Low-Carb Steak Egg Breakfast Recipe

Low carb breakfast with steak and eggs is more filling and nutritious. This breakfast recipe cut down the calories and increase nutrients. Eggs work perfectly for vegetarians who do not like steak. Additionally, this recipe has avocado, which provides essential fats and vitamins.

Low-Carb Steak Egg Breakfast Recipe

The low-carb steak egg breakfast recipe is a combination of flank steak with marination and scrambled eggs with some sliced avocado. It is garnished with black pepper (cracked) and salt flakes.
Course Breakfast, Brunch
Cuisine American
Keyword Gluten-Free, Keto, Low Carb breakfast
Prep Time 15 minutes
Cook Time 15 minutes
Marinade 1 hour
Total Time 1 hour 30 minutes
Servings 2
Calories 692kcal
Author Gouher Munshi

Ingredients

Marinade

  • 1/4 Cup

    Olive oil

  • 2 tbsp Worcestershire sauce
  • 1 tbsp Dijon mustard

Steak and Egg Breakfast

  • 1 3/4 Pounds

    Thigh Steak

  • 4 Large

    Eggs

  • 1 tbsp

    Heavy cream

  • 2 tsp Butter
  • 1 Avocado
  • Salt flake
  • Black pepper

    freshly crack (if you have it)

Instructions

Marinade

  • Whisk the Worcestershire, olive oil, and Dijon mustard. Do coating on steak and cover it all well and let it get marinated for one hour or overnight.

Steak and Egg Breakfast

  • Preheat a non-stick pan or skillet on medium flame. Once it becomes hot, keep the marinated steak on the skillet and cook for four minutes, without covering it.
  • Flip the steak after cooking for 4-6 minutes. Take out the steak and cover loosely.
  • Remove the pan from flame and keep to cool down.
  • Now beat the eggs with heavy cream. Once your skillet is cool, wipe it and clean and keep it again on the flame on low flame. As it gets hot, make sure it sizzles gently and foam lightly.
  • Add the beaten eggs in the pan. Cook the egg till you have the egg cooked from the bottom for 1-2 minutes. Then slowly push the cooked egg layers into the middle of the pan and cooked the other parts. Keep cooking until the liquid soaked.
  • Make two parts of scrambled eggs in two bowls. Make slices of half-cooked steak in thin slices and divide the slices between two bowls. Slice some avocado and add the divide the slices in both bowls. Then serve fresh and immediate. You can also store the leftover.

Notes

Remember that whole flank steak the cooked on to create for four servings of steaks. You will need to use only two serving in this recipe and Store the remaining half for the next breakfast.
The low carb steak and egg breakfast is a healthy recipe for breakfast. It is a bowl of scrambled eggs and steaks with sliced fresh avocado and garnished with crack black pepper and salt flakes.
The keto diet was launched in the 1920s. It is a helpful idea for losing weight by decreasing carbs and eating more healthy proteins and fats with veggies. The egg and steak breakfast is amazing for starting your day.

Which Cut of Beef Is Useful?

You can take any cut of beef but preferably the thigh part. Try making the marbled-cut, which more affordable like ribeye.

Is It A High-Calorie Breakfast?

Yes, steak and egg breakfast provide high calories that keep you full for more time. You will not feel hungry until your lunch and helps to balance all nutrition levels.

What is Steak?

What is Steak

When it sounds steak, it feels like mouth-watering. Steak is a thick and flat cut of beef that comes with the perpendicular cut of muscle fibers. Some cuts are exclusions to that rule, including the sliced parallel of fibers, such as flank steak-a cut from abdominal muscles. It is usually served as on the side dish with vegetables, sauce, or chips. Steak is one of the tricky food to cook properly, in case of no experience with it, but once you learn, it will be tasty.

Steak is difficult for timing, and there is more difference in juicy, tender, and dry.

While preparing steak or choosing in a restaurant, you can select to have steak in the raw form such as carpaccio, steak tartare, and gored because of its overcooked form as crispy and dark color. Most people choose to avoid such extremeness in the recipe.

The cooking level may range from medium and well prepared. The extremely rare and blue steak comes in red color with softness. If you see the black color of steak, then it is an overcooked steak. While the blue steak is hard for chew as it is undercooked, or medium cooked.

As the steak is cooked excess and comes in the medium and well-done category, it becomes difficult to chew. Since beef products have less shelf life, it requires to store in the refrigerator before cooking after buying fresh.

How to store?

Wrap up the product loosely in some plastic, because tight wrapping produces a breeding ground for harmful bacteria and keep in the fridge.

You can keep the steak in the refrigerator at 37ºF and 40°F. If the meat has vacuum-sealed, then store it with the package in the fridge without opening it till you can cook. It will help to keep the meat fresh for 3-4 weeks. If you keep it with proper vacuum-sealed in the freezer, then it can stay for 6-months.

General Nutritional Facts

General Nutritional Facts

Different cuts of steak provide different nutrients. Here is the detail of nutritional facts. Nearly 85 grams of steak based on 2,000 per day calories consumption provide the following:

  • 134 calories
  • 5 grams of fat
  • Iron (11%)
  • Magnesium (6%)
  • Calcium (1%)
  • 67 mg cholesterol (22%)
  • 21 grams protein (42%)
  • 55 mg sodium (2%)
  • 375 mg potassium (10%)
  • Vitamin B-12 (45%)
  • Vitamin B-6 (31%)
  • Thiamine (4%)
  • Riboflavin (14%)
  • Panthothenic Acid (13%)
  • Niacin (35%)
  • Choline (15%)
  • Phosphorus (26%)
  • Potassium (7%)
  • Sodium (5%)
  • Zinc (58%)
  • Copper (10%)
  • Selenium (39%)

Benefits of Steak

Benefit Muscle Mass

Benefit Muscle Mass

Steak contains plenty of proteins in comparison to other protein sources. It is an excellent source for building muscle mass. Lack of protein cause harm, especially in aged people. The deficiency may increase the risk of sarcopenia and other age-linked muscle deterioration.

Even in young people, having protein deficiency causes muscle atrophy, which occurs because of fewer amino acids (protein block building). Therefore, it causes the breakdown of the muscles that support energy requirements.

During physical activity and exercise, your muscles will go through the tear, and wear and eating protein helps to repair the damage and relieve muscle pain.

Muscle Function

Muscle Function

Adding steak in your diet helps to improve the muscle functions and enhance your performance. The protein content of beef provides dietary amino acids known as beta-alanine, which helps to create a dipeptide called carnosine. It is essential for muscle functions.

Providing high carnosine in the muscles will lower the fatigue and boost performance while doing physical activity such as exercise or sports. Your precision and endurance can also improve.

According to research, eating more beta-alanine for several weeks increases the carnosine level of nearly 80%.

Adding veggies to your diet have linked with reduced levels of poor muscular performance and carnosine.

Cancer Prevention

Cancer Prevention

Cancer is a life-threatening disease that does not have any cure, and it increases with time.

As cancer treatment is expensive, and unsuccessful sometimes, one should try to prevent it naturally. The nutrient present in steak helps to start the day with breakfast. Steak contains linolic acid, which is a substance containing anti-cancer properties.

It blocks cancer cell growth in a fast way and limits the tumor’s growth.

Riboflavin and vitamin B-12 is another nutrient that helps prevent free radicals damage and prevent cancer. It promotes digestive health and boosts immunity against dangerous muted cells. Steak also contains selenium that helps to repair DNA damage, which can mutate the cell.

Steak also contains calcium that helps to absorb vitamin D and lower the risk of cancer growth.

Preventing Anemia

Preventing Anemia

Anemia is the result of a reduced number of red blood cells, which carry oxygen. It usually happens because of iron deficiency in your diet. Generally, anemia patients suffer from severe fatigue and weakness. Adding beef in your breakfast increase the iron and heme iron that quickly gets absorbed by the body.

Moreover, there is proof that it helps to improve the non-heme iron absorption and plant-based iron also.

The study tells that iron can be taken efficiently from meat rather than supplement tablets. The presence of vitamin B-12 in steak treats the megaloblastic anemia as it helps in producing a good number of red blood cells. Similarly, riboflavin helps the red blood cell generation, oxygen transportation to cells, iron, or mobilization. In this way, it prevents anemia.

Prevent Neurodegenerative Illnesses

Prevent Neurodegenerative Illnesses

As the human grows older, their brainpower will slowly get lower and produce more risk of neurodegenerative ailments. Consuming steak can helps to remain your brain young. Vitamin B-12 and B-6 content in steak are essential for neurological disorder prevention. It also makes your nerves healthy and boost neurotransmitter signals and prevent dementia and Alzheimer’s. The content of Niacin also helps to protect against age-linked to cognitive decline. The protein content of steak helps the body to synthesize glutathione and prevent oxidative stress occurred by neurodegenerative problems such as Alzheimer’s and Parkinson’s.

Mood Regulation

Mood Regulation

Our lifestyle is the main reason for mood swings. You will experience fluctuations and bad moods because of nutritional deficiencies. Steak helps to regulate mood and make you feel better at professional and social life. Vitamin B-12 and folate content help your nervous system to produce a synthesis called SAM, which helps to regulate stress and mood. It also prevents anxiety and depression.

Benefits Heart Health

Benefits Heart Health

Having a steak breakfast also promotes heart health by providing healthy cholesterol and high fats. Some studies tell that red meat causes increase heart disease risk, but other studies show no such links. The presence of more nutrients in the steak proves powerful strength for heart health. The content of vitamin B-12 lower the raised homocysteine levels and protect the heart from strokes and attacks.

According to studies, niacin helps to lower the LDL cholesterol and the triglyceride levels and promote HDL cholesterol levels more than drugs. The presence of selenium helps to improve your blood flow, act as an antioxidant, and treat inflammation.

Immunity

Immunity

A healthy immune system is important for the entire health. The weak immune system may cause to increase the risk of disease and infections. According to studies, CLA present in steak helps to boost immune functions.

The selenium content has been shown benefits for preventing harmful viruses like AIDS. Adding steak in your breakfast helps to boost nutrients and oxygen in the cells and promote immunity.

The presence of zinc offers antiviral effects, which can be strong for fighting common cold occurred by low immunity. Zinc is an important nutrient for healthy immunity as it helps T-bone growth and distributes the white blood cells, apoptosis cells, gene transcription, and protective cell membrane functions.

Neurological Function

Steak in breakfast not only prevent neurodegenerative problems but also it keeps your brain sharp and fit and active in everyday life. The protein content of steak helps to increase the enzymes, neurotransmitters, and hormones. Research tells that the reduction of amino acids can damage the cognitive functions, including motor skills, knowledge retention, and coordination. The reduced level of dietary zinc has a link between motor disorder and attention.

Prevent Diarrhea

Frequent diarrhea impacts millions of children in growing countries. It will result in E. coli and other bacterial infections. It also causes you to visit the toilet frequently and bring symptoms like dizziness, nausea, cramping, and abdominal bloating. The presence of zinc in steak helps to fight against diarrhea in children above six months.

Prevent Allergic Reactions

Some people go through certain allergic reactions due to chronic stress, which leads to zinc deficiency. It can also occur because of low zin in the diet. Zinc is an essential mineral to regulate the histamine storage in the body and manage the tissue fluid release. Low or no zinc cause to increase the histamine secretion and induce symptoms like sneezing, runny nose, and hives.

Overcoming Thinning Hair

Overcoming Thinning Hair

Hair is one of the main striking parts of human appearance. Many people desire for luscious, thick and shiny hair, but many lifestyle factors affect the hair and make them fall. Steak is effective for hair thinning problems. The vitamin B-12 lower the hair breakage and promote collagen levels for firm hair.

Zinc deficiency also linked with alopecia and hair thinning in adrenal fatigue people. Therefore, zinc present in steak benefits hair health.

Treat Leaky Gut

Treat Leaky Gut

Intestinal permeability or leaky gut happens when food particles from the gut or bloodstream get to mix and leads to leakage in the intestinal lining. It often causes inflammation and ailments such as autoimmune disease, food sensitivity, inflammatory bowel disease, malabsorption of nutrients, thyroid problems, skin inflammation, autism, mood disorders, allergies. The zinc presence in steak helps to treat the stomach disorder and tighten your gut.

Dealing with Rashes

Skin rashes are harmful, and they create itchiness and annoying discomfort in the skin. It makes you feel distracted by everyday activities and feels miserable. Rashes and acne occur because of different reasons such as stress, unhealthy diet, beauty routines, and poor hygiene. Zinc deficiency also triggers rashes on the skin. Adding steak in your diet can help prevent zinc deficiency and prevent rashes.

Oxidative Stress

Oxidative Stress

Oxidative stress occurs when you have a lot of free radicals grow in your body. Free radical cause to damage your cell components such as DNA, protein, and lipids. It can result in various pathophysiological conditions, such as Alzheimer’s and Parkinson’s disease, cell mutation and cancer, chronic fatigue syndrome, heart ailment, blood vessel disorders, inflammatory disease, atherosclerosis, and fragile X syndrome. The presence of antioxidant in steak provide selenium, which is an essential part of glutathione peroxidase that helps to protect your lipids in the cell membrane. The content of vitamin B-2 and protein helps to synthesize glutathione and detoxify your cells and prevent aging.

Thyroid Function

Thyroid Function

Adding steak in your breakfast helps to prevent the problem in thyroid hormones. The thyroid can affect every single cell of your body. Thyroid problems can raise basal metabolic rate, manage long bone growth, neural mutation, impact protein synthesis, raise permissiveness to catecholamines, but steak consumption increase the selenium in the body, and regular thyroid hormones.

Thyroid glands are responsible for regulating reactive oxygen production and fight with antibodies that may induce thyroid problems. Having problems with thyroid could cause insomnia, irritability, weight loss or weight gain, fatigue, muscle weakness. Therefore, steak is beneficial for thyroid health.

Asthma

Asthma

Asthma is a discomforting respiratory condition occurred by spasms in the bronchi in the lungs and leads to breathing difficulty. According to studies, low selenium in the diet causes chronic asthma. A controlled study discovered that a ground consuming selenium helped to reduce the asthma symptoms. Therefore, steak helps to prevent asthma.

Fertility

Fertility

Infertility is one of the frustrating problems of the present lifestyle. People often experience a failure to conceive. The presence of niacin and selenium in steak helps to improve your fertility health. The selenium is essential for sperm motility and promotes blood flow, which is more important for fertility. As the mitochondria present in sperm cells, its impact on the cell functions and movement. More selenium also not useful but sufficient can be healthy. On the other hand, niacin treats erectile dysfunction.

Healthy Pregnancy

Healthy Pregnancy

As the steak provides healthy nutrients, it boosts your chance of pregnancy and baby safely. For example, selenium helps to reduce miscarriage risk. Having low iron cause premature births, early birth, and delayed growth. Low iron consumption causes anemia during pregnancy, which can be harmful. Low iron can also cause to reduce weight in infant and behavioral problems. Consuming steak increase the iron and lower the complicated health risk. The presence of B-6 in the steak helps to reduce morning sickness and nausea in pregnancy.

Healthy Blood Vessels

Healthy Blood Vessels

As mentioned, vitamin B-6 helps to manage homocysteine. Adding steak in your breakfast helps to build blood vessels and prevent damage and heart attacks. Generally, vitamin B protects against atherosclerotic ailments, which happen when there is an accumulation of plaque in arteries.

Premenstrual Syndrome

Premenstrual Syndrome

Women experiencing PMS problems can get relief from steak consumption. You will have symptoms like acne, tender or swollen breasts, trouble sleeping, tiredness, backache, headache, joint pain, muscle pain, tension, depression, anxiety, mood swings, upset stomach, constipation, bloating, or diarrhea.

The content of vitamin B and B-6 helps to lower the symptoms, which can affect neurotransmitters, hormone regulation, and blood flow. As steak contains low calcium, it helps to relieve the PMS symptoms.

Bone Health

Bone Health

Steak breakfast provides you plenty of proteins and promotes strong bones. According to studies, the link between consuming more protein helps to raise bone health. Protein consumption heals the broken bones and limits osteoporosis and weakness in the bone.

According to one study, senior people who consume low protein may experience bone density loss. The calcium content promotes healthy bone because bone made of calcium, phosphorus, and phosphate minerals, which helps to prevent bone weakness, and fractures.

Growth

Phosphorus is an essential nutrient for other nutrient absorption and bone building. Having phosphorus deficiency cause to limit the growth in children and grow problems. Giving steak in breakfast to children helps to grow a better height. During pregnancy, consuming phosphorus helps to generate RNA and DNA.

Skin Health

Skin Health

Unhealthy skin causes an odd appearance and lowers your confidence and affect your lifestyle. Not caring about your skin often leads to damage to the skin layer permanently. Steak provides vitamin B2, which helps to boost collagen synthesis and make skin firm by promoting elasticity. The riboflavin deficiency causes fast aging and takes time to heal the wounds and increase more inflammation and chapped lips. Niacin present in steak work effectively for acne problems and lower the inflammation and pain.

Arthritis

Arthritis

Rheumatoid arthritis is one of the chronic inflammatory diseases of the immune system, and primarily it affects the joint. Steak provides niacin, which lowers the inflammation and promotes joint mobility. Consuming more niacin helps reduce pain in the joint and lower fatigue. According to research, niacin content helps to reduce pain in arthritis and improve your flexibility and regenerate the cartilage.

Digestion

Digestion

Poor digestion creates discomfort after eating and brings symptoms like belching, flatulence, nausea, skin problems, bloating, and psoriasis. It also causes food allergies. The steak provides phosphorus that helps to digest food properly by balancing pH levels, which keeps healthy bacteria in the gut. It also activates the digestive enzymes and prevents more water retention, bloating, diarrhea, and constipation.

Eye Health

Eye Health

Steak breakfast also provides eye health benefits. As it provides riboflavin, and vitamin B2, which lower the risk of eye problems. It also works against macular degeneration and eye problems like keratoconus, glaucoma, and cataracts. As you age, the macula in your eyes get deteriorate, and lower the light sensitivity and impair your vision.

Preventing Headaches

Headaches are disturbing and irritating in everyday life. Especially migraines can remain a long time and more painful. Its symptoms include vomiting, nausea, and light sensitivity. The riboflavin content in steak helps to work effectively for preventing migraines and headaches. It also lowers the migraine frequency and symptoms.

Weight Loss

Weight Loss

Steak breakfast is suitable for a weight loss diet. Weight loss is complicated when you are exposed to serious diseases like heart conditions, high blood pressure, type 2 diabetes, infertility, and fatty liver disease. Obesity is also one of the serious problems that affect your professional and social lives because of body dissatisfaction. Additionally, obesity cause to impair physical activity and slow down the functions of your body. Steak contains CLA, which cause to lower the body fat and promote lean muscle mass.

According to studies on both animal and human, found that CLA can lower the body fat % dramatically.

Since the steak contains plenty of protein and it helps to make you full. Keeping you more satiated, it will prevent overeating and lower calorie consumption. Sufficient protein keeps you full of fats and carbs. It also improves your metabolism and calorie digestion.

Diabetes

Diabetes

Steak breakfast can be suitable for diabetic patients. Diabetes is a harmful condition that triggers many other health problems. Diabetes causes a malfunction in the pancreas, excessive urination, consciousness loss, concentration problems, dry skin, infections, heart problems, extreme thirst, and other serious problems. Here also the CLA presence in steak helps to prevent insulin resistance that can result in type-2 diabetes. The protein content will not like carbs or sugars and no effect on blood glucose levels. It helps to lower the sugar absorption during the meal. The high protein present in food like steak helps to raise blood glucose and limit type-2 diabetes. Similarly, calcium content also manages excellent glucose levels.

Lower Hyperactivity in Children

Attention and hyperactivity disorder can cause carelessness, daydreaming, and disorganization. Other symptoms include compulsive talking, fidgeting, and impatience. These symptoms affect performance in children, adults, social settings, and offices. Steak contains plenty of vitamin B-6, which helps to produce norepinephrine and serotonin for managing concentration and energy. Lack of serotonin causes disorder linked with attention.

Other Benefits

Low-Carb Steak Egg Breakfast Recipe

Egg

Egg

Scrambled eggs are best for breakfast. It provides tasty flavors and rich proteins, good cholesterol, vitamin D, and other nutrients. Therefore, consuming scrambled eggs in breakfast is healthy for overall health and low carb diet.

Avocado

Avocado

Avocado is the best fruit for a healthy breakfast. You can use it as topping the recipes. It provides healthy fiber and fats. The avocado is a delicious fruit for dressing up the creamy topping.

Worcestershire Sauce

Worcestershire Sauce

Worcestershire sauce is a type of fermented condiment prepared from a base of vinegar and flavored with molasses, anchovies, tamarind, garlic, onions, and other seasonings. The flavor is sweet and savory with a clear tag given by the vinegar. It is best suitable for a vegan or vegetarian diet.

Precautions

Remember eating anything more than requirement causes adverse effects on health. Even though meat prevents cancer, but more consumption may cause colorectal cancer. It happens because of heterocyclic amines, which occurs due to overcooked meat.

Also, cooking steak for more time causes to destroy the vitamin component so, cooking it at medium heat can help.

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