Chapter Three:
BREAKFAST
When you give up grains and other high-carb foods, you might find yourself scratching your head over what to eat for breakfast. Without bread, pancakes, or cereals, is there even anything left? The answer is yes: real food that’s packed with nutrients! Eggs, full-fat yogurt and cheese, nonstarchy vegetables, meats, nuts, and berries are all low-carb superfoods. This chapter is packed with easy-to-make breakfast meals that will keep you satiated until lunch: no snacking necessary. Brilliant keto-friendly breakfasts are just a few pages away!
KETO EGGS BENEDICT
Don’t worry: you don’t have to abandon your favorite brunch treats to go keto. Replace the English muffins in the traditional recipe with my Ultimate Keto Buns (here) for an easy, low-carb take on this delicious classic.
1 SERVING
10 MINS
15 MINS
INGREDIENTS
1 serving Hollandaise Sauce (here)
Dash of red wine vinegar
Pinch of salt
1 large pastured egg
1/2 Ultimate Keto Bun (here)
2 slices (50 g/1.8 oz) pastured ham
1 tablespoon (2.5 g/0.08 oz) chopped fresh herbs (such as chives, parsley, or basil)
NUTRITION FACTS PER SERVING
Total carbs: 8.4 g
Fiber: 4.1 g
Net carbs: 4.3 g
Protein: 22.3 g
Fat: 43.5 g
Energy: 500 kcal
Macronutrient ratio: Calories from carbs (3%), protein (18%), fat (79%)
First, make the Hollandaise Sauce and keep it warm. To poach the egg, fill a small saucepan with water and then add the red wine vinegar and the salt. Bring to a boil over a medium-high heat.
Crack the egg into a cup. When the water is boiling, lower the cup into the water and gently slide the egg into the saucepan. Reduce the heat to low and cook for three minutes. (Use a timer to prevent overcooking.)
Remove the egg from the hot water with a slotted spoon and place it into a bowl of cold water for about a minute: this will prevent the egg from continuing to cook. Then remove the egg and drain it on a kitchen towel.
Set the halved Ultimate Keto Bun on a serving plate. Top with a slice of ham or two (if thin), followed by the poached egg, and then top with the Hollandaise Sauce. Finish with the chopped herbs.
BAKED SCOTCH EGGS
This is the ultimate comfort food! Make these Baked Scotch Eggs with homemade pork sausage meat and use pork rinds in place of breading. It’s an extra low-carb meal that’s great for either breakfast or lunch.
4 SERVINGS
20 MINS
45 MINS
INGREDIENTS
4 large pastured eggs
Sausage Meat
1 tablespoon (15 g/0.5 oz) ghee
1 package (100 g/3.5 oz) ham
0.9 pounds (400 g) ground pork, 20% fat
2 teaspoons paprika
1 teaspoon each dried sage and marjoram
1/4 teaspoon ground cloves
1/2 teaspoon chile flakes
salt and black pepper to taste
“Breading”
1/2 cup (25 g/0.9 oz) ground pork rinds
2 tablespoons (14 g/0.5 oz) flax meal
Pinch salt and pepper
Optional: 1/2 cup (45 g/1.6 oz) grated Parmesan cheese
NUTRITION FACTS PER SERVING
Total carbs: 2.8 g
Fiber: 1.7 g
Net carbs: 1.1 g
Protein: 32.3 g
Fat: 33 g
Energy: 450 kcal
Macronutrient ratio: Calories from carbs (1%), protein (30%), fat (69%)
Preheat the oven to 350°F (175°C, or gas mark 4). First, hard boil the eggs.
Grease a pan with ghee and add the sliced ham. Cook over a medium-high heat for just about 3 minutes until lightly browned. (Alternatively, you can use bacon instead of ham: just omit the ghee.)
In a bowl, mix the ground pork with the browned ham, paprika, sage, marjoram, ground cloves, chili flakes, salt, and black pepper. Divide the meat into four parts, so you don’t end up with spare eggs.
Flatten the meat and create hand-size burgers. Place the egg in the middle of the burger and wrap the meat around it. Make sure the egg is covered completely.
Mix the ground pork rinds with flax meal and season with salt and pepper. Add the Parmesan cheese if using. Roll the meat-wrapped eggs in the pork rind mixture until thoroughly coated.
Place the breaded meat on a baking sheet lined with parchment paper. Transfer to the oven and bake for about 25 minutes. Serve hot with mayonnaise, mustard, ketchup, or BBQ sauce.
EASTERN EUROPEAN HASH
Add super-healthy sauerkraut to your diet with this toothsome breakfast hash. Packed with celeriac and crowned with pastured sausages, it’s best when it’s topped with a fried egg or two.
2 SERVINGS
15 MINS
15 MINS
INGREDIENTS
4 medium (260 g/9.2 oz) gluten-free sausages
1 medium (160 g/5.6 oz) celeriac
1 small (70 g/2.5 oz) white onion, peeled and chopped
1 cup (150 g/5.3 oz) sauerkraut
1/2 teaspoon caraway seeds
2 tablespoons (30 g/1.1 oz) ghee or butter
Salt and freshly ground black pepper, to taste
Optional: 2 large pastured eggs, fried
NUTRITION FACTS PER SERVING
Total carbs: 15.6 g
Fiber: 5.3 g
Net carbs: 10.3 g
Protein: 24.4 g
Fat: 38.4 g
Energy: 497 kcal
Macronutrient ratio: Calories from carbs (9%), protein (20%), fat (71%)
Grease a pan with ghee and heat. Place the sausages in the hot pan and cook until browned. Turn two to three times to ensure the meat is evenly cooked. When done, remove the sausages from the pan and keep warm. Set the pan aside.
Peel and slice the celeriac with a julienne peeler or a vegetable spiralizer. If you don’t have either, use the biggest holes on your box grater.
Put the onion in the pan you used for the sausages. Cook over medium-high heat for about 2 minutes, stirring frequently. Add the celeriac and cook for another 8 minutes: continue to stir frequently.
Add the sauerkraut and caraway seeds and combine well. Season with salt and black pepper. Heat the mixture through for about one minute until the sauerkraut is warm. Top with the sausages and fried eggs, if using.
◁ ZUCCHINI & PUMPKIN HASH
This easy, hearty, low-carb meal isn’t just for breakfast: it’s fabulous at any time of the day.
2 SERVINGS
10 MINS
25 MINS
INGREDIENTS
1 tablespoon (15 g/0.5 oz) ghee, lard, or coconut oil
1 clove garlic, peeled and sliced
4 slices (60 g/2.1 oz) thinly-cut bacon, sliced
7.1 ounces (200 g) beef, ground
1 cup (120 g/4.2 oz) pumpkin, diced
1/2 teaspoon paprika
1/4 teaspoon cinnamon
2 medium (400 g/14.1 oz) zucchini, diced
Salt and freshly ground black pepper, to taste
Optional: Fried pastured eggs or sliced avocado
NUTRITION FACTS PER SERVING
Total carbs: 11.2 g
Fiber: 2.7 g
Net carbs: 8.5 g
Protein: 24.5 g
Fat: 35.8 g
Energy: 460 kcal
Macronutrient ratio: Calories from carbs (7%), protein (22%), fat (71%)
Grease a pan with ghee and then throw in the garlic and cook over a medium heat for just a minute. Add the bacon and cook until crispy. Then add the ground beef and cook until browned.
Add the diced pumpkin and cook for 5 more minutes. Add paprika, cinnamon, and diced zucchini. Season with salt and black pepper to taste. Cook for another 10 to 15 minutes, stirring frequently. Remove from the heat and set aside. Serve immediately. Top with fried eggs or sliced avocado, if you wish.
◁ CHORIZO & KALE HASH
Leafy greens aren’t just nutrient-dense; they’re also very low in carbs, which means they’re a KetoDiet staple. And they stand up so well to chorizo’s lively flavor!
2 SERVINGS
10 MINS
25 MINS
INGREDIENTS
1 package (300 g/10.6 oz) dark-leaf kale
1 small (100 g/3.5 oz) rutabaga
2 tablespoons (30 g/1.1 oz) ghee
1 medium (60 g/2.1 oz) red onion, peeled and finely chopped
7.1 ounces (200 g) ground pork
2 ounces (56 g) Spanish chorizo or salami, sliced
Salt and freshly ground black pepper, to taste
Optional: Fried pastured eggs or sliced avocado
NUTRITION FACTS PER SERVING
Total carbs: 13.7 g
Fiber: 6.3 g
Net carbs: 7.4 g
Protein: 29.8 g
Fat: 49.6 g
Energy: 608 kcal
Macronutrient ratio: Calories from carbs (5%), protein (20%), fat (75%)
Wash and tear the kale into 2-inch (5 cm) pieces. Peel and dice the rutabaga or use a julienne peeler to create thin “noodles.”
Grease a large pan with ghee and place on medium-high heat. When the pan is hot, toss in the onion. Cook for just about 3 minutes. When the onion is lightly browned, add the pork and cook for about 5 minutes, stirring frequently. Next, add the kale and rutabaga and cook for 10 to 15 minutes. Stir often to avoid burning.
Meanwhile, cook the chorizo in a separate pan until crispy. Add the chorizo and the juices to the pan with kale when done. Season with salt and black petter. Serve immediately.
◁ LOW-CARB LATKES
It might seem too good to be true, but it’s not: you can make potato-free latkes! Serve these with sour cream, a fried egg, or a dollop of guacamole Ultimate GuacBurger (here).
8 LATKES
15 MINS
40 MINS
INGREDIENTS
1 medium (400 g/14.1 oz) rutabaga
1 teaspoon salt
1 small (70 g/2.5 oz) white onion, peeled and sliced into small rings
1 large pastured egg
1/4 cup (40 g/1.4 oz) flax meal
1 tablespoon (8 g/0.3 oz) psyllium husk powder
2 teaspoons dried marjoram
Freshly ground black pepper
4 tablespoons (60 g/2.1 oz) ghee, lard, or coconut oil
NUTRITION FACTS PER SERVING (2 latkes)
Total carbs: 14.6 g
Fiber: 7.1 g
Net carbs: 7.5 g
Protein: 4.9 g
Fat: 20.7 g
Energy: 252 kcal
Macronutrient ratio: Calories from carbs (13%), protein (8%), fat (79%)
Peel the rutabaga and then use a julienne peeler or a vegetable spiralizer to create thin rutabaga “noodles.” Season with 1/2 teaspoon salt and let rest for 20 minutes.
Use a paper towel to pat the excess moisture off the rutabaga. Next, place both the rutabaga and onion into a mixing bowl and add the egg, flax meal, psyllium powder, and marjoram. Season with the remaining salt and pepper and mix until well combined.
Heat 2 tablespoons (30 g/1.1 oz) of ghee, lard, or coconut oil in a pan over a medium heat. Spoon the mixture into the pan to create two to four latkes at a time. Flatten each latke with the back of a spatula. Cook for 10 minutes on each side until golden brown.
Grease the pan with more ghee as needed and repeat with the remaining mixture. When done, serve immediately.
◁ SPANISH EGGS
This spicy take on baked eggs is the best way to wake up lazy taste buds on a weekend morning. It’s great on its own or with Ultimate Keto Buns (here).
2 SERVINGS
10 MINS
30 MINS
INGREDIENTS
2 tablespoons (30 g/1.1 oz) ghee, lard, or coconut oil
1/2 small (30 g/2.1 oz) red onion, peeled and sliced
1 clove garlic, crushed
1 medium (120 g/4.2 oz) red pepper, seeded and sliced
1 small hot chile pepper
2 large pastured eggs
1 cup (240 g/8.5 oz) diced canned tomatoes
2 tablespoons (8 g/0.3 oz) chopped fresh parsley
Salt and freshly ground black pepper, to taste
Optional: 1/2 cup (56 g/2 oz) cheddar cheese, grated
NUTRITION FACTS PER SERVING
Total carbs: 10.9 g
Fiber: 2.9 g
Net carbs: 8.1 g
Protein: 8.3 g
Fat: 20.2 g
Energy: 257 kcal
Macronutrient ratio: Calories from carbs (13%), protein (13%), fat (74%)
Preheat the oven to 400°F (200°C, or gas mark 6). Grease a large pan with the ghee, lard, or coconut oil, and add the onion and garlic. Cook until translucent and then add the red pepper and chile pepper. Mix frequently and cook for about 10 minutes.
Stir in the tomatoes and parsley, saving some parsley for garnish. Cook for about a minute. Season with salt and black pepper and take off the heat. Spoon the mixture into two ovenproof dishes. Make a hollow in the middle of the mixture in each dish and crack an egg into each. Top the eggs with grated cheddar cheese, if you like. Bake in the oven for 15 to 20 minutes.
The eggs are done when the whites are cooked and the yolks are still runny. Remove from the oven, sprinkle with some more chopped parsley, and serve immediately.
◁ BREAKFAST FRITTATA
This easy, hearty, low-carb meal isn’t just for breakfast: it’s fabulous at any time of the day.
6 SERVINGS
10 MINS
40 TO 45 MINS
INGREDIENTS
10.6 ounces (300 g) ground beef
1 tablespoon (15 g/0.5 oz) Dijon Mustard (here)
2 cloves garlic, crushed
1 teaspoon salt
2 tablespoons (30 g/1.1 oz) ghee, lard, or coconut oil
1 large package spinach, fresh (250 g/8.8 oz) or frozen (275 g/9.7 oz)
10 large pastured eggs
2 tablespoons (4 g/0.14 oz) chopped fresh parsley
1 teaspoon dried marjoram
Freshly ground black pepper
8.8 ounces (250 g) soft goat cheese, crumbled
4 slices (60 g/2.1 oz) thinly-cut bacon, chopped
NUTRITION FACTS PER SERVING
Total carbs: 3.4 g
Fiber: 1.4 g
Net carbs: 2 g
Protein: 29.9 g
Fat: 34.8 g
Energy: 450 kcal
Macronutrient ratio: Calories from carbs (2%), protein (27%), fat (71%)
Preheat the oven to 400°F (200°C, or gas mark 6). In a bowl, combine the beef, Dijon mustard, crushed garlic, and half of the salt. Mix well. Form the mixture into small meatballs and set aside.
Wash and dry the spinach if using fresh. Grease a large pan with ghee, lard, or coconut oil and add the spinach. Cook until wilted and remove from the heat.
Crack the eggs into a large bowl and whisk with a fork. Add the herbs and season with salt and black pepper. Pour the eggs into a large caserole dish.
Add the spinach, crumbled goat cheese, and raw meatballs to the eggs. Finish with the sliced bacon. Bake for 40 to 45 minutes. Let the frittata stand for a few minutes before serving.
SPINACH & FETA CREPES
This recipe takes its inspiration from Greek cuisine, and it’s both healthy and filling: one crepe is great as a starter, and two are enough to keep you going until lunch.
2 SERVINGS
10 MINS
15 MINS
INGREDIENTS
2 servings (4 medium-sized) Essential Keto Crepes (here)
1 medium package spinach, fresh (150 g/5.3 oz) or frozen (160 g/5.6 oz)
2 tablespoons (30 g/1.1 oz) ghee, lard, or coconut oil
1 clove garlic, crushed
1 tablespoon (8 g/0.3 oz) chopped fresh parsley
1 tablespoon (6 g/0.2 oz) chopped fresh mint
Optional: pinch ground sumac
Freshly ground black pepper, to taste
1 large pastured egg
1 cup (150 g/5.3 oz) crumbled feta cheese
Salt, to taste
NUTRITION FACTS PER SERVING
Total carbs: 12.4 g
Fiber: 4.5 g
Net carbs: 7.9 g
Protein: 26.4 g
Fat: 53.1 g
Energy: 630 kcal
Macronutrient ratio: Calories from carbs (5%), protein (17%), fat (78%)
Prepare the crepes. Wash and dry the spinach if using fresh. Grease a large pan with ghee, lard, or coconut oil. When hot, add the crushed garlic and cook for a minute. Toss in the spinach and cook until wilted or thawed. Add the chopped herbs, the black pepper, and the sumac, if using.
Crack in the egg and cook for another 2 to 3 minutes, stirring frequently. Add the feta cheese and cook for another minute while stirring. Take off the heat and season with salt if needed.
Place a quarter of the filling on each crepe. Fold each crepe in half twice and serve immediately. For a dairy-free alternative to feta cheese, try Simple Shredded Chicken (here).
◁ EGG MUFFIN IN A CUP
What’s the speediest way to whip up a healthy breakfast? The answer is simple: these one-minute egg muffins!
1 SERVING
5 MINS
5 MINS
INGREDIENTS
1/3 cup (56 g/2 oz) chopped vegetables, such as broccoli, asparagus, or spinach
1 tablespoon (15 g/0.5 oz) ghee or butter
1 tablespoon (6 g/0.2 oz) sun-dried tomatoes, drained and chopped
3 tablespoons (15 g/0.5 oz) grated Parmesan cheese, or a slice of crispy bacon
1 large pastured egg
Pinch salt and pepper
NUTRITION FACTS PER SERVING
Total carbs: 5.1 g
Fiber: 1.7 g
Net carbs: 3.4 g
Protein: 13.4 g
Fat: 24.6 g
Energy: 294 kcal
Macronutrient ratio: Calories from carbs (5%), protein (18%), fat (77%)
Place all the vegetables except the spinach, if you’re using it, into a large mug with 1 tablespoon (15 g/0.5 oz) of ghee. Cook them in the microwave for 1 minute if the vegetables are precooked or for 2 to 3 minutes for raw vegetables.
Add the spinach and cheese or crispy bacon and crack in the egg. Season with salt and black pepper, and put the mug back into the microwave for another minute.
TIP
You can easily make this quick meal at work: Just store all the ingredients in an airtight container and then place in a mug, crack in the egg, and cook in a microwave.
VANILLA PROTEIN WAFFLES
Who doesn’t love waffles? And they’re so easy to prepare. Make a batch in advance and store them in the freezer: that way, you’ll always have a healthy breakfast on hand.
4 WAFFLES
10 MINS
15 MINS
INGREDIENTS
1/4 cup (30 g/1.1 oz) coconut flour
1/4 cup (25 g/0.9 oz) whey protein powder or pastured egg white protein powder, vanilla or unflavored
1/4 teaspoon baking soda
1/2 teaspoon cream of tartar
1 tablespoon (10 g/0.4 oz) erythritol or Swerve
2 large pastured eggs
1/2 cup (120 ml/4 fl oz) almond milk
2 tablespoons (30 ml/1 fl oz) melted extra virgin coconut oil
1 vanilla bean or 1 teaspoon sugar-free vanilla extract
10 to 15 drops stevia
Optional: 4 tablespoons (80 g/2.8 oz) Spiced Berry Jam (here) or 2 tablespoons (30 g/1.1 oz) butter
NUTRITION FACTS PER SERVING (2 waffles)
Total carbs: 7.2 g
Fiber: 3.8 g
Net carbs: 3.4 g
Protein: 19 g
Fat: 20.7 g
Energy: 294 kcal
Macronutrient ratio: Calories from carbs (5%), protein (27%), fat (68%)
Sift the coconut flour to avoid any lumps. Place all the dry ingredients in a bowl and mix well. Set aside.
In another bowl, crack in the eggs and add the almond milk, melted coconut oil, vanilla, and liquid stevia and whisk well. Add the dry ingredients to the egg mixture and combine well.
Pour the batter into a waffle maker and then close and cook for a minute or two (the exact time depends on the waffle maker). Serve with butter or Spiced Berry Jam.
Store any leftover waffles in an airtight container in the fridge for up to five days or freeze for longer.
TIP
When it comes to protein powders, I recommend whey protein isolate: it has no artificial sweeteners or colorings, and it’s GMO- and hormone-free. If you prefer one with sweeteners, get one with no aspartame or artificial additives. Just remember: The amount of total carbohydrates per 100 g should be no more than 6 g. Instead of whey protein, you can also use egg white powder or gelatin powder from grass-fed cows.
◁ CRISPY BACON PANCAKES
This is a delicious, sweet-and-salty, keto-friendly breakfast that’s perfect for long Sunday mornings.
8 PANCAKES
15 MINS
30 MINS
INGREDIENTS
Pancakes
8 slices (120 g/4.2 oz) of thinly-cut bacon
1/4 cup (30 g/1.1 oz) coconut flour
3/4 cup (75 g/2.6 oz) almond flour
1/4 cup (25 g/0.9 oz) whey protein or pastured egg white protein, vanilla or unflavored
1/4 cup (40 g/1.4 oz) erythritol or Swerve, powdered
1/2 teaspoon baking soda
1 teaspoon cream of tartar
4 large pastured eggs
1/4 cup (55 g/1.9 oz) coconut oil, ghee or butter, melted plus more for frying
1/2 cup (120 ml/4 fl oz) almond milk (or 1/4 cup [60 ml/2 fl oz]coconut milk plus 1/4 cup [60 ml/2 fl oz] water)
10 to 15 drops liquid stevia
Chocolate dip
2 tablespoons (10 g/0.4 oz) cacao powder, unsweetened
1/4 cup (55 g/1.9 oz) extra virgin coconut oil
2 tablespoons (20 g/0.7 oz) erythritol or Swerve, powdered
NUTRITION FACTS PER SERVING (2 pancakes)
Total carbs: 9.7 g
Fiber: 4.9 g
Net carbs: 4.8 g
Protein: 21.3 g
Fat: 51.2 g
Energy: 564 kcal
Macronutrient ratio: Calories from carbs (3%), protein (15%), fat (82%)
First, prepare the crispy bacon. Preheat the oven to 375°F (190°C, or gas mark 5). Line a baking sheet with parchment paper. Lay the bacon strips out flat on the paper, leaving space so they don’t overlap. Place the tray in the oven and cook for about 10 to 15 minutes until the bacon is browned. Remove the tray from the oven and transfer the bacon to a serving plate.
For the pancakes, first combine the coconut flour, almond flour, whey protein powder, erythritol, baking soda, and cream of tartar into a bowl and mix well.
Crack the eggs in a separate bowl and add the melted coconut oil, almond milk, and liquid stevia. Slowly add the dry ingredients to the wet and keep mixing until well combined.
Heat a large pan greased with coconut oil. When hot, pour in the batter: you can use a piping bag for precise shapes or a regular spoon for oval pancakes.
As the pancakes are cooking, top each one with a slice of crispy bacon and cook until small bubbles start to appear along the edges of each pancake. Then flip to the other side and cook for another minute.
For the chocolate dip, mix the cacao powder, melted coconut oil, and erythritol and serve with the pancakes.
VANILLA & BERRY CHIA PARFAIT
Chia seeds are high in fiber and minerals and low in net carbs, which means they’re great for inducing satiety and promoting healthy weight loss. There’s finally a healthy way to enjoy dessert for breakfast!
2 SERVINGS
5 MINS
5 MINS + CHILLING
INGREDIENTS
1 vanilla bean (or 1 teaspoon sugar-free vanilla extract)
1/4 cup (30 g/1.1 oz) chia seeds
3/4 cup (180 ml/6 fl oz) almond milk
1/4 cup (60 ml/2 fl oz) coconut milk
5 to 10 drops liquid stevia
Optional: 2 tablespoons (20 g/0.7 oz) erythritol or Swerve, powdered
1/3 cup (70 g/2.5 oz) Spiced Berry Jam (here)
1/2 cup (115 g/4.1 oz) sour cream or creamed coconut milk
NUTRITION FACTS PER SERVING
Total carbs: 13.9 g
Fiber: 7.9 g
Net carbs: 6 g
Protein: 5.8 g
Fat: 23.8 g
Energy: 279 kcal
Macronutrient ratio: Calories from carbs (9%), protein (9%), fat (82%)
Cut the vanilla bean lengthwise and scrape out the seeds. Mix the vanilla seeds, chia seeds, almond milk, and coconut milk. (If you prefer a smooth texture, use ground chia seeds instead of whole.) Sweeten with liquid stevia to taste and add the erythritol, if using. Let the mixture sit in the fridge for at least 15 minutes or overnight.
Then, start layering the parfait. Divide half of the chia seed “pudding” between two glass jars and reserve the other half for later. Add a layer of Spiced Berry Jam, then a layer of sour cream, and repeat until all the ingredients have been used. Serve immediately or keep in the fridge for up to three days.
HOW TO CREAM COCONUT MILK
Instead of sour cream, you can use creamed coconut milk. To cream coconut milk, simply place the can in the fridge overnight. Then, open the can and spoon out the solidified coconut milk. Discard the liquids. Do not shake the can before opening.
◁ PUMPKIN MUG CAKE
Fresh, hot, low-carb pumpkin muffins that are ready in just two minutes? Yes, please!
1 SERVING
5 MINS
5 MINS
INGREDIENTS
2 tablespoons (40 g/1.4 oz) pumpkin puree
1 tablespoon (12 g/0.4 oz) coconut flour
2 tablespoons (16 g/0.6 oz) almond flour
1 tablespoon (8 g/0.3 oz) chia seeds, ground
1 large pastured egg
1 tablespoon (15 g/0.5 oz) coconut oil, ghee, or butter
2 tablespoons (20 g/0.8 oz) erythritol or Swerve
1/2 teaspoon pumpkin-spice mix (cinnamon, nutmeg, ginger, cloves and allspice)
1/8 teaspoon baking soda
Optional: 5 to 10 drops liquid stevia
Optional: a dollop of full-fat yogurt, whipped cream, sour cream, or coconut milk
NUTRITION FACTS PER SERVING
Total carbs: 14.6 g
Fiber: 8.2 g
Net carbs: 6.3 g
Protein: 13.9 g
Fat: 31.3 g
Energy: 385 kcal
Macronutrient ratio: Calories from carbs (7%), protein (15%), fat (78%)
Place all the ingredients in a microwave-safe mug and mix with a spoon. Microwave on high for about 2 minutes. Serve with full-fat yogurt, sour cream, or creamed coconut milk.
◁ CHOCOLATE & ORANGE SPICED GRANOLA
Grain-free granola is easy to prepare, and it’s perfect for breakfast, a healthy dessert, or a quick snack.
10 SERVINGS
5 MINS
1 HOUR
INGREDIENTS
Dry Ingredients
1 cup (140 g/5 oz) almonds
1 cup (100 g/3.5 oz) pecans
1 cup (75 g/2.6 oz) shredded desiccated coconut
1 cup (60 g/2.1 oz) flaked desiccated coconut
1/2 cup (50 g/1.8 oz) almond flour
1/4 cup (30 g/1.1 oz) chia seeds
1/4 cup (30 g/1.1 oz) pumpkin seeds
1/2 cup (50 g/1.8 oz) whey protein or pastured egg white protein powder, chocolate or unflavored
1/2 cup (80 g/2.8 oz) erythritol or Swerve
1/4 cup (20 g/0.7 oz) cacao powder, unsweetened
2 tablespoons (12 g/0.4 oz) fresh organic orange zest (or 1 tablespoon/6 g/0.2 oz dried)
1 tablespoon (7 g/0.25 oz) cinnamon
1/2 teaspoon salt
Wet Ingredients
1 large pastured egg white
1/4 cup (56 g/2 oz) butter, ghee or coconut oil, melted
15 to 20 drops liquid stevia
2 tablespoons (30 ml/1 fl oz) water
NUTRITION FACTS PER SERVING (1/2 cup/80 g/2.8 oz)
Total carbs: 15.7 g
Fiber: 10.6 g
Net carbs: 5.1 g
Protein: 13.2 g
Fat: 28.9 g
Energy: 344 kcal
Macronutrient ratio: Calories from carbs (6%), protein (16%), fat (78%)
Preheat the oven to 300°F (150°C, or gas mark 2). Roughly chop the almonds and pecans. Place all the dry ingredients—the almonds through the salt—in a mixing bowl and combine well.
Add the egg white, melted butter, ghee, or oil, liquid stevia, and water. Mix well until the mixture resembles crumbly dough.
Transfer the mixture to a baking sheet lined with parchment paper. Bake for 30 to 40 minutes, turning halfway through the cooking process. Remove from the oven and let the granola cool.
When it’s reached room temperature, transfer the granola to a glass container and have it for breakfast! Serve it with coconut milk, almond milk, cream, full-fat yogurt, or sour cream.
◁ SWEET CINNAMON ROLLS
Grab one of these fluffy, sweet cinnamon rolls for a quick breakfast or for a satisfying dessert: they’re high in fiber and will keep hunger at bay.
10 ROLLS
20 MINS
1 HOUR
INGREDIENTS
Dough
2 cups (200 g/7.1 oz) almond flour
1/3 cup (40 g/1.4 oz) coconut flour
1/4 cup (25 g/0.9 oz) whey protein or egg white protein powder, vanilla or unflavored or more almond flour
2/3 cup (80 g/2.8 oz) psyllium husk powder
1/2 cup (80 g/2.8 oz) erythritol or Swerve, powdered
15 to 20 drops liquid stevia
1/4 teaspoon salt
1 teaspoon baking soda
2 teaspoons cream of tartar
2 large pastured eggs
6 large pastured egg whites
1 1/4 cup (300 ml/10.1 fl oz) hot water
Filling
2 tablespoons (30 g/1.1 oz) coconut oil, ghee, or butter, softened but not melted
1 tablespoon (8 g) cinnamon
1/4 cup (40 g/1.4 oz) erythritol or Swerve
Pinch salt
Icing
1/3 cup (80 g/2.8 oz) coconut butter, melted
1 tablespoon (15 g/0.5 oz) extra virgin coconut oil, melted
Optional: 10 to 15 drops liquid stevia or 2 tablespoons (20 g/0.7 oz) erythritol or Swerve, powedered
NUTRITION FACTS PER ROLL
Total carbs: 14.7 g
Fiber: 10.4 g
Net carbs: 4.4 g
Protein: 7.7 g
Fat: 19.6 g
Energy: 230 kcal
Macronutrient ratio: Calories from carbs (8%), protein (14%), fat (78%)
Preheat the oven to 325°F (165°C, or gas mark 3). To make the dough, place the almond flour, coconut flour, protein powder, and psyllium husk powder into a mixer. (Note: Don’t use whole psyllium husks; run them through a blender or a coffee grinder if necessary.) Add powdered erythritol, salt, baking soda, and cream of tartar and mix until well combined. Add the eggs and egg whites and process well. Pour in the hot water and process until well combined.
Lay out a sheet of parchment paper or foil on a flat work surface. Transfer the dough to the parchment paper and flatten with your hands. Place the dough on parchment paper on a flat work surface and set another piece of parchment or foil on top. Roll the dough out until thin, about 1/2-inch-thick (1.3 cm) rectangular shape. The sides should be about 14 inches (36 cm) long. Meanwhile, prepare the filling. Mix the softened coconut oil, cinnamon, erythritol, and salt until creamy.
Spread the cinnamon filling over the dough, leaving a 1/2- to 1-inch (1.3 to 2.5 cm) space along each side. Roll up the dough and cut it in half. Then cut each half into 5 pieces to create 10 equal servings.
Place all the rolls cut-side down on a large baking tray except the first and last slices: set these cut-side up. Transfer the tray to the oven and bake for about 40 minutes. When done, remove the tray from the oven and leave the cinnamon rolls to cool.
Prepare the icing by mixing the melted coconut butter with coconut oil. Optionally, add stevia or erythritol and mix well. Drizzle the coconut butter mixture over the cooled rolls. Store in a cool place for up to three days or in the fridge for up to a week.
TIP
Don’t waste the egg yolks! Keep them for other recipes, like Lamb Avgolemono (here), Keto Crème Brûlée (here), Mayonnaise (here), or Hollandaise Sauce (here).
◁ FLUFFY COCOA & BERRY OMELET
A sweet omelet that’s as light as a chocolate cloud, my Fluffy Cocoa & Berry Omelet makes a great weekend breakfast treat.
1 SERVING
10 MINS
15 MINS
INGREDIENTS
2 tablespoons (20 g/0.7 oz) erythritol or Swerve, powdered
Optional: 5 to 10 drops liquid stevia, for a sweeter taste
3 large pastured eggs
1 tablespoon (5 g/0.2 oz) cacao powder
1/4 teaspoon cream of tartar
1 tablespoon (15 g/0.5 oz) ghee or coconut oil
1/3 cup (50 g/1.8 oz) mixed berries (strawberries, raspberries, blueberries or blackberries)
Optional: Dollop of whipped cream, sour cream, or creamed coconut milk
NUTRITION FACTS PER SERVING
Total carbs: 10 g
Fiber: 2.8 g
Net carbs: 7.2 g
Protein: 20.3 g
Fat: 30 g
Energy: 383 kcal
Macronutrient ratio: Calories from carbs (8%), protein (21%), fat (71%)
Set the oven to broil at 500°F (260°C, or gas mark 10). To ensure that the omelet has a smooth texture, place the erythritol into a blender and pulse until powdered.
Separate the egg whites from the yolks. Put the egg yolks into a bowl and set aside. Using an electric mixer or a hand whisk, start whisking the egg whites and add the cream of tartar as you go. Add in the erythritol, liquid stevia (if using), and cacao powder and beat until the egg whites create soft peaks.
In another bowl, mix the egg yolks with a fork and then gently fold in the egg whites. Mix gently so you don’t deflate the egg mixture.
Meanwhile, wash the berries and pat them dry. Grease a hot ovenproof pan with ghee, fold in the omelet mixture, and then sprinkle with the berries. Cook on low heat for about 5 minutes until the bottom of the omelet starts to brown. At that point, remove from the stovetop and place in the oven under the broiler for about 5 minutes.
When done, the top should be slightly brown and crispy while the inside is still soft. Optionally, top with whipped cream, sour cream, or creamed coconut milk.
◁ HOT KETO PORRIDGE
The healthy fats and protein in this sugar- and grain-free porridge will help you stay fuller for longer.
2 SERVINGS
5 MINS
10 MINS
INGREDIENTS
1/4 cup (65 g/2.3 oz) Toasted Nut Butter (here)
2 tablespoons (12 g/0.4 oz) shredded desiccated coconut
2 tablespoons (20 g/0.7 oz) pecan nuts, roughly chopped
2 tablespoons (16 g/0.5 oz) chia seeds
2 tablespoons (30 ml/1 fl oz) coconut milk or heavy whipping cream
1/4 cup (60 ml/2 fl oz) almond milk
1 large pastured egg
1/2 teaspoon cinnamon
Optional: 5 to 10 drops stevia, 1 ounce dark chocolate or 1/4 cup berries
NUTRITION FACTS PER SERVING
Total carbs: 13.1 g
Fiber: 8.7 g
Net carbs: 4.5 g
Protein: 11.3 g
Fat: 36.8 g
Energy: 408 kcal
Macronutrient ratio: Calories from carbs (4%), protein (12%), fat (84%)
Combine all the ingredients in a saucepan and mix until well combined. Cook for about 3 to 5 minutes, stirring, until the egg is cooked. Add a few drops of liquid stevia or serve with extra dark chocolate or berries, if you like.