Steak and eggs is one of my family’s favorite low carb breakfasts. It’s healthy, keto, and keeps us full for many hours.
I make steak and eggs for breakfast about once a week, usually on the weekend.
It’s one of my family’s favorite keto breakfasts (another big hit is this low carb 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 steaks in one skillet while frying the eggs in another.
The ingredients you’ll need
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
- Kosher salt and black pepper
- Avocado oil spray
- For garnish: red pepper flakes and chopped parsley
What cut of beef to use?
Any thin cut of beef will work here. But whenever I find 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.
How to make steak and eggs
While 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:
- Start by seasoning the steak and grilling it.
- While the cooked steak is resting, fry the eggs.
- Season the dish with salt, black pepper, red pepper flakes and parsley, and serve.
Are steak and eggs healthy?
I believe they are. Eggs are healthy. And while current dietary advice is to limit red meat, fresh unprocessed meat is very nutritious and I believe it does have a place in a healthy diet, in moderation.
I think most would agree that this breakfast is a better choice than an empty-calorie breakfast high in refined carbohydrates such as a sugary cereal or pastries.
If you want to make this a truly healthy and complete meal, serve it with vegetables. This dish goes very nicely with a simple side of sliced tomato, drizzled with olive oil balsamic vinegar.
This hearty breakfast also has the benefit of keeping me full for many hours.
Yes, it’s a big breakfast in terms of calories. But you won’t need that midmorning snack, and you’ll be able to eat lunch later. So you likely won’t need an afternoon snack either.
Variation: scrambled eggs
Sometimes, instead of fried eggs, I make this dish with wonderfully creamy soft scrambled eggs.
Steak and Eggs Breakfast
- Chuck eye steak, 6oz, 1/2 inch thick
- 1/4 teaspoon 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
- 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!