5 Easy to Cook Keto Recipes

Egg Muffins

PREP TIME: 5 minutes | COOK TIME: 30 minutes | DIFFICULTY: Easy | YIELD: 12 Egg Muffins : MACRONUTRIENT RATIO: 1:1 : CALORIES: 147

When its preparation week in my house, this is always on the list to do. I would also say that it is the most demanded recipe when people ask me to cook something for them.

People do not know how easy this recipe is, it’s so easy that I’ll share it with you. Feel free to share it with your friends too. Lols.

This is the kind of recipe that I do not think you always have to follow in the letter. When I make Egg Muffins, I use what is in the refrigerator. This recipe helps you get rid of shortage of ingredients in the refrigerator, so you do not feel wasted.

That said, I will not leave you high and dry without a summary of a recipe, but keep in mind that this recipe is flexible.

INGREDIENTS

  • 1/2 pound Italian sausage
  • 12 eggs
  • 1/2 teaspoon garlic powder
  • 1/4 cup 36% heavy cream
  • A Pinch or two of Himalayan pink salt
  • 2 teaspoons chives

DIRECTIONS

  1. Preheat the oven to 350 degrees.
  2. Brown the sausage until it is fully cooked. Let the meat cool in the pan, but do not drain the fat.
  3. Break all the eggs in a large bowl and add the thick cream. Add seasonings and optional supplements, and mix well.
  4. Add the meat to the egg mixture and stir to combine.
  5. Distribute the mixture in a well-greased muffin pan. Bake for until the egg centers are ready.

Breakfast is Ready.

Scrambled Eggs with Mayonnaise

PREP TIME: 10 minutes | COOK TIME: 5 minutes | DIFFICULTY: Easy | YIELD: 1 serving | MACRONUTRIENT RATIO: 4.06:1 | CALORIES: 307

Eggs are a brilliant source of protein and yolk fat contains choline, which is an vital nutrient for the function of brain cells.

The benefit of using mayonnaise is that the eggs retain the added fat very well. Cooked eggs are firmer and easier to pick up. The inclusion of all the fat in the eggs gives you the possibility of adding fruits or vegetables to the side while maintaining a high proportion. This recipe has a bit of mayonnaise flavor.

INGREDIENTS

  • Pinch of salt
  • 50g raw egg
  • 10g butter
  • 23g mayonnaise, Trader Joes Organic

DIRECTIONS

  • Dissolve the butter in a small nonstick pan.
  • Mix the mayonnaise and the egg with a fork until they are completely combined.
  • Cook the egg and mayonnaise mixture in butter. Use a silicone spatula to gently fold the egg mixture until it is ready.
  • Scrape the eggs and all the remaining fat in a serving dish and serve immediately.

Breakfast is Ready.

Apple & Almond Butter Cereal

This is a simple, easy & quick recipe that can be used any time of day. You do not even need to cook it, but it can be warmed gently in the microwave if a hot cereal is desired. This is also a excellent recipe to travel with since it is an all-in-one meal.

Eat this at room temperature and if possible, gently warm it. For higher ratios, consider using ground macadamia nuts in place of the almond butter.

INGREDIENTS

  • 2g – 1g ground cinnamon, calculate for your taste
  • 30g apple sauce, unsweetened
  • 38g almond butter
  • 9g coconut oil, melted
  • Pinch of salt

DIRECTIONS

  • Combine all ingredients in a small bowl. Stir very well to evenly incorporate the ingredients.

Breakfast is Ready.

 Ham & Egg Cups

PREP TIME: 15 minutes | YIELD: 9 Egg Cups | COOK TIME: 10 minutes | MACRONUTRIENT RATIO: 1.06:1 (Nutrition is for 1 Ham and Egg Cup) | CALORIES: 117

This is a simple and fast ketogenic breakfast, perfect for the weekend and for busy mornings. Try different combinations of ingredients to keep the recipe interesting!

INGREDIENTS

  • 1 teaspoon (5 grams) coconut oil
  • 1/2 cup (135 grams) 36% heavy cream
  • 1 package (198 grams) Ham, Black Forest – Applegate
  • 5 large (250 grams) Eggs, fresh

DIRECTIONS

  • Preheat the oven to 425ºF. Grease 9 cups of a muffin tin with coconut oil.
  • Place 1 slice of ham in the muffin cups. Press the ham into the cups so that it is centered and the ham covers the bottom and sides of each cup.
  • Mix the egg and the thick cream until they are completely combined, season with salt and pepper if desired. Pour equal portions into each of the muffin cups.
  • Bake until the center of the eggs has swollen, about 8-12 minutes until eggs are completely ready. They will shake slightly if they are shaken, but they should not be liquid.
  • You can add different dressings, which should be calculated according to individual nutritional needs and preferences.

Breakfast is Ready.

Cheese Omelet

Omelets are easy to make meal, rich in proteins and low in carbohydrates that can be modified with many different ingredients. The thick cream makes them especially fluffy and delicious.

People who limit their cholesterol intake can adjust the recipe to include mainly egg whites or a liquid egg product with low cholesterol content.

Optional ingredients: avocado, onion, peppers, mushrooms, tomatoes, spinach. When you include raw vegetables, stir-fry them for a few minutes with butter from the recipe before adding them to the Omelets in step Procedure No. 6.

INGREDIENTS

  • Heavy Cream
  • Raw mixed eggs
  • Cheese – shredded (cheddar, parmesan, Swiss)
  • Butter or Olive oil

DIRECTIONS

  • Calculate the number of food items needed for the meal.
  • Weigh all the ingredients.
  • Spread a thin layer of oil in the pan with your finger.
  • Let the pan heat over medium-low heat (like 4 on a scale of 10).
  • Use a wire whip or fork to mix the egg and cream.
  • Season the mixture with a pinch of salt and pepper if desired.
  • Pour the combination into a small frying pan.
  • Let the Omelet continue to cook until the edge of the crispy and thin egg begins to separate from the pan, then add the grated cheese to the middle of the circle.
  • Take your fork and run its teeth around the outer edge of the Omelet to make sure that the egg layer is not stuck.
  • Then, you can use your thumb and forefinger to grab the empty side of the Omelet and fold it over the side of the cheese.
  • Let the folded omelet cook for 30 seconds and then slide the omelet onto a plate.

Breakfast is Ready.