent choice for ketogenic meals. Its robust and spicy flavor can transform a simple breakfast into something extraordinary.

There are two main types of chorizo to be aware of: Spanish chorizo and Mexican chorizo. Spanish chorizo is typically a cured, smoked sausage, often sliced and eaten as is, similar to pepperoni. Mexican chorizo, which is commonly used in scrambles like this recipe, is a fresh, uncooked sausage that needs to be cooked before eating. Both are generally keto-friendly, but always check the ingredients list for hidden sugars or starches, which can sometimes be found in cheaper or highly processed versions.

Is Chorizo Carb Free?

While few foods are completely carb-free, traditional chorizo is practically carb-free and considered very low in carbohydrates, making it an ideal ingredient for a keto diet. The carb content is usually negligible, often less than 1 gram per serving, primarily from the spices used in its seasoning. This makes it a fantastic option for adding significant flavor and fat to your meals without impacting your daily carb limit.

Is Sausage and Eggs a Good Breakfast?

Yes, sausage and eggs make an excellent breakfast, especially for those following a ketogenic lifestyle. This classic combination is not only incredibly satisfying but also aligns perfectly with keto macronutrient targets. Eggs are a complete protein source, offering essential amino acids, while sausage provides a significant boost of healthy fats and protein, which are crucial for satiety and sustained energy throughout the morning.

Together, they create a balanced meal that helps stabilize blood sugar levels, preventing those mid-morning energy crashes often associated with high-carb breakfasts. The high fat content keeps you feeling full for longer, reducing the temptation to snack between meals. When incorporating sausage and eggs, always remember to keep track of your personal keto macros to ensure you’re staying within your desired fat, protein, and carbohydrate ranges.

How Do You Make Breakfast Sausage and Eggs?

Making a delicious breakfast scramble with sausage and eggs is simpler than you might think. The key is to cook each component to perfection before combining them for a harmonious blend of flavors and textures.

• Choose Your Sausage: Start by selecting your preferred type of ground sausage. Chorizo is excellent for a spicy kick, but classic breakfast sausage, Italian sausage, or even a flavorful chicken sausage can work beautifully.
• Brown the Sausage and Sauté Veggies: In a large skillet, brown the chosen sausage, breaking it up with a spatula as it cooks. Once partially cooked, add your desired keto-friendly vegetables (like bell peppers, onions, mushrooms, or spinach) to the pan. Cook until the sausage is fully browned and the vegetables are tender-crisp.
• Remove Sausage and Scramble Eggs: Once the sausage and vegetables are cooked, remove them from the pan and set aside. If there’s excessive grease, drain some of it, but leave a little for flavor. Then, scramble your eggs in the same skillet. This allows the eggs to absorb some of the savory flavors from the sausage and vegetables.
• Combine and Serve: Once the eggs are cooked to your liking – fluffy and moist – add the cooked sausage and vegetable mixture back into the pan. Stir everything together gently to combine. Top with cheese and any other desired garnishes, then serve immediately. This method ensures each component is cooked perfectly, resulting in a more enjoyable and texturally interesting scramble.

Meal Prep Tips for Your Keto Breakfast Scramble

This Keto Low-Carb Eggs, Cheese, and Chorizo Sausage Breakfast Scramble is an absolute dream for meal prepping. Preparing it in advance means you’ll have a healthy, delicious, and satisfying breakfast ready to go for several days, saving you precious time and effort during busy mornings. Here’s how to make the most of it:

• Cook in Batches: Double or triple the recipe to create multiple servings that can last for 3-4 days in the refrigerator.
• Individual Portions: Once cooked and cooled, divide the scramble into individual airtight containers. This makes it easy to grab a portion on your way out the door. Glass containers are excellent for reheating.
• Store Separately (Optional): If you prefer fresher cheese, you can store the shredded cheese separately and add it right before reheating, or even after.
• Reheating: For best results, reheat individual portions in a microwave for 1-2 minutes, stirring halfway through, or gently warm in a skillet over medium-low heat until heated through. Adding a tiny splash of almond milk during reheating can help keep the eggs moist.
• Freezing: While eggs can sometimes become a little rubbery after freezing and thawing, this scramble freezes surprisingly well. Place cooled portions in freezer-safe containers or bags and freeze for up to 1 month. Thaw in the refrigerator overnight before reheating.
• Garnish Fresh: Save fresh toppings like salsa, sour cream, chives, or green onions to add right before serving to maintain their freshness and texture.

With these meal prep strategies, you’ll ensure that a wholesome and flavorful keto breakfast is always within reach, helping you maintain consistency with your dietary goals.

Common Keto Breakfast Questions

Can I Eat Oatmeal on Keto?

Traditional oatmeal, made from oats, is generally not suitable for a strict ketogenic diet because oats are a carbohydrate-rich grain. A typical serving of oatmeal can contain upwards of 25-30 grams of net carbs, which is far too high for most keto daily carb limits (usually 20-50 grams). Consuming traditional oatmeal would likely kick you out of ketosis.

However, if you love the comforting texture of oatmeal, there are excellent low-carb alternatives! Many keto-friendly “oatmeal” recipes use ingredients like chia seeds, flax seeds, hemp hearts, coconut flour, or almond flour to create a similar consistency and provide healthy fats and fiber without the high carb count. This Low Carb Oatmeal recipe is a fantastic example of a modified version that allows you to enjoy a warm bowl without compromising your keto goals.

Is Greek Yogurt Ok on Keto Diet?

Plain, unsweetened Greek yogurt can be acceptable on a keto diet, but it requires careful attention to the label. Traditional Greek yogurt is fermented, which means some of the lactose (milk sugar) is converted into lactic acid, resulting in a lower carb count than regular yogurt. It’s also typically higher in protein and fat, especially full-fat versions.

The key is to choose plain, full-fat, unsweetened Greek yogurt. Flavored varieties, even those labeled as “light” or “low-fat,” almost always contain significant amounts of added sugars and artificial sweeteners, which will quickly derail your keto efforts. Always check the nutrition facts for total carbohydrates and added sugars. Some brands offer full-fat, plain Greek yogurt with as little as 5-8 grams of net carbs per serving, which can fit into a carefully managed keto plan if consumed in moderation. Pair it with a few berries (also in moderation) or a sprinkle of nuts for a light, refreshing keto snack or breakfast component.

Easy Keto Low-Carb Eggs, Cheese, and Chorizo Sausage Breakfast Scramble Meal Prep

By Brandi Crawford

This Easy Keto Low-Carb Eggs, Cheese, and Chorizo Sausage Breakfast Scramble is a ketogenic no-bake casserole recipe that includes great breakfast ideas for make-ahead meals. This skillet dish is similar to a breakfast casserole and features keto-friendly sausage and peppers, along with other fresh vegetables. Looking for top keto sausage brands? This post has you covered.

5 out of 5 stars from 6 votes

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Prep Time: 15 mins

Cook Time: 15 mins

Total Time: 30 mins

Course: Breakfast

Cuisine: American

Servings: 5

Calories: 367 kcal

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Ingredients

• Cooking oil (olive oil works well)
• 6 oz chorizo sausage
• 3 cups spinach
• 1 cup sliced mushrooms
• ½ cup chopped green peppers
• ½ cup chopped red peppers
• ½ cup chopped yellow peppers
• 1 cup chopped onion
• 8 large eggs
• Salt and pepper to taste
• 2 tablespoons almond milk
• 1 ½ cups shredded smoked cheddar cheese (You can also use ¾ cheddar and ¾ smoked cheddar)

Topping Ideas

• Salsa
• Sour cream
• Chives
• Green onions

Instructions

1. Add cooking oil (olive oil works well) to a skillet on medium-high heat with the mushrooms, green peppers, red peppers, yellow peppers, and onions. Cook for 2-3 minutes until they begin to soften.
2. Add the chorizo sausage to the skillet with the vegetables. Brown the chorizo sausage, breaking it down into small bits with a spatula as it cooks.
3. Continue to cook until the vegetables become soft and the sausage is completely browned and cooked through. Stir in the spinach and cook for an additional 1-2 minutes until the spinach wilts.
4. Remove all of the cooked sausage and vegetable mixture from the pan and set it aside. If there is excess oil from the sausage, you may drain some of it, but leave a small amount to flavor the eggs.
5. In the same skillet, scramble the eggs on medium-high heat.
6. Season the eggs with salt and pepper to taste. Add in the almond milk, which helps make the eggs extra fluffy. Cook until the eggs are cooked through but still moist and fluffy.
7. Add the cooked sausage and veggies mixture back into the skillet with the scrambled eggs.
8. Stir everything gently to combine all the ingredients. Top generously with shredded cheese. You can allow the cheese to melt in the residual heat of the skillet or follow the optional broil instructions below for a quicker melt.

Optional Broil To Melt Cheese

9. If your skillet is oven-safe, turn the oven to broil. Place the skillet with the topped scramble under the broiler for 2-3 minutes, or until the cheese is beautifully melted and bubbly. Watch carefully to prevent burning.

Video

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Notes

Feel free to get creative with this recipe and make substitutions based on your preferences or what you have on hand. Chorizo can be easily substituted for other ground meats like breakfast sausage, bacon, or ground beef. Don’t hesitate to use your favorite shredded cheese (cheddar, mozzarella, Monterey Jack all work well) and incorporate any other keto-friendly vegetables you enjoy, such as zucchini, bell peppers, or kale. This recipe is highly adaptable!

Nutrition

Serving: 1 serving

Calories: 367 kcal

Carbohydrates: 6 g

Protein: 25 g

Fat: 27 g

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Nutrition Data

Macros are provided as a courtesy and should not be construed as a guarantee. This information is calculated using MyFitnessPal.com. To obtain the most accurate nutritional information in a given recipe, you should calculate the nutritional information with the actual ingredients used in your recipe, using your preferred nutrition calculator. You are solely responsible for ensuring that any nutritional information provided is accurate, complete, and useful.

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