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Breakfast
Break-Fast Bone Broth & Soft Eggs
Gentle refeed after 16–24 hour fasts — warm broth first, then soft eggs for protein and fat.
- Net carbs
- ~2g
- Servings
- 1
- Prep
- 5 min
- Cook
- 8 min
Why this meal fits low carb
Bone broth plus soft eggs is a gentle break-fast: fluid, sodium, and protein without a heavy starch load. Many fasting protocols suggest easing in before a large mixed meal — this plate follows that idea without medical claims.
Swaps
Chicken broth if bone broth is unavailable. Add a pinch of salt if you feel lightheaded (discuss with your clinician if you have blood-pressure concerns).
Meal prep
Warm broth and cook eggs fresh. Keep boxed or homemade broth ready in the fridge.
Ingredients
- 1 cup bone broth or bouillon
- 2 large eggs
- 1 tsp butter
- Salt and pepper
- Optional: chopped chives
Instructions
- Warm broth in a mug — sip slowly over 10 minutes before eating solids.
- Soft-scramble or poach eggs in butter over low heat.
- Season eggs; garnish with chives. Eat slowly.
Tips
Protein, fat, and fiber are a common refeed pattern when breaking fasts — add spinach if tolerated.
Check the numbers
This recipe is about ~2g net carbs per serving and ~14g protein. Verify packaged ingredients and set your daily budget:
- Net carb calculator — label math for sauces, yogurt, sausages
- Keto macro calculator — daily protein / fat / carb targets
- More recipes under 10g net carbs
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Net carb and protein values are working estimates intended for the listed quantities and stated servings; they are not laboratory analyses or medical advice. Brands and substitutions can change the result. Verify packaged foods with our net carb calculator. https://metaboliclowcarb.com