📝 About This Recipe
Experience the soul-warming tradition of a classic British breakfast without the carb-heavy burden of toast or sugary beans. This keto-friendly powerhouse focuses on high-quality fats and premium proteins, featuring sizzling heritage pork, earthy mushrooms, and buttery eggs. It is a robust, savory symphony of textures that honors the heritage of the working-class 'fry-up' while keeping you perfectly in ketosis.
🥗 Ingredients
The Proteins
- 4 pieces High-quality Pork Sausages (Look for 97% meat content to avoid hidden fillers)
- 4 rashers Back Bacon (Smoked or unsmoked, according to preference)
- 2 thick slices Black Pudding (Ensure it is a gluten-free/low-carb variety)
- 4 Large Free-Range Eggs (At room temperature for the best fry)
The Vegetables
- 2 pieces Large Portobello Mushrooms (Stems removed, wiped clean)
- 2 pieces Vine-Ripened Tomatoes (Halved crosswise)
- 2 handfuls Fresh Spinach (A keto-friendly replacement for the bulk of beans)
Fats and Seasoning
- 2 tablespoons Unsalted Grass-Fed Butter (For basting and sautéing)
- 1 tablespoon Lard or Beef Tallow (Traditional frying fat for superior flavor)
- 1 pinch Sea Salt (Flaky variety preferred)
- 1/2 teaspoon Black Pepper (Freshly cracked)
- 2 sprigs Fresh Thyme (For aromatics)
👨🍳 Instructions
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1
Preheat your oven to 120°C (250°F). Place a large oven-proof platter inside; this will keep the individual components warm as you cook them in stages.
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2
Place a large heavy-based frying pan or cast-iron skillet over medium-low heat. Add a small amount of lard or tallow.
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3
Add the sausages first, as they take the longest. Cook for 12-15 minutes, turning frequently until they are golden brown on all sides and cooked through. Move them to the warm platter in the oven.
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4
Increase the heat to medium. Add the bacon rashers to the same pan. Fry for 2-3 minutes per side until the fat is rendered and the edges are crispy. Transfer to the oven platter.
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5
In the rendered fat, place the black pudding slices. Fry for 2 minutes on each side until a slight crust forms. Move to the platter.
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6
Place the Portobello mushrooms cap-side down in the pan. Add a knob of butter and a sprig of thyme. Cook for 3-4 minutes, then flip and cook until tender. Season with salt and pepper, then move to the platter.
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7
Place the tomato halves cut-side down in the pan. Sear for 2-3 minutes without moving them until they are caramelized and slightly softened. Season the tops and transfer to the platter.
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8
Add the fresh spinach to the pan juices. Sauté for just 1 minute until wilted. Squeeze a little lemon juice (optional) and season, then move to the platter.
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9
Wipe the pan quickly with a paper towel if the fat is too dark, and add the remaining butter. Crack the eggs gently into the pan.
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10
Fry the eggs on medium-low heat, spooning the hot butter over the whites to set them while keeping the yolks runny (sunny side up). This should take about 3 minutes.
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11
Remove the platter from the oven. Arrange the eggs alongside the sausages, bacon, mushrooms, tomatoes, and spinach.
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12
Garnish with a final crack of black pepper and serve immediately while everything is sizzling.
💡 Chef's Tips
Always use a low and slow approach for sausages to prevent the skins from bursting before the center is cooked. If you miss the 'sauce' element of beans, serve with a side of homemade sugar-free hollandaise for extra healthy fats. Check the label on black pudding carefully; many contain barley or oats which are high in carbs—look for 'Keto-friendly' or blood-sausage alternatives. Use a cast-iron skillet if possible; it retains heat better and provides a superior sear on the tomatoes and mushrooms. Don't crowd the pan; cooking in stages ensures every element is fried rather than steamed.
🍽️ Serving Suggestions
A hot cup of English Breakfast tea served with a splash of heavy cream. A 'Bulletproof' style black coffee with a teaspoon of MCT oil. Sliced avocado seasoned with chili flakes for added creaminess and potassium. A small side of fermented hot sauce or sugar-free brown sauce for a spicy kick. Sparkling water with a wedge of lemon to cleanse the palate between rich bites.