Keto Ham and Egg Breakfast Bowl Recipe

When it comes to a keto breakfast that packs flavor, simplicity, and all-day fuel, the Keto Ham and Egg Breakfast Bowl checks all the boxes. This low-carb, high-fat dish is not only perfect for keto dieters but is also ideal for anyone looking for a quick, protein-filled meal to start their day. Whether you’re a seasoned keto pro or just starting out, this recipe will soon be one of your breakfast staples.

So, let’s get cooking!

Why the Keto Ham and Egg Breakfast Bowl is the Perfect Morning Meal

On the keto diet, the goal is simple: keep the carbs low and the fats high. This bowl is perfect for that. Eggs and ham are classic breakfast ingredients, and they come with natural fats and minimal carbs. Pair that with some cheese and a few low-carb veggies, and you’ve got yourself a delicious keto meal that’ll keep you full and satisfied.

Plus, who doesn’t love a breakfast bowl? It’s hearty, customizable, and most importantly, it’s a meal you can throw together even on your busiest mornings.

Key Ingredients and Nutritional Benefits

• Eggs: The cornerstone of any keto meal, eggs are packed with protein and healthy fats. They’re incredibly versatile and offer essential vitamins like B12, along with antioxidants.
• Ham: Opt for high-quality, low-carb deli ham. It’s an excellent source of protein and can be found in most grocery stores. Watch out for ham with added sugars—always check the label!
• Cheese: Cheese is a keto dieter’s best friend. It adds creaminess and flavor without the carbs. Cheddar, mozzarella, or Swiss work great for this dish.
• Veggies (optional): If you want to add some color, throw in a handful of spinach, bell peppers, or avocado. These are low in carbs and rich in fiber, which can help balance out the meal.
• Butter or Olive Oil: For cooking the eggs and ham, you’ll want to use a keto-friendly fat like butter or olive oil to ensure you’re keeping those fat macros high.

Now that we know what makes this dish both delicious and keto-approved, let’s get into the recipe.

Keto Ham and Egg Breakfast Bowl Recipe

Ingredients:

• 2 large eggs
• 2 oz ham, diced (sugar-free or keto-approved ham)
• ¼ cup shredded cheese (cheddar or any cheese you prefer)
• 1 tbsp butter or olive oil
• Salt and pepper to taste
• Optional: ¼ avocado, diced
• Optional: 1 small handful spinach or bell peppers, chopped
• Optional toppings: hot sauce, green onions, or salsa

Directions:

• Heat Your Pan:
  Start by heating a non-stick skillet over medium heat. Add your butter or olive oil. Let it melt and sizzle, giving your eggs and ham a rich flavor foundation.
• Cook the Ham:
  Add your diced ham to the skillet. Cook for about 2–3 minutes, stirring occasionally, until it begins to crisp up on the edges. This step brings out the ham’s salty goodness and gives it a bit of texture.
• Scramble the Eggs:
  Crack your eggs directly into the skillet with the ham, or whisk them in a bowl beforehand if you prefer a more even scramble. Stir constantly, combining the eggs with the ham as they cook. Add a pinch of salt and pepper to the eggs.
• Add Cheese:
  When the eggs are almost done, sprinkle in your shredded cheese. Fold it in so it melts smoothly into the eggs. The cheese will make everything creamy and rich.
• Optional Veggies:
  If you’re adding spinach or bell peppers, toss them into the skillet during the last minute of cooking. Spinach wilts quickly, and bell peppers will soften up just enough for a bit of crunch.
• Assemble the Bowl:
  Once the eggs, ham, and cheese are perfectly cooked, transfer everything into a bowl. If you’re using avocado, top the dish with the diced pieces for added creaminess and healthy fats.
• Add Your Favorite Toppings:
  Customize your breakfast bowl with optional toppings like hot sauce, green onions, or a spoonful of salsa. These add flavor without loading up on carbs.

Variations on the Keto Ham and Egg Breakfast Bowl

The beauty of this dish is how easy it is to adapt based on your personal taste or what you’ve got on hand in the fridge.

1. Keto Ham and Spinach Breakfast Bowl

If you’re looking to sneak in more greens, toss a handful of fresh spinach into the skillet with your eggs and ham. Spinach is low-carb but packed with nutrients like iron and Vitamin K. It wilts quickly, so it’s an easy way to make your breakfast a little healthier without adding time.

2. Bacon, Egg, and Avocado Bowl

Swap out the ham for bacon if you want a more indulgent breakfast. Fry up a couple of strips of bacon until they’re crispy, then chop them up and mix into your eggs. Top the whole thing off with sliced avocado for extra healthy fats and fiber.

3. Vegetarian Keto Breakfast Bowl

Going meatless? No problem! Swap out the ham for sautéed mushrooms and a bit more cheese. Mushrooms add a nice umami flavor, while extra cheese keeps it filling and satisfying.

4. Spicy Ham and Egg Bowl

If you love a bit of heat in the morning, add some diced jalapeños or sprinkle in red pepper flakes while cooking the eggs. Drizzle your finished bowl with a little hot sauce to give it a spicy kick.

Why Keto Breakfasts Matter

When you’re following the ketogenic diet, your body switches its primary fuel source from carbs to fats. That’s why breakfast is so important on keto—it sets the tone for your day and helps you maintain that fat-burning state known as ketosis. A breakfast loaded with fats and proteins, like this ham and egg bowl, keeps your blood sugar levels steady and gives you a longer-lasting feeling of fullness, so you don’t find yourself reaching for a snack by 10 a.m.

Keto Ham and Egg Breakfast Bowl Nutrition

For those of you tracking macros (which is key for success on the keto diet), here’s a rough breakdown of the nutritional info for the standard recipe (without optional veggies or toppings):

• Calories: 350-400
• Fat: 28g
• Carbohydrates: 2g
• Protein: 22g

This low-carb, high-fat profile makes it an ideal choice for keto eaters, ensuring you stay in ketosis while feeling full and energized.

What to Pair with Your Keto Breakfast Bowl

Though this bowl is satisfying on its own, you can amp up your meal by pairing it with other keto-friendly foods:

• Coffee with Heavy Cream: Skip the milk (too many carbs!) and add a splash of heavy cream to your morning coffee for an extra fat boost. You can also go for bulletproof coffee by blending in butter or coconut oil.
• Keto Smoothie: If you like a little sweetness with your breakfast, try a keto smoothie made with almond milk, avocado, spinach, and a handful of frozen berries.
• Avocado Toast (Keto Style): If you miss toast, try a slice of keto bread topped with mashed avocado, a sprinkle of sea salt, and a drizzle of olive oil. Pairing this with your ham and egg bowl will give you a super-filling breakfast combo.

Meal Prep and Storage Tips

The best part about the Keto Ham and Egg Breakfast Bowl is that it’s easy to make ahead of time. This dish is perfect for meal prepping—make a big batch on Sunday, and you’ll have breakfast ready for the whole week. Here’s how you can meal prep this dish:

Meal Prep Instructions:

• Cook in Batches: Double or triple the recipe depending on how many servings you want to make. You can cook everything together in one large skillet or bake the eggs and ham in a casserole dish if you prefer.
• Store in Airtight Containers: Once cooked, divide the ham and egg mixture into individual airtight containers. These can last up to four days in the refrigerator.
• Reheat: In the morning, pop your meal-prepped breakfast into the microwave for about 30 seconds to 1 minute, or reheat in a skillet for a fresher taste.

Freezing Option:

• You can also freeze your Keto Ham and Egg Breakfast Bowl components. Freeze in individual portions, and when you’re ready to eat, thaw it overnight in the fridge and then reheat it in the microwave or on the stove.

Common Keto Mistakes to Avoid

Although keto is effective for many, there are a few common missteps people make, especially with breakfast. Here’s what you should avoid:

• Not Eating Enough Fat: The keto diet is about getting most of your calories from fat, so don’t shy away from that extra butter or avocado.
• Overdoing Protein: While protein is essential, going overboard can kick you out of ketosis. Stick to moderate portions and let fats do the heavy lifting.
• Skipping Veggies: It’s easy to fall into the trap of avoiding all carbs, but non-starchy veggies like spinach and peppers are key for getting important vitamins and fiber. They’re your keto friends, so don’t avoid them.

Start Your Morning Right with the Keto Ham and Egg Breakfast Bowl

This Keto Ham and Egg Breakfast Bowl is the perfect combination of convenience, taste, and nutrition. It’s not just for those strictly following a keto diet either—anyone looking for a low-carb, high-protein breakfast that satisfies will love this meal. You can whip it up in under 15 minutes, and it’s endlessly customizable, which means it’s going to stay exciting even if you make it several times a week.

So, next time you’re craving a breakfast that’s fast, filling, and fits perfectly with your keto goals, give this ham and egg bowl a try. You’ll stay full, energized, and on track for the rest of your day!

Keto Ham and Egg Breakfast Bowl Recipe

Print Recipe

This Keto Ham and Egg Breakfast Bowl is a delicious, low-carb meal that’s ready in just 15 minutes! Packed with protein, healthy fats, and customizable with your favorite veggies, it’s perfect for anyone following a keto diet. It’s easy to make and great for meal prep too!

• Author: Jane Summerfield
• Prep Time: 5 minutes
• Cook Time: 10 minutes
• Total Time: 15 minutes
• Yield: 1 servings 1x
• Category: Breakfast
• Method: Stovetop
• Cuisine: American, Keto, Low-Carb

Ingredients

Scale 1x2x3x

• 2 large eggs
• 2 oz ham, diced (sugar-free or keto-approved)
• ¼ cup shredded cheese (cheddar, mozzarella, or your choice)
• 1 tbsp butter or olive oil
• Salt and pepper to taste
• Optional: ¼ avocado, diced
• Optional: Handful of spinach or bell peppers, chopped
• Optional toppings: hot sauce, green onions, or salsa

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Instructions

1. Heat a skillet over medium heat and add the butter or olive oil.
2. Add diced ham and cook for 2-3 minutes until it starts to crisp.
3. Crack the eggs into the skillet with the ham and scramble, stirring frequently. Season with salt and pepper.
4. When the eggs are almost fully cooked, add shredded cheese and stir until melted.
5. Add any optional veggies and cook for an additional minute.
6. Transfer everything to a bowl and top with optional avocado and favorite toppings like hot sauce or salsa.

Notes

• You can meal prep this recipe by making larger batches and storing portions in airtight containers for up to four days in the fridge.
• Make sure to use sugar-free ham to keep the carb count low.

Please note: The recipe or ingredients shown in the video might vary slightly from what’s listed here. Use the video as an illustration, but for the best results, stick to the recipe provided in this article.

Nutrition

• Serving Size: 1 bowl
• Calories: 350
• Sugar: 0g
• Sodium: 800mg
• Fat: 28g
• Saturated Fat: 12g
• Unsaturated Fat: 10g
• Trans Fat: 0g
• Carbohydrates: 2g
• Fiber: 1g
• Protein: 22g
• Cholesterol: 400mg