Category Archives: Breakfast

Breakfast recipes

Sunday breakfast


This morning I made a tasty open faced breakfast sandwich and if I would have thought it out better (my tummy was grumbly) I would have made some hollandaise and this would be a perfect eggs Benedict mock up.
I took a piece of my Italian cheese bread and sliced it in half, buttered both sides and grilled it in a pan until browned. Then I topped it with some deli meat and sliced cheese and broiled it until melted and bubbly. While it was broiling I fried up egg and threw that on top after it was done in the oven. Pretty darn good and very filling.

“Corn” Bread

The Ingredients:

2 1/2 c. Almond Meal

2 Tbsp Coconut Flour

1 tsp. Baking Powder

2 Tbsp Granulated Splenda

1/2 tsp. Salt

4 large Eggs

1/2 c. Heavy Whipping Cream

4 Tbsp Butter, melted

What to Do:

Pre-heat oven to 350*

Mix dry ingredients together, add melted butter and mix well.

Whisk eggs with heavy cream and combine all ingredients very well.

Spread batter into a glass baking dish (I used a 11″ by 7″ casserole dish) that has been sprayed with cooking spray.

Bake for 25-30 minutes until top is slightly golden brown.

Makes 8 servings.

Nutritional Information:

Sodium: 262 mg     Fat: 30.99 g     Total Carbs: 9.71 g     Fiber: 4.4 g      NetCarbs: 5.31 g     Protein: 10.96 g     Calories: 345

If you like a sweet cornbread you can increase the amount of Splenda.

Crab Benedict

This little number was a fabulous meal, very decadent and so so easy.
It consists of fresh Dungeness crab meat on the bottom, topped with 3 poached eggs and hollandaise sauce. I did not have any made, but some spaghetti squash would have been a perfect bed to lay all this on.
If you are afraid of poaching eggs, don’t be! It’s easier than you think. Simply bring some water to boil with a little white vinegar added to it, turn heat off, crack your egg into a little bowl then carefully pour egg into hot water using a spoon to help the white stay near the yolk, the vinegar aides this as well and is the reason you need the vinegar in the water.Now, just cover the pot and let it poach for about 2-3 minutes, less if you like the whites a little runny, more if you don’t care for the runny yolks. Then simply remove egg from water with a slotted spoon, you can dab the egg a little with a paper towel to remove the excess moisture if you want.
Here is a fabulous recipe that I got from my friend Barb for Hollandaise sauce.
Blender Hollandaise Sauce: 4 egg yolks, 2 Tbsp lemon juice, 1/4 tsp salt, pinch white pepper, 1/2 cup hot melted butter. Blend …yolks, lemon juice, salt and pepper at high-speed for about a half a minute, then start adding the butter drop by drop until it starts thickening, then in a slow steady stream. When about half the butter is in, you can speed things up a bit. Continue blending till thick and satiny. If desired you may add a drop or two of hot sauce. Be patient when starting to add the butter, if added too quickly you could cook the yolks, go slowly to temper them and get a perfect sauce.
Now there is no excuse for not eating well. This dish, as does MANY others, proves that low carb is not about what you can’t have, it’s what you CAN have. Eat well and enjoy your food, there are too many options out there to say that you are bored with food choices while eating low carb.

Sausage Gravy

The Ingredients:

1 lb. Jimmy Dean Sage Sausage

3/4 c. Blue Diamond Unsweetened Almond Milk

8 oz. Cream Cheese, softened

1/4 c. Heavy Whipping Cream

1/4 tsp. Salt

1/8 tsp. White Pepper

1/2 tsp. Onion Powder

What to do:

Brown sausage in large skillet over med-high heat until through and crumbled. Do not drain

Add softened cream cheese, stir well. Add liquids and spices and stir to combine, simmer for 3-5 minutes until all flavors have combined.

Makes 6 servings.

I have the gravy pictured here over the Bacon Cheddar Scones recipe:

Nutritional info for gravy only:

Sodium: 708 mg     Fat: 32.96 g     Total Carbs: 2.78 g     Fiber: 0.2 g          NetCarbs: 2.58 g     Protein: 11 g     Calories: 351

Ratios:      Carbs: 3%     Fat: 85%     Protein: 12%

Bacon & Leek Frittata

The Ingredients:

8.3 oz. Leeks, sliced and washed (2 medium leeks)

2 oz. Onions, diced

12 oz. Bacon, sliced into 1/2 pieces

3/4 c. Heavy Whipping Cream

8 Eggs, large

1 Tbsp. Lemon Juice

10 oz. Mozzarella, shredded

What To Do:

Pre-heat oven to 375 degrees.

Render bacon over med-high heat in large saucepan stirring often until crisp. Remove bacon bits from grease with a slotted spoon and set aside.

Using the same pan with drippings still in it, saute Leeks and onions over medium heat until tender, about 8 minutes, stir lemon juice into veggies and add bacon back to pan,  mix well, set pan aside to cool off.

In a large bowl, add eggs and heavy cream and whisk very well.

Add cooled off veggie and bacon mixture to the eggs and mix very well. Stir in the shredded cheese and mix thoroughly.

Pour into a greased 9 X 13 casserole dish and bake for about 40 minutes until browned on top.

Makes 8 servings.

Nutritional Information:

Sodium: 593 mg     Fat: 47.96 g     Total Carbs: 7.86 g     Fiber: 0.6 g                       Net Carbs: 7.26 g     Veggie Net Carbs: 4.11 g     Protein: 19.38 g     Calories: 552

Ratios:     Carbs: 6%     Fat: 78%     Protein: 16%

Tomato & Zucchini Frittata

The Ingredients:

9.8 oz Red Tomato, chopped, about 1 large tomato

7.9 oz. Zucchini, shredded, 1 med zucchini

7 large Eggs, whisked very well

1 c. heavy cream

8 oz. Cheddar Cheese, shredded

1/2 tsp. Basil, dried

1/4 tsp. Onion Powder

1/4 tsp. Garlic Powder

1 tsp. Salt

What to do:

Combine all the ingredients and mix well, pour into a 9×13 casserole dish and bake at 375 degrees for 45 minutes.

Makes 8 servings.

Nutritional Information:

Sodium:  492 mg   Fat:  23.87g   Total Carbs:  4.15g   Fiber:  0.8g                            Net Carbs: 3.35g    Veggie Net Carbs: 1.57g    Protein:  13.24g   Calories: 290

Ratios:     Carbs: 6%    Fat:  74%   Protein: 20%

If you are dairy sensitive, you can cut the amount of cream in half,  the frittata will just not be as rich and delicate in texture.

I have it shown here with a bacon cheddar scone.

Cauliflower & Ham Au Gratin

The Ingredients:

19 oz Ham, chopped or cubed

4 links Bistro Sensations Spinach & Mozzarella Chicken Sausages

5.8 oz. Leeks (3 med) tops & bottoms trimmed, halved & thinly sliced and rinsed

4 cloves Garlic, Pressed

40 oz. Cauliflower (about 1 1/2 heads) chopped

8 oz. Velveeta, cubed

8 oz. Mozzarella, shredded

4 Tbsp. Butter

1 c. Heavy Whipping cream

pepper to taste

What to do:

Cook cauliflower until soft, drain, mash coarsely and set aside.

Melt butter in large pot over med to med-high heat, add leeks and pressed garlic, saute until slightly softened about 3 minutes, add ham and sausage and stir until heated through.

Stir in Velveeta cubes, mozzarella and heavy cream and stir until melted and creamy. Add cauliflower to pot and combine well.

Pour into a sprayed 9 x 13″ casserole pan and bake at 375 degrees for 45 minutes until bubbly and slightly browned.

Makes 12 servings and freezes well.

Nutritional info per serving:

Sodium: 1117mg     Fat: 21.82g     Fiber: 3g     Net Carbs: 8.54g          VeggieNetCarbs: 4.64g     Protein: 23.13g     Calories: 334

Ratios: Carbohydrates: 14%     Fat: 59%     Protein: 27%

For anyone with an aversion to Velveeta or just cannot take that sodium amount, substitute it with a cheese of your choice.  For example, and I am going to try this next, use 4 ounces cream cheese with 4 ounces of creamy Havarti instead of Velveeta to get that wonderful creaminess that make this dish so yummy.

Quiche Floraine

The Ingredients:

1 lb. Bacon, cut into 1/2″ pieces

20 oz. Spinach, fresh

4 tsp. Bacon grease

8 oz. Swiss Cheese, shredded

12 large Eggs

1 c. Heavy cream

1/2 tsp. Dill, dried

1/4 tsp. Nutmeg, ground

1 tsp. Salt, Coarse

1 tsp. Parsley leaves, dried

1/2 tsp. White Pepper

What to Do:

Pre-heat oven to 350 degrees.

Fry bacon until crisp and remove from grease, pour grease into container to save.

Saute spinach in bacon grease until wilted, drain and allow to cool.

Crack eggs into mixing bowl, add spices, beat until well mixed, add cream and continue mixing until combined fully.

Add cheese, bacon and spinach and mix well.

Spray 9×13″ pan with cooking spray and spread mixture evenly in pan.

Bake at 350 for 35 minutes.

Makes 8 large servings

Ratios:    Carbs 5%      Fat 77%     Protein 18%

sodium: 938mg     Fat: 51.18g     Fiber: 1.6g     Net Carbs: 5.64g      VeggieNetCarbs: 1.08g     Protein: 25.72g     Calories: 595

Poblano Chile Relleno


4 Poblano Peppers

1/2 lb. 85/15 Ground Beef

3.5 ounces Canned diced Green Chiles

1/2 Tbsp. dried Minced Onions

1/2 tsp. ground Cumin

1/2 tsp. Chili Powder

1/4 tsp. Coarse Salt

8 large Eggs

4 ounces Shredded Mozzarella Cheese

4 ounces Shredded Chedder Cheese

1-2 cups Red or Green Enchilada Sauce (I prefer Red)

What to do:

Roast Poblano’s under a broiler in the oven until peels are bubbling and browned, turning with tongs to make sure they are even.  Remove from oven and allow to cool enough to handle safely. Holding onto the stem of the pepper, peel all the skin off the pepper and discard the skins. Cut tops off and remove the seeds inside. Set peppers aside for now.

Brown ground beef over med-high heat in a non-stick skillet until cooked through, drain and return to pan. Add green chili’s and all dry spices to ground beef and mix thoroughly. Remove from heat and set aside to cool.

When beef mixture is cool enough to handle, divide mixture evenly among the 4 peppers and fill them each with beef and 1 ounce of mozzarella cheese. Set all 4 stuffed peppers aside for now.

Get your eggs now, crack and scramble 2 at a time and pour into a non-stick frying pan about 10″ in size with 1/2 tsp. bacon grease heated at med-high heat. Pour the eggs evenly over the bottom of pan and spread it out like a crepe and cook just one side, when it is almost cooked through, place 1 stuffed pepper onto the egg and slide egg onto a plate.

Repeat this process for the other 3 peppers.

Starting with the first pepper on the plate, take egg and fold over the pepper, rolling it and tucking the edges and ends in to themselves. repeat for all of the pepper until for have 4 little egg packages.

Top each one with 1 ounce of shredded Chedder cheese and 1/4 to 1/2 cup of Enchilada sauce. I used 1/2 cup, I like it saucy, but if you reduce it to 1/4 c. of sauce, you will be saving 2 net carbs per serving. Bake uncovered in a 400 degree oven for about 20 minutes until cheese is all melted.

Makes 4 large servings.

Nutritional information per serving:

Ratios: Carbs: 9%  Fat: 60%  Protein: 31%

Sodium: 1386mg  Fat: 35.56g   Fiber: 0.8g   Net Carbs: 11.19

Protein: 38.6g   Calories: 533   Veggie net carbs: 5.05 Vnc


Mexi-Quiche with toppings

This Quiche tastes so much like enchiladas, you will be amazed.

The Ingredients:

1/2 lb. Bacon

10 large Eggs

1/2 c. Bob’s Red Mill Whey Protein Concentrate

12 oz. package frozen Chopped Onions

1/2 c. or 4 oz. Pace Medium Salsa

1/2 c. or 4 oz. Heavy Whipping Cream

6 oz. Shredded Mozzarella cheese

2 Tbsp. La Victoria Red Taco Sauce

1 tsp. ground Cumin

1/2 tsp. Chili Powder

1 tsp. Coarse Ground Salt

Now that you have all the players… Lets get cooking.

Slice bacon into 1/2 inch pieces and fry until nice and crisp, drain on a paper towel and set aside.

Cook frozen onion in 1 tsp of the bacon grease until almost all the liquid is gone over medium-high heat, crumble the cooked bacon into the onions and stir in the salsa, set aside to cool.

Pre-heat oven to 375 degrees.

Crack eggs into a mixing bowl (I use a kitchen aide) mix well, add spices and taco sauce, continue mixing, add cream and cheese,  mix, add cooled onion and bacon mixture and mix well, add protein powder and mix until all combined thoroughly.

Pour Quiche mixture into a 9×13″ cassarole pan sprayed with cooking spray and bake at 375 degrees in the oven for 35 minutes.

After it cools, cut into 10 servings. Refridgerate leftovers.   So good topped with sliced avocado, sour cream and more salsa, if desired.

Nutritional Info:

Ratios: 7% carbohydrate 69% fat 24% Protein

Calories: 371    Fat: 28.28g  Protein: 20.7g  Fiber: 1.3g  sodium: 870mg

Net Carbs per serving: 5.56   Veggie net carbs per serving: 2.1g