BREAKFAST
SAUSAGE AND KALE EGG MUFFINS
MAKES: 12 egg muffins (2 per serving) · PREP TIME: 10 minutes · COOK TIME: 40 minutes Egg muffins are my favorite way to meal prep breakfasts for the week. You can literally just grab one out of the fridge, heat, and eat. Because they are individual sized, you don’t...
ITALIAN SPAGHETTI SQUASH BREAKFAST SKILLET
MAKES: 6 servings · PREP TIME: 15 minutes · COOK TIME: 1 hour I love recipes born out of a desperate need to go grocery shopping. When I made this dish for the first time, we had been traveling a lot and our fridge was slim pickings. I started my day in the kitchen...
TACO SCOTCH EGGS
MAKES: 4 Scotch eggs (1 per serving) · PREP TIME: 20 minutes · COOK TIME: 30 minutes Traditional Scotch eggs just got a Taco Tuesday makeover, making them the perfect meal for breakfast, lunch, or dinner. They are crispy on the outside, soft on the inside, and...
VANILLA MAPLE PANCAKES
MAKES: eight 6-inch pancakes (2 per serving) · PREP TIME: 10 minutes · COOK TIME: 20 minutes I love a good pancake recipe. I’m talking breakfast, lunch, and dinner kind of love. I top them with reduced-sugar peanut butter and sugar-free maple syrup; it’s like dessert...
BRUSSELS SPROUTS AND BACON HASH
MAKES: 8 servings · PREP TIME: 20 minutes · COOK TIME: 30 minutes I was well into adulthood before I learned to appreciate Brussels sprouts. It took me years to realize that I had just never tasted them prepared the right way. When I was a child, my mom would boil...
BLUEBERRY MAPLE BREAKFAST SAUSAGE
MAKES: 16 patties (2 per serving) · PREP TIME: 15 minutes · COOK TIME: 24 minutes Sausage patties were one of those foods that used to have a permanent spot on my grocery list, right there alongside the bacon. For years I bought them without ever considering making my...
BAKED ZUCCHINI EGG NESTS
MAKES: 4 servings · PREP TIME: 15 minutes, plus time to rest zucchini noodles · COOK TIME: 15 minutes These zucchini nests are one of my favorite ways to sneak an extra serving of vegetables into my day. Zucchini noodles, or zoodles, as they are often called in the...
Low Carbohydrate Cappuccino
Serves: 2 Preparation time: 5 minutes Ingredients: 1/2 cup espresso ¼ cup coconut milk pinch cinnamon or raw cocoa powder (unsweetened) Preparation: The trick here is to get the coconut milk to froth. Use a milk frother to make it bubbly and then heat it up. Add the...
Coffee the Keto Way
Serves: 2 Preparation time: 5 minutes Ingredients: 1 cup brewed coffee 1 tbsp. extra virgin coconut oil or MCT oil 1 tbsp. unsalted grass-fed butter or ghee 3 egg yolks 1 tbsp. of gelatin, hydrolyzed which does not cause liquids to gel ¼ - ½ tsp. cinnamon 3-5 drops of...
Chocolate Smoothie the Keto Way
Serves: 2 Preparation time: 10 minutes Ingredients: 2 large eggs or 2 tbsp. chia seeds or 2 tbsp. coconut butter ¼ cup heavy whipping cream or coconut milk ¼ cup whey protein or egg white protein powder 1 tbsp. MCT oil or extra virgin coconut oil 1 tbsp. cacao powder,...
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