Steak and eggs is one of my family’s favorite breakfasts. It’s delicious, hearty, keto, and it keeps us full for many hours.
I make this recipe for breakfast about every other week, usually on the weekend. It’s one of my family’s favorite keto breakfasts (another big hit is this keto breakfast sandwich). So obviously I wanted to find a way to make it a fairly quick breakfast.
I achieve this by using relatively thin steaks – 1/2 inch thick. I quickly grill them on my George Foreman grill while the eggs are frying in the skillet. If you don’t own a dual contact grill, you can use a grill pan. You can also simply fry the meat in one skillet while frying the eggs in another.
The ingredients you’ll need for steak and eggs
You’ll only need a few simple ingredients to make this tasty keto breakfast. The exact measurements are included in the recipe card below. Here’s an overview of what you’ll need:
Chuck eye steak: A very nicely marbled cut, way cheaper than a ribeye, and almost as good. So whenever it’s available, I go for it. But other cuts can work too, including sirloin.
Kosher salt and black pepper: If using fine salt, you might want to reduce the amount you use. A teaspoon of kosher salt weighs less than a teaspoon of regular salt.
Avocado oil spray: This neutral-tasting oil is perfect for frying. You can also use butter.
Eggs: I almost always use large eggs in my recipes, and this one is no exception.
For garnish: I like to garnish steak and eggs with a sprinkle of red pepper flakes and with some fresh chopped parsley. You can also use dried parsley. Since these are mostly used for garnish you can simply skip them if you don’t have them on hand.
What cut of beef to use?
Any thin cut of beef will work here. But whenever I find a chuck eye at the store, I stock up. It’s such a nice, marbled cut. It’s almost as nice as ribeye but much cheaper.
Other options include sirloin, which is a bit tough but very flavourful; tenderloin, not as flavorful but tender – but these are usually very thick cuts so less appropriate here; and New York strip.
How to make steak and eggs
While admittedly not as easy as pouring some cereal into a bowl, this is not a difficult breakfast to make. The detailed instructions are listed in the recipe card below. Here are the basic steps:
Cook the steak. Start by seasoning the steak and grilling it. Generally speaking, you should grill it for about 2 minutes per side for medium-rare, or a total of 3 minutes in a dual contact grill.
Fry the eggs. While the meat is resting, quickly fry the eggs in some butter or avocado oil.
Season and serve. Season the dish with salt, black pepper, red pepper flakes and parsley, and serve.
Isn’t this a high-calorie breakfast?
It is. But this hearty breakfast has the clear advantage of keeping me full for many hours. So even though it’s high in calories, it enables me to keep going until lunch, skipping a midmorning snack. So it all balances out!
Add a vegetable to your meal!
If you want to make this a truly complete meal, serve it with vegetables. A steak and eggs breakfast goes very nicely with a simple side of sliced tomato, drizzled with olive oil balsamic vinegar.
Variation: scrambled eggs
Sometimes, instead of fried eggs, I make this dish with wonderfully creamy soft scrambled eggs. It’s a bit more work to scramble rather than fry eggs, but the creamy result is well worth it!
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Steak and Eggs Breakfast
INGREDIENTS
- Chuck eye steak, 6oz, 1/2 inch thick
- 1/4 teaspoon Diamond Crystal kosher salt divided
- 1/4 teaspoon freshly ground black pepper, divided
- Avocado oil spray
- 2 large eggs
- Pinch red pepper flakes
- 1 tablespoon chopped parsley for garnish, optional
INSTRUCTIONS
- Preheat your grill. Remove the steak from the fridge and season it with a pinch of kosher salt and black pepper.
- Spray the grill with oil. Grill the steak, 2 minutes per side for medium-rare, or a total of 3 minutes in a dual contact grill.
- While the steak is cooking, heat a nonstick skillet over medium heat, about 4 minutes.
- When steak is done cooking, transfer it to a plate, loosely cover with foil and allow to rest.
- While steak is resting, cook the eggs. Spray the skillet with oil. Break 2 eggs into the skillet and fry them over medium heat until whites are set, about 5 minutes.
- Place the cooked eggs on the plate. Season them with a pinch of salt and pepper. Season the steak and the eggs with red pepper flakes, garnish with chopped parsley, and dig in!
NOTES
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Vered DeLeeuw, LL.M., CNC, has been following a low-carb real-food diet and blogging about it since 2011. She's a Certified Nutrition Coach (NASM-CNC), has taken courses at the Harvard School of Public Health, and has earned a Nutrition and Healthy Living Certificate from Cornell University. Her work has appeared in several major media outlets, including Healthline, HuffPost, Today, Women's Health, Shape, Reader's Digest, and Better Homes and Gardens.