Keto Protein Waffles (egg base)
Indulge in guilt free Keto Protein Waffles with an egg base. Packed with whole food and high quality protein, these will start your day and keep you satisfied until your next meal!
200 grams liquid egg whites
40 grams egg white powder
100 grams raw whole eggs
70 grams light canned coconut milk
3 grams fine pink or sea salt
Preheat waffle maker on high.
Bring egg whites to stiff peaks in a stand mixer.
In a bowl, combine egg, white powder, salt, and whatever seasoning, you desire, such as cinnamon, nutmeg, or vanilla extract powder.
Slowly, sprinkle powder mix into egg white peaks on low in the stand mixer.
in another small bowl, scrambled two eggs and coconut milk. Slowly pour this into the egg white mix in the stand mixer. Do not over mix.
Ladle out into a hot waffle maker, filling each section about 85% full. Number of waffles will depend on the size of your waffle maker. Leave open for about 1 minute to let the batter set. Close lid and cook about 3 minutes.
Cauliflower Cheese Casserole AKA “Mac” & Cheese
Mac & Cheese is about the creaminess and cheesiness of a casserole, and can be just as satisfying and delicious without compromising your carbs or fat AND while still getting in protein! This is easy to convert to a vegetarian dish by removing the ham and adding additional cottage cheese or tofu!
Ingredients
1000 grams (1 large head) raw cauliflower
300 grams 2% cottage cheese (drain any excess liquid before mixing)
50 grams (1 large) egg
200 grams shredded fat free cheddar cheese, divided into 2 100 gram portions
100 grams light canned coconut milk
15 grams large flake nutritional yeast
2 grams dried parsley
6 grams fine sea or pink salt
1 gram ground white pepper
1 gram paprika
400 grams cooked ham
50 grams parmesan Whisps
Instructions
Preheat oven to 350°
Wash, thoroughly dry and chop cauliflower into bite size pieces and place in large bowl.
Chop ham into bite size pieces and place in same large bowl.
Crush Whisps into crunchy powder and set aside.
In a food processor, blend cottage cheese, egg, cheddar cheese, coconut milk, nutritional yeast, parsley, salt, pepper and paprika until smooth.
Add cheese sauce to large bowl and mix well with cauliflower and ham.
Spread evenly in 9×13 glass baking dish. Top with remaining 100 grams of cheddar and whisp powder.
Bake 350° for 30 minutes, high broil for 5 minutes. Remove from oven and let stand for 15 minutes or until cheese tightens up.
Notes
Serves 8
Per Serving
Protein 29 grams
Total Carbs 11 grams
Net Carbs 8 grams
Fat 8.4 grams
Nutrition
- Serving Size: 8
- Fat: 8.4
- Carbohydrates: 11
- Protein: 29
