weekends, I love to make large keto breakfasts. These breakfast
recipes will show you how you can take some of your favorite
morning dishes, such as sugar- and carb-filled smoothies and
pancakes, and turn them into easy, keto-friendly options.
17
Bulletproof Coffee 19
Berry-Avocado Smoothie 20
Almond Butter Smoothie 21
Blackberry-Chia Pudding 22
Double-Pork Frittata 23
Sausage Breakfast Stacks 24
Spicy Breakfast Scramble 25
Bacon-Jalapeño Egg Cups 26
Bacon and Egg Cauliflower Hash 27
Bacon, Spinach, and Avocado Egg Wrap 28
Smoked Salmon and Cream Cheese Roll-Ups 29
Brussels Sprouts, Bacon, and Eggs 30
BLT Breakfast Salad 31
Cheesy Egg and Spinach Nest 32
Kale-Avocado Egg Skillet 33
Egg-in-a-Hole Breakfast Burger 34
Cream Cheese and Coconut Flour Pancakes or Waffles 35
Pancake “Cake” 37
Breakfast Quesadilla 38
Cream Cheese Muffins 39
18
BULLETPROOF COFFEE
Bulletproof Coffee is a staple beverage in a lot of keto diets. I love it and honestly feel like Wonder Woman after I drink a cup. One of the biggest benefits for me is being able to extend my Bulletproof intermittent fast because the fat-filled coffee keeps me satiated until lunchtime. If you are not using Bulletproof Coffee for fasting and instead would like to add protein or collagen, you can do that as well.
30-MINUTE
1. Pour the hot coffee into the blender.
ONE PAN
NO COOK
2. Add the oil powder and butter, and blend until thoroughly
mixed and frothy.
SERVES 1
PREP
3.
5 minutes
Pour into a large mug and enjoy.
1½ cups hot coffee
2 tablespoons MCT oil
VARIATIONS
powder or Bulletproof
If you want to add protein to your Bulletproof Coffee, here are a
Brain Octane Oil
couple of suggestions. If you are intermittent fasting, you don’t
2 tablespoons
want to add protein because it will end your fast. If you aren’t
butter or ghee
fasting, then try these easy ways to create a more filling break-
fast drink:
Per Serving
• Raw egg: To add protein, replace the MCT oil powder with
Calories: 463; Total Fat: 51g;
1 raw egg. Sounds weird, I know, but the egg adds an appeal-
Carbs: 0g; Net Carbs: 0g;
ing creamy texture, and although the hot coffee cooks the
Fiber: 0g; Protein: 1g
egg, I promise there will be no hint of cooked proteins.
• Protein and collagen powder: You could also add a scoop
or two of protein powder. I like Perfect Keto Collagen, which
has a great chocolate flavor that is especially tasty in coffee.
The Keto Collagen Powder contains grass-fed collagen, MCT
oil powder, and protein powder. The collagen is a good
anti-inflammatory addition.
• Spiced: Add 1 teaspoon of cinnamon and a little sweetener
to your Bulletproof mixture for a delicious spiced version.
INGREDIENT TIP If you're new to the keto diet, you will want to
start slow with the Brain Octane Oil. It is powerful, so you’ll want
to work your way up to 2 tablespoons over the course of a
few weeks.
SMOOTHIES & BREAKFASTS 19
BERRY-AVOCADO SMOOTHIE
This smoothie is my favorite. It’s so delicious, and it’s filled with healthy fat, potassium, magnesium, and fiber. Use the liquid stevia if you prefer sweeter smoothies.
30-MINUTE
1. In a blender, combine the coconut milk, protein powder,
ONE PAN
avocado, spinach, berries, ice, and stevia (if using).
NO COOK
VEGETARIAN
2. Blend until thoroughly mixed and frothy.
SERVES 2
3.
Pour into a very tall glass and enjoy.
PREP 5 minutes
INGREDIENT TIP Adding avocado to a smoothie recipe may
1 cup unsweetened full-fat
sound unusual, but it adds nutrition and healthy fat and contributes
coconut milk
a creamy smoothness.
1 scoop Perfect Keto
Exogenous Ketone Powder
in peaches and cream
½ avocado
1 cup fresh spinach
½ cup berries, fresh or
frozen (no sugar added
if frozen)
½ cup ice cubes
¼ teaspoon liquid stevia
(optional)
Per Batch
Calories: 709; Total Fat: 68g;
Carbs: 27g; Net Carbs: 14g;
Fiber: 12g; Protein: 8g
Per Serving
Calories: 355; Total Fat: 40g;
Carbs: 16g; Net Carbs: 8g;
Fiber: 6g; Protein: 4g
20 THE EASY 5-INGREDIENT KETOGENIC DIET COOKBOOK
ALMOND BUTTER SMOOTHIE
My daughter feels like she is drinking a milkshake when I make this smoothie for her, but it is very healthy. I love knowing that I can give her something delicious that is also powering her body and mind for hours and hours. Add the liquid stevia, a natural sweetener, if you prefer sweeter smoothies.
30-MINUTE
1. In a blender, combine the coconut milk, protein powder,
ONE PAN
avocado, almond butter, berries, ice, and stevia (if using).
NO COOK
VEGETARIAN
2. Blend until thoroughly mixed and frothy.
SERVES 2
3.
Pour into a very tall glass and enjoy.
PREP 5 minutes
INGREDIENT TIP You can add 1 teaspoon of turmeric powder
1 cup unsweetened full-fat
to boost this smoothie’s anti-inflammatory power. Or you can add
coconut milk
1 tablespoon of chia seeds that have been soaked in coconut milk
1 scoop Perfect Keto
for at least 20 minutes. The seeds will add extra fiber, iron, calcium,
Exogenous Ketone Powder
and omega-3 fatty acids to the smoothie.
in chocolate sea salt
½ avocado
2 tablespoons
almond butter
½ cup berries, fresh or
frozen (no sugar added
if frozen)
½ cup ice cubes
¼ teaspoon liquid stevia
(optional)
Per Batch
Calories: 892; Total Fat: 85g;
Carbs: 31g; Net Carbs: 17g;
Fiber: 14g; Protein: 14g
Per Serving
Calories: 446; Total Fat: 43g;
Carbs: 16g; Net Carbs: 9g;
Fiber: 7g; Protein: 7g
SMOOTHIES & BREAKFASTS 21
BLACKBERRY-CHIA PUDDING
I developed this recipe one day when I had a can of coconut milk in my pantry and wanted to find a new way to use it. I reached out to my lovely Instagram followers, and someone suggested I make chia pudding. I whipped up the pudding using blackberries, which are a great low-carb option and they add a lot of great flavor and texture. This sweet treat could be a dessert, but I also enjoy it as a super-delicious breakfast. Loaded with fiber, iron, calcium, and omega-3 fatty acids, chia seeds are one of the most nutritious foods on the planet. It’s puzzling that such a tiny food can have so many health benefits, right? The chia seeds soak in the coconut milk and
soften overnight to help set the pudding mixture. Chia seeds help slow digestion, and the fat content of this dish helps keep you feeling satisfied for hours.
ONE PAN
1. In a food processor (or blender), process the coconut milk,
NO COOK
stevia, and vanilla until the mixture starts to thicken.
VEGETARIAN
2. Add the blackberries, and process until thoroughly mixed
SERVES 2
and purple. Fold in the chia seeds.
PREP 10 minutes, plus
overnight to set
3. Divide the mixture between two small cups with lids, and
refrigerate overnight or up to 3 days before serving.
1 cup unsweetened full-fat
coconut milk
1 teaspoon liquid stevia
COOKING TIP The first time I made this recipe, I tried whisking
the mixture by hand in a bowl instead of using a food processor
1 teaspoon vanilla extract
or blender, assuming it would thicken overnight, but it did not.
½ cup blackberries, fresh
So using a food processor or blender is a must.
or frozen (no sugar added
if frozen)
¼ cup chia seeds
Per Batch
Calories: 873; Total Fat: 75g;
Carbs: 46g; Net Carbs: 15g;
Fiber: 30g; Protein: 15g
Per Serving
Calories: 437; Total Fat: 38g;
Carbs: 23g; Net Carbs: 8g;
Fiber: 15g; Protein: 8g
22 THE EASY 5-INGREDIENT KETOGENIC DIET COOKBOOK
DOUBLE-PORK FRITTATA
I love a frittata. I used to always make them with cheese, but one day I was out of cheese and decided to just add heavy whipping cream. The recipe ended up so fluffy and delicious that I have never gone back. For this recipe, I use all-natural pork lard, available from Fatworks as well as most butchers, or you can use the lard from bacon.
30-MINUTE
1. Preheat the oven to 375°F. Coat a 9-by-13-inch baking pan
SERVES 4
with the butter.
PREP 5 minutes
2. In a large bowl, whisk the eggs and cream together. Season
COOK 25 minutes
with pink salt and pepper, and whisk to blend.
1 tablespoon butter or
3. Pour the egg mixture into the prepared pan. Sprinkle the
pork lard
pancetta in and distribute evenly throughout.
8 large eggs
1 cup heavy
4. Tear off pieces of the prosciutto and place on top, then
(whipping) cream
sprinkle with the dill.
Pink salt
5. Bake for about 25 minutes, or until the edges are golden and
Freshly ground
black pepper
the eggs are just set.
4 ounces pancetta, chopped
6. Transfer to a rack to cool for 5 minutes.
2 ounces prosciutto,
7. Cut into 4 portions and serve hot.
thinly sliced
1 tablespoon chopped
fresh dill
COOKING TIP You can use a greased muffin tin with this recipe to
create individual egg bites. Just make sure to evenly distribute all
Per Batch
the ingredients among the muffin cups.
Calories: 1747; Total Fat: 154g;
Carbs: 10g; Net Carbs: 10g;
Fiber: 0g; Protein: 83g
VARIATIONS
The great part about a frittata is that you can add so many other
Per Serving
ingredients to it. Here are a few variations you can try, but have
Calories: 437; Total Fat: 39g;
fun coming up with your own combinations from whatever is in
Carbs: 3g; Net Carbs: 3g;
your fridge:
Fiber: 0g; Protein: 21g
• Browned sausage and fresh spinach.
• Chopped bacon, sliced fresh mushrooms, and fresh spinach.
• Sliced black olives, sliced red peppers, and chopped fresh
parsley.
• Diced ham, sliced green peppers, and sliced scallions.
SMOOTHIES & BREAKFASTS 23
SAUSAGE BREAKFAST STACKS
The best part about making keto-friendly breakfasts is how many simple ingredients can be combined to give you the perfect healthy fat–filled meal. Sausage patties topped with mashed avocado and a gooey, sunny-side-up egg is the perfect start to a morning.
30-MINUTE
1. Preheat the oven to 375°F.
SERVES 2
2. In a medium bowl, mix well to combine the ground
PREP 10 minutes
pork, garlic powder, and onion powder. Form the mixture
COOK 15 minutes
into 2 patties.
8 ounces ground pork
3. In a medium skillet over medium-high heat, melt
½ teaspoon garlic powder
1 tablespoon of ghee.
½ teaspoon onion powder
4.
2 tablespoons ghee,
Add the sausage patties and cook for 2 minutes on each
divided
side, until browned.
2 large eggs
5. Transfer the sausage to a baking sheet. Cook in the oven
1 avocado
for 8 to 10 minutes, until cooked through.
Pink salt
6. Add the remaining 1 tablespoon of ghee to the skillet.
Freshly ground
black pepper
When it is hot, crack the eggs into the skillet and cook without
disturbing for about 3 minutes, until the whites are opaque
Per Batch
and the yolks have set.
Calories: 1066; Total Fat: 88g;
Carbs: 14g; Net Carbs: 5g;
7. Meanwhile, in a small bowl, mash the avocado.
Fiber: 9g; Protein: 57g
8. Season the eggs with pink salt and pepper.
Per Serving
Calories: 533; Total Fat: 44g;
9. Remove the cooked sausage patties from the oven.
Carbs: 7g; Net Carbs: 3g;
Fiber: 5g; Protein: 29g
10. Place a sausage patty on each of two warmed plates.
Spread half of the mashed avocado on top of each sausage
patty, and top each with a fried egg. Serve hot.
SUBSTITUTION TIP You can use precooked frozen sausage patties
for an even quicker breakfast. Just make sure they are sugar-free.
24 THE EASY 5-INGREDIENT KETOGENIC DIET COOKBOOK
SPICY BREAKFAST SCRAMBLE
A breakfast scramble is one of those meals you can make with a variety of ingredients.
This one is inspired by Mexican flavors, but you can just as easily make one with Italian- or Mediterranean-inspired flavors. The Mexican chorizo, a spicy sausage, provides the zesty meat base to this scramble, and with creamy eggs, cheese, and scallions, this easy breakfast will keep you satisfied for hours. I use pepper Jack cheese for extra spice.
30-MINUTE
1. In a large skillet over medium-high heat, melt the ghee.
SERVES 2
Add the sausage and sauté, browning for about 6 minutes,
PREP 5 minutes
until cooked through.
COOK 10 minutes
2. In a medium bowl, whisk the eggs until frothy.
2 tablespoons ghee
3. Add the cream, and season with pink salt and pepper.
6 ounces Mexican chorizo
Whisk to blend thoroughly.
or other spicy sausage
6 large eggs
4. Leaving the fat in the skillet, push the sausage to one side.
2 tablespoons heavy
Add the egg mixture to the other side of the skillet and heat
(whipping) cream
&nb
sp; until almost cooked through, about 3 minutes.
Pink salt
5. When the eggs are almost done, mix in half of the shredded
Freshly ground
black pepper
cheese.
½ cup shredded cheese,
6. Mix the eggs and sausage together in the skillet. Top
like pepper Jack, divided
with the remaining shredded cheese and the scallions.
½ cup chopped scallions,
white and green parts
7. Spoon onto two plates and serve hot.
Per Batch
SUBSTITUTION TIP If you can’t find Mexican chorizo, you can
Calories: 1700; Total Fat: 139g;
use regular ground beef and spices like garlic powder, cumin,
Carbs: 13g; Net Carbs: 11g;
and oregano.
Fiber: 1g; Protein: 91g
Per Serving
VARIATIONS
Calories: 850; Total Fat: 70g;
Carbs: 7g; Net Carbs: 6g;
To take this scramble to the next level, you can add some toppings
Fiber: 1g; Protein: 46g
that will elevate the flavor profile and add healthy fat:
• Top the scramble with ½ sliced avocado, a diced jalapeño,
and a dollop of sour cream.
• Top the scramble with 1 tablespoon of salsa, 1 tablespoon
of sliced black olives, and 1 tablespoon of chopped fresh
cilantro leaves.
SMOOTHIES & BREAKFASTS 25
BACON-JALAPEÑO EGG CUPS
Bacon egg cups are the perfect keto breakfast, snack, or even side dish. The crispy bacon on the outside, mixed with the creamy egg middle and spicy jalapeño, will start your day with a kick.
The cream cheese mixed with bits of jalapeño pepper provides just the right amount of heat.
30-MINUTE
TO MAKE THE BACON
Makes 6 egg cups
1. Preheat the oven to 375°F.
PREP 5 minutes
2. While the oven is warming up, heat a large skillet
COOK 25 minutes
over medium-high heat. Add the bacon slices and cook
FOR THE BACON
partially, about 4 minutes. Transfer the bacon to a paper
6 bacon slices
towel−lined plate.
1 tablespoon butter
3. Coat six cups of a standard muffin tin with the butter. Place
FOR THE EGGS
a partially cooked bacon strip in each cup to line the sides.
2 jalapeño peppers
TO MAKE THE EGGS
4 large eggs
1. Cut one jalapeño lengthwise, seed it, and mince it. Cut the
2 ounces cream cheese,
at room temperature
remaining jalapeño into rings, discarding the seeds. Set aside.
Pink salt
2. In a medium bowl, beat the eggs with a hand mixer until
Freshly ground
Keto5Ingredient_9781939754448.indb Page 4