well beaten. Add the cream cheese and diced jalapeño, season
black pepper
with pink salt and pepper, and beat again to combine.
¼ cup shredded Mexican
blend cheese
3. Pour the egg mixture into the prepared muffin tin, filling
each cup about two-thirds of the way up so they have room
Per Batch
to rise.
Calories: 955; Total Fat: 80g;
Carbs: 7g; Net Carbs: 6g;
4. Top each cup with some of the shredded cheese and a ring
Fiber: 1g; Protein: 53g
of jalapeño, and bake for 20 minutes.
Per Serving
5. Cool for 10 minutes, and serve hot.
Calories: 159; Total Fat: 13g;
Carbs: 1g; Net Carbs: 0g;
Fiber: 0g; Protein: 9g
SUBSTITUTION TIP If you don’t have jalapeños available, or you
don’t like spicy food, you can use bell peppers or another vegetable
with a little crunch, like asparagus.
26 THE EASY 5-INGREDIENT KETOGENIC DIET COOKBOOK
BACON AND EGG CAULIFLOWER HASH
You don’t need potatoes to make a delicious breakfast hash. Cauliflower, a low-carb vegetable, makes a great substitute. In this hash recipe, I’ve made the classic bacon-and-egg breakfast into an easy, complete, one-skillet breakfast.
30-MINUTE
1. In a large skillet over medium-high heat, cook the bacon on
ONE PAN
both sides until crispy, about 8 minutes. Transfer the bacon to
SERVES 2
a paper towel–lined plate to drain and cool for 5 minutes.
PREP 5 minutes
Transfer to a cutting board, and chop the bacon.
COOK 15 minutes
2. Turn the heat down to medium, and add the cauliflower,
6 bacon slices
garlic, and onion to the bacon grease in the skillet. Sauté
½ head cauliflower, cut into
for 5 minutes. If the pan gets dry, add the olive oil. You want
small florets
the cauliflower florets to just begin to brown before you add
2 garlic cloves, minced
the eggs.
1 medium onion, diced
3. Using a spoon, make 4 wells in the mixture in the skillet, and
4 large eggs
crack an egg into each well. Season the eggs and hash with pink
1 tablespoon olive oil,
if needed
salt and pepper. Cook the eggs until they set, about 3 minutes.
Pink salt
4. Sprinkle the diced bacon onto the hash mixture, and
Freshly ground
serve hot.
black pepper
INGREDIENT TIP
Per Batch
I buy precut cauliflower florets at Trader Joe’s
Calories: 790; Total Fat: 54g;
to save time and kitchen prep.
Carbs: 29g; Net Carbs: 21g;
Fiber: 8g; Protein: 50g
Per Serving
Calories: 395; Total Fat: 27g;
Carbs: 15g; Nets Carbs: 11g;
Fiber: 4g; Protein: 25g
SMOOTHIES & BREAKFASTS 27
BACON, SPINACH, AND
AVOCADO EGG WRAP
One morning I was planning to make an omelet when the idea of creating an egg wrap came to mind. The egg mixture is cooked like a flat omelet and acts like a crêpe or a tortilla to enclose the other ingredients. You can get creative with the wrapped ingredients; in this case I used bacon, spinach, and avocado.
30-MINUTE
1. In a medium skillet over medium-high heat, cook the bacon
SERVES 2
on both sides until crispy, about 8 minutes. Transfer the
PREP 10 minutes
bacon to a paper towel−lined plate.
COOK 10 minutes
2. In a medium bowl, whisk the eggs and cream, and season
6 bacon slices
with pink salt and pepper. Whisk again to combine.
2 large eggs
3. Add half the egg mixture to the skillet with the bacon grease.
2 tablespoons heavy
(whipping) cream
4. Cook the egg mixture for about 1 minute, or until set, then
Pink salt
flip with a spatula and cook the other side for 1 minute.
Freshly ground
5. Transfer the cooked-egg mixture to a paper towel–lined
black pepper
plate to soak up extra grease.
1 tablespoon butter,
if needed
6. Repeat steps 4 and 5 for the other half of the egg mixture.
1 cup fresh spinach (or
If the pan gets dry, add the butter.
other greens of your choice)
7. Place a cooked egg mixture on each of two warmed plates.
½ avocado, sliced
Top each with half of the spinach, bacon, and avocado slices.
Per Batch
8. Season with pink salt and pepper, and roll the wraps. Serve hot.
Calories: 672; Total Fat: 57g;
Carbs: 9g; Net Carbs: 4g;
Fiber: 5g; Protein: 33g
SUBSTITUTION TIP You can also make these wraps dairy-free,
without the heavy cream. Just add an extra egg.
Per Serving
Calories: 336; Total Fat: 29g;
Carbs: 5g; Net Carbs: 2g;
VARIATIONS
Fiber: 3g; Protein: 17g
Egg wraps provide an easy base for many different flavor
combinations:
• Chopped romaine lettuce provides a nice crunch to go
with the traditional bacon and tomato.
• For extra spice, add diced jalapeños or hot sauce to your
egg mixture, along with sausage links and shredded cheese.
28 THE EASY 5-INGREDIENT KETOGENIC DIET COOKBOOK
SMOKED SALMON AND
CREAM CHEESE ROLL-UPS
Salmon roll-ups are usually considered appetizers, but they also make a delicious breakfast.
These are inspired by bagels and lox, but without the carbohydrates.
30-MINUTE
1. Put the cream cheese, lemon zest, mustard, and scallions
ONE POT
in a food processor (or blender), and season with pink salt and
NO COOK
pepper. Process until fully mixed and smooth.
SERVES 2
2. Spread the cream-cheese mixture on each slice of smoked
PREP 25 minutes
salmon, and roll it up. Place the rolls on a plate seam-side down.
4 ounces cream cheese,
3. Serve immediately or refrigerate, covered in plastic wrap or
at room temperature
in a lidded container, for up to 3 days.
1 teaspoon grated
lemon zest
1 teaspoon Dijon mustard
SUBSTITUTION TIP You can substitute chopped fresh dill or capers
2 tablespoons chopped
for the scallions.
scallions, white and
green parts
Pink salt
Freshly ground
black pepper
1 (4-ounce) package
cold-smoked salmon
(about 12 slices)
Per Batch
Calories: 536; Total Fat: 44g;
Carbs: 8g; Net Carbs: 6g;
Fiber: 2g; Protein: 28g
Per Serving
Calories: 268; Total Fat: 22g;
Carbs: 4g; Net Carbs: 3g;
Fiber: 1g; Protein: 14g
SMOOTHIES & BREAKFASTS 29
BRUSSELS SPROUTS, BACON, AND EGGS
I’m guessing Brussels sprouts haven’t been on your breakfast menu before? They didn’t use to be on mine either, but now I love them any time of day. When mixed with eggs and bacon, they make a perfect br
eakfast that is healthy, beautiful, and super easy to make.
30-MINUTE
1. Preheat the oven to 400°F.
SERVES 2
2. In a medium bowl, toss the halved Brussels sprouts in
PREP 5 minutes
the olive oil, and season with pink salt and pepper.
COOK 20 minutes
3. Coat a 9-by-13-inch baking pan with cooking spray.
½ pound Brussels sprouts,
cleaned, trimmed,
4. Put the Brussels sprouts and bacon in the pan, and roast
and halved
for 12 minutes.
1 tablespoon olive oil
5. Take the pan out of the oven, and stir the Brussels sprouts
Pink salt
and bacon. Using a spoon, create 4 wells in the mixture.
Freshly ground
black pepper
6. Carefully crack an egg into each well.
Nonstick cooking spray
7. Season the eggs with pink salt, black pepper, and red
6 bacon slices, diced
pepper flakes.
4 large eggs
Pinch red pepper flakes
8. Sprinkle the Parmesan cheese over the Brussels sprouts
2 tablespoons grated
and eggs.
Parmesan cheese
9. Cook in the oven for 8 more minutes, or until the eggs
are cooked to your preference, and serve.
Per Batch
Calories: 802; Total Fat: 57g;
Carbs: 23g; Net Carbs: 14g;
SUBSTITUTION TIP You can omit the Parmesan cheese and
Fiber: 9g; Protein: 54g
use your favorite chopped salted nuts instead.
Per Serving
Calories: 401; Total Fat: 29g;
Carbs: 12g; Net Carbs: 7g;
Fiber: 5g; Protein: 27g
30 THE EASY 5-INGREDIENT KETOGENIC DIET COOKBOOK
BLT BREAKFAST SALAD
Salads are not just for lunch or dinner. A hearty salad can be an amazing way to start any day, and salads are quick and easy to put together. Personally, I can eat an oozing, gooey egg on anything, and mixed with the creamy avocado and crunchy bacon, it is the perfect way to start a day.
30-MINUTE
1. In a small saucepan filled with water over high heat, bring
SERVES 2
the water to a boil. Put the eggs on to softboil, turn the heat
PREP 10 minutes
down to medium-high, and cook for about 6 minutes.
COOK 5 minutes
2. While the eggs are cooking, toss the mixed greens with
2 large eggs
the olive oil and season with pink salt and pepper. Divide the
5 ounces organic
dressed greens between two bowls.
mixed greens
3. Top the greens with the avocado slices, grape tomatoes,
2 tablespoons olive oil
and bacon.
Pink salt
Freshly ground
4. When the eggs are done, peel them, halve them, and place
black pepper
two halves on top of each salad. Season with more pink salt
1 avocado, thinly sliced
and pepper and serve.
5 grape tomatoes, halved
6 bacon slices, cooked
SUBSTITUTION TIP Fresh spinach, or fresh kale trimmed and
and chopped
stemmed and massaged with olive oil to tenderize it, would also
be a delicious base for this salad.
Per Batch
Calories: 890; Total Fat: 77g;
Carbs: 36g; Net Carbs: 7g;
Fiber: 12g; Protein: 36g
Per Serving
Calories: 445; Total Fat: 39g;
Carbs: 18g; Net Carbs: 4g;
Fiber: 6g; Protein: 18g
SMOOTHIES & BREAKFASTS 31
CHEESY EGG AND SPINACH NEST
Cheesy egg nests are one of the easiest but most visually impressive breakfasts you can make.
In the skillet, surround a couple of sunny-side-up eggs with cheese to combine a crispy cheese edge with a gooey egg yolk. I’ve topped the nest with avocado, spinach, and Parmesan cheese for a delicious mixture of flavor and texture.
30-MINUTE
1. In a medium skillet over medium-high heat, heat the
ONE PAN
olive oil.
VEGETARIAN
2. Crack the eggs into the skillet right next to each other.
SERVES 1
PREP
3.
5 minutes
Season the eggs with pink salt and pepper.
COOK 10 minutes
4. When the egg whites start to set, after about 2 minutes,
1 tablespoon olive oil
sprinkle the mozzarella cheese around the entire perimeter of
2 large eggs
the eggs.
Pink salt
5. Add the diced avocado and chopped spinach to the
Freshly ground
cheese “nest.”
black pepper
½ cup shredded
6. Sprinkle the Parmesan cheese over the eggs and the nest.
mozzarella cheese
7. Cook until the edges of the mozzarella cheese just begin
½ avocado, diced
to brown and get crispy, 7 to 10 minutes.
¼ cup chopped
fresh spinach
8. Transfer to a warm plate and enjoy hot.
1 tablespoon grated
Parmesan cheese
SUBSTITUTION TIP You can use fresh flat-leaf Italian parsley
instead of spinach.
Per Serving
Calories: 563; Total Fat: 46g;
Carbs: 9g; Net Carbs: 4g;
Fiber: 5g; Protein: 31g
32 THE EASY 5-INGREDIENT KETOGENIC DIET COOKBOOK
KALE-AVOCADO EGG SKILLET
This skillet meal uses mushrooms and kale to provide a hearty base to the healthy fats in eggs and avocado. One-skillet egg dishes are a favorite of mine because I love the way all the flavors come together. Using low-carb vegetables instead of high-starch choices will give you a nourish-ing start to your day, without heaviness.
30-MINUTE
1. In a large skillet over medium heat, heat 1 tablespoon of
VEGETARIAN
olive oil.
SERVES 2
2. Add the mushrooms to the pan, and sauté for about
PREP 5 minutes
3 minutes.
COOK 10 minutes
3. In a medium bowl, massage the kale with the remaining
2 tablespoons olive
1 tablespoon of olive oil for 1 to 2 minutes to help tenderize it.
oil, divided
Add the kale to the skillet on top of the mushrooms, then place
2 cups sliced mushrooms
the slices of avocado on top of the kale.
5 ounces fresh kale,
stemmed and sliced
4. Using a spoon, create 4 wells for the eggs. Crack one egg into
into ribbons
each well. Season the eggs and kale with pink salt and pepper.
1 avocado, sliced
4 large eggs
5. Cover the skillet and cook for about 5 minutes, or until the
Pink salt
eggs reach your desired degree of doneness.
Freshly ground
6. Serve hot.
black pepper
SUBSTITUTION TIP You can add asparagus, tomatoes, or another
Per Batch
Calories: 813; Total Fat: 68g;
keto-friendly vegetable to the kale if you wish.
Carbs: 26g; Net Carbs: 12g;
Fiber: 13g; Protein: 35g
Per Serving
Calories: 407; Total Fat: 34g;
Carbs: 13g; Net Carbs: 6g;
Fiber: 7g; Protein: 18g
SMOOTHIES & BREAKFASTS 33
EGG-IN-
A-HOLE BREAKFAST BURGER
A burger for breakfast is just plain fun and feels a little rebellious. And everyone knows a gooey egg makes any burger better! Vital Farms Pasture-Raised Eggs are my favorite. This burger is topped with crispy bacon, melted Cheddar cheese, and spicy Sriracha Mayo (page 170) for the perfect breakfast feast. If I haven’t made any Sriracha Mayo, I often use Spicy Red Pepper Miso Mayo, which is dairy-free.
30-MINUTE
1. In a large skillet over medium-high heat, cook the bacon on
ONE PAN
both sides until crispy, about 8 minutes. Transfer the bacon to
SERVES 2
a paper towel−lined plate.
PREP 5 minutes
2. Form the ground beef into two burger patties. Use a small
COOK 15 minutes
glass or cookie cutter to cut out the middle of each (like a donut).
4 bacon slices
Take the cut-out meat and add it to the edges of the two burgers.
6 ounces ground beef
Season the meat with pink salt and pepper.
Pink salt
3. In the skillet still set over medium-high heat, melt the butter.
Freshly ground
Add the burger patties, cook the first side for 2 minutes, and
black pepper
then flip.
2 tablespoons butter
2 large eggs
4. Crack an egg into the middle of each burger, and cook until
2 slices Cheddar cheese
the whites are set, 1 to 2 minutes. Season the eggs with pink
1 tablespoon Sriracha Mayo
salt and pepper.
(page 170)
5. Top each egg with 1 slice of Cheddar cheese, turn the heat
Per Batch
off, and cover the skillet to melt the cheese, about 2 minutes.
Calories: 1155; Total Fat: 95g;
6.
Carbs: 3g; Net Carbs: 3g;
Transfer the burgers to two plates, top each with two bacon
Fiber: 0g; Protein: 68g
slices and some of the sriracha mayo, and serve.
Per Serving
Calories: 578; Total Fat: 48g;
SUBSTITUTION TIP You can replace the Cheddar cheese with
Carbs: 2g; Net Carbs: 2g;
avocado and the butter with olive oil if you are not eating dairy.
Fiber: 0g; Protein: 34g
34 THE EASY 5-INGREDIENT KETOGENIC DIET COOKBOOK
CREAM CHEESE AND COCONUT FLOUR
PANCAKES OR WAFFLES
I experimented with several cream-cheese pancake recipes before I settled on this one. These pancakes have that authentic, puffy pancake feel. You can use the batter on a skillet or griddle for pancakes or in a waffle iron for waffles.
30-MINUTE
TO MAKE PANCAKES
VEGETARIAN
1. In a food processor (or blender), process the eggs, cream
SERVES 2 (6 pancakes,
cheese, stevia, baking powder, and coconut flour until
3 waffles)
thoroughly combined.
PREP 5 minutes
2. Mix in some add-ins (see Variations) if desired.
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