Your Basic Low Carb Breakfast

⏲ ~14 min total · prep 12 · cook 2 · 4 servings

By the KFI Test Kitchen · Tested & approved by Jason Lieu, KFI recipe editor

Published Sep 15, 2026 · Updated Sep 15, 2026

Ingredients

• 2 large eggs
• 1 tbsp butter
• 1/2 medium ripe avocado, sliced
• 1 medium ripe tomato, cut into 4 thick slices
• 1/4 tsp flaky salt
• 1/8 tsp black pepper

Instructions

1. Set a 9-inch skillet over medium heat, add the butter, and swirl until it foams and the foaming subsides, about 1 minute.
2. Crack both eggs into the pan — they should sizzle gently; if they spit hard, lift the pan off the heat for 15 seconds before continuing.
3. Fry the eggs 2-3 minutes, until the whites are fully set at the edges but the yolks still wobble when you nudge the pan.
4. While the eggs fry, fan the avocado slices and tomato slices on a plate and shower both with half the flaky salt.
5. Flip the eggs with a wide spatula and cook 30 seconds for over-easy yolks — or skip the flip and lid the pan 1 minute for sunny-side up.
6. Slide the eggs onto the plate, finish with the remaining flaky salt and the black pepper, and serve immediately.

Why this recipe works

• Eight minutes, one pan The eggs are the only thing cooked. Avocado and tomato slice while they fry, and the plate lands at 7.2 grams of net carbs.
• Foam, then eggs Butter foams, the foam subsides, and the eggs go in at that moment. They sizzle gently instead of spitting and browning fast.
• Flaky salt twice Half on the avocado and tomato, the rest over the finished plate. Two light passes beat one heavy hand.

Tips for making this recipe well

Read the sizzle

Eggs should land with a gentle sizzle. Hard spitting means the pan is too hot, so lift it off the heat for 15 seconds and let it settle.

Wobble, do not slide

Whites fully set at the edges with yolks that still wobble when you nudge the pan. That is over-easy ready.

Two roads

Flip for 30 seconds for over-easy yolks, or skip the flip and lid the pan 1 minute for sunny-side up.

Ripe matters

An avocado that yields to gentle pressure fans clean, and a ripe tomato has enough juice to catch the yolk. Underripe fruit makes this plate feel like a chore.

Serving suggestions

Fan the avocado and the four thick tomato slices across a plate, slide the eggs alongside, and finish with the rest of the flaky salt and the pepper at the table. There is no toast here, so treat the tomato as the toast; it catches the runny yolk the same way. At 7.2 grams of net carbs this is one of the fuller plates on a keto morning, and the whole thing takes eight minutes.

Storage and meal prep

Fried eggs do not wait. The yolks set up in the refrigerator and cut avocado browns within hours, so cook only what you will eat. If half an avocado is left over, press plastic wrap onto the cut surface and use it by the next day. Leftover cooked eggs keep 3 to 4 days and are better folded into a salad than reheated; the fry itself takes 3 minutes, so fresh wins.

Variations worth trying

• Sunny-side up Skip the flip and lid the pan for the last minute; yolks stay loose and glossy.
• Add heat A pinch of red pepper flakes over the tomato slices wakes the whole plate up.
• Cucumber season Swap the tomato for sliced cucumber in winter, when tomatoes stop tasting like tomatoes.
• Third egg A third egg fits the same 9-inch pan when the morning is heavier than usual.

Frequently asked questions

Can I use ghee or oil instead of butter?

Yes. The foam cue belongs to butter, so with oil, wait for it to shimmer instead before the eggs go in.

How ripe should the avocado be?

It should yield to gentle pressure and slice clean. Too firm and it will not fan; too soft and it smears on the plate.

Is 7.2 grams of net carbs low for keto?

It sits in the middle for a keto breakfast. Eggs and cheese plates run lower; this one trades some of that headroom for the avocado and tomato.

Can I make it dairy-free?

Cook the eggs in avocado oil or olive oil and leave out the butter. Nothing else on the plate carries dairy.

Over-easy or sunny-side up?

Both are in the recipe. Flip for 30 seconds if you like a sealed yolk, or lid the pan 1 minute and keep the yolk facing up.

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