If you're on a ketogenic diet and looking for quick, nutritious, and flavorful breakfast ideas, this Tomatoes and Eggs Mix recipe checks all the boxes. Packed with wholesome fats and protein, it supports ketosis while satisfying your morning hunger with a savory kick. It’s a go-to air fryer meal you can make in under 30 minutes—and best of all, it's incredibly easy.
Why This Keto Breakfast Works
This dish combines healthy fats from olive oil and cheese, a modest amount of carbs from tomatoes, and the muscle-supporting power of eggs. It’s a perfect balance for the ketogenic lifestyle. According to the National Institutes of Health, diets high in fat and low in carbohydrates help regulate insulin levels and promote fat loss.
Nutritional Breakdown per Serving:
Calories: 221 | Fats: 8g | Carbs: 4g | Fiber: 3g | Proteins: 8g
With just 4g net carbs and a solid 8g of protein per serving, this breakfast keeps your macros in check and your energy levels steady.
Ingredients (Serves 4)
- 1½ tablespoons olive oil
- 30 ounces canned tomatoes, chopped
- ½ pound cheddar, shredded
- 2 tablespoons chives, chopped
- 6 eggs, whisked
- Salt and black pepper to taste
Instructions
- Preheat your air fryer to 350°F (175°C).
- Add olive oil to the air fryer basket and allow it to heat for a minute.
- In a mixing bowl, combine the chopped tomatoes, whisked eggs, salt, and black pepper.
- Pour the mixture into the air fryer. Top with shredded cheddar and sprinkle chopped chives over it.
- Cook for 25 minutes, or until the eggs are set and cheese is golden.
- Divide into portions and serve hot for a perfect keto breakfast.
Health Benefits of Tomatoes on Keto
Though fruits are often limited on keto, tomatoes are a great exception. They’re technically fruits but are low in net carbs and rich in vitamins A and C, potassium, and antioxidants like lycopene. According to the Healthline guide to tomatoes on keto, they can safely be included in low-carb diets due to their nutrient density.
Pro Tips
- Use organic canned tomatoes with no added sugars for clean keto eating.
- Experiment with different cheeses like mozzarella or feta for flavor variety.
- Want more protein? Add crumbled bacon or diced sausage before cooking.
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Final Thoughts
This Tomatoes and Eggs Mix is a savory, high-protein keto breakfast that’s both satisfying and simple to prepare. Whether you're new to keto or a seasoned low-carb pro, adding this recipe to your weekly rotation will help keep you full and energized throughout the day. And thanks to its minimal ingredients and air fryer cooking, cleanup is a breeze.