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Coconut Breakfast Bars
Serves:8 generous portions
CarbsPerServing:Don't know
Prep Time:20 mins.
Effort:Easy
Ingredients:
4 large eggs
1 cup heavy cream
1 cup water
3 tsp. vanilla
2 scoops vanilla whey protein powder1 cup almond flour(grind almonds
in blender)
1 cup Splenda
1 cup unsweetened coconut
How to Prepare:
Place all ingredients into a large bowl. Stir until well combined.
Pour into a greased(I use Pam)9x13 casserole.
I sprinkle splenda sweentened coconut on top,also.
Bake for approx. 1 hour at 350 degrees until golden brown.
Yummy Yoghurt Muesli
Serves:1-2
CarbsPerServing:2g
Prep Time:3 minutes
Effort:Easy
Ingredients:
3 TBL spoons strawberry yoghurt1/3 cup of muesli
How to Prepare:
Put the muesli into a breakfast bowl and then scoop in the yoghurt
and mix it all around until evenly distributed, and wa-la!
Awesom Quiche Lorraine
Serves:12
CarbsPerServing:2g
Effort:Average
Ingredients:
2 tbs. butter
1/2 cup chopped yellow onion
1 cup sliced fresh button mushrooms
2 eggs
2 egg yolks
1 1/2 cups half-n-half
2 tbs. sour cream1/2 pound bacon, cooked crisp, drained & crumbled
1/4 pound (1 cup) shredded swiss cheese
1 tsp. Dijon mustard
1/2 tsp. coarse salt
1/4 tsp. freshly ground pepper
1/8 tsp. cayenne pepper
How to Prepare:
Preheat oven to 350 degrees F. Lightly coat a quiche pan or a 1 1/2
quart baking dish with a nonstick vegetable spray. Set aside.
Melt butter in a medium skillet over medium heat. Add the onion and
saute' for 3 min.,stirring occasionally. Add the mushrooms and cook
for 3 min. or until softened, stirring occasionally.
Set aside.
Combine the eggs,egg yolks,half-n-half and sour cream in a medium
bowl. whisk until well blended. Add the cooked onion mixture and the
rest of the ingredients and blend well. Pour the mixture into the
prepared pan. Bake for 40 to 45 minutes or until set in the center
and golden brown on top. Cool at least 10 minutes befor serving.
Broc-shroom Quiche
Serves:4 -6
CarbsPerServing:22 total
Prep Time:10 min
Effort:Easy
Ingredients:
1/2 cup diced onion
a cup of brocolli flowerets (cut up pretty small)
1 cup minced fresh mushrooms
1 tbsp olive oil5 eggs
10 oz Half&Half
1 and 1/2 cup shredded Swiss cheese
How to Prepare:
saute left column in olive oil, (place in pie pan or glass oven ware
sprayed with non stick spray - a 9x9 pyrex pan works real well and
its easy to serve.)
beat eggs and add half and half and the cheese
season to taste, Pour on top of veggies and bake @ 350 40 minutes.
Diced ham works well in this too.
Meat Lovers Quiche (EASY & CRUSTLESS)
Serves:6-8 people
CarbsPerServing:1-2 per slice
Prep Time:5 mins to make, 40 mins to cook
Effort:Easy
Ingredients:
5 eggs
1 cup heavy cream
1/4 tsp. salt
1/4 tsp. pepper
1/4 tsp. seasoning salt
dash of oregano4 turkery sausage links ( cut into pieces)
3 pieces of bacon ( cut into pieces)
1/4 cup mushrooms
1/4 cup of cheese ( your choice)
How to Prepare:
Mix eggs and heavy cream until blended. Add all ingredients except
cheese in the bowl. Pour mixture into pie pan ( I did spray mine
with PAM)Crumble cheese over top! Bake at 350 degrees for about 40
mins!
Scotch Eggs 2 die For
Serves:5
CarbsPerServing:2
Prep Time:40 mins
Effort:Easy
Ingredients:
1 tube of jimmy dean breakfast sausage (I like the HOT)
5 peeled dry hardboiled eggs
1/2 cup porkrind crushed to a powder1/2 cup shedded cheddar Cheese
1/4 cup chopped Jalepenos or mild bannana peppers (optional)
1 tsp Garlic powder
How to Prepare:
Mix all ingredients together liek you would for a meatloaf, take 2
clumps of the meat mixture and press them out flat and thin about
1/4 inch.. tke your hard boiled egg and place it between the 2
patties and seal the egg inside and roll it like a meatball and make
sure its sealed inside. Repeat with the rest of the eggs.. I find
this is enough meat for 5 Jumbo eggs you might be able to make 6 or
7 with smaller eggs.. place "meatballs" in a baking pan and bake at
350 for 30 mins.. They might split while baking but thats ok still
tastes the same.. store in the fridge for a nice grab and go
breakfast just microwave for 30 seconds to reheat! Also great topped
with a spoon of Salsa! Try em youll love em!
French Toastless
Serves:1
Prep Time:10 minutes
Effort:Easy
Ingredients:
2-3 eggs
2-3 Tablespoons heavy cream
dash salt2 dashes cinammon
1/2 teaspon vanilla
How to Prepare:
Blend or whisk well all the ingredients. Cook in a buttered skillet
on medium to medium-high heat (I like it to turn out to be kind of
dry) for 2-3 minutes each side. Serve with butter and/or low-carb
syrup and/or a sprinkling of Splenda.
Breakfast Crepes
Serves:depends on pan size
CarbsPerServing:about 4.5 total in the batter
Prep Time:5-10 min
Effort:Easy
Ingredients:
3 Lg. Eggs
2T. Atkins Bake Mix
1/2t. Cinnamon
1/4t. Nutmeg
1/4t. Splenda1T. Heavy Cream
1T. Water
2T. Butter
Splash of Vannila
How to Prepare:
I found this recipe on atkinscenter.com
but have made some changes, it was called 'Crepes with Curried
Seafood Filling'. Mix all ingredients well. Making sure to get all
the lumps out, til the batter is thin and smooth. Melt some of
butter in fry pan of your choice, over medium heat. Add a small
amount of batter, while turning the pan around to evenly coat the
bottom. Cook until it is lightly browned, about 1 minute. Flip over
to finish cooking other side. Yummy! Would also work without spices,
Splenda, and vanilla, to use as tortilla. Please e-mail me with any
questions. elliottp1130@hotmail.com
No-Crust Sausage Casserole
Serves:4 to 6
CarbsPerServing:Unknown, but very few
Prep Time:20-25 minutes
Effort:Easy
Ingredients:
1 lb. ground sausage (browned)
Sliced sharp cheddar cheese (approx. 4-6 oz.)
Shredded sharp cheddar (approx 1 1/2 cups)
10 eggs beaten w/ 1/4 cup half & half1/2 cup sour cream
1/2 teaspoon paprika
1/2 teaspoon dry mustard
1 teaspoon salt
How to Prepare:
Line bottom of 10 X 13 pan with sliced cheese. Mix sour cream with
paprika, dry mustard, and salt. Spread over cheese. Crumble browned
sausage evenly over sour cream mixture. Pour beaten eggs on top of
sausage. Top with shredded cheese to taste. Bake at 325 for approx.
45 minutes for glass dish. (This recipe can be halved and baked in
an 8 X 8 pan for 30 minutes if only serving 2 people.)
Pickled Eggs / Red Beet Eggs (PA Dutch)
Serves:varies
CarbsPerServing:minimal
Prep Time:30 mins
Effort:Easy
Ingredients:
2 cans of beets w/juice (sliced, whole, etc)
5 packets (or more to taste, you can add more later) Splenda
1 C water
3/4 C cider vinegar
3 bay leaves
2 tsp mustard seed
1.5 tsp salt
1 tsp ground cinnamon
1 tsp whole allspice
1/2 tsp ground cloves
1/2 tsp ground allspice
1/2 tsp celery seed
1 doz small peeled and cooked hard cooked eggs
How to Prepare:
Put all ingredients except the eggs into a sauce pan. Bring to a
boil. Simmer for 10 minutes. COOL COMPLETELY. (If you don't and add
the eggs, you will get a totally inedible egg). Refrigerate for two
days. Then enjoy!
Note: I have left out ingredients I didn't have at various times.
I've substituted Coleman's mustard powder for the seed, omitted
allspice, celery seed, etc. And they've been fine.
If the solution after cooled tastes too vinegar like, add more
splenda to cut the vinegar taste.
Deviled Ham Stuffed Eggs
Serves:2,4
CarbsPerServing:don't know
Prep Time:20 mins
Effort:Easy
Ingredients:
8 hard-cooked eggs
1/4 canned deviled ham spread
1/4 c. finely chopped green onions
1/4 c. pickle relish1/3 cup finely chopped celery
1/3 cup mayonnaise
1 teaspoon mustard
1/8 teaspoon salt
1/8 teaspoon pepper
paprika to taste
How to Prepare:
Slice eggs in half lengthwise; remove yolks and set whites aside. In
a small bowl, mash yolks with a fork.
Add the next eight ingredients; mix well. Stuff mixture into egg
whites. Refrigerate until serving. Sprinkle with paprika.
Pepperoni Cheese Bake
CarbsPerServing:don't know
Prep Time:20 mins
Effort:Easy
Ingredients:
2cups (8oz.)shredded mozzarella cheese
1/2 cup diced pepperoni5 eggs
3/4 cup cream
1/4 teaspoon dried basil
How to Prepare:
In a greased 9in pie plate, layer cheese and pepperoni.In a bowl,
whisk the eggs, milk, and basil;pour over the cheese.. Bake at 400
for 20-25 mins or until a knife inserted near the center comes out
clean. Let stand for 10 mins before cutting.
Super Scrambled Eggs
Serves:3,7
CarbsPerServing:1
Prep Time:5 minutes
Effort:Easy
Ingredients:
6 eggs
2 tablespoons butter
1/4 cup mushroom, sliced
1/4 cup onion, sliced thin
rosemary
thyme
parsley
oregano
salt
pepper
How to Prepare:
Heat pan, with butter.
Saute onions until soft.
Add mushrooms, stir and saute until cooked through.
Scramble eggs in bowl, adding herbs and seasonings to taste. Add to
pan, mixing with onions and mushrooms, scrambling until cooked
through. Serve.
Eggs 'Mockmuffin'
Serves:1-2 'muffins' per serving
CarbsPerServing:unsure
Prep Time:20 minutes
Effort:Easy
Ingredients:
10-12 eggs scrambled
1 lb. sausage, cooked and crumbledShredded Cheese
Sliced mushrooms
Green Onions, chopped
How to Prepare:
(I found this long ago, without an author). Preheat oven to 350
degrees. Spray a large 6-muffin pan with Pam. Mix cooked sausage
with mushrooms and fill each muffin tin 2/3 full. Pour scrambled
eggs to within quarter inch of rims of muffin tins. Top with
shredded cheese and green onions. Bake in oven for 20-30 minutes.
They are done when a toothpick comes out clean. Cool a few minutes,
then pop out of muffin tin. Freezes well if they last that long.
Reheat via microwave for 20-30 seconds.
Jello-Cream Mold
Serves:6-8
Effort:Easy
Ingredients:
2 packages sugar-free jello
1 8 oz. cream cheese
1 cup heavy cream
2 cups boiling water
How to Prepare:
Dissolve jello in 2 cups boiling water. Pour into blender with cream
cheese & cream. Blend well. Pour into mold. Refrigerate overnight.
Unmold and serve.
Eggs in Basket
Serves:3,6
CarbsPerServing:4.5
Prep Time:10 minutes
Effort:Easy
Ingredients:
6 Eggs
6 Slices Virginia Ham
Butter as needed6 mushrooms chopped
3 scallions chopped
3 tlbs sour cream
How to Prepare:
Saute mushroom and scallions in butter til tenderAdd sourcreams and
cook over medium heat til thickened. Coat muffin tin with butter and
line withVirginia ham, place 1 tbls spoon of mushroom mixture over
ham and break egg over mixture.Bake in 350 degree oven for approx 10
minutes
Green Eggs and Ham
Serves:1
CarbsPerServing:5-8
Prep Time:15 mins
Effort:Easy
Ingredients:
2 eggs
1/4 - 1/2 avacado
salt and pepperslices of ham
(or bacon)
How to Prepare:
Hard boil the eggs and mash or chop them up while still warm. Mix
with the avacado to make a green egg salad. Add salt and pepper to
taste. (You can also add a little cream.)
Lightly fry the slices of ham and serve with the egg salad.
I like to use the egg salad chilled and roll it up in slices of cold
ham like a crepe.
The kids will love it!
swiss canadian bacon and eggs
Serves:4,10,5
CarbsPerServing:4
Prep Time:a few mintues
Effort:Easy
Ingredients:
8 large eggs1/4 cup milk1/2 tea. salt1/4 tea. pepper1/3 cups finely
chopped green onion, divided4 oz swiss cheese
How to Prepare:
preheat broiler.in medium mixing bowl whisk together eggs, milk,
salt and pepper until well blended. Stir in all but 2 tbl
onionsplace 12" skillet over med-low heat until hot. coat skillet
with cooking spray, add egg mixture. cover tightly; cook 14 min or
until almost setarrange bacon in pinwheel on top of egg mixture. top
with cheese;place under broiler 2 min or until cheese is bubbly; top
with remaining 2tbls onion. cut into 4 wedges serve immediately
Pancakes or Waffles - No Pork Rinds
Serves:Single but plenty!
CarbsPerServing:6.6 without cream; 10.6 with cream
Prep Time:6 minutes
Effort:Easy
Ingredients:
1/2 cup Atkins Bake Mix;
1/4 cup FlaxSeed Meal (I used Bob's Red Mill w 0 net carbs);
1/4 cp Splenda (their website says the body does not recognize it as
carbs);
1 egg- beaten;
3/4 cup water;
1/4 cup canola oil;1/2 tsp soda;
1 tsp baking powder;
1/4 cup heavy whipping cream (optional- if used add 4 GR);
1 tsp vanilla extract;
1 tsp maple flavoring.
Substitute any other flavorings/extracts for your taste. ie:
cinnamon, etc.
How to Prepare:
Heat griddle with oil or waffle iron. Whisk together all ingredients
in a medium bowl adding the water small amounts at a time until you
get the consistency needed. (After the batter sits for a few
minutes, you might have to add a little more water.)
Spoon onto griddle or waffle iron. Cook until crisp.
Serve with butter, cinnamon and/or lo-carb syrup but remember to add
any additional carbs from the syrup.
Crustless Quiche Lorraine
Serves:6,9,5,10
CarbsPerServing:5
Prep Time:20 min
Effort:Average
Ingredients:
5 eggs -- beaten
1 1/2 cups half & half or heavy cream
5 green onion -- snipped with scissors or small chopped onion
¼ green pepper chopped
1/2 cup spinach frozen or fresh
1/4 teaspoon salt
1/8 teaspoon pepper
3/4 cup bacon fried & crumbled
1 1/2 cups cheese –your choose Cheddar, or Monterey, Swiss etc
How to Prepare:
Preheat oven to 350*
In lg. bowl beat eggs, add cream, mix. Add all other ingredients and
mix
well. Pour egg mixture into a greased 9" or 10 " pie plate.
Place pie plate into a large baking dish and pour HOT water into the
dish
around the pie plate to a depth of 1 inch. Bake quiche in the oven
for 50
min. or until a knife inserted near center comes out clean. Remove
from
oven. Let stand for ten min.
scrumptous lo carb omlette
Serves:1,9,9
CarbsPerServing:less than 4
Prep Time:5 min
Effort:Easy
Ingredients:
jimmy dean pre cooked sausage patties(2)
2 eggbeaters
2 tbl. ricotta cheese
1/2 slice baby swiss
1 tbl butter
1 tbl maries chunky feta cheese salad dressing
1/2 cup fresh baby spinach
How to Prepare:
micro. saus per pkg instr.chop up and set asside.place butter in
skillet and heat.pour eggbeaters into skillet and cook,add sausage,
ricotta,spinach & swiss then fold into omlette.top with sauce &
serve
Confetti Scrambled Eggs Serves:2,7
CarbsPerServing:5.85 total
Effort:Easy
Ingredients:
3 eggs
1 Tbsp butter or olive oil
2 Tbsp chopped onion
2 Tbsp green bell pepper
1 Tbsp red bell pepper
2 ounce cheddar cheese
2 Tbsp chopped tomato (or salsa)
1 Tablespoon bacon bits
How to Prepare:
In a small pan, melt butter (or add olive oil), add onion and bell
pepper. Cook til veggies are tender, add eggs. Scramble til eggs are
partially set, add the cheese.
Once done, remove from pan. Sprinkle the tomato and bacon bits over
the top.
Very pretty and delicious eggs!
Egg-in-a-pot
Serves:1
Prep Time:30 mins
Effort:Easy
Ingredients:
1 whole egg
heavy cream
0.5 oz ham, sliced in small strips
0.5 oz grated cheddar
any (fresh) herbs to taste
salt
pepper1tsp olive oil
How to Prepare:
grease an ovenproof ramekin with the olive oil.
Carefully break the egg into the ramekin, taking care not to break
the yoke.
add the ham and cheese and any herbs if you want. Top up with the
heavy cream to about a third of an inch below the rim of the
ramekin. Bake in a preheated oven of 350 degrees for about 20-25
minutes. Very good with celery sticks to dip in the egg!!!
Maple Syrup Sausages
CarbsPerServing:no added carbs to regular sausage amount
Prep Time:about 30 seconds extra!
Effort:Easy
Ingredients:
Sausage Patties (turkey sausage is GREAT!)Sugar-Free Syrup
How to Prepare:
After cooking sausage patties simlpy put one SMALL drop of SF syrup
on each side & brown ~ they will sizzle a lot as the main ingredient
is water. The flavor really cooks into the outer layer. This is a
super way to add the flavor to your breakfast without having too
much (cold) SF syrup. Yummy!
Sausage Gravy
Ingredients:
One roll of any breakfast sausage
Approx 1/4 cup of water
1/2 teaspoon guar gum if necessaryOne pint of heavy whipping cream
one egg
salt and pepper to taste
How to Prepare:
In a large skillet fry sausage until done. Do not remove any of the
grease from frying. Turn down to low heat. In a seperate bowl wisk
heavy cream and one egg together. Add to the pan of sausage. Salt
and pepper to taste. You may need to add a small amount of water if
it becomes too thick. Serve over low carb bisquits or eggs. Entire
recipe should be about 6-7 carbs or less and is wonderful.
BLT Ranch Omelet
Ingredients:
2 each large eggs
1 tablespoon water
2 tablespoons shredded cheddar cheese
3 slices bacon -- cooked crisp and crumbled
1/2 small tomato -- sliced thin
1/2 cup shredded lettuce
1 tablespoon mayonnaise
1 tablespoon salsa
How to Prepare:
Beat eggs with a fork and add water, beat again to mix. Add salt and
pepper if desired and beat into egg.
Heat bacon drippings and pour egg mixture into small, non-stick pan.
Cook over low heat until set and no longer wet looking. Pile bacon,
cheese, lettuce and tomato on one half and flip the other half over
to cover. Remove from heat and cover pan for 30 seconds to melt
cheese.
Mix salsa and mayo and spread over omelet.
*Lettuce can be placed on plate under omelet instead if desired.
Breakfast BLT Roll-ups
Serves:1,8,10,8
CarbsPerServing:(3g net carbs)340 Calories (kcal); 31g Total
Fat; (79% calories from fat); 14g Protein; 4g Carbohydrate; 1g
fiber;51mg Cholesterol; 565mg Sodium
Prep Time:5 minutes
Effort:Easy
Ingredients:
4 each romaine lettuce leaves
1 tablespoon mayonnaise
3 slices bacon -- cooked crisp and crumbled
4 tablespoons shredded cheddar cheese
1/2 small roma tomato -- diced
How to Prepare:
Shred 2 of the romaine leaves. Mix shredded lettuce, mayo, cheese,
bacon and tomato. Add a little salt and pepper to taste.
Fill remaining 2 romaine leaves w/mixture, fold and enjoy.
Wonder Waffles
Serves:you get two waffles about 4x4 from
it
CarbsPerServing:6.5 carbs
Effort:Easy
Ingredients:
I got this from another sight and tried it, it is so good.
Haven't tried it with any zero carb syrup yet. Just butter or cream
cheese4 large eggs
2 Tbls. heavy cream
2 Tbls. water (0 carbs)
1 Tsp. vanilla extract
2 Pkt. Splenda (or 2 tsp. powdered Splenda)
2 or 3 ounces of crushed pork rinds
1/4 Tsp. ground cinnamon
3 Tbls. melted butter
How to Prepare:
Beat the eggs then add the cream, water, and vanilla extract and
beat some more. Mix the Splenda with the cinnamon and then add that
to the eggs. (Mixing the cinnamon with the Splenda before adding
helps to keep the cinnamon from clumping up as much.) When well
blended mix in the ground pork rinds.
Let the mixture sit for a couple of minutes until it thickens. Then
stir and check the consistency. It should be quite thick, but not to
thick to spoon easily. If too thick, add a little water. If too
thin, add a little bit more pork rinds. Just before you're ready to
put into waffle iron, stir in about 2/3 of the melted butter.
Mock Danish (stovetop)
Serves:1,8,8
Prep Time:10 minutes
Effort:Easy
Ingredients:
3 oz cream cheese
1 egg, beaten
1/4 tsp vanilla extract
dash of cinnamon
1 packet Splenda
How to Prepare:
Heat the cream cheese in a small saucepan at low-medium heat till it
is melted and creamy, stirring constantly. Then, add the beaten egg,
and begin whisking the mixture to really mix it well. It will
thicken as it cooks. Continue whisking it, to keep it smooth. When
it starts to thicken, add the sweetener and seasonings. Let it cook
until it is very thick, thicker than pudding. When it holds its
shape on a spoon, it's done. Chill and eat.
Bacon cheese sandwich
Serves:As many as you want,4,2
CarbsPerServing:.6 per Atkins roll.
Effort:Easy
Ingredients:
Atkins new Diet Rev.Roll(.6c)
Bacon (0c)Cheddar cheese(0c)
How to Prepare:
fry a some bacon. Do not fry crisp. Take your "roll" lay bacon
across top till covered. Then sprinkle cheddar cheese on top. Bake
in oven till cheese is melted.
Mediterranean Frittata
Serves:6,10,10
CarbsPerServing:approx. 6
Prep Time:10 min
Effort:Easy
Ingredients:
8 pitted kalamata olives (black olives will do in a pinch)
1 med. zucchini, cut into 1/2" cubes (about 2 cups)
1 sweet red pepper, diced
1/2 cup chopped onion
1/4 cup olive oil9 large eggs, lightly beaten
1/2 (4 ounce) package crumbled feta cheese
1/3 cup thinly sliced fresh basil
1/2 tsp salt
1/2 tsp freshly ground pepper
1/3 cup freshly grated Parmesan cheese
basil sprigs for garnish
How to Prepare:
Cook first 4 ingredients in hot oil in a 10" ovenproof skillet over
med-high heat, stirring constantly, until vegetables are tender.
Combine eggs and next 4 ingredients; pour into skillet over
vegetables. Cover and cook over med-low heat 10 to 12 minutes or
until almost set. Remove from heat, and sprinkle with Parmesan
cheese.
Broil 5 1/2" from heat (with electric oven door partially opened) 2
to 3 minutes or until golden. Cut frittata into wedges; garnish, if
desired. Serve warm or at room temperature.
BREAKFAST EGG CASSEROLE
Serves:serves 9,1,10,9
CarbsPerServing:whole recipe 10-15 (?) depends on what all you
use
Prep Time:5 mins prep, 20-30 cooking
Effort:Easy
Ingredients:
6-12 EGGS
1/2 CUP CRUMPLED BACON
SALT AND PEPPER TO TASTE
GARLIC POWDER TO TASTE1/4 CUP ONION
1/4 CUP HOT PEPPERS (OPTION)
1/2 CUP BROCCOLI (OPTION)
2 TBSP HEAVY CREAM
How to Prepare:
IN A 9X13 PAN MIX ALL WITH A WHISK....BAKE AT 350 FOR 20-30 MINS
DEPENDING ON HOW MANY EGGS..... WHEN DONE SET SLICES OF CHEESE TO
MELT... WHEN COOL SLICE INTO 9 SLICE AND FREEZE THE REST FOR ANOTHER
DAY
Sweet Induction Breakfast
CarbsPerServing:5g total
Effort:Easy
Ingredients:
1/2 tablespoon butter
2 eggs
2 packets artificial sweetener2 tablespoons cream cheese
1 teaspoon heavy cream
1/2 teaspoon vanilla
How to Prepare:
Heat frying pan and allow butter to coat the bottom. Mix the 2 eggs
with a packet of sweetener in a small bowl and pour into frying pan.
DO NOT STIR EGGS--let them cook like an omelet.
In another small bowl mix the cream cheese, heavy cream, vanilla and
a packet of sweetener.
When the eggs are cooked, you can let them cool before adding the
cream mixture or let the mixture melt slightly onto the warm eggs.
Gently spread the cream mixture to cover the eggs (like tomato sauce
on a pizza). Using a spatula roll the egg "crepe" together like a
jelly roll. Ejoy!! Makes a nice snack or dessert, too!
Porridge (Cooked Oatmeal) Equivalent
CarbsPerServing:counts not provided
Effort:Easy
Ingredients:
1 egg
2 teaspoons protein powder -- soy, unflavored
half and half1/4 cup powdered nuts (macadamia -- walnut, whatever)
sweetner
How to Prepare:
As a note, just put the nuts into a blender and let it run enough to
chop them into a coarse powder.
Mix the protein powder and the egg in a small mixing bowl. Add an
equivalent volume of half and half, or cream. Mix. Put the bowl in
the microwave and cook on high for 1 1/2 minutes. Mix again, and
cook for 1 minute. Adjust the time so that the mixture is cooked and
not runny. Mix again until it has the consistancy of porridge.
Mix in the nuts. Add sweetner to taste, and add half and half as
typical on porridge. The result is pretty adequate with a slight
eggy taste.
Banana Nut Porridge
CarbsPerServing:5g carbs total
Effort:Easy
Ingredients:
2 Eggs
2 tablespoons water
2 tablespoons heavy cream
2 teaspoons sweetener
1 tablespoon psyllium
husks1 tablespoon butter
1/2 cap vanilla flavoring
1/2 cap banana flavoring
1 good shake cinnamon
1 light shake nutmeg
How to Prepare:
Beat all the ingredients,
leaving 1 tbl cream and 1
tsp sweetener as topping.
Melt the butter in a skillet
over medium heat, pour in
the egg mixture. Fold about
3 or 4 times. When the
eggs just set, remove from
heat & then put into bowl.
Sprinkle the remaining
sweetener & add cream
over the top.
In OWL a tbl of chopped
Walnuts is nice.
NOTES : Counts for
psyllium, vanilla, banana,
cinnamon and nutmeg not
included in totals.
Sweet Cinnamon Pancake
Serves:10,10
CarbsPerServing:5g carbs total
Effort:Easy
Ingredients:
2 eggs
1 ounce cream cheese
2 splenda packets -- (2 to 3)1 teaspoon heavy cream
1 teaspoon cinnamon -- (1
to 2)
butter
How to Prepare:
Melt cream cheese in
microwave. Mix in eggs,
splenda, cream and
cinnamon. Melt butter on a
frying pan and pour mixture
in. Fry on both sides until
brown.
TIPS - Try to get the
pancake as flat as possible
and brown it well, this will
"disguise" the eggy taste
and texture.
Top with butter and
low-carb syrup.
This is EXCELLENT for an
easy sweet snack!
FRENCH TOAST RECIPE
Serves:2
CarbsPerServing:3g per slice
Effort:Easy
Ingredients:
Two whole eggs
tsp cinnamon1 tbsp of Splenda granular
or 1 packet of Splenda
How to Prepare:
Combine ingredients.
Preheat skillet over medium
heat and add 2 tbsp of Life
Services High Oleic
Sunflower Oil.
Beat mixture thoroughly with
a fork and dip sliced Keto
Cinnamon Bread in batter
and fry until golden brown.
Enjoy
with Keto Syrup and/or Betta
Butta.
Breakfast Bread
CarbsPerServing:9g carbs total
Effort:Easy
Ingredients:
1/4 cup protein powder
1/2 cup carbo-lite bake mix
1/4 cup flax seeds -- ground
into 1/2C meal
3 large eggs
1/2 cup sour cream1/4 cup water
1/2 teaspoon salt
2 teaspoons baking powder
3 tablespoons melted
butter
How to Prepare:
Preheat oven to 350f. Spray
a standard 8" loaf pan (or
an 8x8x2 cake
pan) with cooking spray. Mix
dry ingredients in a large
bowl.
Beat eggs with a fork and
blend in butter, water and
sour cream.
Stir into dry ingredients until
just blended.
Pour into prepared pan and
bake: 30 minutes for
square pan and 40
minutes for loaf pan.
This bread is semi-sweet
because the carbo-lite bake
mix has splenda in it.
This bake mix is zero carb.
22g carbs; 11g fiber. The
flax seeds provide almost
all the fiber and
is a source of insoluable
fiber as I understand it. I
would subtract 9g from
the loaf total carbs leaving a
loaf w/ just 13g carbs total.
May add some cinnamon
and vanilla extract next time
for a more
sweet/homestyle taste:)
This only rose to the top of
the loaf pan, so it's not a big
loaf. I'm
also thinking that beating
the whites and folding them
in might increase the
volume for the rise. If you try
this, please let me know:)
Turkey Club Omelette
CarbsPerServing:9g total
Effort:Easy
Ingredients:
3 Eggs
1/4 cup cubed turkey breast
meat
2 strips bacon -- cooked
and chopped
2 tablespoons sour cream2 sprigs chives -- coarsely
chopped
2 slices tomato slices --
chopped
1/4 cup hollandaise sauce
How to Prepare:
Prep all of your ingredients
ahead of time. Cook the
eggs on one side and flip to
other side. Add ingredients
and fold or roll. Add
hollandaise sauce over the
top of omelette. (Knorr's
brand of hollandaise is by
far the best tasting we've
found).
Wagon Wheel Frittata
Serves:6
CarbsPerServing:5.33g
Effort:Easy
Ingredients:
1 tablespoon cooking oil
10 ounces frozen broccoli
spears
1 tablespoon water
4 ounces button
mushrooms -- drained
6 eggs2 tablespoons heavy cream
3 tablespoons water
1 1/2 teaspoons Italian
seasoning -- crushed
6 thin tomato slices -- about
1 med tomato
1/4 cup grated Parmesan
cheese
How to Prepare:
In a 10-inch omelet pan or
skillet over medium heat,
combine oil, broccoli, and
water. Cover and cook just
until broccoli can be broken
apart with a fork, about 3
minutes. Take pan off the
heat.
Arrange broccoli spears so
stems point to center of
pan. Set mushrooms,
rounded sides up, between
broccoli spears. In medium
bowl, thoroughly blend
eggs, milk, and seasoning.
Pour over broccoli. Cover
and cook over medium heat
until eggs are almost set.
Remove from heat.
Turkey and Ham Frittata
Serves:4
CarbsPerServing:7g
Effort:Average
Ingredients:
1 cup chopped cooked
turkey
1 cup chopped ham
6 eggs
3 tablespoons oil
2 medium tomatoes --
chopped1 cup button mushroom --
diced
4 shallots -- chopped
1/2 cup heavy cream
salt and ground black
pepper for seasoning
How to Prepare:
Put oil in large frying pan,
add turkey, ham and
mushrooms until
mushrooms are tender.
Add tomatoes and onions.
Cook, stirring for 2 minutes.
In a bowl whisk together
eggs, cream and
seasoning, then pour into
turkey and ham mixture in
pan. Cook gently until
mixture is firm - the top will
not be quite set. Place pan
under a hot griller to
complete cooking the top
for approx. 2 minutes.
Turn frittata on board and
cut into wedges.
This recipe is great when
you have all that leftover
turkey and ham.
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