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 (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

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

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 breakfast!

The recipe can be multiplied for Pizza Muffins as well!

Base:

150g Whole Eggs (4 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"!

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

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

Looking for hearty, protein packed bookends for your meat?  Convert the Waffle Recipe to mini-waffles and make them savory!  So many possibilites with thise!

150g raw egg
200g canned chicken breast

100g unsweetened almond milk

1/4 tsp pink salt

1 tsp granulated onion powder

50g Everything But The Bagel seasoning

Blend all ingredients except Bagel seasoning

Pour into mini-waffle maker and sprinkle with Bagel seasoning

Cook fully and cool

Makes 8 mini-waffles

Serving size 2 waffles

1 serving:

Protein 16.2g

Net Carbs 1.1g

Fat 5.2g 

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

Nothing like Pork Chops and Apple Sauce, but when you are low Carb/Keto, that likely won't fit into your plan.  So I made a Chayote Puree and it came out great!

4 Large Chayote (by weight mine came to 1377g)

25g of Pumpkin Pie Spice, you can use Apple Pie Spice or any combination of seasonings (cinnamon, nutmeg, ginger, Chinese five spice, etc)

2g of powdered Stevia or other artificial sweetener to taste

Chop and boil chayote until tender

Drain and hand mash, drain again

Add chayote, spices and sweetener to food processor and blend until smooth

My amount of chayote made 9 100g servings

Per 100g serving

Protein .9g

Net Carbs 3.7g

Fat .4g

Chayote is a very versatile squash that can be used as a replacement for potato or apple!  It works very well with many Keto Recipes and Low Carb Recipes.  This recipe is a great substitute for "baked apples" with a little sugar free Whipped Cream or Cool Whip on top!

520 grams of cleaned and chopped chayote (equates to 2 chayote)

25 grams of ghee

6 grams of Apple Pie Spice

3 grams of Xylitol

pinch of sea salt

Melt the ghee in a high sided pan

Add in the seasoning and stir

Add the Chayote and saute until starting to get tender

Cover for 10 minutes on low heat

Sprinkle Xylitol and salt and stir

This would make 4 servings and you can top it with sugar free whip cream or cool whip

1 serving: 

Protein 1.1 grams

Net Carbs 5.2 grams

Fat 6.6 grams

Need a dessert for the Holidays?

340g Riced Cauliflower

122g Unsweetened Almond Milk

1 envelope of Gelatin Powder

150g raw egg whites

64g TruTein Lemon Meringue Protein Powder

2Tbsp Sugar Free Coffee Syrup (Lemon flavor)

Weigh out 122g of Almond milk and stir in Gelatin Packet, set aside

In a metal bowl, beat (hand mixer) 150g egg whites to peaks

Slowly mix (Stand mixer on lowest setting) in 64g TruTein Lemon Meringue Pie Flavor Protein Powder

Add in 2 Tbsp sugar free syrup (Lemon or other flavor) and almond milk/gelatin mixture

Mix in Cauliflower, spray pie plate and pour in 

Bake at 400 degrees 30-40 minutes, let cool and cut

Makes 8 servings per pie

1 serving:

Protein 9.2 grams

Net Carbs 1.3 grams

Fat .5 grams

Who wants a chocolate peanut butter 

cake?  Check out the Facebook page for 2 additional variations on this!

4 eggs (150g)

1.5 cups Two Good Vanilla Yogurt (225g)

1 ounce Sugar Free Chocolate Torani Syrup

35g Unsweetened Cocoa Powder

35g PB2 Peanut Butter Powder

30g Lakanto Golden Monkfruit Sweetener Powder

1tsp pink salt

575-675g Cooked Riced Cauliflower (I used 2 12oz bags)

Blend all ingredients until smooth and bake at 375 degrees for 60 minutes

1/8 of the cake

 Protein 8.7
Net Carbs 7.5
Fat 8.7