4 ounces cheddar cheese, shredded
1 teaspoon garlic powder
A pinch of salt and black pepper
2 tablespoons water
Directions:
Set your instant pot on sauté mode, add bacon, stir and cook for a couple of minutes.
Add garlic powder, salt, pepper, water and parsley and stir.
Add celeriac, stir, cover and cook on Manual for 7 minutes.
Divide between plates and serve for breakfast.
Enjoy!
Nutrition: calories 164, fat 3, fiber 2, carbs 6, protein 7
Meat Quiche
Preparation time: 10 minutes
Cooking time: 30 minutes
Servings: 4
Ingredients:
½ cup coconut milk
A pinch of salt and black pepper
6 eggs, whisked
4 bacon slices, cooked and crumbled
1 cup sausage, ground and cooked
½ cup ham, chopped
2 green onions, chopped
1 cup cheddar cheese, shredded
1 cup water
Directions:
In a bowl, mix eggs with salt, pepper, milk, sausage, bacon, ham, green onions and cheese and stir well.
Pour this into a soufflé dish and spread.
Add the water to your instant pot, add the trivet, add soufflé dish inside, cover pot and cook on High for 30 minutes.
Serve hot for breakfast.
Enjoy!
Nutrition: calories 200, fat 3, fiber 3, carbs 6, protein 6
Cinnamon Oatmeal
Preparation time: 10 minutes
Cooking time: 5 minutes
Servings: 2
Ingredients:
1 and ½ cups water
½ cup coconut, unsweetened and flaked
½ teaspoon cinnamon powder
2 apples, cored, peeled and chopped
¼ teaspoon ginger powder
Stevia to the taste
Directions:
In your instant pot, mix water with coconut, cinnamon, apples, ginger and stevia to the taste, stir, cover and cook on High for 5 minutes.
Stir again, divide into bowls and serve for breakfast.
Enjoy!
Nutrition: calories 172, fat 4, fiber 2, carbs 6, protein 6
Cauliflower Congee
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 4
Ingredients:
1 cup cauliflower rice
3 cups veggie stock
2 cups bok choy, chopped
2 tablespoons ginger, grated
2 cups shitake mushrooms, chopped
2 garlic cloves, minced
1 cup water
1 tablespoon coconut aminos
Directions:
In your instant pot, mix cauliflower rice with veggie stock, bok choy, mushrooms, garlic, water and aminos, stir, cover and cook on Manual for 20 minutes.
Divide into bowls and serve for breakfast.
Enjoy!
Nutrition: calories 183, fat 3, fiber 2, carbs 6, protein 3
Breakfast Avocado Cups
Preparation time: 10 minutes
Cooking time: 5 minutes
Servings: 4
Ingredients:
2 avocados, cut into halves and pitted
1 cup water
A drizzle of olive oil
1 tablespoon chives, chopped
A pinch of salt and black pepper
4 eggs
Directions:
Arrange all avocado cups on a cutting board and drizzle some olive oil over them.
Crack an egg into each avocado cup, season with salt and pepper and sprinkle chives all over.
Add the water to your instant pot, add the trivet, add avocado cups inside, cover and cook on High for 5 minutes.
Divide avocado cups between plates and serve for breakfast.
Enjoy!
Nutrition: calories 200, fat 3, fiber 3, carbs 7, protein 5
Smoked Salmon and Shrimp Breakfast
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 4
Ingredients:
1 cup mushrooms, sliced
4 ounces salmon, smoked and chopped
4 ounces shrimp, deveined
A pinch of salt and black pepper
4 bacon slices, chopped
½ cup coconut cream
Directions:
Set your instant pot on sauté mode, add bacon, stir and cook for 2 minutes,
Add mushrooms, stir and cook for 1 minute more.
Add salmon, shrimp, salt, pepper and coconut cream, stir, cover and cook on High for 5 minutes.
Divide into bowls and serve for breakfast.
Enjoy!
Nutrition: calories 180, fat 3, fiber 1, carbs 5, protein 8
Beef Breakfast Pie
Preparation time: 10 minutes
Cooking time: 30 minutes
Servings: 8
Ingredients:
½ onion, chopped
1 keto pie crust
1 small red bell pepper, chopped
1 pound beef, ground
8 eggs
1 and ½ cups water
A pinch of salt and black pepper
1 tablespoon Italian seasoning
A handful cilantro, chopped
1 teaspoon olive oil
1 teaspoon baking soda
Directions:
Set your instant pot on sauté mode, add the oil, heat it up, add beef, salt, pepper and Italian seasoning, stir and brown for 2 minutes.
Add bell pepper and onion, stir and cook for 2 minutes more.
Add baking soda and eggs, stir, cook for 3 minutes more and transfer to a bowl.
Fill your piecrust with this mix and spread it well.
Add the water to your instant pot, add the steamer basket, add pie inside, cover and cook on High for 20 minutes.
Leave the pie to cool down, sprinkle cilantro on top, slice and serve for breakfast.
Enjoy!
Nutrition: calories 258, fat 4, fiber 5, carbs 6, protein 5
Delicious Breakfast Skillet
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 4
Ingredients:
8 ounces mushrooms, chopped
2 tablespoons veggie stock
A pinch of salt and black pepper
1 pound pork, minced
1 tablespoon olive oil
½ teaspoon garlic powder
½ teaspoon basil, dried
2 tablespoons Dijon mustard
2 zucchinis, chopped
Directions:
Set your instant pot on sauté mode, add oil, heat it up, add mushrooms, stir and sauté for 2 minutes.
Add zucchini, salt, pepper, pork meat, garlic powder and basil, stir and cook for 3 minutes more.
Add mustard and stock, stir, cover and cook on High for 15 minutes.
Divide between plates and serve for breakfast.
Enjoy!
Nutrition: calories 180, fat 5, fiber 2, carbs 5, protein 6
Pork Sausage Quiche
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 5
Ingredients:
12 ounces pork sausage, chopped
Salt and black pepper to the taste
2 teaspoons coconut cream
2 tablespoons parsley, chopped
10 mixed cherry tomatoes, halved
6 eggs
2 tablespoons parmesan, grated
2 cups water
5 eggplant slices
Directions:
Spread sausage pieces on the bottom of a baking dish and add eggplant and cherries over them.
In a bowl, mix eggs with salt, pepper, parmesan, parsley and cream, whisk well and pour over sausage mixture.
Add the water to your instant pot, add the steamer basket, add the baking dish inside, cover a
nd cook on High for 20 minutes.
Leave quiche to cool down a bit, slice and serve.
Enjoy!
Nutrition: calories 240, fat 6, fiber 3, carbs 6, protein 7
Sausage, Leeks and Eggs Casserole
Preparation time: 10 minutes
Cooking time: 25 minutes
Servings: 4
Ingredients:
1 pound sausage, chopped
¼ cup coconut milk
4 asparagus stalks, chopped
1 leek, chopped
8 eggs, whisked
1 tablespoon dill, chopped
A pinch of salt and black pepper
¼ teaspoon garlic powder
1 tablespoon olive oil
1 and ½ cups water
Directions:
Set your instant pot on sauté mode, add sausage, stir and brown for 3 minutes.
Add asparagus and leek, stir and cook for 2 minutes more.
In a bowl, mix eggs with garlic powder, salt, pepper, milk and dill and whisk well.
Add sausage and veggie mix and stir.
Drizzle the oil in a baking dish and add eggs and sausage mix.
Add the water to your instant pot, add the trivet, add baking dish inside, cover and cook on High for 20 minutes.
Slice, divide between plates and serve for breakfast.
Enjoy!
Nutrition: calories 240, fat 5, fiber 3, carbs 5, protein 14
Almond Porridge
Preparation time: 5 minutes
Cooking time: 7 minutes
Servings: 2
Ingredients:
1 teaspoon cinnamon powder
A pinch of nutmeg, ground
A pinch of cloves, ground
A pinch of cardamom, ground
½ cup almonds, ground
1 teaspoon stevia
¾ cup coconut cream
Directions:
In your instant pot, mix almonds with cream, stevia, cardamom, cloves, nutmeg and cinnamon, stir, cover and cook on High for 7 minutes.
Divide into 2 bowls and serve for breakfast.
Enjoy!
Nutrition: calories 163, fat 5, fiber 2, carbs 4, protein 8
Almond and Chia Breakfast
Preparation time: 5 minutes
Cooking time: 5 minutes
Servings: 2
Ingredients:
2 tablespoons almonds, chopped
1 tablespoon chia seeds
2 tablespoon pepitas, roasted
1/3 cup coconut milk
1/3 cup water
A handful blueberries
Directions:
In your food processor, mix pepitas with almonds and pulse them well.
In your instant pot, mix chia seeds with water and coconut milk and stir.
Add pepitas mix, stir, cover pot and cook on High for 5 minutes.
Add blueberries, toss a bit, divide into 2 bowls and serve for breakfast.
Enjoy!
Nutrition: calories 150, fat 1, fiber 2, carbs 4, protein 2
Nuts Bowl
Preparation time: 5 minutes
Cooking time: 5 minutes
Servings: 1
Ingredients:
1 teaspoon pecans, chopped
1 teaspoon walnuts, chopped
1 teaspoon almonds, chopped
1 teaspoon pistachios, chopped
1 teaspoon pine nuts, chopped
1 teaspoon sunflower seeds
1 teaspoon stevia
1 teaspoon pepitas, raw
2 teaspoons raspberries
1 cup coconut milk
Directions:
In your instant pot, mix pecans with walnuts, almonds, pistachios, pine nuts, sunflower seeds, pepitas and stevia and stir.
Add milk, stir, cover pot and cook on High for 5 minutes.
Add raspberries, toss a bit, transfer to a bowl and serve for breakfast.
Enjoy!
Nutrition: calories 100, fat 1, fiber 2, carbs 2, protein 4
Kale and Prosciutto Muffins
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 4
Ingredients:
½ cup coconut milk
6 eggs
1 tablespoon olive oil
Salt and black pepper to the taste
¼ cup kale, chopped
8 prosciutto slices
¼ cup chives, chopped
1 and ½ cups water
Directions:
In a bowl, mix eggs with milk, chives, salt, pepper and kale and whisk well.
Grease a muffin tray with the oil, line with prosciutto slices and pour eggs and kale mix over them.
Add the water to your instant pot, add the trivet, add muffin tray inside, cover pot and cook on High for 15 minutes.
Leave muffins to cool down a bit, divide between plates and serve for breakfast.
Enjoy!
Nutrition: calories 130, fat 1, fiber 1, carbs 2, protein 7
Bacon Muffins
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 12
Ingredients:
1 cup bacon, chopped
A pinch of salt and black pepper
1 and ½ cups water
½ cup ghee, melted
3 cups coconut flour
1 teaspoon baking soda
4 eggs
2 teaspoons lemon zest, grated
Directions:
In a bowl, mix flour with baking soda, eggs, lemon zest, ghee, salt, pepper and bacon, stir well and pour into a greased muffin tray.
Add the water to your instant pot, add the trivet, add muffin tray inside, cover and cook on High for 20 minutes.
Leave muffins to cool down a bit, divide between plates and serve them for breakfast.
Enjoy!
Nutrition: calories 173, fat 3, fiber 2, carbs 5, protein 6
Cheddar and Parmesan Muffins
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 6
Ingredients:
2 tablespoons olive oil
2 cups water
2 tablespoon parmesan, grated
1 cup cheddar cheese, grated
1 egg
½ teaspoon oregano, dried
¼ teaspoon baking soda
1 cup coconut flour
A pinch of salt and black pepper
½ cup coconut milk
Directions:
In a bowl, mix flour with oregano, salt, pepper, parmesan, baking soda, milk, oil, egg and cheddar cheese, stir really well and pour into a greased muffin tray.
Add the water to your instant pot, add the trivet, and the muffin tray inside, cover and cook on High for 15 minutes.
Sprinkle parmesan over muffins, introduce them in a preheated broiler, broil for 5 minutes, divide them between plates and serve for breakfast.
Enjoy!
Nutrition: calories 160, fat 1, fiber 2, carbs 3, protein 6
Eggs and Turkey
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 4
Ingredients:
4 avocado slices
A pinch of salt and black pepper
4 bacon slices, cooked
4 turkey breast slices, already cooked
2 tablespoons olive oil
4 eggs, whisked
2 tablespoons veggie stock
Directions:
Set your instant pot on sauté mode, add bacon, brown on both sides and transfer to a plate.
Add the oil to your instant pot, heat it up, add eggs, salt, pepper and veggie stock, stir, cover and cook on High for 5 minutes.
Divide turkey and bacon slices among 4 plates.
Divide eggs and avocado slices as well and serve for breakfast.
Enjoy!
Nutrition: calories 155, fat 2, fiber 2, carbs 4, protein 6
Chia Pudding
Preparation time: 2 minutes
&n
bsp; Cooking time: 3 minutes
Servings: 4
Ingredients:
½ cup chia seeds
2 cups coconut milk
¼ cup almonds, chopped
¼ cup coconut, unsweetened and shredded
4 teaspoons stevia
Directions:
Put chia seeds in your instant pot, add milk, almonds, coconut and stevia, stir, cover and cook on High for 3 minutes.
Divide into bowls and serve for breakfast.
Enjoy!
Nutrition: calories 140, fat 1, fiber 1, carbs 2, protein 3
Pumpkin Spread
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 4
Ingredients:
2 apples, peeled, cored and chopped
20 ounces pumpkin puree
[2017] Ketogenic Instant Pot Cookbook Page 14