Keto & Low Carb Breakfast

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When you need your eggs on the go, make muffins!  Savory or "sweet", these Jumbo muffins are filling and very versatile.  The base recipe is below and you can add cinnamon and nutmeg with berries for a "sweet" muffin or veggies, meat and/or cheese for a savory muffin.  Just remember to factor in the additional ingredients to fit your macros! Good as a keto breakfast or low carb breakfast!

Base Muffin:

150g (3) large eggs

100g egg white

100g Riced Cauliflower

Preheat oven to 350 degrees

Mix all ingredients in a bowl and pour evenly into 2 Jumbo muffin tins.  Do not use paper liners!

Cook for 25-30 minutes depending on your oven.  Do not over cook if you plan on reheating these, if anything, undercook them.

This makes 1 serving (2 Jumbo muffins)

Protein 32g

Net Carbs 4.8g

Fat 14.7g

This one is for my Low Carb/NonKeto Clients.  A sweet muffin with the protein you need as well as the low carbs.  Great for the  on-the-go low carb breakfast , eaten cold!  Husband approved!

40g rolled oats

1/2 cup water

3 eggs (150g)

4g Vanilla Extract

3g Ground Cinnamon

1g Ground Nutmeg

10 drops SweetLeaf Stevia English Toffee

25g Frozen Blueberries

Cook oatmeal and water in microwave 2.5 minutes

Mix all ingredients except Blueberries in a bowl

Spray muffin tins

Pour into 2 JUMBO muffin tins (no paper liners!) and divide blueberries between 2 muffins

Bake at 350 degrees for 30 minutes, eat hot or cold

This makes 1 serving

Protein 24.1

Total Carbs 34.6

Fat 17.3

Who doesn't love pizza, but it is often the flavors in a pizza that have us cravings it, so make an Egg Bake with Pizza flavors and you can start your day off right for a keto breakfast or low carb breakfast!

The recipe can be multiplied for Pizza Muffins as well!

Base:

150g Whole Eggs (3 eggs)

50g Egg Whites

1g Italian Seasoning

1g Garlic Powder

Toppings:

50g Diced Tomatoes with Sauce (canned)

15g Diced Yellow Pepper

15g Diced Fresh Mushrooms

8g Diced Roasted Garlic

14g Turkey Pepperoni

Preheat oven to 350 degrees

Scramble eggs and seasoning and pour in shallow sprayed glass dish

Bake 10 minutes

Remove from oven and spread diced tomatoes with sauce, toppings and pepperoni on top

Bake another 5 minutes and switch to low broil for an additional 5 minutes

Slice or remove in whole and serve!

This makes 1 serving

Protein 30.8g

Net Carbs 8.7g

Fat 16.2g

NOTE, there is no cheese.  If you add cheese factor it in the recipe FIRST to see how it will affect the fat content.  If it DOES NOT FIT YOUR MACROS the recipe is delicious without cheese!

Who doesn't love a waffle!?  Easy to make ahead and prep for the week, easy to eat and easy to alter ingredients to switch from "sweet" to savory for sandwich "buns"!  One of my favorite options for a keto breakfast 

150g whole eggs (3 large eggs)

50g egg white

200g canned chicken breast

50g raw spinach

5g ground cinnamon

2g sea salt

Weigh out 3 whole eggs, egg whites, a large can of drained chicken breast, spinach, cinnamon and sea salt and blend until smooth.

Pour onto HOT waffle iron, spread evenly, let it sit a few seconds and close lid.

Cook longer than normal waffle (you will have to experiment with timing based on your waffle iron)

Makes 2 servings, number of waffles depends on your waffle maker
Per serving

Protein 29.9g

Total Carbs 1.75

Fat 9.2g

The base recipe for my Cauliflower Oatmeal / Grits is the same!  The difference is in the seasoning!

In a bowl whisk together:

100g whole eggs (about 2 large eggs)

200g egg whites

100g cauliflower rice (steamed or raw)

100g unsweetened almond milk OR light canned coconut milk

1.5g sea or pink salt

For the Oatmeal version, season with:

1g ground cinnamon

.5g nutmeg

Top with sugar free pancake syrup

For the grit version, season with:

1+g ground white pepper

Top with 25g crumbled bacon and light amount of sugar free pancake syrup

Pour into stovetop pot on low to medium low heat and stir until preferred consistency.  If there is excess water (from cauliflower) drain before serving.  Serve hot or make in bulk for meal prepping!

This makes 1 serving, base recipe macros will depend on milk chosen

Protein 37g 

Net Carbs 5g

Fat 18g

If you are looking to change up your keto breakfast from the "regular" eggs", try this keto oatmeal!  Husband approved!

100g Riced Cauliflower, raw (if you like a softer "oatmeal" weigh out cooked riced cauliflower and used a cooked entry in Cronometer)

200g egg white 

50g egg yolk  (Egg weights equate to about 3 eggs plus added white) 

75g unsweetened Almond milk  

1 t Vanilla extract 

1/2 t Cinnamon 

5 drops of stevia at end to desired level of flavor 

25g Blueberries     

Salt taste (it brings out many flavors!)                                                      

Mix all ingredients except Stevia and blueberries in a bowl  

In a pot, heat on medium, stirring constantly and bring to a slow boil. It will thicken.  If eating right away, cook to desired thickness. If prepping, leave it a little loose for reheating.   

Add Stevia drops, Serve with blueberries or chill in fridge. I did make this in bulk and divide out and it was perfect.

This makes 1 serving

Protein 32.7g

Net Carbs 9.4g

Fat 14.6g

If you have not found the Egg Bread base recipe yet, head over to the Keto & LowCarb Side Dishes section!  This recipe utilizes the "sweet" version of a loaf or bundt pan Egg Bread.

Slice the "sweet" version and pan fry in butter or ghee and top with sugar free pancake syrup.