Keto & Low Carb Breakfast

Keto Cauliflower "Oatmeal"

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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

Keto Breakfast Muffins

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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!

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

LOW CARB Breakfast muffins

Low Carb protein breakfast muffin, oatmeal, egg, cinnamon

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

Keto & Low Carb Entrée Recipes

Spaghetti Squash

Ground beef, Spaghetti Squash, Keto, Low Carb, Paleo

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

Chayote Casserole

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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 



Shrimp Stir-fry over Cauli-rice

Shrimp Stir fry, cauliflower rice, low carb, keto, lose fat, lose weight, diet

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



Pork Fried "Rice"

Pork Fried Cauliflower Rice, meal prep, keto, low carb, your lean life

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


Deconstructed Cabbage Rolls

Low carb, keto, cabbage, rolls, beef

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 "Scampi"

Shrimp scampi, keto, low carb, palmini noodles

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


MORE Keto & Low Carb Entree Recipes

Taco "Rice" with Chicken

Keto, low carb, taco seasoning, cauliflower rice, chicken breast, fajita

What do you get when you cross Taco Seasoning and Fajita ingredients?  Well, this delicious dish!


135g chicken breast, raw

2.5g olive oil

50g diced or sliced onion

50g diced or sliced red/yellow pepper

25g diced or sliced poblano pepper

100g riced cauliflower

4g sugar free taco seasoning


Bake chicken breast in oven with salt and pepper (350 degrees 40 minutes)

Sautee the diced/sliced veggies in olive oil until soft

Add in riced cauliflower and taco seasoning to pan, stir and heat through


This makes 1 serving

Protein 34.2g

Net Carbs 10.3g

Fat 6.5g

Keto & Low Carb Side Dish Recipes

Cauliflower Stuffing

Cauliflower stuffing, keto, low carb, lose fat, diet, lose weight

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

Green Bean Casserole

Green bean casserole, keto, low carb, lose weight, lose fat, diet

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

Baked Cabbage

Cabbage, turmeric, low carb, keto

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

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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



Jicama Fries

Jicama fries, chopped, low carb, keto, airfryer

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

Keto & Low Carb Dessert Recipes

Chayote Dessert

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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

Lemon Soufflé

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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