Breakfast
Keto Cheese Omelet
4 carbs per serving - 2 servings
Ingredients
· 3 oz. butter
· 6 eggs
· 7 oz. shredded cheddar cheese
· salt and pepper to taste
Instructions
1. Whisk the eggs until smooth and slightly frothy. Blend in half of the shredded cheddar. Salt and pepper to taste.
2. Melt the butter in a hot frying pan. Pour in the egg mixture and let it set for a few minutes.
3. Lower the heat and continue to cook until the egg mixture is almost cooked through. Add the remaining shredded cheese. Fold and serve immediately.
Judy's Fabulous Low-Carb Oatmeal
8g per serving - 1 serving
Ingredients
· 1 cup coconut milk or unsweetened almond milk
· 1 tablespoon flaxseed, whole
· 1 tablespoon chia seeds
· 1 tablespoon sunflower seeds
· 1 pinch salt
Instructions
1. Mix all ingredients in a small sauce pan. Bring to a boil. Lower the heat and let simmer until desired thickness is reached. This shouldn’t take more than a couple of minutes.
2. Top with butter and coconut milk – or almond milk and cinnamon – or fresh, unsweetened berries. The possibilities are endless!
Keto Pancakes With Berries and Whipped Cream
5 carbs per serving - 4 servings
Ingredients
· 4 eggs
· 7 oz. cottage cheese
· 1 tablespoon ground psyllium husk powder
· 2 oz. butter or coconut oil
Toppings
· 8 tablespoons fresh raspberries or fresh blueberries or fresh strawberries
· 1 cup heavy whipping cream
Instructions
1. Add eggs, cottage cheese and ground psyllium husk powder to a medium size bowl and mix together. Let sit for 5-10 minutes to thicken.
2. Heat up butter or oil in a non-stick skillet. Fry the pancakes on low to medium heat for 3–4 minutes on each side. Don't make them too big or they will be hard to flip.
3. Add heavy whipping to a separate bowl and whip it until soft peaks form.
4. Serve the pancakes with whipped cream and berries of your choice.
Low-Carb Chia Pudding
6 carbs per serving - 1 serving
Ingredients
· ¾ cup coconut milk
· 2 tablespoons chia seeds
· ½ teaspoon vanilla extract
Instructions
1. Mix all of the ingredients in a glass bowl or jar.
2. Cover, place in the fridge to let gel overnight (or for at least 4 hours). Before you dig in, check to be sure the pudding has thickened and the chia seeds have gelled.
3. Serve the pudding with cream, coconut milk or some fresh or frozen berries.
Keto Western Omelet
6 carbs per serving - 2 servings
Ingredients
· 6 eggs
· 2 tablespoons heavy whipping cream or sour cream
· salt and pepper
· 3 oz. shredded cheese
· 2 oz. butter
· ½ yellow onion, finely chopped
· ½ green bell pepper, finely chopped
· 5 oz. smoked deli ham, diced
Instructions
1. In a mixing bowl, whisk eggs and cream/sour cream until fluffy. Add salt and pepper.
2. Add half of the shredded cheese and mix well.
3. Melt the butter in a frying pan on medium heat; sauté the diced ham, onion and peppers for a few minutes. Add the egg mixture and fry until the omelet is almost firm. Be extra mindful not to burn the edges.
4. Reduce the heat after a little while. Sprinkle the rest of the cheese on top and fold the omelet.
5. Serve immediately... and enjoy!
Low-Carb Coconut Pancakes
3 carbs per serving - 4 servings
Ingredients
· 6 eggs
· ½ cup coconut flour
· ¾ cup coconut milk
· 2 tablespoons melted coconut oil
· 1 pinch salt
· 1 teaspoon baking powder
· butter or coconut oil for frying
Instructions
1. Separate the yolks from the egg whites and whip the egg whites and pinch of salt vigorously with a hand mixer. Continue whipping until stiff peaks form and then set aside.
2. In a separate bowl, whisk together yolks, oil and coconut milk.
3. Add coconut flour and baking powder. Mix into a smooth batter.
4. Ever so gently fold the egg whites into the batter. Let batter rest for 5 minutes.
5. Fry in butter or coconut oil for a couple of minutes or so on each side on low to medium heat.
6. Serve with melted butter and/or fresh berries.
Keto Fried Eggs with Kale and Pork
8 carbs per serving - 2 servings
Ingredients
· 4 eggs
· 3½ oz. butter
· ½ lb kale
· ½ lb smoked pork belly or bacon
· 1 oz. pecans or walnuts
· 4 tablespoons frozen cranberries
· salt and pepper to taste
Instructions
1. Trim and chop the kale into large squares. (Pre-washed baby kale is a terrific shortcut.) Melt two thirds of the butter in a frying pan and fry the kale quickly on high heat until slightly browned around the edges.
2. Remove the kale from the frying pan and set aside. Sear the pork belly or bacon in the same frying pan until crispy.
3. Lower the heat. Return the sautéed kale to the pan and add the cranberries and nuts. Stir until warmed through. Reserve in a bowl.
4. Turn up the heat and fry the eggs in the rest of the butter. Salt and pepper to taste. Plate two fried eggs with each portion of greens and serve immediately.
Low-Carb Baked Eggs
2 carbs per serving - 1 servings
Ingredients
· 3 oz. ground beef or ground lamb or ground pork, use left-overs or cook it any way you like.
· 2 eggs
· 2 oz. shredded cheese
Instructions
1. Preheat the oven to 400°F (200°C).
2. Arrange ground-beef mixture in a small baking dish. Then make two holes with a spoon and crack the eggs into them.
3. Sprinkle shredded cheese on top.
4. Bake in the oven until the eggs are done, about 15 minutes.
5. Let cool for a while. The eggs and ground meat get very hot!
Keto Frittata With Fresh Spinach
4g carbs per serving - 4 servings
Ingredients
· 5 oz. diced bacon or chorizo
· 2 tablespoons butter, for frying
· 8 oz. fresh spinach
· 8 eggs
· 1 cup heavy whipping cream
· 5 oz. shredded cheese
· salt and pepper
Instructions
1. Preheat the oven to 350°F (175°C).
2. Fry the bacon in butter on medium high heat until crispy. Add the spinach and stir until wilted. Remove the pan from the heat and set aside.
3. Whisk the eggs and cream together and pour into a greased baking dish (9x9 inches) or in individual ramekins.
4. Add the bacon, spinach and cheese on top and place in the middle of the oven. Bake for 25–30 minutes or until set in the middle and golden brown on top.
Ketto Coconut Porridge
4 carbs per serving - 1 servings
Ingredients
· 1 oz. butter
· 1 egg
· 1 tablespoon coconut flour
· 1 pinch ground psyllium husk powder
· 4 tablespoons coconut cream
· 1 pinch salt
Instructions
1. Add all ingredients to a non-stick saucepan. Mix well and place over low heat. Stir constantly until you achieve your desired texture.
2. Serve with coconut milk or cream. Top your porridge with a few fresh or frozen berries and enjoy!
Breakfast continued
Keto Caprese Omelet
4 carbs per serving - 2 servings
Ingredients
· 2 tablespoons olive oil
· 6 eggs
· 3½ oz. cherry tomatoes cut in halves or tomatoes cut in slices
· 1 tablespoon fresh basil or dried basil
· 51⁄3 oz. fresh mozzarella cheese
· salt and pepper
Instructions
1. Crack the eggs into a mixing bowl, add salt and black pepper to your liking. Whisk well with a fork until fully combined. Add basil and stir.
2. Cut the tomatoes in halves or slices. Dice or slice the cheese.
3. Heat oil in a large frying pan. Fry the tomatoes for a few minutes.
4. Pour the egg batter on top of the tomatoes. Wait until the batter is slightly firm before adding the mozzarella cheese.
5. Lower the heat and let the omelet set. Serve right away and enjoy!
Keto Goat Cheese & Mushroom Frittata
6g carbs per serving - 2 servings
Ingredients
Frittata
· 5 oz. mushrooms
· 3 oz. fresh spinach
· 2 oz. scallions
· 2 oz. butter
· 6 eggs
· 4 oz. goat cheese
· salt and pepper
For serving
· 5 oz. leafy greens
· 2 tablespoons olive oil
· salt and pepper
Instructions
1. Preheat the oven to 350°F (175°C).
2. Crack eggs into mixing bowl and whisk. Grate or crumble cheese and add to mixture. Season with salt and pepper to taste.
3. Cut the mushrooms into wedges. Chop the scallions.
4. Melt the butter in an oven-proof skillet and cook the mushrooms and scallions over medium heat for 5-10 minutes or until golden brown.
5. Add spinach to pan and sauté for another 1-2 minutes. Season with salt and pepper.
6. Pour the egg mixture into the skillet. Place skillet, uncovered, in the oven and bake for about 20 minutes or until golden brown and set in the middle.
7. Serve with leafy greens and olive oil.
Keto Eggs On The Go
1 carb per serving - 6 servings
Ingredients
· 12 eggs
· salt and pepper, to taste
· 4 oz. cooked bacon
Instructions
1. Preheat the oven to 400°F (200°C).
2. Place cupcake liners in a muffin tin. Eggs easily stick even to non-stick surfaces, except for silicon forms.
3. Crack one egg in each form and add filling of your choice. Choose one of our fillings below, or invent your own! We're going for classic crumbled bacon.
4. Season to taste.
5. Bake in the oven for about 15 minutes or until the eggs are cooked.
Keto Chia Tea
Ingredients
· 1 tablespoon chai tea
· 2 cups water
· 1⁄3 cup heavy whipping cream
Instructions
1. Brew the tea in piping hot water according to instructions on the package. Be sure to let it get as much flavor as possible without turning bitter.
2. Heat up the cream in the microwave or small saucepan and add to the tea before serving
Keto Bacon & Mushroom Breakfast Casserole
6g carbs per serving - 4 servings
Ingredients
· 6 oz. mushrooms
· 10 oz. bacon
· 2 oz. butter
· 8 eggs
· 1 cup heavy whipping cream
· 5 oz. shredded cheddar cheese
· 1 teaspoon onion powder
· salt and pepper
Instructions
1. Preheat the oven to 400°F (200°C).
2. Trim the mushrooms and cut them in quarters. Dice the bacon.
3. Fry the bacon and mushrooms in butter in a skillet over medium high heat until golden brown. Season with salt and pepper to taste.
4. Place contents the of the skillet in a greased baking dish.
5. Add remaining ingredients to a medium-sized bowl and whisk to combine. Season with salt and pepper.
6. Pour egg mixture over the bacon and mushrooms and bake in the oven for 30-40 minutes or until golden brown on top and set in the middle. Cover with a piece of aluminum foil if the top of the casserole is at risk of burning before it's cooked through.
Vegetarian Keto Breakfast Casserole
5g carbs per serving - 4 servings
Ingredients
· ½ leek
· 1⁄3 cup green olives
· 12 eggs
· 1 cup heavy whipping cream
· 7 oz. shredded cheese
· 1 teaspoon onion powder
· 3 oz. cherry tomatoes
· 1 oz. parmesan cheese, shredded
· salt and pepper
Instructions
1. Preheat the oven to 400°F (200°C).
2. Rinse, trim and thinly slice the leek. Add to a greased baking dish along with pitted olives.
3. Add eggs, cream, the larger quantity of shredded cheese, and onion powder to a medium-sized bowl. Whisk to combine and season with salt and pepper.
4. Pour the egg mixture over the olives and leeks. Add tomatoes and parmesan cheese on top.
5. Bake in the oven for 30-40 minutes or until golden brown on top and set in the middle. Cover with a piece of aluminum foil if the casserole is getting too brown around the edges before it's cooked through.
Dairy Free Keto Latte
1 carb per serving - 2 servings
Ingredients
· 2 eggs
· 2 tablespoons coconut oil
· 1½ cups boiling water
· 1 pinch vanilla extract
· 1 teaspoon pumpkin pie spice or ground ginger
Instructions
Blend all ingredients in a blender. Drink immediately.
No-Bread Keto Breakfast Sandwich
2 carbs per serving - 2 servings
Ingredients
· 4 eggs
· 2 tablespoons butter
· 1⁄6 oz. smoked deli ham
· 2 oz. cheddar cheese or provolone cheese or edam cheese, cut in thick slices
· salt and pepper
· a few drops of tabasco or Worcestershire sauce
Instructions
1. Fry the eggs over easy (on both sides) on medium heat. Salt and pepper to taste.
2. Use a fried egg as a base for each 'sandwich.' Place the ham/pastrami/cold cuts on each stack next, and then add the cheese. Top off each stack with a fried egg.
3. Sprinkle a few drops of Tabasco or Worcestershire sauce if you’re in the mood, and serve immediately.
Keto Porridge
4g carbs per serving - 1 serving
Ingredients
· 1 tablespoon chia seeds
· 1 tablespoon sesame seeds
· 1 egg
· 51⁄3 tablespoons heavy whipping cream
· 1 pinch salt
· 1⁄6 oz. butter or coconut oil
Instructions
Bacon & Cheese Frittata
Ingredients
7 oz. Bacon Odds and Ends
1 Tbsp. Olive Oil
6 oz. Cheddar Cheese
1 medium Green Bell Pepper
10 large Eggs
¼ cup Heavy Cream
2 tsp. Dried Parsley
½ tsp. Garlic Powder
¼ tsp. Onion Powder
Preparation
1. Pre-heat oven to 375F. In a pan over medium heat, begin to cook the bacon ends and pieces.
2. Once the bacon is half way cooked, chop bell pepper and add to the pan to cook.
3. In a bowl, combine eggs, olive oil, cheese, cream, and spices. Whisk together until mixed well.
4. Add the bacon and bell pepper to the egg mixture, then mix together again.
5. Spread egg mixture into a casserole dish lined with parchment paper and bake for 35-40 minutes.
6. Remove from the oven, let cool, and slice.
Makes 6 total serving, which has:
Calories 465.5 - Fats 39.8g - Net Carbs 2.3g - Protein 20.3g
Sausage Breakfast Muffins
INGREDIENTS:
8 oz. Pork Sausage
2 cups Almond Meal
6 large Eggs
5 Tbsp. Heavy Cream
1 tsp. Baking Powder
½ tsp. Onion Powder
½ tsp. Garlic Powder
¼ tsp. Salt
PREPARATION
1. Preheat oven to 350F. Rip sausage up into small chunks and fry in a frying pan until seared well.
2. Measure out wet ingredients, then measure out dry ingredients in a seperate container.
3. Mix together the wet ingredients into the dry ingredients. Add sausage and mix again.
4. Measure out batter between 14 muffin wells. Bake for 20-25 minutes. If you don’t have 2 muffin pans, do each batch one at a time.
5. Let cool for 5 minutes, then remove from muffin pan. Let cool further or eat warm.
Makes 7 servings (2 muffins each). Each serving has:
Calories 401.3 - Fats 33.1g - Net Carbs 3.4g - Protein 18.3g
Bacon Avocado Muffins
INGREDIENTS:
5 large Eggs
4 oz. Bacon Ends and Pieces
2 Tbsp. Olive Oil
¾ Cup Almond Meal
2 medium Avocados
4.5 oz. Cheddar Cheese
3 Spring Onions, chopped
½ tsp. Garlic Powder
1 tsp. Dried Cilantro
1 tsp. Dried Chives
¼ tsp. Red Chili Flakes
Salt and Pepper
1 cup Coconut Milk (unsweetened, from carton)
1½ Tbsp. Lemon Juice
1 tsp. Baking Powder
PREPARATION
1. Mix together almond meal, spices, coconut milk and lemon juice. Set aside.
2. Cook bacon ends and pieces over medium-low heat until crisp. Add bacon and all other ingredients into the almond meal mixture.
3. Cube avocado and fold into the batter.
4. Preheat oven to 350F, measure the batter between 14 greased wells of a muffin pan. Bake for 24-26 minutes. If you don’t have 2 muffin pans, bake in 2 batches.
5. Once finished, store in the fridge and enjoy cold or warmed in the microwave.
Makes 7 servings (1 muffins each). Each serving has:
Calories 404.6 - Fats 36.0g - Net Carbs 3.1g - Protein 14.6g
Spinach and Cheddar Scramble
INGREDIENTS:
3 Large Eggs
2 oz. Spinach
¼ Cup Cheddar Cheese
1 tsp. Olive Oil
1 Tbsp. Heavy Cream
PREPARATION
1. Crack eggs into a container and add heavy cream. Lightly scramble together.
2. Heat 1 tsp. Olive Oil over low heat. Once hot, add spinach to the pan and let sautee.
3. Once spinach is wilted, add egg to the pan. Let cook while stirring occasionally.
4. Once the eggs are half way done, add cheddar cheese over the eggs and mix together.
5. Remove eggs and serve.
Makes 1 serving, which has:
Calories 447.0 - Fats 36.0g - Net Carbs 2.5g - Protein 28.0g
Spinach, Onion, & Goat Cheese Omelet
INGREDIENTS:
¼ Medium Onion
2 Tbsp. Butter
2 oz. Spinach
3 large Eggs
2 Tbsp. Heavy Cream
1 oz. Goat Cheese
1 Stalk Spring Onion
Salt and pepper to Taste
PREPARATION
1. Slice onion into long strips. Saute in butter until caramelized. Add spinach to pan and allow to wilt.
2. Remove vegetables from the pan. Mix 3 large eggs, cream, and salt and pepper together in a container.
3. Pour egg mixture into the pan and allow to cook over medium-low heat.
4. Once edges of omelet begin to set, spoon spinach & onion over ½ of the omelet. Crumble goat cheese over the spinach.
5. As the top of the omelet begins to set, fold over the omelet and serve!
Makes 1 serving, which has:
Calories 620.0 - Fats 53.0g - Net Carbs 5.5g - Protein 25.0g
Bacon, Red Pepper, & Mozzarella Frittata
INGREDIENTS:
5 Slices Bacon
½ Tbsp. Olive Oil
2 large Bella Mushroom Caps
½ tsp. Dried Parsley
¼ Cup Basil, chopped
2 oz. Mozzarella Cheese
1 oz. Goat Cheese
½ Medium Red Bell Pepper
6 large Eggs
¼ Cup Heavy Cream
¼ Cup Parmesan Cheese
PREPARATION
1. Prep all vegetables. Roughly chop basil, red pepper, mushrooms and bacon. Preheat oven to 350F.
2. In a hot pan, add olive oil and wait for the first wisp of smoke. Add your bacon immediately, and let the bacon cook until browned, then add red pepper. Let the pepper cook in the bacon fat until soft.
3. While red peppers are cooking, add eggs, heavy cream, parmesan cheese, and fresh ground black pepper to a container. Use a whisk to mix the eggs well.
4. Add mushrooms to the pan once the red pepper is soft and stir in well. Let the mushrooms soak in the fat.
5. Add fresh basil to pan and let it cook for a moment, then sprinkle mozzarella cheese on top.
6. Pour eggs and vegetables into a greased 9x9 baking dish, then grate 2 oz. goat cheese over the top.
7. Bake for 30-40 minutes or until cooked through.
Makes 3 servings. Each has:
Calories 508.3 - Fats 43.0g - Net Carbs 4.8g - Protein 27.3g
Maple Pecan Fat Bomb Bars
INGREDIENTS
1 cup Pecan Halves
½ cup Almond Flour
¼ cup Flaxseed Meal
¼ cup Shredded Coconut
¼ cup Coconut Oil
2 Tbsp. Sugar Free Maple Syrup
PREPARATION
1. Toast pecans in the oven for 6-8 minutes at 350F. Remove from the oven and let cool, then crush them in a plastic bag using a rolling pin.
2. Add all dry ingredients to a bowl (including pecans) and mix together.
3. Add wet ingredients and mix into a crumbly dough. Press into a small baking dish and bake for 20-25 minutes at 350F.
4. Remove and cool completely, then refrigerate for at least 1 hour. Cut into slices.
Makes 4 bars. Each bar has:
Calories 453.9 - Fats 45.7g - Net Carbs 3.0g - Protein 7.4g
Cauliflower Breakfast Waffles
INGREDIENTS:
Cauliflower Waffles
¾ cup Grated Raw Cauliflower
1 oz. Mozzarella Cheese
2 Tbsp. Parmesan Cheese
¼ cup Cheddar Cheese
1½ Large Eggs
2 tsp. Dried Chives
¼ tsp. Onion Powder
¼ tsp. Garlic Powder
⅛ tsp. Red Pepper Flakes
Salt and Pepper to taste
Eggs Benedict (Single Serving)
2 large Eggs
2 slices Prosciutto
1 Tbsp. Hollandaise Sauce
PREPARATION
1. Chop cauliflower into florets and feed through grating attachment on food processor. If you don’t have a grating attachment, pulse the cauliflower into small chunky pieces.
2. Add cheese and grate using grating attachment on food processor. Add eggs and spices and pulse together.
3. Spread the mixture into a hot belgian style waffle maker, cook and flip (about 8-10 minutes).
4. Remove from waffle maker and repeat with rest of mixture.
5. Poach 2 large eggs. Then place Prosciutto slices and poached egg over half the waffle.
6. Top with Hollandaise Sauce. Save the other half of the waffle as needed.
Makes 2 total servings. Each has:
Calories 478.0 - Fats 38.0g - Net Carbs 3.8g - Protein 37.6g
Cinnamon Roll “Oatmeal”
INGREDIENTS:
½ cup Pecans, crushed
2½ Tbsp. Flaxseed Meal
2½ Tbsp. Chia Seed
¼ cup Cauliflower, riced
1¾ cups Unsweetened Coconut Milk
2 Tbsp. Heavy Cream
1.5 oz. Cream Cheese
1½ Tbsp. Butter
¾ tsp. Cinnamon
½ tsp. Maple Flavor
¼ tsp. Vanilla
⅛ tsp. Nutmeg
⅛ tsp. Allspice
Optional: Stevia to Taste
PREPARATION
1. Rice cauliflower in a food processor by pulsing and set aside. Start heating coconut milk in a pan over medium heat.
2. Crush pecans and add to a separate pan over low heat to toast.
3. Add cauliflower to coconut milk, bring to a boil, then reduce to simmer. Add spices and mix together.
4. Add stevia if wanted, flaxseed meal, and chia seeds. Mix this together.
5. Add cream, butter, and cream cheese to the pan and mix again. Serve while warm.
Makes 3 servings. Each has:
Calories 401.5 - Fats 36.5g - Net Carbs 4.0g - Protein 8.3g
Scrambled Eggs with Spinach
INGREDIENTS:
3 Large Eggs
2 oz. Spinach
1 tsp. Olive Oil
1 Tbsp. Heavy Cream
PREPARATION
1. Add olive oil to the pan and bring to medium-low heat.
2. Scramble eggs and cream together in a container. Once the pan is hot, add eggs to pan.
3. Let eggs cook partially, then stir. Once eggs are almost cooked, stir in spinach. Season to taste.
Makes 1 serving, which has:
Calories 293.0 - Fats 25.0g - Net Carbs 2.0g - Protein 10.0g
Breakfast Bars
Ingredients:
1/2 Cup Walnuts
1/2 Cup Pistachios
1/4 Cup Coconut Oil
1/4 Cup Peanut Butter
1/4 Cup Flax Seed Meal
1/4 tsp. Almond Extract
7 Drops Liquid Stevia
Instructions:
1. Crush the nuts in a Ziploc bag using a rolling pin.
2. In a pan, begin to toast the nuts over medium-low heat.
3. While the nuts are toasting, put the coconut oil and peanut
butter into a microwave safe container.
4. Microwave the oil and peanut butter for 25 seconds until
it is melted.
5. Mix the oil and peanut butter together with the stevia and
almond extract.
6. Once the nuts are toasted, lay them into a 9x4 dish.
7. Sprinkle 1/4 Cup Flax over the nuts, and then pour the peanut
butter and oil mixture on top of the nuts.
8. Put the mixture into the freezer for a minimum of 4 hours
so that it can turn solid. Slice into 4 bars when it is frozen
This makes 4 servings. Each serving is:
40.5 Fats (g), 4 Net Carbs (g), 10.5 Protein (g)
Faux Benedict
Ingredients:
Bread:
1 tbsp. Butter
1 Large Egg
1/4 tsp. Baking Powder
1 1/2 tbsp. Almond Flour
1 1/2 tbsp. Flax Seed Meal
1/4 tsp. Apple Cider Vinegar
1 drops stevia
Sauce:
1 Egg Yolk
1/8 Lemon, Juiced
1 pinch Salt
1 pinch Cayenne Pepper
1 1/2 tbsp. Salted Butter,
Melted
Egg:
1 Large Egg
1/3 Cup Water
1/2 tsp. Apple Cider Vinegar
Instructions:
1. Mix together 1 Tbsp. butter, baking powder, vinegar, egg,
almond flour, flax, and stevia into a mug.
2. Microwave for 75 seconds. When it comes out the microwave,
flip it upside down and lightly bang the mug into a
plate to remove the bread.
3. Microwave the Canadian bacon on a paper towel for 1-2
minutes (as per instructions).
4. In a ramekin, separate the egg yolk and egg white of 1 egg.
Add cayenne pepper to the yolk and discard of the white.
5. In another ramekin, microwave 1 1/2 Tbsp. butter for 10-
15 seconds until melted.
6. In a small bowl, add water and vinegar, and then crack the
egg into it.
7. Microwave the egg with a plate on top for 50 seconds at
80% power.
8. Cut the bread into a muffin shape; add the Canadian bacon
and egg.
9. Slowly pour butter into the egg yolk while stirring it constantly.
Do this until everything is combined.
10. Pour the sauce over the egg, Canadian bacon, and muffin.
This makes 1 serving. Each serving is:
52.5 Fat (g), 3.3 Net Carbs (g), 18.7 Protein (g)
Frittata Muffins
Ingredients:
5 eggs
4 slices bacon
4 tbsp. heavy cream
1/2 cup cheddar cheese
1 tbsp. bacon fat
1 tsp. pepper
1 tsp. salt
1/3 diced red bell pepper
1 tsp. minced garlic
Instructions:
1. Slice up 4 slices of bacon into chunks.
2. Pan fry the bacon until it is crisp, and then set on paper
towels to crisp further.
3. Preheat oven to 375F.
4. Dice 1/3 of a red pepper.
5. In a mixing bowl combine eggs, cream, bacon, cheese, bacon
fat, red pepper, garlic, salt and pepper.
6. Distribute the mixture evenly between 6 cupcake holes in
a cupcake tray.
7. Put these in the oven for 20 minutes or until fluffy.
8. Broil the top of the muffins for 2-3 minutes before you
take them out to cool.
This makes 6 servings. Each serving is:
16.0 Fats (g), 1.6 Net Carbs (g), 9.3 Protein (g)
Vanilla Butter Pound Cake
Ingredients:
1/2 lb. Unsalted Butter (228g)
1 1/2 Cup 200g Almond Flour
(200g)
3 Large, Whole Eggs
3 Egg Yolks
1/3 Cup Erythitol (90g)
1/2 tbsp. Vanilla Extract (8 mL)
1/2 tsp. Salt (2g)
Instructions:
1. Bring all ingredients to room temperature. Once they are,
preheat oven to 325F.
2. Slowly mix the egg yolks, whole eggs, and vanilla. You only
want to break the egg yolks, not introduce any air.
3. Mix the soft butter on high, gradually adding the erythritol
and salt. This should take about 4-5 minutes, turning the
butter almost white in color.
4. Turn the mixer to the lowest speed and slowly add the egg
mixture to the butter.
5. Sift half the almond flour into the batter and fold it in. Do
the same with the second half.
6. Cut some baking or parchment paper to cover the inside
of a 9x4 bread pan.
7. Grease the bread pan and add the baking or parchment
paper inside.
8. Bake for 60 minutes until it is golden brown and a tooth
pick comes out clean. Cool for 10 minutes, and remove the
cake from the loaf pan.
9. Wrap in plastic wrap and store at room temperature for at
least 24 hours.
This makes 12 servings. Each serving is:
24.0 Fats (g), 4.6 Protein (g), 1.4 Net Carbs (g)
Almond Flour Muffins
Ingredients:
1 Cup blanched almond flour
(about 1 cup)
2 Large eggs (about 2 large eggs)
2 Tbsp. Erythritol
5 Drops Stevia
1/2 tsp. baking soda
1 tsp. apple cider vinegar
1 Cup Walnuts
4x Lindt 98% Cacao Squares
Instructions:
1. Preheat the oven to 350F.
2. Chop the chocolate into small chunks.
3. Combine almond flour, baking soda and erythritol in one
bowl.
4. Mix the eggs, stevia, and vinegar in another bowl.
5. Slowly add the dry ingredients to the wet while stirring
together.
6. Once everything combined, fold the chocolate and walnuts
into the mixture.
7. Spoon the mixture evenly into 6 cupcake liners that are
inside a cupcake tray.
8. Bake for 15 minutes, or until they are golden brown on the
top.
9. Let them cool for 15-20 minutes.
This makes 6 servings. Each serving is:
20,5 Fats (g), 3,1 Net Carbs (g), 7,7 Protein (g)
Keto Bagels
Ingredients:
- 1 ½ Cup blanched almond flour
- 1 Tbsp Gluten free baking powder
- 2 ½ Cup Mozzarella cheese (shredded: must be pre-shredded or HARD mozzarella NOT soft “fresh”)
- 2 oz cream cheese cubed
- 1 large egg (beaten)
- sesame seeds or “everything bagel seasoning” (optional for individual taste)
Preparation:
- Pre-heat oven to 400 degrees F. Line a baking sheet with parchment paper
- Stir together the almond flower and baking powder and set aside
- Combine the shredded mozzarella and cream cheese in a large bowl. Microwave for 2 min, stirring half way through. Stir again at the end until well incorporated together. ( If you don’t want to use a microwave combine in a pot on the cook top of your stove over low heat and stir frequently until well melted and easy to stir.
- Stir the flour and egg into the mixture. Working quickly while the cheese is still hot, knead with your hands until the dough forms. The dough will be very sticky but keep kneading and squeezing through your fingers for a few minutes. If the dough becomes too hard before it is fully mixed, or it is too difficult to mix, you can re-microwave or heat it again for 20-30 seconds to soften it. In that case wash your hands and knead again.
Note:It is very important that you have uniform consistency of the dough before moving to the next step. There should be no pieces of cheese separate from the almond flour.5. Divide the dough into six parts and roll each part into a long roll. Press the ends of the roll into each other to form a bagel shape on the lined baking sheet. If using sesame seeds or seasoning, sprinkle the desired amount over the bagels and press into the top gently.6. Bake for 10-14 minutes until golden brown.
Each bagel contains: 360 calories, 28g fat, 21g protein, 8 total carbs, 5 net carbs, 3g fiber, 1g sugar