Keto Breakfast

Phony Macaroni and Cheese

1 lb. tofu, firm – well-drained * 2 cups cheddar cheese 2 eggs 1/4 cup heavy cream salt and pepper – to taste onion and garlic – to taste nutmeg – to taste dry mustard – to taste cayenne – to taste

*Make sure you employ the firmest tofu available for this recipe. You may also want to be open-handed with the spices and use some extra sharp cheese to enliven the normally bland flavor of tofu.

Drain tofu well, ensuring to squeeze out all extra moisture, and slice through small pieces (use a French fry cutter or equivalent for consistent sizes). During a separate bowl, mix together eggs, cream and cheese. Stir tofu pieces into mixture and add seasonings as desired. Transfer mixture to a casserole dish or greased pie plate and bake at 375 for 30 – 45 minutes or until golden brown.

Yields 4 servings Total Net carbs: 2.6 grams per serving

Strawberry Crepes

Butter (enough to fry crepes) 3 large eggs 2/3 cup heavy cream 3 tablespoons Dr. Atkins Bake Mix 4 tablespoons sugar substitute 1/8 teaspoon almond extract 1/4 teaspoon vanilla extract 1/2 teaspoon orange zest grated

Strawberry filling: 2 cups strawberries, washed, hulled and sliced 6 tablespoons Sugar Twin sugar substitute

Prepare a significant, 8 inch skillet or crepe pan with heated butter. Whisk all crepe ingredients together in mixing bowl. Once the butter stops foaming, pour 1/6 crepe mixture into skillet, ensuring to hide the bottom evenly. Cook until bottom is browned and top is set. Use a spatula to flip the crepe and brown the opposite. Once done, transfer to a paper towel. Repeat this procedure with remaining batter and butter.

Next, make the filling by combining the strawberries with the sugar substitute and about 1⁄4 tablespoon of the mixture on each crepe. Add light whipped cream to taste and garnish with the remaining strawberries.

Harvest 6 servings Total net carbs: 6.6 grams per serving

Orange Nut Muffins

6 eggs, separated 1/4 Teaspoon cream of tartar 8 Splenda packets 1/4 cup soy flour 1/4 cup walnuts, ground 1 Teaspoon orange extract, divided 1 Tablespoon Brown Sugar Twin 4 ounces cream cheese 1/4 cup heavy cream 8 Splenda packets 1 Teaspoon orange extract

Mix the egg whites with tartar cream and 4 splenda packages and beat until the eggs are solid. Sprinkle 1⁄2 teaspoon of orange extract. In a separate bowl, whisk the egg yolks with 4 splenda containers and 1 tablespoon of twin brown sugar. Add 1⁄2 teaspoon of orange extract. Add 1 tablespoon of egg yolk mixture to the egg yolk mixture, stir well, then pour the whole egg yolk mixture into the egg white. Fold in a quarter cup of soy flour and nuts. Put the mixture in 12 cups of greased muffin and bake in 350 for 15 minutes. Lower the oven temperature to 325 and bake for another 15 minutes.

Yield 12 servings Total net carbs: 2.3 grams per serving

Fried Eggs with Red Wine Vinegar

1 Tablespoon butter 4 eggs 1⁄2 Teaspoon salt 1/8 Teaspoon pepper 1/8 Teaspoon marjoram 2 Teaspoons red wine vinegar 1⁄2 Teaspoon parsley

Break eggs in a skillet on half a tablespoon of melted butter. Add spices and cook until white. Lay eggs on serving dishes. Melt half the remaining spoon of butter and heat for 2 minutes. Add red wine vinegar and let the mixture simmer for another minute. Pour eggs. Garnish with parsley

Harvest 2 servings Total net carbs: 1 gram per serving

Sausage and Egg Muffins

Sausage and Egg breakfast Muffins 123 steps to goal your morning keto diet

6 oz Ital. sausage 6 eggs 1/8 cup heavy cream 3 oz cheese

Preheat the oven to 350. Sprinkle large muffin molds with a cooking spray. Cut the sausage links and put them in the tin. Mix the eggs with the cream, salt and pepper. Pour over cans over the sausage. Sprinkle with 1⁄2 cheese, put a remaining layer of the egg mixture and put the cheese on top again. Bake for about 20 minutes or until the eggs are tender.

Produce 3 servings of total net carbs: 2.3 grams per serving

Zucchini Muffins

1 cup Atkins Bake Mix 1 cup finely ground almonds 1-1/2 cups granular sugar substitute 2 Teaspoons cinnamon 1 Teaspoon salt 1 Teaspoon baking soda 1⁄2 Teaspoon baking powder 1⁄2 cup canola oil 4 eggs 1 medium zucchini, coarsely grated 1 Teaspoon vanilla extract

Preheat the oven to 350. Whisk all dry ingredients in a large bowl. Mix damp ingredients, including zucchini, together in a medium bowl. Stir the moist ingredients in a dry mixture slowly and mix well. Pour the mixture into an 8 x 4 greased loaf mold or greased muffin tins, depending on your preference. Bake for about an hour until golden brown and toothpaste.

Produce about 12 servings of pure carbs: 3.5 grams per serving

Baked Eggs and Bacon

6 slices of bacon 6 eggs 1 non stick muffin pan

For each cup of pie, take one slice of bacon and wrap it around 4 fingers to form it in a circle. Put in a cup of muffins. Break the eggs in the center. Repeat for each serving. Put the muffin tray in the oven and bake in 350 for 40 minutes.

Produce 6 portions of total net carbs: 1 gram per serving

Breakfast Burrito

1/4 cup mushrooms 1/4 cup zucchini 1/3 cup tomato 1 clove garlic 2 eggs dash cayenne pepper dash chili powder 2 Tbsp salsa 2 low carb tortilla shells mexican cheese blend

Mince garlic and chop tomatoes, zucchini and mushrooms. Pour mixture into eggs, add pepper and chili powder. My heart until mixed. The mixture is added to the pan and suspended until soft. Put the stake in the low-carb tortilla shell, sprinkle it with cheese and sauce.

2 servings

Total net carbs: 6 grams per serving

Spinach and Cheese Omelet

Non stick cooking spray 4 Eggs Salt Cayenne Pepper 1⁄4 shredded sharp cheddar cheese 1 Tablespoon fresh chives, flat-leaf parsley or chervil 2/3 cup red pepper relish (see recipe)

Light 8-inch non-stick frying pan with cooking spray and heat over medium high heat. In a mixing bowl, whisk eggs together, 1 piece of salt and 1 piece of pepper, until the mixture is foamed. Pour into the pan. Allow the egg to secure, making sure to raise the edges repeatedly and allow the undercooked portion to run under the cooked portion. Continue until the egg appears shiny and ripe, but still moist. Add 3⁄4 cup spinach and 2 tablespoons of red pepper with cheese and chives.

Use a spoon to lift the edges of the omelette and fold it in half. Sprinkle the rest of the spinach and red pepper. Add more cheese and chives to taste.

Red Pepper Relish Recipe:

2/3 cup sweet red pepper 2 Tablespoons chopped onion 1 Tablespoon cider vinegar 1⁄4 Teaspoon black pepper

Mix all ingredients in a bowl and set aside while preparing the omelette. This should make about 2/3 cup of tasty red pepper.

One yield produces total net carbohydrates: 1 gram per serving

Buttery Waffles with Strawberries

4 eggs,separated 1 Tablespoon “Just Whites” (egg white powder or substitute) 1 cup cottage cheese 1 Tablespoon gluten flour 2 Tablespoons butter 2 Tablespoons oat bran 1⁄2 Teaspoon vanilla extract 1⁄4 Teaspoon cream of tartar

1⁄4 cup sliced stawberries

Mix the egg white from the separate eggs with the cream of tartar and whisk until the tops become hard. Mix the egg yolks with “Just Whites”, cottage cheese, gluten flour, butter, oat bran and vanilla separately in a blender until smooth. The mixture is gently folded onto the egg white.

Cook with standard waffle iron covered with a non-stick cooking spray.

Produces around 8 servings of total net carbs: 5.56 grams per serving * Single waffle contains 2.25 grams and 1/4 strawberry adds 2.91 grams

Alternative French Toast

2 Eggs 1⁄4 cup of heavy whipping cream 2 packages of sugar substitute Cinnamon to taste 1⁄2 of a 3 oz. bag of unflavored Pork rinds

Grind pork rinds as accurately as possible without turning them into powder. Mix eggs, cream, sweetener and cinnamon and pour them into a bowl with pork rinds. Stir the mixture and allow it to soak until the mixture becomes thick. Pour mixture and saute pancake in butter and brown on both sides until tender. Serve with your favorite low-carb drink.

Produce about two servings of total net carbs: less than 2 grams per serving

Shrimp and Cheese Omelet

3 medium Eggs 1 tbsp Butter 3 oz Shrimp, chopped 1 oz Shredded Harvarti Cheese, (or Monterey Jack Cheese) 2 tsp Fresh parsley, chopped Green onions, (optional) 1 tsp Basil, chopped (optional)

Whisk the eggs in a bowl with parsley. Transfer to pan and cook in an omelet style, add shrimp, cheese and onion before folding. Basil and extra cheese is added if desired.

Yield 1 share, total net carbs: about 2.72 grams per serving

Burger Breakfast Scramble

1⁄2 lb ground beef 2 Tablespoons minced onione 3 oz cream cheese 3 large eggs 1 Tablespoon water salt, pepper

Brown beef and onion together in a skillet. Add cream cheese and cook over low heat until it melts. Beat eggs with water, salt and pepper and pour into the pan. Scramble to finish.

Number of servings 2 Total net carbs: 2.11 grams per serving

Low Carb Cauliflower Hash Browns

12 oz grated fresh cauliflower (about 1⁄2 medium head) 4 slices bacon – chopped 3 oz. chopped onion 1 Tablespoon butter, softened salt, pepper

Fry bacon and onions in a frying pan only until browned. Add cauliflower and stir until cooked and browned everywhere, adding butter throughout the cooking. Season to taste with salt and pepper.

Harvest 2 servings Total net carbs: about 8 grams per serving

Upside-down Breakfast Soufflé

1/2 cup egg whites 3 Tablespoons unsalted butter 1⁄2 cup thinly sliced mushrooms 1⁄2 medium tomato, thinly sliced salt and pepper to taste 1⁄2 cup crumbled fresh goat cheese, or cheese of your choice

Preheat the oven to 400 degrees. Add salt and pepper to the egg whites and beat in the soft tops. In a heavy, secure skillet in a cast iron skillet or frying pan, heat the butter over a high heat and sauté the mushrooms until they are soft. Put the tomato slices on the mushrooms. Quickly spread the cheese in an egg white mixture and pour over the mushroom / tomato mixture. Put the tray in the oven and bake for about 8 minutes. Remove from oven and turn the souffle on a serving platter.

Productivity 1 serving, total net carbs: 6 grams per serving

Fried Eggs with Red Wine Vinegar

1 Tablespoon butter 4 eggs 1⁄2 Teaspoon salt 1/8 Teaspoon pepper 1/8 Teaspoon marjoram 2 Teaspoons red wine vinegar 1⁄2 Teaspoon parsley

Harvest 2 servings Total net carbs: 1 gram per serving

Ham and Cheese Breakfast Muffins

6 large eggs, separated 1 teaspoon cream of tartar 1/2 cup cottage cheese 1/4 cup Dr. Atkins Bake Mix 1 teaspoon salt 2 tablespoons green onion, minced 2 tablespoons butter, melted 1 teaspoon Sugar Twin sugar substitute 2 cups ham 1 cup cheddar cheese, cubed 1/2 cup cream

Place separate egg white in the mixing bowl with tartar cream and set aside. Place the egg yolk in another bowl and add the remaining ingredients one by one, making sure to stir after each addition. Whisk the egg whites and tartar cream yet, then fold them into the egg yolk mixture. Pour the mixture evenly into non-stick cake and butter frying pan and bake at 350 degrees for a period of 30 – 35 minutes.

Harvest 16 servings Total net carbs: 1 gram per serving

Strawberry Crepes

Strawberry filling: 2 cups strawberries, washed, hulled and sliced 6 tablespoons Sugar Twin sugar substitute

Prepare a heavy 8-inch frying pan or frying pan with hot butter. Whisk all of the crepe ingredients together in the mixing bowl. Once the butter stops foam, pour 1/6 crepe mixture into a skillet, making sure to cover the bottom evenly. Cook until the bottom becomes brown in color and place the top part Use a spatula to turn the brown and crêpe on the other side. When finished, transfer it to a paper towel. Repeat this procedure with the remaining mixture and butter.

Harvest 6 servings Total net carbs: 6.6 grams per serving

Pizza in a Skillet

1 egg 2 Tablespoons spaghetti sauce

2 slices Canadian bacon or preferred meat 1⁄4 cup sliced black olives 2 oz shredded mozzarella cheese 1 Tablespoon oil

Heat the oil in a non-stick frying pan. Beat the eggs and pour into the pan, covering the bottom evenly. Turn it over in the middle of cooking when adjusting the bottom. Add spaghetti sauce, meat, olives and cheese. Cook until cheese melts.

One productivity of total net carbs: 8 grams per serving

Sweet Breakfast Rolls

5 eggs 2 Tablespoons Atkins pancake mix 2 Tablespoons heavy cream 1 package sugar substitute 1⁄2 Teaspoon cinnamon 1⁄2 Teaspoon vanilla extract

Filling

4 oz cream cheese 1⁄4 Teaspoon cinnamon 1 package sugar substitute

To make the filling, soften the cream cheese in the microwave and mix with sugar and cinnamon substitute. Whisk the eggs with cream and slowly stir in the pastry mixture, sugar substitutes, vanilla extract and cinnamon. Bring a non-stick butter pan over medium heat and pour 1⁄4 of pie mixture. Cook until cooked on both sides. Repeat the process to make 4 thin pancakes. 2 pies equal 1 spread filling on one side of the pie and roll to eat.

Harvests 2 servings

Total Net carbs: 4.3 grams per serving

Egg, Tomato and Parmesan Bake

5 eggs 3 Tablespoons chunky tomato sauce 2 Tablespoons heavy cream 2 Tablespoons grated parmesan cheese

Preheat oven to 350. Mix eggs and cream in a mixing bowl. Add tomato sauce and add cheese. Pour in the baking dish and bake for 25-35 minutes. Check the cooking progress every 5 minutes after the first 25 minutes have passed to make sure the mixture does not burn. Bake bread when your toothpick comes out in the middle cleanly. Add the extra cheese and let it melt.

Productivity 1 serving, total net carbs: 7 grams per serving

Zucchini Muffins

Produce about 12 servings of pure carbs: 3.5 grams per serving

Salmon Omelet

3 eggs 1 smoked salmon 3 links pork sausage 1⁄4 onions 1⁄4 cup provolone cheese

Whisk the eggs and place in a skillet. Follow the standard omelet method, adding onions, salmon and cheese before turning the omelette. Sprinkle the final omelette with extra cheese and serve the sausage joints on the side.

Yield 1 serving, total net carbs: 5.65 grams per serving

Sausage and Egg Muffins

6 oz Ital. sausage 6 eggs 1/8 cup heavy cream 3 oz cheese

Produce 3 servings of total net carbs: 2.3 grams per serving

Mexican Breakfast

4 eggs, poached 1/4 cup chunky salsa 1/3 cup cheddar cheese, shredded 1/3 cup avocado, cut into chunks 2 Tbs. sour cream 2 Tbs. olives, sliced 2 Tbs. fresh cilantro, finely chopped

Eggs are poached. The sauce is heated in the microwave or on the stove over medium heat. Place the boiled eggs on a serving platter and top with sauce, sour cream, olives, cheese, avocado and parsley.

Harvest 2 servings Total net carbs: 7 grams per serving

Orange Nut Muffins

Yield 12 servings Total net carbs: 2.3 grams per serving

Cinnamon Bran Muffins

3 eggs, separated 2 Tbs butter, melted 2 Tbs coconut oil, melted 1/2 cup Designer® Protein (French vanilla) 2 Tbs soy flour 2 Tbs wheat bran, toasted 1/4 cup walnuts, toasted 1/4 tsp ground cinnamon

1/8 tsp stevia (a non-caloric, natural herbal sweetener, found in health food stores) 2 tsp baking powder

Separate eggs and beat egg whites until stiff peaks form. In a medium bowl, whisk the egg yolks with butter and coconut oil. In a separate bowl, mix whey protein, soy flour, wheat bran, nuts, cinnamon, stevia and baking powder. Whisk the dry mixture in the egg yolk mixture. Gently fold the egg whites into the mixture and pour into the butter cake. Bake in a preheated oven at 350 degrees for 30 minutes, or until a toothpick comes out clean.

Produce 8 servings

Total net carbs: 3 grams per serving