Keto Steak & Eggs Breakfast

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This low-carb, nutritious and filling breakfast is both impressive and stress-free! It earns a WOW! rating on the Impress-O-Meter and a well-deserved RELAXED rating on the Stress-O-Meter.

I don’t eat breakfast. I’m one of those people who just aren’t hungry in the morning. I also naturally gravitate towards high protein, low carb foods. I’m not following a Keto diet plan. It’s just how I eat. I’m telling you this because in the spirit of full disclosure, while steak, eggs, and avocado are both Keto-friendly and breakfast foods, it’s not why or how I eat them!


While I don’t eat until around 2pm in the afternoon (courtesy of working from home), I love breakfast foods, and nothing is better than steak and eggs. The avocado adds incredible nutrition. Not only do avocados contain more potassium than bananas, but they are also loaded with heart-healthy monounsaturated fatty acids and fiber. This food combo is also low in carbohydrates. The premise of the Keto diet is losing weight by cutting out carbs and consuming more healthy fats and protein along with low carbohydrate veggies. As I have many friends who have requested more keto-friendly recipes, this seemed the perfect opportunity to share one of my most favorite hearty meals. c

For “breakfast,” I prefer a New York Strip steak for the flavor and the presentation qualities. A strip steak is easily sliced, and it plates beautifully. I have experimented with several ways to prepare this steak. A small, one-inch thick strip can be cooked to perfection in about 8 minutes in a cast-iron skillet. Cast-iron produces the best sear, leaving the steak caramelized on the outside and juicy in the middle. A couple things need to be done to create this perfect outcome. For starters, the pan needs to be HOT. Cast-iron takes a while to heat up, but when it does, beautiful things happen.

Skillet with butter and oil
Heat one tablespoon butter and one tablespoon grapeseed oil over medium-high heat

Heat the pan with one tablespoon of grapeseed oil and one tablespoon of butter. Grapeseed oil has a high smoke point, which makes it an excellent option for cast iron. Canola oil or vegetable oil can also be used. As grapeseed oil has a neutral taste, the butter adds flavors. When the oil shimmers and the butter browns, it’s time to add the steak.

seasoned raw steak and Creole seasoning container

Do not use a steak directly from the fridge! Your steak should be set out for about 20 minutes before you cook to let it come to room temp. A cold steak won’t cook evenly. The room temp steak needs to be patted dry with a paper towel and generously seasoned on both sides. By “generously seasoned,” I mean after you think you’ve seasoned it enough, season it more! Seriously, the biggest mistake most folks make with steak is under-seasoning, limiting the steak’s full flavor potential.

I recommend using a Creole seasoning which has a great combination of herbs with a mild kick. If you like a lot of heat, substitute a Cajun spice blend. If spice isn’t your thing, Italian seasoning is a good alternative with loads of flavor but no heat. If you want to go really basic, just season with salt & pepper, with a bit of paprika. Place the patted dry, generously seasoned, room temp steak in the sizzling hot skillet. Be warned, there will be some smoke. Make sure the fan is on and maybe crack a window. A one-inch-thick steak cooks fast. Just five minutes on one side and three on the other to produce perfect medium-rare doneness. After removing the steak from the pan, the last tip is to let the steak rest for 5-10 minutes before slicing to give the juices time to redistribute. This also allows just the right amount of time to peel and slice the avocado and make the eggs.

Sear and cook steak for 5 minutes and flip to cook for another 3 minutes

While cast-iron is the best pan for cooking the steak, it will make a mess out of your eggs. For your eggs, you want to use a non-stick pan—just a couple words about using the right pan for the right task. Cast iron works for the steak because it is meant for high temperatures. For thicker steaks that require going in the oven after searing, your cast-iron pan can do double duty. Stainless steel is also great for high heat and can go from stovetop to range. Non-stick pans are not meant for temperatures above medium-high (it will ruin the pan). Nor can non-stick pans go into the oven. However, when it comes to eggs or anything sticky, nothing beats a non-stick skillet. Visit Navigating Cookware to learn more about choosing the right pan for your recipe.

melted butter in skillet
Swirl the melting butter to ensure an even coating

Back to the eggs! Melt a tablespoon of butter in a non-stick skillet and swirl it around to evenly distribute. Crack the eggs one at a time in a small bowl and gently slide into the melted butter. Why not just crack them directly into the pan, you may be asking yourself? It’s because you risk ruining all the eggs if a yolk breaks or if bits of eggshell get in the pan.

raw egg in a cup
Break each egg separately in a cup and gently pour into the skillet

Since we’re on the subject, reduce your chances of a bad break by cracking the egg on a flat surface instead of the edge of the bowl. Whoa! I bet you’ve been breaking eggs on the side of the bowl or pan your whole life – right? Well, give this a try, give the egg one assertive tap on the kitchen counter or a cutting board. Multiple weak hits increase the risk of the egg shattering into lots of small pieces. (You know what a pain it is to pick out shell bits!) Next, holding the egg over the bowl or pan, press your thumbs lightly against the crack until the membrane breaks and then gently pull apart and let the egg slide out. Believe it or not, once you’ve done it a couple of times, this method will feel easier than smashing it against a rim.

Cook the eggs over medium heat for 3 minutes.

When all the eggs are in the pan, season lightly with salt. Cook over medium heat until the whites are just set, about 3 minutes. Season with pepper and additional salt, if needed. Garnish with parsley if desired. Carefully transfer to your plate. Slice the peeled and pitted avocado half and arrange on the plate.

Slice off the fatty and uneven ends and cut in quarter-inch thick slices

Having had adequate resting time, the steak is now ready to be cut in quarter-inch slices and placed on the plate with the eggs and avocado. If desired, zhoosh up the dish by adding a slice of cheddar cheese or even some jalapenos. Enjoy this beautiful, low-carb, filling, and nutritious breakfast any time of the day!

Keto Steak & Eggs Breakfast

Recipe by Jane BruceCourse: Brunch, Breakfast, LunchCuisine: Keto-Friendly, Low-CarbDifficulty: Easy


Total time



Enjoy a low-carb, keto-friendly, nutritious, and hearty breakfast in just 15 minutes! 


  • 1 (1 inch thick) New York strip steak, patted dry

  • 1/2 tbsp grapeseed oil

  • 2 tablespoons butter (divided)

  • 3 large eggs

  • 1/2 ripe avocado, peeled and sliced

  • Creole Seasoning, to taste

  • Salt and pepper, to taste

  • Optional: Parsley flakes, garnish


  • Heat a cast-iron skillet with grapeseed oil and 1 tablespoon butter over medium-high heat until oil is shimmering and butter has browned. Pat dry the steak with a paper towel and generously season both sides with Creole seasoning. Sear on the first side for 5 minutes, turn and sear the other side for 3 for medium-rare doneness (adjust time according to personal preference). Transfer to a cutting board to rest for at least 5-10 minutes while preparing eggs
  • Melt a tablespoon of butter in a nonstick skillet over medium heat. Swirling the pan to evenly distribute butter. Crack the eggs one at a time in a small bowl and gently slide into the warmed pan. When all the eggs are in the pan season lightly with salt. Cook over medium heat until the whites are just set, about 3 minutes. Season with pepper and additional salt, if needed. Garnish with parsley if desired. Carefully transfer to a plate.
  • Slice steak in quarter-inch strips and transfer to the plate with the eggs. Add the sliced avocado to the steak and eggs to complete the meal.


  • Pans: This dish requires two different pans. Cast-iron is the best pan for cooking the steak, however, a grill pan or a stainless steel pan can be used. ( Do not use a non-stick pan for the steak as the high heat will ruin the non-stick finish). A non-stick pan IS the best choice for cooking the eggs.
  • Steak: For best results, remove the steak from the fridge about 20 minutes before grilling to bring it to room temperature. A freezing-cold steak won’t cook evenly.
  • Seasoning: Substitute Cajun or Italian seasoning per your taste.  You can also season with only salt, pepper, and paprika.
  • Eggs: Let the eggs come to room temperature before cooking. Cold eggs are more likely to result in overcooking the yolk while trying to get the white to set. 
  • This recipe makes one large serving or you can add an additional egg and split the steak for two people. To serve four, double the recipe.

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