Directions:
Arrange chicken breasts on a lined baking sheet, season with salt and pepper, introduce in the oven and cook at 425 degrees F for 25 minutes.
Shred the meat using 2 forks, put it in a bowl, add hot sauce and the ghee and toss well.
In another bowl, mix the eggs with salt, pepper and green onions and stir.
Divide the eggs mix into 6 muffin cups, divide the chicken meat as well, introduce in the oven and cook at 425 degrees F and cook for 30 minutes.
Serve for breakfast.
Enjoy!
Nutrition: calories 261, fat 3, fiber 7, carbs 16, protein 8
Lemon Thyme Muffins
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 12
Ingredients:
1 cup bacon, chopped
4 eggs
½ cup ghee, melted
3 cups almond flour
2 teaspoons thyme, chopped
1 teaspoon baking soda
1 teaspoon lemon juice
A pinch of salt and black pepper
Directions:
In a bowl, combine the melted ghee with the flour, thyme, baking soda, lemon juice, salt and pepper and whisk well.
Add egg, whisk and divide into muffin cups.
Introduce the muffins in the oven and cook at 350 degrees F for 20 minutes.
Divide the muffins between plates and serve for breakfast.
Enjoy!
Nutrition: calories 261, fat 4, fiber 8, carbs 14, protein 9
Beef Hash
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 4
Ingredients:
2 cups corned beef, cooked and chopped
2 garlic cloves, minced
½ cup beef stock
1 tablespoon olive oil
A pinch of salt and black pepper
1 yellow onion, chopped
1 pound radish, chopped
Directions:
Heat up a pan with the oil over medium heat, add garlic and onion, stir and cook for 3 minutes.
Add radish, salt, pepper and stock, stir and cook for 5 minutes more.
Add beef, stir, cook for 7 minutes, divide between plates and serve for breakfast.
Enjoy!
Nutrition: calories 311, fat 4, fiber 7, carbs 18, protein 7
Brussels Sprouts Breakfast Mix
Preparation time: 10 minutes
Cooking time: 8 minutes
Servings: 3
Ingredients:
3 eggs, whisked
12 ounces Brussels sprouts
2 garlic cloves, minced
2 ounces, pancetta, chopped
2 shallots, chopped
1 and ½ tablespoons apple cider vinegar
1 tablespoon ghee, melted
A pinch of salt and black pepper
Directions:
Heat up a pan with the ghee over medium-high heat, add garlic, shallots, vinegar, salt and pepper, stir and cook for 3 minutes.
Add pancetta, Brussels sprouts and eggs, toss, cook for 5 minutes, divide between plates and serve for breakfast.
Enjoy!
Nutrition: calories 281, fat 6, fiber 8, carbs 18, protein 7
Green Breakfast Smoothie
Preparation time: 5 minutes
Cooking time: 0 minutes
Servings: 6
Ingredients:
4 cups water
1/3 cup pineapple, peeled and chopped
1 cup lettuce, torn
2 tablespoons parsley, chopped
1 tablespoon ginger, grated
1 cup cucumber, peeled and chopped
½ cup kiwi, peeled and chopped
½ avocado, peeled, cored and chopped
Directions:
In your blender, mix the water with the pineapple, lettuce, parsley, ginger, cucumber, kiwi and avocado, blend well, divide into glasses and serve for breakfast.
Enjoy!
Nutrition: calories 199, fat 2, fiber 3, carbs 9, protein 5
Avocado Smoothie
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 2
Ingredients:
1 cup coconut milk
1 tablespoon chia seeds
1 small avocado, peeled and pitted
1 scoop protein powder
1 teaspoon stevia
1 tablespoon coconut oil, melted
4 ice cubes
1 and ½ tablespoon cocoa nibs
Directions:
In your blender, combine the milk with chia seeds, avocado, protein powder, stevia, coconut oil, ice and cocoa nibs, pulse well, divide into glasses and serve for breakfast.
Enjoy!
Nutrition: calories 181, fat 3, fiber 4, carbs 11, protein 6
Bell Pepper, Eggs and Sausage Mix
Preparation time: 10 minutes
Cooking time: 30 minutes
Servings: 4
Ingredients:
8 eggs, whisked
1 tablespoon olive oil
1 yellow onion, chopped
1 pound pork sausage, chopped
1 tablespoon garlic, minced
A pinch of salt and black pepper
3 yellow bell peppers, chopped
Directions:
Heat up a pan with the oil over medium-high heat, add onion and garlic, stir and cook for 2-3 minutes.
Add pork sausage, salt, pepper and bell peppers, stir and cook for 5 minutes more.
Add the eggs, toss, introduce in the oven and cook at 350 degrees F for 20 minutes.
Slice, divide between plates and serve for breakfast.
Enjoy!
Nutrition: calories 301, fat 7, fiber 4, carbs 16, protein 8
Creamy Spinach Pie
Preparation time: 10 minutes
Cooking time: 40 minutes
Servings: 4
Ingredients:
10 ounces spinach, torn
2 cups mushrooms, chopped
1 red bell pepper, chopped
1 and ½ cups cheddar cheese, shredded
8 eggs
Cooking spray
1 cup coconut cream
2 tablespoons spring onions, chopped
A pinch of salt and black pepper
½ cup almond flour
¼ teaspoons baking soda
Directions:
In a bowl, mix the eggs with the cream, spring onions, salt, pepper, almond flour and baking soda and whisk.
Add cheddar, bell pepper, mushrooms and spinach, toss, pour into a pie pan greased with cooking spray, introduce in the oven and cook at 350 degrees F for 40 minutes.
Slice, divide between plates and serve for breakfast.
Enjoy!
Nutrition: calories 321, fat 6, fiber 6, carbs 16, protein 11
Arugula and Roasted Peppers Frittata
Preparation time: 10 minutes
Cooking time: 30 minutes
Servings: 4
Ingredients:
8 eggs
A pinch of salt and black pepper
½ cup almond milk
1 teaspoon basil, dried
4 cups baby arugula
1 and ¼ cup roasted red peppers, chopped
½ cup red onion, chopped
¾ cup goat cheese, crumbled
Cooking spray
Directions:
In a bowl, mix the eggs with milk, basil, salt, pepper, peppers, onion and arugula and whisk well.
Grease a pan with the cooking spray, spread the eggs mix, top with the cheese, introduce in the oven and cook at 350 degrees F for 30 minutes.
Slice, divide between plates and serve for breakfast.
Enjoy!
Nutrition: calories 269, fat 3, fiber 6, carbs 16, protein 8
Sausage Casserole
Preparation time: 10 minutes
Cooking time: 30 minutes
Servings: 4
Ingredients:
6 sausages, sliced
3 carrots, chopped
4 eggs, whisked
2 tablespoons tomato sauce
1 teaspoon sweet paprika
10 ounces canned tomatoes, chopped
A pinch of salt and black pepper
Directions:
In a pan, combine the sausages with the carrots, tomato sauce, paprika, tomatoes, salt and pepper and stir.
Add the eggs, whisk everything, introduce in the oven and cook at 370 degrees F for 30 minutes.
Slice, divide between plates and serve.
Enjoy!
Nutrition: calories 287, fat 6, fiber 5, carbs 16, protein 11
Green Onions Omelet
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 4
Ingredients:
4 eggs, whisked
½ teaspoon olive oil
A pinch of salt and black pepper
6 green onions, chopped
1 cup almond milk
Directions:
Heat up a pan with the oil over medium-high heat, add eggs, salt, pepper, onions and almond milk, whisk a bit, spread into the pan, cook for 10 minutes, divide between plates and serve for breakfast.
Enjoy!
Nutrition: calories 270, fat 10, fiber 6, carbs 9, protein 15
Bok Choy and Eggs Mix
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 4
Ingredients:
1 teaspoon red chili flakes
2 red bell peppers, chopped
½ teaspoon chili powder
1 tablespoon olive oil
A pinch of salt and black pepper
3 bunches bok choy, trimmed and chopped
1 teaspoon ginger, grated
4 eggs, whisked
Directions:
Heat up a pan with the oil over medium-high heat, add bell peppers, stir and cook for 2-3 minutes.
Add chili flakes, chili powder, salt, pepper, bok choy and ginger, stir and cook for 5 minutes more.
Add the eggs, toss, cook for 7 minutes, divide between plates and serve.
Enjoy!
Nutrition: calories 208, fat 14, fiber 5, carbs 11, protein 14
Breakfast Chia Pudding
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 3
Ingredients:
2 tablespoons coffee
2 cups water
1/3 cup chia seeds
¼ cup coconut cream
1 tablespoon stevia
1 tablespoon vanilla extract
2 tablespoons chocolate chips
¼ cup coconut cream
Directions:
Heat up a small pot with the water over medium heat, bring to a boil, add coffee, simmer for 15 minutes, take off heat and strain into a bowl,
Add vanilla extract, coconut cream, stevia, chocolate chips and chia seeds, stir well, cover, leave aside for 10 minutes, divide into bowls and serve cold for breakfast.
Enjoy!
Nutrition: calories 200, fat 4, fiber 4, carbs 9, protein 5
Apple Bowls
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 3
Ingredients:
2 apples, cored and chopped
2 cups coconut milk
½ cup flax meal
½ teaspoon vanilla extract
1 tablespoon stevia
¼ cup walnuts, chopped
Directions:
Heat up a small pot with the milk over medium heat, add apples, flax meal, vanilla, stevia and walnuts, stir, cook for 15 minutes, divide into bowls and serve for breakfast.
Enjoy!
Nutrition: calories 200, fat 4, fiber 6, carbs 12, protein 6
Mexican Bowls
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 6
Ingredients:
4 ounces canned green chilies, chopped
3 tomatoes, chopped
1 green bell pepper, chopped
1 yellow onion, chopped
1 red bell pepper, chopped
½ teaspoon oregano, dried
2 teaspoons chili powder
A pinch of salt and black pepper
1 tablespoon olive oil
Directions:
Heat up a pan with the oil over medium heat, add the onion, bell peppers, tomatoes, oregano, salt, pepper and chili powder, stir and cook for 10 minutes.
Add chilies, stir, cook for 10 minutes, divide into bowls and serve.
Enjoy!
Nutrition: calories 200, fat 7, fiber 2, carbs 11, protein 11
Almond Squash Bowls
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 4
Ingredients:
½ cup walnuts, soaked for 12 hours and drained
½ cup almonds
1 butternut squash, peeled and cubed
1 teaspoon cinnamon powder
1 tablespoon stevia
1 cup almond milk
Directions:
In a pot, combine the walnuts with almonds, squash, cinnamon, stevia and milk, stir, bring to a simmer, cook for 15 minutes, divide into bowls and serve.
Enjoy!
Nutrition: calories 202, fat 3, fiber 7, carbs 14, protein 6
Quick Cauliflower Mix
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 2
Ingredients:
1 egg, whisked
A pinch of salt and black pepper
2 cups cauliflower florets
1 red bell pepper, chopped
1 tablespoon onion, chopped
½ tablespoon olive oil
1 tablespoon goat cheese, crumbled
Directions:
Heat up a pan with the oil over medium heat, add the onion, stir and cook for 1-2 minutes.
Add cauliflower, bell pepper, salt and pepper, stir and cook for 7 minutes.
Add the egg and the cheese, toss, cook for 2 minutes more, divide between plates and serve for breakfast.
Enjoy!
Nutrition: calories 200, fat 4, fiber 7, carbs 11, protein 9
Taco Bowls
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 6
Ingredients:
1 cup celery, 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
Directions:
In a bowl, mix eggs with onion, jalapeno, celery, ham, salt, pepper, chili powder and taco seasoning, stir and pour into a casserole.
Introduce in the oven and cook at 380 degrees F for 20 minutes.
Slice, divide between plates and serve for breakfast.
Enjoy!
Nutrition: calories 233, fat 4, fiber 6, carbs 10, protein 7
Bacon, Sausage and Ham Casserole
Preparation time: 10 minutes
Cooking time: 35 minutes
Servings: 4
Ingredients:
½ cup coconut milk
A pinch of salt and black pepper
6 eggs, whisked
4 bacon slices, chopped
1 cup sausage, chopped
½ cup ham, chopped
2 green onions, chopped
1 cup cheddar cheese, shredded
Cooking spray
Directions:
In a bowl, mix eggs with salt, pepper, milk, sausage, bacon, ham, green onions and cheese, stir well and pour into a casserole greased with cooking spray.
Introduce in the oven and cook at 350 degrees F for 35 minutes.
Enjoy!
Nutrition: calories 271, fat 3, fiber 3, carbs 15, protein
6
Almond Waffles
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 4
Ingredients:
5 eggs, yolks and whites separated
3 tablespoons almond milk
1 teaspoon baking powder
3 tablespoons stevia
4 tablespoons coconut flour
2 teaspoon vanilla extract
4 ounces ghee, melted
Directions:
In a bowl, whisk egg whites with your mix
In another bowl mix flour with stevia, baking powder, egg yolks, vanilla, ghee, milk and egg whites and stir gently everything.
Divide the mix into your waffle iron and cook until the waffles are done.
[2018] Complete Keto Diet Cookbook Page 4