I created a Quick Low Carb Breakfast bowl of eggs, savory sausage and colorful veggies that freezes easily and contains only 254 calories and 5 grams of carbs.

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I love a breakfast that tastes indulgent but is actually smart, and these Sausage & Egg Keto Breakfast Bowls are exactly that. I sear breakfast sausage then fold it into scrambled eggs and a mix of colorful veggies so each bowl feels bright.

They freeze great so you can grab one for a Quick Low Carb Breakfast when mornings are chaos. At only 254 calories and 5 grams of carbs it somehow still feels like a treat, not like dieting.

I make a big batch and forget about the morning scramble until I heat one up, its perfect.

Ingredients

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Sausage: Savory and fatty, tons of protein but watch the sodium.
Eggs: Eggs give muscle building protein, healthy fats and vitamin D.
Riced cauliflower: Low carb, adds fiber and bulk, kinda mild and slightly sweet.
Bell peppers: Crunchy and bright, loaded with vitamin C and fresh flavor.
Spinach: Has iron and folate, wilts quick, adds fresh green notes.
Cheddar cheese: Sharp cheddar melts, gives calcium and fat, makes it cozy.
Avocado: Optional but creamy, full of good monounsaturated fats and fiber.
Green onions: Add a pop and mild bite, nice finishing touch.

Ingredient Quantities

1 pound breakfast sausage raw (about 450 g)

8 large eggs

3 cups riced cauliflower, packed (about 450 g)

1 small red bell pepper, diced

1 small green bell pepper, diced

1/2 small yellow onion, finely chopped

4 cups fresh baby spinach, packed

1 cup shredded sharp cheddar cheese (about 100 g)

1 medium avocado, sliced, optional it’s great

2 tablespoons butter or olive oil

2 tablespoons heavy cream optional

1/2 teaspoon kosher salt

1/2 teaspoon black pepper

1/2 teaspoon garlic powder

1/2 teaspoon smoked paprika

2 green onions (scallions), tops for garnish

How to Make this

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1. Heat a large skillet over medium heat and add the raw breakfast sausage, break it up with a spatula and cook about 6 to 8 minutes until browned and cooked through, drain off most fat but leave a little for flavor.

2. Push the sausage to one side, add 2 tablespoons butter or olive oil to the empty side, then add the finely chopped half yellow onion and the diced red and green bell peppers, cook 4 to 5 minutes until softened.

3. Stir in the 3 cups riced cauliflower and sprinkle in 1/2 teaspoon kosher salt, 1/2 teaspoon black pepper, 1/2 teaspoon garlic powder and 1/2 teaspoon smoked paprika, spread it out and let it cook undisturbed 3 to 4 minutes so it gets a bit of color, then stir and cook another 3 to 4 minutes until tender.

4. Add the 4 cups fresh baby spinach and stir until wilted, mixing it together with the sausage and cauliflower so everything is evenly combined.

5. In a bowl whisk the 8 large eggs with 2 tablespoons heavy cream if using and a little extra salt and pepper, push the meat and veggie mix to the sides again and pour the eggs into the center, gently scramble the eggs until they are just set then fold everything together so the eggs coat the veggies.

6. Sprinkle the 1 cup shredded sharp cheddar cheese over the top, cover the skillet for 1 to 2 minutes so the cheese melts into the mixture.

7. Remove from heat, taste and adjust seasoning if needed, slice the optional avocado and arrange on top it adds a creamy contrast and it’s great, sprinkle the chopped tops of 2 green onions for a fresh finish.

8. Portion into bowls right away for breakfast or lunch, serve warm.

9. To freeze let the bowls cool completely, divide into freezer safe containers or bags (do not add avocado if freezing), freeze up to 3 months; to reheat thaw overnight in the fridge then microwave about 1 to 2 minutes stirring once, or reheat from frozen in the microwave 2 to 4 minutes stirring halfway, add fresh avocado and green onions after reheating.

Equipment Needed

1. Large skillet with lid (12-inch nonstick or cast iron)
2. Heatproof spatula to break up sausage and scramble the eggs
3. Slotted spoon or spoon to drain off excess fat
4. Mixing bowl
5. Whisk or fork for the eggs
6. Chef’s knife
7. Cutting board
8. Measuring cups and measuring spoons
9. Cheese grater (or just use pre-shredded in a measuring cup)
10. Freezer-safe containers or resealable bags for storing leftovers

FAQ

Q: Can I meal prep these bowls? A: Yes, totally. Cook the sausage, sauté the peppers, onion and riced cauliflower, then store in airtight containers in the fridge for 3 to 4 days. Scramble the eggs and keep them separate if you want more texture, or mix everything and reheat. Avocado is best added fresh.

Q: What can I substitute for the breakfast sausage? A: Use turkey or chicken sausage, ground pork, or even chorizo for extra spice. For a lower fat option use lean ground turkey and add a bit more butter or oil so it doesnt dry out. Veggie crumbles work too but wont be as keto friendly.

Q: Can I use frozen riced cauliflower or frozen spinach? A: Yes. Thaw and squeeze out excess water from both, then cook cauliflower a bit longer until dry so the bowls dont get soggy. For frozen riced cauli, microwave for a minute then pat dry before tossing in the pan.

Q: How do I get the eggs fluffy and not rubbery? A: Whisk the eggs well, add the optional 2 tbsp heavy cream for extra fluff, then cook low to medium heat, stirring gently. Pull them off the heat when theyre still slightly soft since they'll finish cooking in the bowl.

Q: Best way to reheat leftovers without making the cauliflower mushy? A: Reheat in a skillet over medium-high with a splash of oil to crisp the cauliflower back up, or bake at 350 F until warmed through. Microwaving works fast but cover with a paper towel to absorb extra moisture.

Q: Is this recipe keto friendly and what are the macros? A: Yes its keto friendly. Rough estimate per bowl if you divide into 4: about 500 to 550 calories, ~40 g fat, ~30 g protein and ~5 to 8 g net carbs. Adding avocado or extra cheese will raise calories and fat.

Sausage & Egg Keto Breakfast Bowls Recipe Substitutions and Variations

Breakfast sausage: swap for ground pork (season with a pinch of sage or fennel), turkey sausage for less fat, or spicy chorizo if you want more kick.
Riced cauliflower: use riced broccoli, finely shredded zucchini (squeeze out extra water first), or cooked spaghetti squash for a slightly sweeter base.
Heavy cream: replace with full fat coconut milk for dairy free, a few tablespoons of sour cream thinned with water, or softened cream cheese whisked with a little milk.
Shredded sharp cheddar: try Monterey Jack for meltiness, Colby for milder flavor, or pepper jack if you like a little heat.

Pro Tips

1) Dont toss all the sausage fat, but dont leave too much either. Save about a tablespoon in the pan for flavor, it helps brown the veggies and cauliflower so the dish tastes deeper, but drain the rest so it wont end up greasy.

2) Get as much water out of the riced cauliflower as you can before it hits the pan. Pat it with paper towels or squeeze it in a clean dish towel, or give it a quick dry-toast in the skillet first so the final mix isnt soggy and the cauliflower can get some color.

3) Keep the eggs creamy by cooking them gently and using a splash of cream or extra cheese if you like. Take the pan off heat just before they look totally done because carryover will finish them, that way they wont be rubbery.

4) For leftovers freeze smart: cool completely, skip the avocado, portion into single servings and thaw overnight when possible. Reheat gently in the microwave or oven and add fresh avocado and scallions after warming so textures and flavors stay bright.