Keto & Low Carb Breakfast
Keto Cauliflower "Oatmeal"
Keto Cauliflower "Oatmeal"
Keto Cauliflower "Oatmeal"
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
Keto Breakfast Muffins
Keto Cauliflower "Oatmeal"
Keto Cauliflower "Oatmeal"
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
LOW CARB Breakfast muffins
Keto Cauliflower "Oatmeal"
LOW CARB Breakfast muffins
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
Pizza Egg Bake
Keto/Low Carb Waffle
LOW CARB Breakfast muffins
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!
Keto/Low Carb Waffle
Keto/Low Carb Waffle
Keto/Low Carb Waffle
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