Keto & Low Carb Breakfast

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

100g Riced Cauliflower, raw 

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

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!

Base Muffin:

200g Egg Whites

50g Egg Yolks

100g Riced Cauliflower

Preheat oven to 350 degrees

Mix all ingredients in a bowel 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 32.6g

Net Carbs 8.1g

Fat 14g

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 on-the-go, 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

Spaghetti Squash is a fantastic and easy replacement for pasta.  My favorite way to cook it is in an InstantPot.  Cut it in quarters, scoop out the seeds and place 1 cup of water and the quarters in the InstantPot.  Set it for 10 minutes.  When it is done, release the steam and let it cool.  Using a fork, scrape the Squash out of the skin.  Make a meaty sauce for the top based on your personal macros, but the variations are limitless!  Beef and diced tomato, Chicken and olive oil with garlic, whatever you are in the mood for!

100 grams of spaghetti squash

Protein .7 grams

Net Carbs 5.1 grams

Fat .3 grams

My mom used to make a casserole type dish with potatoes, carrots and kielbasa. Well, potatoes and carrots are no longer part of my menu, so I got to thinking...how would this work with chayote and radishes?  I chose a leaner kielbasa and the carbs are on the high end for a single dish per serving, but one can absolutely make it fit in a Keto diet. 

1137 grams raw Chayote (weight of 4) chopped, pit removes

500 grams radishes, sliced

1800 grams turkey kielbasa, sliced into rounds

200 grams cauliflower

213 grams (1 cup) almond milk

salt, pepper, garlic powder

puree cauliflower and almond milk, add seasonings to taste (I used 1 tablespoon garlic powder)

mix all ingredients in a large covered deep dish

bake 350 degrees for 90 minutes

Recipe makes 10 servings

1 serving:

Protein 27.5 grams

Net Carbs 14.4 grams

Fat 16.6 grams 

When you are looking for an Asian inspired meal, Coconut Aminos and a stir fry over some cauliflower rice can totally fit the macros!

150g of peeled, deveined and tail off shrimp

25g red pepper, chopped

25g onion, chopped

25g mushrooms, chopped

100g riced cauliflower, raw

4g ghee

10g coconut aminos

5g ground ginger

5g Chinese 5 spice

3g sea salt (to taste)

2g cracked pepper (to taste)

Melt ghee in a wide pan

Toss raw shrimp in aminos, ginger, Chnese 5 spice, salt & pepper

Sautee shrimp in pan until half done

add peppers, mushrooms and onion and sautee until shrimp are cooked

remove shrimp stir-fry from pan and place in covered dish

In same pan, add the riced cauliflower and toast until hot, stirring often.  You may want to add additional spices to the rice such as additional aminos, Worcestershire sauce or more ginger, depending on your taste.

When the rice is heated through, plate and top with shrimp stir-fry.

This makes 1 serving

Protein 34.6g

Net Carbs 11.9g

Fat 6.9g

Yearning for some Asian?  Coconut Aminos and Chinese Five Spice make this dish the perfect, satisfying meal!

120g Cooked & chopped Pork

100g Riced Cauliflower

25g chopped Sweet Onion

25g chopped Bell Pepper

50g chopped Zucchini

5g Coconut Aminos

10g Olive Oil

3g Chinese Five Spice Blend

Pre cool the pork and chop into bite size pieces, set aside.

Weigh out the Cauliflower rice and leave (It is OK if it is frozen) in your dish.

Chop the veggies and in a bowl mix the aminos, oil and 5 spice.

Sautee all the veggies except the Cauliflower Rice.

Add the Pork and hot veggie sauté over the Caulflower rice and stir!

This makes 1 serving

Protein 30.3g

Net Carbs 7.4g

Fat 14.3g

Growing up in a house with a Ukrainian Grandma, we had cabbage rolls regularly. This week, we are having the deconstructed Keto version that fits my macros!  Cabbage, caulirice, beef, veggies and seasoned. Yum!

100g chopped cabbage

50g riced cauliflower, set aside in a large bowl for mixing all the ingredients in at the end

10g chopped onions

10g chopped yellow pepper

10g diced celery

82g diced, canned tomatoes

3g garlic salt

2g paprika

2g allspice

6g olive oil

125g 96/4 ground beef

In a large covered roasting pan, cook the chopped cabbage for 30 minutes at 350 degrees

Sautee all the chopped/diced veggies except the cauliflower rice in the 6g olive oil and half the seasonings, remove to a bowl

Cook the ground beef with the remaining seasonings

Pour the sautéed beef and veggie combo into the cauliflower rice and mix thoroughly

Either mix in cabbage or serve meat mix over cabbage

To make this in bulk, multiply ingredients for as many meals as you need!

This makes 1 serving

Protein 30.6g

Net Carbs 9.5g

Fat 11.6g

Shrimp is an AWESOME protein source, easy to make and very filling!  This weekend, I made Shrimp "scampi" for dinner.  It should have been over Palmini Noodles...but they arrived from Amazon about 15 minutes after dinner...so Shrimp Scampi over Cauliflower rice it was!  

Palmini Noodles are "linguine" made from hearts of palm.  I order them on Amazon since they are only found at Publix grocers. They have similar nutritional stats to Cauliflower Rice, so can be interchanged fairly easily!

150g raw peeled, deveined shrimp

15g olive oil

5g dried Italian seasoning

.5tsp parsley flakes

2g sea salt

2g cracked pepper

10g diced garlic cloves

110g cauliflower rice OR Palmini noodles

In a bowl mix the Olive Oil, Italian Seasoning, Parsley, Salt and Pepper

Place in Medium heated skillet and spread.  Add raw shrimp and cook until shrimp is done.  Add diced garlic cloves.

Add riced cauliflower and heat through, stirring to prevent burning.  If you choose to use Palmini noodles instead or riced cauliflower, macros for 100g of Palmini are almost identical to cauliflower rice.

This makes 1 serving

Protein 33.7g

Net Carbs 7.3g

Fat 17.7g

You don't need bread for stuffing!

120 grams of raw celery, diced

165 grams of raw white onion, diced

150 grams of raw mushroom, diced

27 grams olive oil

1680 grams of cauliflower, chopped

1/4 cup of dry Italian Seasoning

2 cubes of Bouillon in 1 cup of water

Sautee the Celery, onion and mushroom in the olive oil.  When the onions are translucent, mix this saute mixture and the cauliflower in a large bowl

Sprinkle seasoning return to pan

pour in bouillon water and reduce down the liquid, mixing occasionally

You will be left with all the seasoning of Stuffing, the crunch of the celery and onion and the chunks of cauliflower in replacement of bread

This would make 10 servings (100 grams)

1 serving:

Protein 4.1 grams

Net Carbs 6.9 grams

Fat 3.3 grams

This side dish ticks all those savory and filling boxes!

454 grams of cleaned and snipped green beans

200 grams diced white onion

10 grams minced raw garlic

225 grams raw chopped mushrooms

1 cube of chicken bouilion in 1 cup of hot water

1 teaspoon of Red Wine Vinegar with 2 teaspoons of water

1 teaspoon of Worcestershire Sauce

1/4 teaspoon salt

1/2 teaspoon crushed black pepper

1 tablespoon dried Italian Seasoning

Boil green beans until slightly tender, set aside in casserole dish

Using a 1 second spray of Olive Oil Spray, sauté the onion, garlic and mushrooms until soft and onions are translucent

Add bouillon water, Worcestershire, Red Wine Vinegar, salt, pepper and seasoning to pan and bring to a boil

Using an emersion blender, blend until smooth

Poor over green beans and put in 350 degree oven until bubbly

You can top with seasoned, crushed pork rinds for crunch on top, but these are not factored into the macros below.

Makes 6 servings

1 serving:

Protein 3.1 grams

Net Carbs 7.1 grams

Fat 1 gram

A popular side dish in this house is cabbage.  This recipe can be altered with additional seasonings like Indian, Italian or Asian flavors!

500g chopped cabbage

9g garlic powder

18g tumeric

9g cracked pepper

9g sea salt

9g olive oil

In a large bowl, toss all ingredients coating cabbage

Place in a deep roasting pan and cover with foil, poking 3 holes in foil

Bake at 350 degrees for 45 minutes

Makes 5 servings

1 serving: 

Protein 1.6g

Net Carbs 7.2g

Fat 2.9g

Cloud bread is an option to replace a bun or can be used as a base for other recipes.  Make sure you work it into your macros, not to displace other more nutrient dense whole foods.  This is NOT low fat.

4 medium eggs

65g cream cheese

Dash of salt

1/4 teaspoon (.8g by weight) cream of tartar

2 baking sheets

Greased parchment paper

Preheat to 320

Bowl 1: Whisk egg whites with a pinch 

of salt until stiff peaks form

Bowl 2: Whisk egg yolks with cream cheese and cream of tartar until smooth

Slowly Fold in egg whites into yolk mixture, 1/4 at a time, using a balloon whisk

Spoon 8 blobs onto parchment paper

Bake 15-20 minutes until lightly golden and spongy

Per round

Protein 3.3 grams

Carbs .8 grams

Fat 5.1 grams

You have got your beef patties with cheese, tomato and lettuce on Cloud Bread.  Now you need some fries!  I got your back!

390g jicama (1 large Jicama)

6g olive oil

4 g sea salt

Peal and chop jicama in French fry size pieces

Toss with olive oils and salt

Put in Airfryer at 360 degrees for 30 minutes

Makes 2 servings

1 serving

Protein 1.4g

Net Carbs 7.6g

Fat 3.2g