Popularized in the mid-twentieth century as Australia’s national dish, steak and eggs is a perfect breakfast meal combo that will keep you satiated and satisfied.
This Steak and Eggs Recipe is a hearty, protein-rich version of the traditional meal, adding nutritious fats and creamy avocado.
Health benefits of steak
According to the U.S. Department of Agriculture (USDA), a three-ounce sirloin steak contains approximately 26 grams of protein. Protein comprises amino acids, widely known as the body’s building blocks.
Amino acids are used to help build strong bones, repair and grow muscle, and produce hormones and enzymes.
Steak is also a rich source of iron and zinc, essential minerals for boosting immunity, facilitating wound healing, and maintaining oxygen transport.
A study published in Nutrients found that zinc deficiency often coexists with anemia caused by a lack of iron. These nutritional deficiencies can lead to symptoms such as bruising, weak nails, lethargy, and various skin conditions.
Red meat contains six B vitamins, including B12, which can’t be obtained from plant sources. B12 is vital for DNA and red blood cell formation. It’s also a crucial nutrient during pregnancy as it’s essential for brain and spinal cord development.
Vitamin B12 deficiency has been shown to lead to neurological and psychiatric issues, such as muscle weakness, depression, anxiety, fatigue, and pins and needles sensation. A vitamin B12 deficiency may also increase the risk of birth defects in babies.
Choosing the best steak
Keto dieters should opt for organic and grass-fed beef steak.
Unlike conventional beef, organic, grass-fed cattle aren’t exposed to synthetic growth hormones or raised on feed containing genetically modified (GMO) grains.
GMO grains are heavily sprayed with chemical herbicides, like glyphosate, which is linked to reproductive problems and cancer.
Organic, grass-fed steak ensures you minimize your exposure to glyphosate residues and is more nutrient-dense than grain-fed beef.
“The difference between cows fed grains and grass is significant,” explains Dr. Berg. “Grass-fed beef is higher in omega-3 fatty acids and contains two to four times more vitamin A.”
Though any steak can be used to make breakfast steak and eggs, it’s best to choose a marbled and tender cut. These include ribeyes, New York strips, sirloins, T-bones, and filet mignons.
These options contain plenty of healthy fats while offering juicy and beefy flavors.
Health benefits of eggs
Eggs are one of the most nutrient-dense foods, containing almost every vitamin and mineral necessary for optimal bodily function.
Some of the nutrients found in eggs include:
Vitamin A
Vitamin D
Vitamin E
Vitamin K
B vitamins
Folate
Iron
Iodine
Potassium
Selenium
Zinc
Eggs are also rich in choline, essential for fetal development, cognitive function, and protection against neurodegenerative diseases. Choline may also help lower the risk of cardiovascular disease and stroke.
Research published in the American Journal of Clinical Nutrition found that low choline intake is associated with an increased risk of dementia and Alzheimer’s disease.
In addition, eggs contain carotenoids, which are natural pigments usually found in plant foods. Lutein and zeaxanthin, two carotenoids found in high concentrations in egg yolk, may help prevent cataracts and age-related macular degeneration.
Choosing the best eggs
Contrary to popular belief, neither brown nor white eggs are more nutrient-dense. Both make excellent choices when preparing steak and fried eggs. However, choosing high-quality eggs is vital, as some types could contribute to chronic inflammation.
Commercial chickens are typically fed GMO soy and corn, producing eggs high in omega-6 fatty acids. An imbalance of omega-6 to omega-3 fatty acids can cause inflammation, potentially contributing to or worsening a wide range of chronic health issues.
Those following a nutritious, low-carb diet like Healthy Keto® benefit from choosing organic, pasture-raised eggs rich in anti-inflammatory omega-3 fats.
What to serve with Steak and Eggs
If you’re doing one meal a day (OMAD) or have multiple mouths to feed, you may be looking for ways to bulk up this Steak and Eggs Recipe.
Here are five keto-friendly side dishes you can serve with Steak and Eggs.
Keto Cheesy Garlic Asparagus
Ready to eat in 15 minutes, this Keto Cheesy Garlic Asparagus recipe is a quick and easy side dish offering crispy, golden asparagus spears and melted mozzarella cheese.
Keto Grilled Summer Vegetables
This Keto Grilled Summer Vegetables is packed with smoky flavors and liver-supporting nutrients from broccoli, cauliflower, onion, asparagus, and squash.
Cauliflower “Potato” Salad
If you miss comfort foods such as potato salad on keto, this Cauliflower “Potato” Salad recipe has the same delicious taste without the added carbs.
Keto Rutabaga Fries with Fry Sauce
Are you looking for a satisfying crunch alongside your Steak and Eggs?
Look no further than these Keto Rutabaga Fries with Fry Sauce. These crispy vegetable fries have a delightful, sweet flavor and are served with a tangy, creamy fry sauce.
Ketogenic Collard Greens
Get more cruciferous into your diet with this Ketogenic Collard Greens recipe. Made with onion, apple cider vinegar, and bacon, this savory side dish pairs perfectly with the buttery flavor of Steak and Eggs.
If you’re short on time, you can keep it simple by pairing your Steak and Eggs with a large salad drizzled in extra virgin olive oil, steamed broccoli, spinach, or caramelized onions.
Final thoughts
This Steak and Eggs Recipe uses five simple ingredients and takes under 30 minutes to prepare. It's a delicious, hearty meal packed with nutrition and flavor.
To avoid growth hormones and glyphosate residues from animals fed with GMO grain, it's best to use organic, grass-fed beef and pasture-raised eggs to prepare this keto-approved meal.
FAQ
1. Is having steak and eggs unhealthy?
No, it isn’t unhealthy to eat steaks and eggs.
Steak and eggs are rich in protein and various nutrients, including vitamin A, B vitamins, iron, and zinc. These vitamins and minerals support immune functions, brain health, vision, skin, red blood cell formation, and many other bodily functions.
2. What side dish goes with steak and eggs?
Steamed broccoli, spinach, baked asparagus, or caramelized onions are quick and simple side dishes for this Steak and Eggs Recipe.
However, those with more time might consider grilling vegetables or preparing a keto-friendly Cauliflower “Potato” Salad or Keto Rutabaga Fries.
3. What is the best steak for steak and eggs?
Any cut can be used for steak and eggs, though a tender, marbled cut is recommended. These cuts include ribeye, New York strip steak, sirloin, T-bone steak, and filet mignon.
4. How do you sear a steak for steak and eggs?
To sear a steak, heat a skillet over medium-high heat until hot. Add a tablespoon of avocado oil to the pan and carefully place the seasoned steak in the skillet away from you to prevent the oil from splashing. Sear each side for two to three minutes.
5. How do you store leftover steak and fried eggs?
Wrap leftover steak in freezer paper and store in a ziplock bag to help retain moisture for up to three days in the fridge. Squeeze out all of the oxygen from the bag to prevent the steak from drying out.
Store fried eggs in an airtight container in the fridge for up to three days.
6. How do you reheat steak and eggs?
To reheat your Steak and Eggs, warm a grill pan and skillet over medium heat with a small amount of avocado oil or butter.
Place steak on the grill pan and eggs in the skillet. Cook until warm, about two to three minutes per side for the steak and two minutes for the eggs. Don’t flip the eggs to avoid breaking the yolk.
Sources
https://fdc.nal.usda.gov/fdc-app.html#/food-details/168636/nutrients
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9696717/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9630864/
