Three Low Carb Breakfast Solutions For Busy People

Is breakfast really the most important meal of the day? Maybe, maybe not. But it is important if you have weight or fat loss or sports performance goals. For busy people, breakfast often gets ignored or even turned into a take-out nightmare. Here are three great solutions for that problem!

There are lots of great options for low carbohydrate breakfast options. The three I’ve chosen for this piece are egg-based. Eggs are one of the easiest way to solve the breakfast protein challenge. They are also convenient because they can be reheated with essentially no negative affects.

If you’re a prepper (a meal prepper, that is,) these three breakfast options offer another benefit besides protein. They are all suitable to be portioned out and kept in the refrigerator for later use. You can freeze them if absolutely necessary, but we don’t in our house.


Without further ado, here are “three low carb breakfast solutions for busy people!

Keto Sausage Breakfast Casserole

Casseroles are perfect time-savers. Cook once, eat twice or more! They can also be used for any brunch or meal with a crowd.

For this casserole, be sure to choose a no sugar added sausage. There’s a little heat from the Cayenne Pepper. Feel free to use a little more or a little less, depending on your preference. You can also switch up the cheese you use to provide different accent flavors. We’ve also used red cabbage rather than green. It changes the flavor slightly, so feel free to try it as well. To make this a little less of a ketogenic meal, serve it with some mixed berries or other fruit.

This recipe makes 6 servings.


  • 1 pound pork sausage
  • 2 cups diced zucchini
  • 2 cups green cabbage, shredded
  • ½ cup diced onion
  • 3 large eggs
  • ½ cup mayonnaise
  • 2 teaspoons prepared yellow mustard
  • 1 teaspoon dried ground sage
  • 1 ½ cups cheddar cheese, shredded and divided
  • Cayenne pepper to taste


  1. Preheat your oven to 375F and grease a casserole dish; set aside.
  2. Brown sausage in a large skillet over medium heat until almost cooked through.
  3. Add cabbage, zucchini and onion, cooking until vegetables are tender and sausage is fully cooked.
  4. Remove from heat and spoon into prepared casserole dish, then set aside.
  5. In a mixing bowl, whisk eggs, mayonnaise, mustard, sage and pepper until smooth.
  6. Add 1 cup of the grated cheese to the egg mixture and stir.
  7. Pour this mixture over the sausage and vegetables in the casserole dish.
  8. Top casserole with the remaining ½ cup cheese.
  9. Place casserole in preheated oven and bake 30 minutes, or until bubbling around the edges and the cheese is melted and lightly browned on top.
  10. Remove from the oven and serve immediately.

Nutrition information (per serving) – 468 Calories, 39g Fats, 3.9g Net Carbs, and 22g Protein.

Recipe source:


Healthy Low Carb Bacon, Egg and Spinach Breakfast Caserole

This is a simple and delicious breakfast casserole that includes lots of veggies – and BACON! This version makes 6 servings, but can be easily scaled to make a larger casserole.

The preparation time should be about 15-20 minutes. With cook time at 35 minutes, you can have a delicious breakfast ready to go in under an hour!


  • 2 eggs
  • 1 1/2 cups egg whites You can use 8-10 eggs if you don’t want to use egg whites.
  • 2-3 cups frozen spinach thawed and drained. This means you should purchase frozen spinach, thaw it and drain the excess water. You can use fresh spinach if you prefer, but you will need approximately double the number of cups. For this recipe, frozen really works better.
  • 6 slices bacon cooked and crumbled
  • 1 cup sliced mushrooms
  • 1/2 cup chopped red onion
  • 1/2 chopped green pepper
  • 1/2 chopped red pepper
  • 1 1/4 cup shredded cheddar cheese or a combo of cheddar and white cheddar
  • salt and pepper to taste


  • Preheat oven to 375 degrees. Spray a 9×13 baking dish with cooking spray.
  • Place a skillet on medium-high heat. Add the chopped veggies (excluding the spinach) to the pan. Sautee for a few minutes until the veggies are soft.
  • Add the veggies to the bottom of the baking dish. Spread the veggies throughout the dish.
  • Add another layer, add the spinach. 
  • Whisk the egg whites and eggs in a small bowl. Season with salt and pepper. Pour the egg mixture over the veggies.
  • Create an additional layer by adding the crumbled baconand shredded cheese.
  • Bake for 35 minutes.
  • Remove from the oven. Allow to cool before serving.

Nutrition information (per serving) – Calories – 173, Protein – 19g, Carbohydrate – 3g, Fat – 9g

Recipe Source –


Keto Egg Muffins

I know, this one’s not a casserole. It is, however, really, really portable! You could even eat this one in the car, in the office and lots of other places! This one is perfect for busy people.

Kids love these muffins, too. On top of that, you can make a big batch and freeze a bunch for later.

Total prep and cook time on these is about 30 minutes. This recipe makes 6 servings.


  • 2 (1 oz.) scallions, finely chopped
  • 5 oz. cooked bacon or salami, chopped
  • 12 eggs
  • 2 tbsp red pesto or green pesto (optional)
  • salt and pepper, to taste
  • 1½ cups (6 oz.) shredded cheddar cheese


  1. Preheat the oven to 350°F (175°C).
  2. Line a muffin tin with insertable baking cups, or grease a silicone muffin tin with butter, or use a non-stick muffin tin (two muffins per serving).
  3. Add scallions and the cooked bacon or salami, to the bottom of the tin.
  4. Whisk together the eggs, pesto, salt, and pepper, until combined.
  5. Pour the egg mixture on top of the scallions and meat. Sprinkle the cheese on top.
  6. Bake for 15–20 minutes, depending on the size of the muffin tin.

Nutrition Information (per serving) – 2 muffins, calories – 335, Protein – 21g, Carbohydrate – 2g, Fat – 27g

Recipe Source –

Try any or all of these simple and delicious breakfast solutions! They’re sure to make your mornings smoother.

If you try them, be sure to drop me a note about what you think! You can drop me a comment below or leave your thoughts on the Coach Phil Hueston Facebook Page.

Keep the faith and keep after it!

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