[2018] Complete Keto Diet Cookbook Read online

  4 eggs, whisked

  A pinch of black pepper

  2 green onions, chopped

  1 tablespoon parsley, chopped

  Directions:

  Heat up a pan with the oil over medium-high heat, add green onions, black pepper and the salmon, stir and cook for about 3 minutes.

  Add whisked eggs, toss a bit, cover the pan and cook until the frittata is done.

  Slice the frittata; divide it between plates, sprinkle parsley on top and serve for breakfast.

  Enjoy!

  Nutrition: calories 261, fat 4, fiber 7, carbs 17, protein 7

  Rosemary Frittata

  Preparation time: 10 minutes

  Cooking time: 15 minutes

  Servings: 4

  Ingredients:

  8 eggs, whisked

  1 tablespoon avocado oil

  1 tablespoon coconut cream

  2 thyme springs, chopped

  3 rosemary springs, chopped

  ¼ teaspoon cinnamon powder

  2 garlic cloves, minced

  ¼ teaspoon nutmeg, ground

  ¼ cup hazelnuts, chopped

  A pinch of salt and black pepper

  Directions:

  Heat up a pan with the oil over medium heat, add garlic, rosemary and thyme, stir and cook for 2-3 minutes.

  Add salt, pepper and cinnamon, stir, cook for 2 minutes more and take off heat.

  In a bowl, mix the eggs with the cream, hazelnuts, salt, pepper and the garlic mix, whisk well and pour into the pan where you cooked the garlic.

  Spread, introduce everything in the oven and cook at 425 degrees F for 10 minutes.

  Slice, divide between plates and serve for breakfast.

  Enjoy!

  Nutrition: calories 251, fat 5, fiber 8, carbs 17, protein 7

  Spicy Frittata

  Preparation time: 10 minutes

  Cooking time: 15 minutes

  Servings: 4

  Ingredients:

  1 green bell pepper, chopped

  2 Serrano peppers, chopped

  4 eggs, whisked

  ½ teaspoon turmeric powder

  1 small yellow onion, chopped

  A pinch of salt and black pepper

  4 bacon slices, chopped

  10 cherry tomatoes, halved

  Directions:

  In a bowl, combine the bell pepper with the Serrano pepper, eggs, turmeric, onion, salt, pepper and bacon, whisk well and pour into a pan.

  Top with cherry tomato halves, introduce in the oven and cook at 390 degrees F for 15 minutes.

  Slice, divide between plates and serve for breakfast.

  Enjoy!

  Nutrition: calories 261, fat 4, fiber 7, carbs 16, protein 8

  Asparagus Frittata

  Preparation time: 10 minutes

  Cooking time: 30 minutes

  Servings: 4

  Ingredients:

  4 bacon slices, chopped

  8 eggs, whisked

  1 bunch asparagus, trimmed and chopped

  A pinch of salt and black pepper

  Directions:

  Heat up a pan over medium-high heat, add bacon, stir and cook for 5 minutes.

  Add asparagus, salt and pepper, stir and cook for 5 minutes more.

  Add whisked eggs, spread into the pan, introduce in the oven and cook at 350 degrees F for 20 minutes.

  Slice, divide between plates and serve for breakfast.

  Enjoy!

  Nutrition: calories 251, fat 6, fiber 8, carbs 16, protein 7

  Herbed Frittata

  Preparation time: 10 minutes

  Cooking time: 30 minutes

  Servings: 4

  Ingredients:

  12 eggs, whisked

  4 tomatoes, chopped

  1 yellow onion, chopped

  8 bacon slices, chopped

  1 tablespoon oregano, chopped

  1 tablespoon basil, chopped

  1 tablespoon parsley, chopped

  A pinch of salt and black pepper

  Directions:

  Heat up a pan over medium-high heat, add bacon, stir and cook for 5 minutes.

  Add onion, stir and cook for 2-3 minutes more.

  Add tomatoes, salt, pepper, parsley, basil and oregano, stir and cook for 1 minute.

  Add whisked eggs, toss, introduce in the oven at 350 degrees F for 20 minutes.

  Slice, divide between plates and serve for breakfast.

  Enjoy!

  Nutrition: calories 251, fat 3, fiber 7, carbs 17, protein 7

  Veggie Frittata

  Preparation time: 10 minutes

  Cooking time: 35 minutes

  Servings: 4

  Ingredients:

  ½ pound bacon, chopped

  1 carrot, chopped

  1 yellow onion, chopped

  5 ounces mushrooms, chopped

  1 bunch asparagus, chopped

  8 eggs, whisked

  A pinch of salt and black pepper

  ¼ cup basil, chopped

  Directions:

  Heat up a pan over medium-high heat, add bacon, stir and cook for 5 minutes.

  Add onion, mushrooms, asparagus and carrot, stir and cook for 5 minutes more.

  Add salt, pepper, eggs and basil, toss, spread into the pan, introduce in the oven and cook at 350 degrees F for 25 minutes.

  Slice the frittata, divide it between plates and serve for breakfast.

  Enjoy!

  Nutrition: calories 288, fat 3, fiber 6, carbs 18, protein 7

  Delicious Pork Frittata

  Preparation time: 10 minutes

  Cooking time: 15 minutes

  Servings: 3

  Ingredients:

  2 tablespoons jalapeno, chopped

  2 tablespoons cilantro, chopped

  6 eggs, whisked

  1 cup pulled pork meat, cooked

  2 shallots, chopped

  1 teaspoon avocado oil

  A pinch of salt and black pepper

  Directions:

  Heat up a pan with the oil over medium-high heat, add shallots and jalapeno, stir and cook for 2-3 minutes.

  Add pork, salt and pepper, stir and cook for 2 minutes more.

  Add the eggs, toss, spread into the pan, introduce in the oven and cook at 425 degrees F for 10 minutes.

  Slice; divide between plates, sprinkle cilantro on top and serve.

  Enjoy!

  Nutrition: calories 261, fat 6, fiber 8, carbs 17, protein 6

  Leeks Breakfast Mix

  Preparation time: 10 minutes

  Cooking time: 20 minutes

  Servings: 6

  Ingredients:

  6 eggs, whisked

  12 bacon slices, chopped

  4 leeks, chopped

  1 pound collard greens, chopped

  1 pint cherry tomatoes, sliced

  A pinch of salt and black pepper

  Directions:

  Heat up a pan over medium-high heat, add bacon, stir and cook for 2-3 minutes.

  Add leeks, collard greens tomatoes, salt and pepper, stir and cook for 2 minutes more.

  Add whisked eggs, toss, spread into the pan, cook for 2 minutes more, introduce in the oven and cook at 350 degrees F for 12 minutes.

  Divide the whole mix between plates and serve for breakfast.

  Enjoy!

  Nutrition: calories 312, fat 12, fiber 6, carbs 14, protein 17

  Spinach Pesto Eggs Mix

  Preparation time: 10 minutes

  Cooking time: 15 minutes

  Servings: 4

  Ingredients:

  8 eggs, whisked

  7 bacon slices, chopped

  1 scallion, chopped

  2 mushrooms, chopped

  3 tablespoons spinach pesto

  3 tablespoons olive oil

  A pinch of salt and white pepper

  Directions:

  Heat up a pan with the oil over medium-high heat, add scallions, stir and cook for 2 minutes.

  Add bacon, stir and cook for 3 minutes more.

  Ad
d mushrooms, salt and pepper, stir and cook for 1 minute.

  In a bowl, combine the eggs with the pesto, whisk well, pour over the mix in the pan, toss, spread, introduce in the oven and cook at 400 degrees F for 10 minutes.

  Divide the mix between plates and serve for breakfast.

  Enjoy!

  Nutrition: calories 290, fat 12, fiber 5, carbs 17, protein 11

  Shrimp and Eggs Mix

  Preparation time: 10 minutes

  Cooking time: 10 minutes

  Servings: 4

  Ingredients:

  1 tablespoon olive oil

  1 cup artichoke hearts, quartered

  ½ pounds shrimp, peeled and deveined

  8 eggs

  1/3 cup coconut cream

  A pinch of salt and black pepper

  10 cherry tomatoes, halved

  Directions:

  Heat up a pan with the oil over medium-high heat, add artichokes and shrimp, stir and cook for 3 minutes.

  In a bowl, combine the eggs with the cream, salt and pepper, whisk well, pour into the pan, spread, top with cherry tomatoes halves, cover the pan and cook for 10 minutes.

  Divide the mix between plates and serve for breakfast.

  Enjoy!

  Nutrition: calories 261, fat 4, fiber 7, carbs 16, protein 8

  Keto Porridge

  Preparation time: 10 minutes

  Cooking time: 5 minutes

  Servings: 2

  Ingredients:

  ½ cup almonds, ground

  ½ cup coconut cream

  1 teaspoon stevia

  ¼ cup water

  ¼ teaspoon nutmeg, ground

  ¼ teaspoon cloves, ground

  1 teaspoon cinnamon powder

  Directions:

  Heat up a small pot with the water over medium heat, add almonds, cream, stevia, nutmeg, cloves and cinnamon, whisk well and cook for 5 minutes.

  Divide into bowls and serve.

  Enjoy!

  Nutrition: calories 231, fat 4, fiber 8, carbs 16, protein 10

  Breakfast Strawberry Mix

  Preparation time: 10 minutes

  Cooking time: 0 minutes

  Servings: 2

  Ingredients:

  7 strawberries, chopped

  2 tablespoons pecans, chopped

  2 tablespoons chocolate chips

  1 teaspoon lemon juice

  Directions:

  In a bowl, combine strawberries with the pecans, chocolate chips and lemon juice, toss, divide into 2 small bowls and serve for breakfast.

  Enjoy!

  Nutrition: calories 200, fat 3, fiber 5, carbs 10, protein 6

  Coconut Breakfast Bowls

  Preparation time: 10 minutes

  Cooking time: 5 minutes

  Servings: 3

  Ingredients:

  1 cup coconut flakes

  1 teaspoon cinnamon powder

  1 cup water

  1 teaspoon nutmeg, ground

  ½ teaspoon stevia

  1 teaspoon vanilla extract

  Directions:

  Heat up a pot with the water over medium heat, add coconut flakes, cinnamon, stevia, nutmeg and vanilla, whisk, cook for 5 minutes, divide into bowls and serve.

  Enjoy!

  Nutrition: calories 221, fat 3, fiber 4, carbs 8, protein 6

  Almond Coconut Mix

  Preparation time: 10 minutes

  Cooking time: 0 minutes

  Servings: 4

  Ingredients:

  2 tablespoons pepitas

  2 tablespoons almonds, chopped

  1 tablespoon chia seeds

  1/3 cup water

  1/3 cup coconut milk

  1 small banana, peeled and chopped

  A handful blueberries

  Directions:

  In a bowl, combine the milk with the water and the chia seeds, stir and leave aside for 10 minutes.

  Add almonds, pepitas, banana and blueberries, toss, divide into bowls and serve for breakfast.

  Enjoy!

  Nutrition: calories 200, fat 3, fiber 6, carbs 11, protein 6

  Coconut and Nuts Mix

  Preparation time: 10 minutes

  Cooking time: 0 minutes

  Servings: 2

  Ingredients:

  1 teaspoon stevia

  1 cup coconut milk

  1 teaspoon pecans, chopped

  1 teaspoon almonds, chopped

  1 teaspoon walnuts, chopped

  1 teaspoon pine nuts

  1 teaspoon sunflower seeds

  1 teaspoon pumpkin seeds

  2 tablespoons blueberries

  Directions:

  In a large bowl, combine the coconut milk with the stevia, pecans, almonds, walnuts, pine nuts, sunflower seeds, pumpkin seeds and blueberries, stir, divide into 2 bowls and serve.

  Enjoy!

  Nutrition: calories 200, fat 2, fiber 4, carbs 11, protein 6

  Simple Breakfast Porridge

  Preparation time: 10 minutes

  Cooking time: 4 minutes

  Servings: 2

  Ingredients:

  1 cup almond milk

  4 tablespoons coconut, shredded

  3 tablespoons almonds, chopped

  1 and ½ tablespoons flaxseed

  ½ teaspoon vanilla extract

  Directions:

  In a small pot, combine the almond milk with the coconut, almonds, flaxseed and vanilla, stir, bring to a simmer for 3 minutes, divide into 2 bowls and serve.

  Enjoy!

  Nutrition: calories 200, fat 2, fiber 6, carbs 9, protein 4

  Breakfast Chives Muffins

  Preparation time: 10 minutes

  Cooking time: 30 minutes

  Servings: 6

  Ingredients:

  6 eggs, whisked

  1 cup kale, chopped

  ½ cup almond milk

  ¼ cup chives, chopped

  A pinch of salt

  Cooking spray

  Directions:

  In a bowl, combine the eggs with kale, milk, chives and salt, whisk well and divide into a muffin tray greased with cooking spray.

  Introduce the muffins in the oven and cook them for 30 minutes at 350 degrees F.

  Divide the muffins between plates and serve.

  Enjoy!

  Nutrition: calories 200, fat 3, fiber 6, carbs 11, protein 8

  Cauliflower Bread

  Preparation time: 10 minutes

  Cooking time: 25 minutes

  Servings: 6

  Ingredients:

  1 teaspoon coconut oil, melted

  1 small yellow onion, chopped

  1 cauliflower, head, riced

  1 cup spinach, chopped

  ½ cup walnuts, chopped

  3 eggs, whisked

  1 garlic clove, minced

  1 tablespoon oregano, chopped

  A pinch of salt and black pepper

  Directions:

  Heat up a pan with the oil over medium heat, add onion, stir and cook for 10 minutes.

  Add cauliflower, spinach, walnuts, eggs, garlic, oregano, salt and pepper, stir, press into a small loaf pan, introduce in the oven and cook at 350 degrees F for 15 minutes.

  Slice, divide between plates and serve for breakfast.

  Enjoy!

  Nutrition: calories 200, fat 3, fiber 4, carbs 9, protein 7

  Sausage Muffins

  Preparation time: 10 minutes

  Cooking time: 10 minutes

  Servings: 2

  Ingredients:

  2 tablespoons ghee, melted

  2 eggs

  ¼ pound sausage, chopped

  A pinch of salt and black pepper

  Directions:

  Grease a muffin tin with half of the ghee.

  Heat up a pan with the rest of the ghee over medium-high heat, add sausage salt and pepper, stir and cook for 3 minutes.

  In a bowl, combine the eggs with the sausage, whisk and divide into the muffin tin.

  Introduce in the oven and cook at 425 degrees F for 8
minutes.

  Divide the muffins between plates and serve for breakfast.

  Enjoy!

  Nutrition: calories 200, fat 4, fiber 8, carbs 11, protein 8

  Chicken Muffins

  Preparation time: 10 minutes

  Cooking time: 1 hour

  Servings: 3

  Ingredients:

  1 pound chicken breast, skinless and boneless

  A pinch of salt and black pepper

  ½ teaspoon garlic powder

  3 tablespoons hot sauce

  6 eggs

  2 tablespoons coconut oil, melted

  2 tablespoons green onions, chopped