May 2, 2022 at 10:00 am EDT
Keto Breakfast Bowl Recipe

This breakfast is a perfect low carb, high protein keto friendly meal to start your day feeling satisfied and energized. Having meals that you can prep ahead and keep you fueled and on track in the Target100 Food pillar each week is so beneficial to sticking to your personal Target100 weight loss program. For myself, and the Target100 course members I work with, I find that meal planning and prepping makes weekday morning times much less stressful. It takes a bit of time on the weekend, but then you have a healthy, nourishing, low carb meal all set. Plus it gives you more energy and mental space to tackle the millions of other little tasks on the to do list.

You should use this bowl and the ingredient list below as inspiration. Maybe you swap in seasonal produce like asparagus, Brussel sprouts, or bell peppers. You can also add some diced sweet potato (which does add some carbs but also a good source of vitamins and fiber). You can even top this keto breakfast bowl with a fried or hardboiled egg for an extra protein boost. You can easily make this vegetarian friendly too! Swap the chicken sausages for your favorite vegetarian sausage or meat alternative and you've still got a high protein meal.

Keto Breakfast Bowl recipe

Makes: 2 servings Prep Time: 20 mins Cook Time: 20 mins


12 oz. (340g) Italian chicken sausages​

2 tbsp. olive oil, divided​

1 cup (70g) mushrooms, sliced​

½ red onion, diced​

1 zucchini, sliced​

1 bunch asparagus (125g) chopped​

¼ tsp. chili flakes​

Salt & pepper


  1. Cook the sausages according to instructions on the packaging. Remove from the skillet and set aside to let cool.​

  2. Add half the olive oil to the same skillet and cook the mushrooms until softened, approximately 5-7 minutes. Remove the mushrooms from the pan and set aside to let cool.​

  3. Add the remaining olive oil and cook the red onion, zucchini and asparagus for around 5-7 minutes. Stir through the chili flakes and season with salt and pepper.​

  4. Divide all the ingredients between 2 meal prep containers.

Nutrition info per serving: 12 grams carbs per serving

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