High-Protein Keto Breakfast Power Bowl

Backstory: As Dr. Kobe Keto, I designed this bowl to deliver a muscle-friendly protein punch while keeping carbs low and flavors bold—perfect for busy mornings or post-workout refuel.

Ingredients (serves 1)

• 2 large eggs (or 150 g egg whites for lower fat)
• 3 oz (85 g) cooked shredded chicken breast or diced smoked salmon (choose one) — high-quality protein
• 1/2 avocado, diced
• 1/4 cup (30 g) shredded cheddar or crumbled feta (optional)
• 1 cup (50 g) baby spinach, lightly wilted
• 2 tbsp full-fat Greek yogurt (unsweetened) or 1 tbsp cream cheese
• 1 tbsp olive oil or avocado oil (for cooking)
• 1 tbsp chopped chives or green onion
• 1 tsp everything bagel seasoning or 1/2 tsp smoked paprika + pinch sea salt
• Salt and black pepper to taste
• Optional: 1 tbsp toasted sesame seeds or crushed pork rinds for crunch

Nutrition note (approx): ~35–45 g protein, 18–28 g fat, 6–8 g net carbs (varies by protein choice and cheese).

Instructions

1. Prep proteins: If using shredded chicken, warm it gently in a skillet with a little oil and a pinch of salt. If using smoked salmon, set aside at room temp.
2. Wilt spinach: In a medium nonstick skillet, heat 1 tsp oil over medium. Add spinach and a pinch of salt, sauté 1–2 minutes until just wilted. Transfer to a bowl.
3. Cook eggs: Add remaining oil to the skillet. For scrambled: whisk eggs (or egg whites) with salt and pepper, pour into skillet, cook low and slow, folding until soft curds form. For fried: cook to desired doneness. For a quick high-protein option, make a soft omelette and fold.
4. Assemble bowl: Place wilted spinach as base. Add cooked eggs, warmed chicken or smoked salmon, diced avocado, and cheese or dollop of Greek yogurt/cream cheese.
5. Finish: Sprinkle chives, everything bagel seasoning or smoked paprika, and optional sesame seeds/crushed pork rinds. Adjust salt and pepper.
6. Serve immediately.

Flavor profile

• Savory, slightly creamy from avocado and cheese/yogurt, with a mild smoky or herbaceous finish from smoked paprika/everything seasoning.

Keto-Friendly explanation

• High in protein from eggs and chicken/salmon; fats come from avocado, cheese, and oil—keeps net carbs low while supporting satiety and muscle maintenance on a ketogenic plan.

A solid keto meal worth sharing. Publish it so the keto community can enjoy it too.