Overcome Your Gut + Digestive Issues With Ancestral Nutrition
My Favorite Keto/Carnivore Breakfast
Bacon, eggs, ham or sausage, and hollandaise sauce. I can’t think of a better breakfast! This breakfast is rich in healthy fats and protein resulting in a very satiating breakfast that keeps you going far longer than any carb heavy cereal could.
This meal is also rich in many nutrients, including:
- Retinol (Vitamin A)
- B Vitamins
- Vitamin D
- Cholesterol
- Vitamin E
- Vitamin K2
- Calcium
- Choline
- Selenium
- Potassium
- Omega 3
- Zinc
- Phosphorus
- Iron
All of which are extremely important nutrients for maintaining optimal health.
I go through phases where I get hardcore into 1 breakfast. For the last year this meal has been that breakfast. I have it nearly everyday and look forward to it every single morning. I hope you enjoy this recipe as much as I do.
With love from my kitchen to yours,
Kayley
(Click Here For Hollandaise Sauce Recipe)
My Favorite Keto/Carnivore Breakfast
AuthorKayley O'BrienTake bacon and ham or sausage out of the fridge and let it come to room temperature for about 15-30 minutes (this will help it cook evenly).
Next lay the bacon and ham or sausage out on a cold pan so they are not crowded or overlapping. Heat the pan over medium heat. Cook for about 8-12 minutes, flipping occasionally, till golden brown and lightly crisp. Then set aside.
Meanwhile make the hollandaise sauce. See picture with link above for instructions.
After the bacon has been cooking for about 5 minutes, start the eggs (starting then will make everything ready around the same time). Heat 1 tsp fat in a pan over medium heat. You can test to see if the pan is hot enough by wetting your hand and flicking some water onto the pan. If it does nothing it's too cool, if it lightly sizzles it’s perfect, and if it steams and aggressively sizzles, it's too hot and I suggest you remove the pan from heat for a few minutes to bring the temperature back down.
Once your pan is warm but not too hot, crack your eggs on a flat surface and drop them onto the pan. Then season with salt and pepper. While cracking your eggs, try not to let the yolk break. If the yolk breaks it's harder to get a nice runny yolk.
Let the eggs cook for a few minutes until the egg whites become firm and opaque (opaque means solid colored/not able to see through/the opposite of translucent) and the yolk is to your liking. You can test the yoke by gently poking it. It should feel squishy for a runny yolk and hard for a fully cooked yolk. I like mine in between so I shoot for a squishy yet slightly firm yolk. This will make sunny side up eggs. If you would prefer fried eggs, flip them once the whites are firm but the yolk is under-done. Cook till the yolk is to your liking.
Place the bacon, ham or sausage, eggs, and hollandaise on a plate. Serve and enjoy!
Ingredients
Directions
Take bacon and ham or sausage out of the fridge and let it come to room temperature for about 15-30 minutes (this will help it cook evenly).
Next lay the bacon and ham or sausage out on a cold pan so they are not crowded or overlapping. Heat the pan over medium heat. Cook for about 8-12 minutes, flipping occasionally, till golden brown and lightly crisp. Then set aside.
Meanwhile make the hollandaise sauce. See picture with link above for instructions.
After the bacon has been cooking for about 5 minutes, start the eggs (starting then will make everything ready around the same time). Heat 1 tsp fat in a pan over medium heat. You can test to see if the pan is hot enough by wetting your hand and flicking some water onto the pan. If it does nothing it's too cool, if it lightly sizzles it’s perfect, and if it steams and aggressively sizzles, it's too hot and I suggest you remove the pan from heat for a few minutes to bring the temperature back down.
Once your pan is warm but not too hot, crack your eggs on a flat surface and drop them onto the pan. Then season with salt and pepper. While cracking your eggs, try not to let the yolk break. If the yolk breaks it's harder to get a nice runny yolk.
Let the eggs cook for a few minutes until the egg whites become firm and opaque (opaque means solid colored/not able to see through/the opposite of translucent) and the yolk is to your liking. You can test the yoke by gently poking it. It should feel squishy for a runny yolk and hard for a fully cooked yolk. I like mine in between so I shoot for a squishy yet slightly firm yolk. This will make sunny side up eggs. If you would prefer fried eggs, flip them once the whites are firm but the yolk is under-done. Cook till the yolk is to your liking.
Place the bacon, ham or sausage, eggs, and hollandaise on a plate. Serve and enjoy!
Notes
Nutrition:
Meal w/ Ham–
| Ingredients | Calories | Fat | Carbs | Protein |
| 3 oz ham | 90 | 3.8g | 0g | 15g |
| 2 slices thick cut bacon (2.6 oz raw) | 105 | 6.8g | 0g | 12g |
| 1/2 tsp bacon fat | 20 | 2.2g | 0g | 0g |
| 3 eggs | 210 | 15g | 0g | 18g |
| 3 tbsp hollandaise | 247.5 | 27g | 1.7g | 2.4g |
| Total (serves 1) | 672.5 | 54.8g | 1.7g | 47.4g |
Meal w/ Sausage–
| Ingredients | Calories | Fat | Carbs | Protein |
| 2 oz pork sausage | 123.6 | 9.1g | 0g | 10.2g |
| 2 slices thick cut bacon (2.6 oz raw) | 105 | 6.8g | 0g | 12g |
| 1/2 tsp bacon fat | 20 | 2.2g | 0g | 0g |
| 3 eggs | 210 | 15g | 0g | 18g |
| 3 tbsp hollandaise | 247.5 | 27g | 1.7g | 2.4g |
| Total (serves 1) | 706.1 | 60.1g | 1.7g | 42.6g |
Notes:
- Nutrition is based on the products I use. I provide a nutrition table so that you can quickly check to see if your food products match or so that you can easily calculate the nutrition for any changes you want to make to the recipe. I think this helps if you have very specific diet goals and/or fitness and/or health goals. I also wanted you to be able to see exactly where I get the numbers for my nutrition facts so that you can see that they are reliable and learn more about macro breakdowns of food.
- I only calculated half the fat because a lot of it sticks to the pan.
Works Cited
1. Nutritionix. Gladson. https://www.nutritionix.com/ Accessed 20 January 2021.
2. Calorie King. https://www.calorieking.com/ Accessed 20 January 2021.
3. Eat This Much. https://www.eatthismuch.com/ Accessed 20 January 2021.
About Kayley
Kayley is a certified gut health nutrition coach who helps people to overcome their chronic gut and digestive issues at the root using the principles of ancestral nutrition and holistic health. (Continue Reading Here)
