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Quick N' Easy Breakfast Sausage KETO Quiche

Quick N' Easy Breakfast Sausage KETO Quiche

by Lily Harmon -

If you're looking for quick and easy breakfast ideas, like our moms here at Konscious Keto, you're in the right place. 

Breakfast is an essential component of the keto diet for two reasons:

1) Breakfast literally means to break-the-fast, and what you eat matters. 

You should aim to break your fast with a high-fat moderate protein meal that is nourishing and gentle on your digestive system. 

Bacon and eggs, for example, is a delicious and easy keto breakfast treat that won't inflame your gut. 

Eating grains, wheat, carbs or gluten, on the other hand, is about the worst way to start your day. 

These inflame your gut and cause cramping, bloating, and other upsetting and painful digestive complications. 

2) What you eat determines your day.

If you make a good choice at step 1, you're more likely to make good choices throughout the day. 

People who skip breakfast or lunch sometimes feel deprived and may begin to let hunger take the steering wheel. Once you cheat once, it's hard to get back into a positive mindset where you stop cheating and make good decisions. 

So while it seems counter-intuitive to eat a high-fat meal right away, you could save yourself hundreds or thousands of calories and guilt. 

If you want a great recipe to wake up your digestive tract, we have just the one for you. 

Breakfast KETO Quiche

This tasty breakfast sausage quiche is a great option for hungry gatherers and can be refrigerated for weekday meal prep. 

Simply take along to an event or serve on the weekend to the whole family, or as your go-to before work to ensure you're getting lots of good fats in. 

The earlier you eat healthy fats the less likely you are to snack or make poor food choices later in the day.

If you do Intermittent Fasting (IF), you can use this to break your fast, as it's light but a high-fat meal that won't make you feel discomfort. 

You can switch up the ingredients to suit: pancetta, bacon, ham, and even more green veggies are a simple way to turn this into a delicious new option. 

And, it's super easy to make and everyone loves it, so what do you have to lose - make this one today and let us know what you think in our Facebook group at Konscious Keto

Serves: 12

Prep time: 10 min.

Cook time: 30-40 min.


  • 12 organic eggs
  • ½ cup almond flour
  • 1 tsp baking powder
  • 3 tbsp avocado oil
  • 2 cups ground sausage
  • 1 cup onions, chopped
  • 1 cup bell peppers, chopped
  • 1 cup broccoli, chopped
  • 1 ½ cup cheddar cheese
  • Salt and pepper to taste
  • Nonstick cooking spray


  1. Preheat oven to 350F. 
  2. Whisk eggs in large bowl until foamy.
  3. Mix in almond flour and baking powder. Set aside.
  4. Add sausage to a large saucepan and cook fully. Remove from pan, set aside. 
  5. Add 2-3 tbsp oil and add veggies, sauté about 5 minutes, until slightly softened.
  6. Stir the veggies and sausage into the egg mixture. Stir in half of the cheese. Season with salt and pepper.
  7. Spray a large casserole pan with cooking spray. Pour everything into the pan. Top with remaining cheese. Bake for 30-40 minutes or until fully cooked.


  • Fat: 22.5g
  • Total Carbs: 4.5g
  • Fiber: 1.1g
  • Sugar Alcohols: 0g
  • Net Carbs: 3.4g
  • Protein: 13.3g
  • Calories: 269

Remember, you can substitute the meats for any flavors you prefer, or even make this veggie. 

You can also portion and shorten the cooking times to accommodate a muffin pan if you prefer individual servings. These make mornings super quick and easy as you can throw them in the microwave on defrost. 

For more delicious and easy keto recipes, join our Facebook group where you'll get easy keto support and tips. 

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