Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 2
Ingredients:
1 egg, whisked
A pinch of salt and black pepper
2 cups cauliflower, riced
1 teaspoon red bell pepper, chopped
1tablespoon onion, chopped
1 teaspoon green bell pepper, chopped
½ tablespoon olive oil
1 cup water
1 small block onion and chives cheese, grated
Directions:
Set your instant pot on sauté mode, add the oil heat it up, add onion, stir and cook for 2 minutes.
Add cauliflower rice, red and green bell pepper, stir, cook for 1 minute more and transfer everything to a bowl.
Cool this down, add salt, pepper and egg and whisk everything.
Pour this into a greased baking dish and sprinkle onion and chives cheese all over.
Clean your instant pot, add the water, and the trivet, and the dish with the cauliflower mix inside, cover pot and cook on High for 6 minutes.
Divide between 2 plates and serve for breakfast.
Enjoy!
Nutrition: calories 100, fat 4, fiber 2, carbs 8, protein 5
Delicious Breakfast Meatloaf
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 4
Ingredients:
1 pound Italian sausage
4 ounces cream cheese
6 eggs
1 tablespoon ghee
2 cups water
1 small yellow onion, chopped
2 tablespoons scallions, chopped
1 cup cheddar cheese, shredded
Directions:
In a bowl, mix sausage with half of the cheese, eggs, onion and scallions and stir really well.
Grease a loaf pan with the ghee, add sausage mixture and spread evenly.
Add the rest of the cream cheese and sprinkle cheddar cheese on top.
Add the water to your instant pot, add the steamer basket, add loaf pan inside, cover pot and cook on High for 15 minutes.
Take loaf pan out of the instant pot, introduce in preheated broiler and broil for 5 minutes.
Slice, divide between plates and serve for breakfast.
Enjoy!
Nutrition: calories 200, fat 4, fiber 2, carbs 8, protein 7
Cajun Breakfast Hash Browns
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 2
Ingredients:
2 tablespoons olive oil
1 small onion, chopped
2 tablespoons garlic, minced
1 pound cauliflower, riced
1 teaspoon Cajun seasoning
8 ounces pastrami, shaved
2 tablespoons veggie stock
1 small green bell pepper, chopped
Directions:
Set your instant pot on sauté mode, add the oil and heat it up.
Add onion, stir and cook for 2 minutes.
Add garlic and cauliflower, stir and cook for 2 minutes more.
Add pastrami, green bell pepper and Cajun seasoning, stir and cook for 2 minutes.
Add stock, cover and cook on High for 4 minutes.
Divide between plates and serve for breakfast.
Enjoy!
Nutrition: calories 182, fat 4, fiber 2, carbs 4, protein 7
Eggs and Chives
Preparation time: 10 minutes
Cooking time: 2 minutes
Servings: 3
Ingredients:
3 tablespoons ghee
3 tablespoons cream cheese
3 eggs
1 tablespoon chives, chopped
A pinch of salt and black pepper
1 cup water
Directions:
Divide grease 3 ramekins with the ghee and divide cream cheese in each.
Crack an egg into each ramekin, season with a pinch of salt and black pepper and sprinkle chives on top.
Add the water to your instant pot, add the steamer basket, add ramekins inside, cover and cook on High for 2 minutes.
Serve hot.
Enjoy!
Nutrition: calories 163, fat 4, fiber 2, carbs 7, protein 6
Eggs and Cheese Breakfast
Preparation time: 10 minutes
Cooking time: 16 minutes
Servings: 4
Ingredients:
2 cup cauliflower, riced
6 bacon slices, chopped
6 eggs
¼ cup coconut milk
½ cup cheddar cheese, shredded
A pinch of salt and black pepper
1 small yellow onion, chopped
1 and ½ cups water
Directions:
Set your instant pot on sauté mode, add bacon, stir and cook for 2 minutes.
Add onion, stir and cook for 2 minutes more.
Add cauliflower rice, stir and cook for 2 minutes.
In a bowl, mix eggs with cheese, salt, pepper, coconut milk and the veggie mix, stir everything and pour into a heatproof dish.
Clean your instant pot, add the water and the trivet, add the baking dish inside, cover and cook on High for 10 minutes.
Divide between plates and serve.
Enjoy!
Nutrition: calories 182, fat 3, fiber 6, carbs 7, protein 7
Breakfast Blueberry Cake
Preparation time: 10 minutes
Cooking time: 30 minutes
Servings: 4
Ingredients:
2 cups coconut flour
Zest from 1 lemon, grated
2 teaspoons baking powder
½ cup ghee
¾ cup stevia
1 teaspoon vanilla extract
1 egg
½ cup coconut milk
2/3 cup water
2 cups blueberries
Directions:
In a bowl, mix ghee with flour, baking powder, lemon zest and stevia and stir well.
Add egg, vanilla and coconut milk and stir really well.
Add blueberries, stir gently and pour into a cake pan.
Add the water to your instant pot, add the steamer basket, add cake pan inside, cover pot and cook on Manual for 30 minutes.
Divide between plates and serve for breakfast.
Enjoy!
Nutrition: calories 172, fat 4, fiber 3, carbs 7, protein 7
Egg Casserole
Preparation time: 10 minutes
Cooking time: 25 minutes
Servings: 4
Ingredients:
2 cups water
1 yellow onion, chopped
1 and ½ cups ham, chopped
2 cups cheddar cheese, shredded
10 eggs
1 cup coconut milk
A pinch of salt and black pepper
A drizzle of olive oil
Directions:
Spray a baking dish with olive oil.
In a bowl, mix onion with ham, cheese, eggs, coconut milk, salt and pepper and stir well.
Pour this into the baking dish and spread evenly.
Add the water to your instant pot, add the steamer basket, add the baking dish inside, cover and cook on Manual for 25 minutes.
Slice, divide between plates and serve for breakfast.
Enjoy!
Nutrition: calories 192, fat 4, fiber 2, carbs 6, protein 8
Breakfast Pancake
Preparation time: 10 minutes
Cooking time: 45 minutes
Servings: 4
Ingredients:
2 cups coconut flour
2 tablespoons stevia
2 eggs
2 teaspoons baking powder
1 and ½ cups coconut milk
A drizzle of olive oil
Directions:
In a bowl, mix eggs with stevia and milk and whisk well.
Add flour and baking powder and stir everything well again.
Grease your instant pot with the oil, add t
he batter, spread into the pot, cover and cook on Low for 45 minutes.
Slice pancake, divide between plates and serve for breakfast.
Enjoy!
Nutrition: calories 182, fat 3, fiber 2, carbs 6, protein 8
Tomato and Spinach Eggs
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 6
Ingredients:
½ cup coconut milk
A pinch of salt and black pepper
12 eggs
3 cups spinach, chopped
1 cup tomato, chopped
3 green onions, chopped
¼ cup parmesan, grated
1 and ½ cups water
A drizzle of olive oil
Directions:
In a bowl, mix eggs with salt, pepper, milk, green onion, spinach and tomato and stir well.
Grease a baking dish with the olive oil, pour eggs mix, spread and sprinkle parmesan on top.
Add the water to your instant pot, add the steamer basket, add baking dish inside, cover and cook on High for 20 minutes.
Divide between plates and serve for breakfast.
Enjoy!
Nutrition: calories 183, fat 4, fiber 4, carbs 7, protein 8
Breakfast Frittata
Preparation time: 10 minutes
Cooking time: 30 minutes
Servings: 4
Ingredients:
1 cup coconut cream
4 eggs
10 ounces canned green chilies
A pinch of salt and black pepper
½ teaspoon cumin, ground
1 cup Mexican cheese, shredded
¼ cup cilantro, chopped
2 cups water
Directions:
In a bowl, mix eggs with coconut cream, salt, pepper, chilies, cumin and half of the cheese, stir well and pour this into a round pan.
Add the water to your instant pot, add the trivet, place pan inside, cover and cook on High for 20 minutes.
Spread the rest of the cheese and the cilantro over frittata, introduce in a preheated broiler for 5 minutes, slice and serve.
Enjoy!
Nutrition: calories 254, fat 6, fiber 1, carbs 6, protein 14
Mexican Breakfast Casserole
Preparation time: 10 minutes
Cooking time: 25 minutes
Servings: 8
Ingredients:
1 pound sausage, ground
8 eggs, whisked
1 red bell pepper, chopped
1 red onion, chopped
½ cup green onions, chopped
½ cup coconut flour
1 cup cotija cheese, shredded
1 cup mozzarella cheese, shredded
1 tablespoon cilantro, chopped
Directions:
Set your instant pot on sauté mode, add sausage, stir and cook for 3 minutes.
Add eggs, bell pepper, onion, green onions, coconut flour, cotija and mozzarella cheese, stir, cover and cook on High for 20 minutes.
Add cilantro, stir your mix gently, divide between plates and serve for breakfast.
Enjoy!
Nutrition: calories 265, fat 3, fiber 6, carbs 8, protein 8
Burrito Casserole
Preparation time: 10 minutes
Cooking time: 13 minutes
Servings: 6
Ingredients:
2 pound celeriac, peeled and cubed
4 eggs
¼ cup yellow onion, chopped
1 jalapeno, chopped
6 ounces ham, chopped
A pinch of salt and black pepper
¼ teaspoon chili powder
¾ teaspoon taco seasoning
Keto salsa for serving
1 cup water+ 1 tablespoon
Directions:
In a bowl, mix eggs with onion, jalapeno, celeriac, ham, salt, pepper, chili powder and taco seasoning and stir.
Add 1 tablespoon water, stir again and pour everything into a casserole.
Add the water to your instant pot, add the trivet, and casserole, cover pot and cook on Manual for 13 minutes.
Divide between plates and serve for breakfast with some keto salsa on top.
Enjoy!
Nutrition: calories 213, fat 4, fiber 6, carbs 7, protein 7
Breakfast Oatmeal
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 2
Ingredients:
¼ cup chia seeds
¼ cup coconut, unsweetened and shredded
1/3 coconut, flaked
1/3 cup almonds, flaked
½ cup coconut milk
1 teaspoon vanilla extract
1 cup water
2 tablespoons swerve
Directions:
In your instant pot, mix coconut with almonds, coconut milk, vanilla, water and swerve, stir, cover and cook on High for 6 minutes.
Add chia seeds, stir, cover the pot and leave it aside for 4 minutes more.
Divide into bowls and serve for breakfast.
Enjoy!
Nutrition: calories 173, fat 3, fiber 4, carbs 5, protein 6
Chocolate Oatmeal
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 4
Ingredients:
1 cup coconut milk
2 and ½ tablespoon cocoa powder
4 cups water
2 cups coconut, shredded
1 teaspoon vanilla extract
1 teaspoon cinnamon powder
10 ounces cherries, pitted
Directions:
In your instant pot, mix coconut milk with water, cocoa powder, coconut, vanilla extract, cinnamon and cherries, stir, cover and cook on High for 10 minutes.
Stir your chocolate oatmeal once again, divide into bowls and serve for breakfast.
Enjoy!
Nutrition: calories 183, fat 4, fiber 2, carbs 5, protein 7
Blueberry and Yogurt Bowl
Preparation time: 10 minutes
Cooking time: 6 minutes
Servings: 1
Ingredients:
1/3 cup coconut milk
1/3 cup coconut, unsweetened and flaked
1/3 cup yogurt
1/3 cup blueberries
1 tablespoon chia seeds
½ teaspoon stevia
¼ teaspoon vanilla extract
A sprinkle of cinnamon powder
1 and ½ cups water
Directions:
In a heatproof jar, mix coconut milk with coconut, yogurt, blueberries, chia, stevia, vanilla and cinnamon, stir well and cover with tin foil.
Put the water in your instant pot, add the jar, cover and cook on High for 6 minutes.
Transfer blueberry mix to a bowl and serve.
Enjoy!
Nutrition: calories 152, fat 3, fiber 3, carbs 4, protein 6
Breakfast Cauliflower Pudding
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 6
Ingredients:
2 cups coconut milk
1 and ¼ cups water
1 cup cauliflower rice
¾ cup coconut cream
2 tablespoons swerve
1 teaspoon vanilla extract
Directions:
In your instant pot, mix coconut milk with water, swerve and cauliflower rice, stir, cover and cook on High for 10 minutes.
Add cream and vanilla extract, stir, divide into bowls and serve for breakfast.
Enjoy!
Nutrition: calories 153, fat 3, fiber 2, carbs 6, protein 7
Scotch Eggs
Preparation time: 10 minutes
Cooking time: 12 minutes
Servings: 4
Ingredients:
1 pound sausage, ground
4 eggs
1 tablespoon olive oil
2 cups water
Directions:
Put 1 cup water in your instant pot, add the steamer basket, add eg
gs inside, cover, cook on High for 6 minutes, transfer eggs to a bowl filled with ice water, cool them down and peel.
Divide sausage mix into 4 pieces, place them on a cutting board and flatten them.
Divide eggs on sausage mix, wrap well and shape 4 balls.
Add the oil to your instant pot, set on sauté mode, heat it up, add scotch eggs and brown them on all sides.
Clean the pot, add 1 cup water, and the steamer basket, and scotch eggs inside, cover the pot and cook on High for 6 minutes.
Serve them for breakfast.
Enjoy!
Nutrition: calories 192, fat 4, fiber 2, carbs 4, protein 7
Celeriac and Bacon Breakfast
Preparation time: 10 minutes
Cooking time: 9 minutes
Servings: 6
Ingredients:
2 teaspoons parsley, dried
3 bacon strips
2 pounds celeriac, peeled and cubed
[2017] Ketogenic Instant Pot Cookbook Page 13