77 Keto Breakfast Recipes

KETO BREAKFAST RECIPES
DISCLAIMER
The information provided within this book is for
general informational purposes only. While we try to
keep the information up-to-date and correct, there are
no representations or warranties, express or implied,
about the completeness, accuracy, reliability, suitability
or availability with respect to the information, products,
services, or related graphics contained in this eBook for
any purpose. Any use of this information is at your own
risk. The methods describe within this book are the
author’s personal thoughts. They are not intended to be
a definitive set of instructions for this project. You may
discover there are other methods and materials to
accomplish the same end result. This book is not
intended to be a substitute for the medical advice of a
licensed physician. The reader should consult with their
doctor in any matters relating to his/her health.
ii
COPYRIGHT
Quick & Easy 77 Keto Breakfast Recipes by Claudia J.
Caldwell
Published by Florian Funk Publishing Consultant,

Koenigsberger Street 23, 40764 Langenfeld, Germany
www.41keto.com
© 2018 Claudia J. Caldwell | Florian Funk All rights

reserved.
This book or parts thereof may not be reproduced in

any form, stored in any retrieval system, or transmitted
in any form by any means—electronic, mechanical,
photocopy, recording, or otherwise—without prior
written permission of the publisher, except as provided
by United States of America copyright law.
For permission requests, write to the publisher, at

“Attention: Permissions Coordinator,” at the address
below.
info@cj-caldwell.com
iii
Table of Contents
Scrambled Eggs With Veggie ...................................................................................... 1
Sausage Egg Muffins .................................................................................................... 3
Ground Pork Omelet ................................................................................................... 5
Spinach And Feta Omelet ........................................................................................... 6
Hass Avocado Sunrise Omelet ................................................................................... 8
Fluffiest Scrambled Eggs ........................................................................................... 10
Scrambled Eggs With Coconut Oil .......................................................................... 11
Pepperoni Egg Scrambles .......................................................................................... 12
Smoked Salmon Omelet With Herbs ....................................................................... 14
Fennel Sausage Frittata .............................................................................................. 16
Country Ham Bacon .................................................................................................. 18
Bacon And Egg Cake ................................................................................................. 20
Mushrooms With Eggs .............................................................................................. 22
Breakfast Spinach Muffins......................................................................................... 24
Eggs In Avocado Slices ............................................................................................. 26
Bacon & Gruyère Jalapeño Poppers ........................................................................ 27
Keto Pumpkin Chia Muffins ..................................................................................... 29
Ultimate Keto Coffee Cake ....................................................................................... 31
Blueberry Danish Muffins ......................................................................................... 33
Low Carb Buttermilk Waffles ................................................................................... 35
Lemon Scones............................................................................................................. 37
Pumpkin Cheesecake Balls ........................................................................................ 39
Greasy Fried Pork Sandwich ..................................................................................... 41
Eggs Florentine........................................................................................................... 43
Mocha Chia Pudding .................................................................................................. 45
Lemon Poppy Seed Cookies ..................................................................................... 46
iv
Chocolate Smoothie ................................................................................................... 48
Green Protein Smoothie ............................................................................................ 50
Berry & Chia Smoothie .............................................................................................. 52
Vanilla Smoothie......................................................................................................... 54
Coconut Milk & Strawberry Milkshake.................................................................... 56
Coconut Almond Mocha ........................................................................................... 58
No-Egg Breakfast Bake ............................................................................................. 60
Granola Mixture ......................................................................................................... 62
Peanut Butter & Chocolate Chip Muffins ............................................................... 64
Vegetable Croquettes ................................................................................................. 66
Raspberry Chia Pudding ............................................................................................ 69
Fudge Oatmeal............................................................................................................ 71
Creamy Hot Cocoa..................................................................................................... 73
Maca Almond Smoothie ............................................................................................ 74
Nut Packed Coconut Granola................................................................................... 76
Choco-Green Smoothie ............................................................................................. 78
Coconut Muesli........................................................................................................... 79
Fruit & Nut Cereal ..................................................................................................... 81
Coco-Coffee Mug ....................................................................................................... 82
Breakfast Pudding....................................................................................................... 84
Green Breakfast Smoothie ........................................................................................ 86
Chocolate Granola ..................................................................................................... 88
Raw Muesli .................................................................................................................. 90
Scrambled Tofu .......................................................................................................... 92
Maple-Pecan Fat Bars ................................................................................................ 94
Blueberry Porridge ..................................................................................................... 96
Macadamia Breakfast Bars......................................................................................... 98
Psyllium Breakfast Mix ............................................................................................100
v
Nutella Spread...........................................................................................................102
Macadamia Nut Spread ............................................................................................104
Mint Choco Smoothie..............................................................................................106
Psyllium Flatbread ....................................................................................................108
Coconut Crepes ........................................................................................................109
Chia Almond Smoothie ...........................................................................................111
Nut Packed Coconut Granola.................................................................................113
Choco – Breakfast Waffles ......................................................................................115
Pumpkin Spice Scones .............................................................................................117
Streusel Scones..........................................................................................................119
Strawberry Choco-Protein Shake............................................................................121
Cinnamon Cauliflower Oatmeal .............................................................................123
Maple-Pecan Fat Bars ..............................................................................................125
Macadamia Berry Granola .......................................................................................127
Cinnamon Apple Breakfast Bars ............................................................................129
Scrambled Eggs With Pesto ....................................................................................131
Garlicky Coconut Bagels .........................................................................................133
Tomato Zucchini Bread...........................................................................................135
Coconut Muesli.........................................................................................................137
Spinach & Sausage Breakfast Frittata .....................................................................139
Creamy Hot Cocoa...................................................................................................141
Nutmeg Pumpkin Bread ..........................................................................................143
Hash Brown Casserole .............................................................................................145
vi
SCRAMBLED EGGS WITH

VEGGIE
Prep Time: 10 Mins
Ready In: 25 Mins
Nutrition Facts Per Serving
Calories: 155 kcal Protein: 8.7g
Fat: 12.6g Carbs: 1.6g
Directions:
Makes 6 servings Preheat oven to 350 F. Lightly

grease a 12-cup muffin pan.
Ingredients
Into a saucepan, cook sausage
12 whole eggs over medium high flame until
browned. Set aside in a bowl,
1/2 pound ground draining some of the generated
pork sausage grease.
1/2 (4 ounce) can Into a large bowl, whisk eggs

chopped green chile with chiles, onion, garlic
peppers, drained powder, salt and pepper. Add
sausage, mix to blend. Scoop
1 teaspoon garlic about a quarter of a cup of
powder sausage mixture into each of the
1
muffin cups and bake for about

1 small onion, 15 minutes or until eggs are well
chopped set.
Salt and pepper to

taste
2
SAUSAGE EGG MUFFINS
Prep Time: 20 Mins
Ready In: 40 Mins
Directions:
Makes 12 servings Preheat oven to 350 F. Lightly

Ingredients
Into a saucepan, cook sausage
12 whole eggs over medium high flame until
browned. Set aside in a bowl,
1/2 pound ground draining some of the generated
pork sausage grease.
1/2 (4 ounce) can Into a large bowl, whisk eggs
chopped green chile with chiles, onion, garlic
peppers, drained powder, salt and pepper. Add
sausage, mix to blend. Scoop
1 teaspoon garlic about a quarter of a cup of
powder sausage mixture into each of the
muffin cups and bake for about
3
15 minutes or until eggs are well

1 small onion, set
chopped
Salt and pepper to

taste
4
GROUND PORK OMELET
Prep Time: 5 Mins
Ready In: 10 Mins
Directions:
Makes 2 servings Into a mixing bowl, whisk eggs,

with fish sauce, and pepper
Ingredients until smooth.
6 ounces ground pork Into a pan, heat oil over

medium flame and cook pork
2 tablespoons until browned. Pour in egg
vegetable oil mixture and cook without
stirring until all sides are golden
3 whole eggs brown.
2 1/2 tablespoons
fish sauce
1 pinch pepper
5
SPINACH AND FETA

OMELET
Prep Time: 10 Mins
Ready In: 10 Mins
Calories: 870.0 kcal Protein: 34.5g
Directions:
Makes 4 servings Into a bowl, whip eggs with

garlic powder and onions. Set
Ingredients aside.
2 tablespoons onions, Into a non-stick skillet, melt 3

chopped tbsp. butter over medium flame
and cook egg mixture without
4 eggs 2 ounces feta stirring for about 4 minutes or
cheese, crumbled until underside turns lightly
browned. Scatter the spinach,
1/2 cup canned mushroom and crumbled
mushroom, thinly cheese on top of the one side of
sliced the egg. Lift the other side of
6
the egg over the filling, folding

1 teaspoon garlic the omelet in half.
powder
Lower heat to low, add
1/4 cup spinach, remaining butter and cook for
chopped and cooked another minute until veggie
filling is well heated through.
4 tablespoons butter,
divided Slide down the omelet onto a
plate and enjoy.
7
HASS AVOCADO SUNRISE

OMELET
Prep Time: 0 Mins
Total Time: 5 Mins
Directions:
Makes 4 servings Into a pan, heat bacon grease

over medium flame. Sauté
Ingredients mushrooms for about 5
minutes or until just wilted. Set
1 1/2 cups sliced aside into a bowl.
fresh mushrooms
Into a bowl, whisk eggs
1 tablespoon bacon thoroughly. Mix in green onion,
grease mushrooms, avocado and
cheese, season with salt and
8 eggs 1 green onion, pepper.
sliced
Into the same pan, with some
1 avocado, seeded, bacon grease, cook egg mixture
peeled and diced
8
with stirring for about 3

1/2 cup cheddar minutes or until set.
cheese, shredded
Cut into pie-shaped wedges and
Salt and pepper enjoy.
9
FLUFFIEST SCRAMBLED
EGGS
Prep Time: 20 Mins
Total Time: 35 Mins
Calories: 273.7 Kcal Protein: 15.3g
Directions:
Makes 6 servings Into a bowl, whisk eggs with the

rest of the ingredients except
Ingredients butter.
12 eggs Into a pan, melt butter over

medium flame. Pour egg
1/4 cup heavy cream mixture to pan, mix lightly and
cook for about a minute or until
3 tablespoons desired texture is attained.
unsalted butter
1/4 teaspoon salt
10
SCRAMBLED EGGS WITH

COCONUT OIL
Prep Time: 3 Mins
Total Time: 4 Mins
Directions:
Makes 4 servings Into a mixing bowl, whisk eggs

with cream cheese.
Ingredients
Into a non-stick skillet, heat oil
6 large eggs over medium flame. Cook the
egg mixture with stirring for
6 teaspoons cream about a minute or until well set.
cheese salt and to
black pepper taste Sprinkle some salt and pepper
to taste. Garnish with chives
1 tablespoons chives, and serve.
chopped
1 tablespoon virgin
coconut oil, for frying
11
PEPPERONI EGG SCRAMBLES
Prep Time: 15 Mins
Total Time: 30 Mins
Fat: 26.1g Carbs:5.0g
Directions:
Makes 4 servings Into a non-stick pan, heat oil

over medium high flame and
Ingredients cook pepperoni for about 2
minutes or until starts to turn
1 tablespoon virgin reddish brown. Stir in garlic and
coconut oil cook for another 30 seconds.
Add onions and sauté for
1/4 lb. Pork another minute. Lastly add
pepperoni tomatoes and cook another
minute longer.
1 garlic clove,
chopped Into a bowl, whip eggs the
cheese, add some salt and
1/4 onion, chopped pepper to taste. Pour egg
mixture into the pan, stir and
12
cook for several seconds until

3 tablespoons sun- set
dried tomato,
chopped
8 whole eggs
4 ounces Cheddar
cheese, crumbled
Salt and pepper to

taste
Fresh parsley leaves,

chopped, for garnish
13
SMOKED SALMON OMELET

WITH HERBS
Prep Time: 10 Mins
Total Time: 20 Mins
Directions:
Makes 3 servings Into a small bowl, whisk sour

cream and mustard until
Ingredients blended.
1/2 tablespoons sour Into another bowl, beat eggs

cream with water, chives and tarragon.
Sprinkle salt and pepper to
1/2 tablespoon taste.
coarse-grained Dijon
mustard Into a pan, melt butter over
medium-high heat and pour
2 large eggs half of the egg mixture, and
cook until edges start to set.
1 tablespoons water Using spatula, lift edges, letting
the uncooked eggs to flow
14
underneath. Cook for another

1 tablespoons fresh minute until just set. Pour the
chives, finely mustard mixture and scatter the
chopped salmon on half side of the
omelet. Fold other half of egg
3/4 tablespoons fresh over the filling. Slide down
tarragon, minced omelet onto a plate.
1 teaspoons butter
1 ounces smoked
salmon, cut into strips
15
FENNEL SAUSAGE FRITTATA
Prep Time: 20 Mins
Total Time: 50 Mins
Directions:
Makes 6 servings Preheat oven to 350 0F.
Ingredients Into an ovenproof skillet, heat

oil over medium high flame.
1 tablespoon butter Cook fennel, with garlic and
onions for several minutes or
1 tablespoon olive oil until garlic turns light brown.
Stir in mushrooms and cook for
1 small onion, another few minutes until just
chopped wilted. Stir in sausage and
artichoke hearts and cook
1 fennel bulb, further for a minute or two.
chopped, hard core
removed While the veggies are cooking,
combine all "Egg Mixture"
ingredients into a blender; mix
until well blended. Pour egg
16
mixture into the skillet with the

8 ounces canned veggies, and stir to mix.
artichoke hearts,
drained and quartered Put skillet in oven and bake for
about 25 minutes or until
2 cups Portobello toothpick comes out dry if
mushrooms, sliced inserted in the center.
1 tablespoon garlic, Slice and serve warm or chilled.

minced
12 ounces precooked
chicken sausage,
chopped in bite size
pieces
6 large eggs
2 teaspoons basil
1/2 teaspoon pepper
1 tablespoon oregano
2 cups part-skim
mozzarella cheese,
shredded
1/2 teaspoon salt
17
COUNTRY HAM BACON
Prep Time: 5 Mins
Total Time: 1 Hour 5 Mins
Directions:
Makes 2 servings Remove the bone from the

ham, if any. The slices do not
Ingredients have to be cut evenly, leaving
some fat for flavor and
Ham nutrition.
12 ounces salt-cured Place the ham slices into a large

smoked country ham cast iron pan, cover the ham
steaks, sliced slices completely with water
and simmer over medium flame
2 cups water for about 15 minutes to remove
the salt. Add more water if
1 tablespoon needed along the way to keep
vegetable oil the meat submerged. Stir once
in a while. Drain into a
18
colander. Pat dry using paper

Eggs towel. Wipe clean the pan.
1 tablespoon butter Into the same cleaned pan, heat

oil over medium flame. Cook
6 eggs ham for about 10 minutes or
until all sides are browned. Do
1 teaspoon kosher not overcrowd the pan, work in
salt batches if needed.
1/2 teaspoon garlic Into a non-stick pan, melt

powder butter over medium-low flame.
Into a bowl, whip eggs with
1/2 teaspoon black garlic powder, salt and pepper.
pepper Pour into hot butter and cook
slowly over low heat until edges
start to get firm. Mix gently and
remove from the heat. Serve
with the ham.
19
BACON AND EGG CAKE
Prep Time: 10 Mins
Total Time: 30 Mins

Directions:
Makes 4 servings Into a non-stick pan, brown

bacon over medium high flame.
Ingredients Place on a plate and tent with
tin foil to keep warm. Leave
3/4 lb. bacon about 2 tbsp. bacon grease in
the pan and reserve the rest for
6 eggs future use.
2/3 cup half-and-half Into a bowl, whisk eggs with

arrowroot powder, salt and
1 1/2 tablespoons pepper. Gradually add half-and-
arrowroot powder half and mix until smooth and
frothy.
1 tablespoon fresh
dill, minced Heat the pan with the bacon
grease over low heat and slowly
1/4 teaspoon salt cook egg mixture for about 20
minutes until just set. Lift edges
20
for uncooked eggs to flow

1/4 teaspoon pepper underneath.
1/4 cup chives, Top with the bacon slices and

chopped garnish with chives. Cut into
wedges and serve.
21
MUSHROOMS WITH EGGS
Prep Time: 5 Mins
Total Time: 25 Mins
Directions:
Makes 4 servings Into a skillet, melt butter over

medium flame and sauté
Ingredients mushrooms with caraway
seeds, parsley, salt, and pepper
1 lb. fresh for about 5 minutes or until
mushrooms, sliced most of the liquid has
evaporated.
1/4 cup butter
Gradually pour in beaten eggs
1/2 teaspoon caraway and scramble the mixture. Cook
seed, crushed for another minute and serve.
2 tablespoons parsley,
chopped
6 eggs, beaten
22
1 teaspoon salt
1/4 teaspoon pepper
23
BREAKFAST SPINACH
MUFFINS
Prep Time: 15 Mins
Total Time: 30 Mins
Calories: 371 kcal Protein: 22g
Fat: 28g Carbs: 8g
Directions:
Makes 20 servings Preheat oven to 350 0F. Lightly

Ingredients
Into a microwaveable bowl, put
20 ounces raw spinach and microwave for
spinach, chopped about 3 minutes or until just
wilted. Take out bowl and set
16 ounces ground aside to cool.
pork sausage
Into a non-stick pan, cook
1 sweet, green, raw sausages until browned.
pepper, chopped Crumble and transfer into the
bowl with spinach. Into the
1 clove onion, minced same pan with generated grease,
cook onions and peppers until
24
fragrant. Add into the bowl.

8 ounces sharp Into another bowl, whisk eggs
cheddar cheese with cream until smooth. Pour
mixture into the bowl with
10 large eggs ingredients, mix until fully
blended. Scoop evenly into the
1/2 cup whipped prepared muffin pan, put cherry
heavy cream tomatoes on tops and bake for
about 30 minutes.
1 teaspoon garlic
powder
1 teaspoon onion
powder
1 teaspoon black
pepper
1 teaspoon table salt
20 cherry tomatoes
25
EGGS IN AVOCADO SLICES
Prep Time: 5
Fat: 18.5g Net carbs: 2.1g
Directions:
Makes 3 servings Slice your avocado in the

middle and remove the seed.
Ingredients
Cut the back of the avocado
1 Avocado making a slice as if it was a
bread, and place the avocado
1 Egg slice in an oily pan.
Crack an egg into the center of

the hole, and cover for one or
two minutes until the egg is
cooked to the point that you
like.
Season with salt and pepper.
26
BACON & GRUYÈRE

JALAPEÑO POPPERS
Prep Time: 30 Minutes
Fat: 33g Net carbs: 3.5g
Directions:
Makes 6 servings Preheat the oven to 400 F / 200

C. Wash the jalapeños, cut in
Ingredients half and deseed.
12 Jalapeño peppers, Mix the ricotta, gruyere and the

deseeded chopped cilantro.
1 cup ricotta cheese Fill each jalapeño halve with the

mixture.
½ cup Gruyère
cheese, grated or any Wrap each jalapeño halve in a
hard cheese of choice bacon slice and place on a
baking tray covered with
12 slices bacon, cut parchment paper.
lengthwise
24 slices Pancetta,
thin cut 2 tbsps.
27
Bake for 20-25 minutes, until

Freshly chopped the bacons are crispy.
cilantro or parsley
Serve hot or cold.
28
KETO PUMPKIN CHIA

MUFFINS
Fat: 39.7g Net carbs: 4g
Directions:

C. Mix well all the dry
Ingredients ingredients, except the
pumpkin seeds, in a bowl.
Dry ingredients
Separate the egg whites from
1 ½ cups almond the egg yolks and whip up the
flour egg whites with a mixer until
you have a soft foam.
¼ cup chia seeds,
ground In a different bowl mix the egg
yolks, melted butter, pumpkin
1 tbsp. gluten-free puree and stevia. All ingredients
baking powder need to be at room
temperature, however the
1 tbsp. pumpkin pie butter should be melted.
spice mix
29
Mix the egg yolks mixture with

¼ cup Erythritol or the dry ingredients and mix
sweetener of choice until well combined.
Topping: Now add the egg yolks in

quarters and mix gently. Here
6 tbsps. Pumpkin you must be careful not to
seeds Wet ingredients deflate the egg whites, and try to
keep the batter as fluffy as
1 cup pumpkin purée possible.
6 large eggs, separated Set a muffin tray with 12 muffin

paper cups and spoon the batter
½ cup butter into it and place in the oven.
30 drops liquid Stevia Bake for 5 minutes. Sprinkle

extract pumpkin seeds on the top and
bake for another 30 minutes or
until the muffins are golden
brown.
Store at room temperature for

4-5 days ou freeze them up for
up to 3 months.
30
ULTIMATE KETO COFFEE

CAKE
Directions:

C.
Ingredients
Separate the egg yolks from the
Base 6 Large Eggs, egg whites. Combine well the
Separated egg yolks with Erythritol and
Stevia.
6 Oz. Cream Cheese
Once you have an egg yolk
1/4 Cup Erythritol cream, add the cream cheese
and the protein powder. Mix
1/4 tsp. Liquid Stevia together until a thick batter
forms.
1/4 Cup Unflavored
Protein Powder
2 tsp. Vanilla Extract
31
Whisk the egg whites together

1/4 tsp. Cream of with cream of tartar until a soft
Tartar Filling foam forms.
1 1/2 Cup Almond Fold half of the egg whites into

Flour the egg yolk mixture first, then
the other half. Pour the batter
1 Tbsp. Cinnamon into a round cake pan.
1/2 Stick Butter Mix together the almond flour,

cinnamon, maple syrup, stick
1/4 Cup Low Carb butter and erythritol. This will
Maple Syrup form a dough. Rip it into little
pieces and spread around the
1/4 Cup Erythritol top of the cake. Push the pieces
down if they don’t sink on their
own.
Bake for 20 minutes, top with

cinnamon, then bake for
another 20-30 minutes until it
becomes brownish. Let the
cake cool for 20 minutes before
removing from the pan.
32
BLUEBERRY DANISH
MUFFINS
Fat: 20g Net carbs: 6g
Directions:
Makes 12 servings Preheat oven to 375 F / 190 C.

Line a muffin baking tray with
Ingredients parchment paper.
4 large eggs In a medium bowl, beat 4 eggs
until foamy, add the water and
1/4 cup water vanilla extract. Combine well.
1 tablespoon vanilla In a different bowl combine the
extract almond flour, sugar substitute,
and baking powder. Whisk both
2 cups blanched dry and wet ingredients
almond flour together and fold 1/2 of the
blueberries into the batter.
1/2 cup sugar
substitute
33
Fill the muffin tray at around

1 tbsp. baking 2/3 of the space available.
powder
Whisk together cream cheese
1/2 cup fresh and egg and spoon equally in
blueberries each of the muffin cups. Top
evenly with the remaining
Cheese filling 8 blueberries.
ounces cream cheese,
softened Combine all the topping
ingredients and crumble over
1 large egg, beaten the top of each muffin.
1/2 cup fresh Bake for 20-25 minutes until a

blueberries Streusel toothpick comes you clean
topping when inserted in the center of
the muffin.
1/4 cup blanched
almond flour Let it cool for 10 minutes and
serve warm or chilled
2 tablespoon sugar
substitute
1 1/2 tbsps. Unsalted

butter, cold
1/4 teaspoon ground

cinnamon
34
LOW CARB BUTTERMILK

WAFFLES
Directions:
Makes 8 servings Preheat waffle iron and grease

it.
Ingredients
Combine coconut or almond
½ cup unsweetened milk and apple vinegar in a
coconut milk mixing bowl.
½ teaspoon apple Add eggs, coconut/olive oil,

cider vinegar and vanilla extract. Mix well and
set aside.
2 eggs, large
In another bowl combine
1 tablespoon coconut coconut flour, baking powder,
oil, melted almond flour, and sweetener.
½ teaspoon vanilla
extract
35
Add the dry mixture to the wet

¾ cup almond flour mixture and whisk everything
combining well.
2 tbsps. Coconut
flour Pour 1/4 cup batter into the
waffle iron and cook for 3-5
2 teaspoon baking minutes or until the steam stops
powder rising from the iron.
1 1/2 teaspoon Carefully remove and serve.

sweetener of choice
36
LEMON SCONES
Fat: 23.9g Net carbs: 4g
Directions:

C. Grease a large enough baking
Ingredients sheet.
2½ cups almond Mix almond flour, sweetener,

flour baking soda, baking powder,
and salt.
1½ teaspoon lemon
zest Lemon juice - 2 Add cold butter and mix until
tbsps. you have a crumbled mixture.
⅓ Cup sweetener In another bowl, whisk eggs,

Baking powder lemon zest, lemon juice, and stir
into the crumbled mixture until
2 teaspoon baking moistened.
soda
Knead dough for around 4
⅓ teaspoon salt times over a floured surface.
Vanilla
37
Roll the dough into a 1 inch-

½ teaspoon Butter thick round and cut into 8
wedges.
¼ cup
Arrange on the baking tray,
1 large egg leaving space between the
wedges. Bake for 20 minutes
until the edges are a little
browned.
Let it cool and serve.
38
PUMPKIN CHEESECAKE
BALLS
Fat: 15g Net carbs: 2g
Directions:
Makes 6 servings Line a baking tray with

parchment paper.
Ingredients
Combine the cream cheese,
½ cup pumpkin pumpkin puree, sweetener and
purée spice. M ix well.
8 ounces cream Freeze for 30 minutes, or until

cheese a semi-firm texture forms.
1 ½ teaspoon In another bowl combine the

pumpkin pie spice remaining ingredients and set
aside.
1 teaspoon vanilla
extract Form small balls with the
pumpkin mixture and roll each
6 tbsps. erythritol
39
ball over the pecans mixture,

⅓ Cup pecans, finely coating it.
minced
Refreeze for another 20
2 tbsps. erythritol or minutes, until firm.
sweetener of choice
1 teaspoon cinnamon
40
GREASY FRIED PORK

SANDWICH
Prep time: 25 minutes
Calories: 688g Protein: 37g
Directions:
Makes 4 servings Mix all the muffin ingredients in

a large bowl making a dough
Ingredients and microwave for 60-90
seconds on high. Let it sit for
Bread/Muffin 2 another 60 seconds, remove
tbsps. from the microwave and slice
into two halves.
Golden flaxseed meal
2 tbsps. Live one of the halves with ham
and back, and cover the top
Almond meal with the other half.
1 large egg In another bowl whisk the egg,

cream, pepper and salt. Dip the
1 teaspoon bacon fat sandwich into the egg mixture
or butter, melted and until the bread really
absorbed the liquid.
41
Heat a skillet, add butter and fry

1/2 teaspoon baking the sides of your sandwich until
powder you have a golden brown on
both sides. Turn the heat down
Dash salt Filling and cook for another 4-6
minutes.
3 slices deli ham
Slice and serve.
3 slices bacon,
precooked and crispy
1 large egg
2 tbsps. Cream, heavy

whipping
1 tablespoon bacon
fat or butter
Salt and pepper, to

taste
42
EGGS FLORENTINE
Directions:
Makes 2 servings Heat olive oil over medium heat

in a large skillet.
Ingredients
Add the pancetta and cook until
1 tablespoon olive oil crisping, then add spinach, red
onion and garlic. Cook until
1⁄4 cup diced pancetta spinach cooks down.
5 ounces fresh Spread the spinach on the

spinach skilled and crack the eggs over
it. Season with salt and pepper
¼ cup diced red and cover until the eggs are
onion cooked.
1 teaspoon minced Garnish with tomato and

garlic sprinkle parmesan. Serve hot.
2 large eggs Salt and

pepper
43
2 tablespoons
shredded Parmesan
cheese
Diced tomato, for

garnish
44
MOCHA CHIA PUDDING
Directions:
Makes 2 servings Brew the coffee simmering the

herbal coffee with the 2 cups of
Ingredients water until the liquid is reduced
to 1 cup.
2 tbsps. Herbal coffee
Strain the coffee and pour
⅓ Cup (55 gr) dry coconut cream, vanilla extract,
chia seeds chia seeds, cacao nibs and
sweetener. Mix well.
⅓ Cup coconut
cream - undiluted Place in serving containers and
chill for 30 minutes.
1 tablespoon organic
vanilla extract Sprinkle some cacao nibs on
top and serve
1 tablespoon Swerve
2 tbsps. (15 gr) Cacao

nibs
45
LEMON POPPY SEED

COOKIES
Directions:
Makes 8 servings Preheat oven to 325 F / 160 C

and line a baking tray with
Ingredients parchment paper.
Cookies Whisk together the coconut

flour, almond flour, poppy
1 cup almond flour seeds, salt and baking powder.
1/4 cup coconut In another bowl combine

flour cream cheese, egg, sweetener,
lemon zest, lemon juice and
3 tablespoon poppy stevia extract. Pour in the flour
seeds mixture until well combined.
1 teaspoon baking Make around 10 balls and

powder flatten them with the palm of
your hand forming the cookies.
1/8 teaspoon salt
46
Bake for 20 minutes or until

6 ounces cream golden in the edges.
cheese, softened
In a small bowl, combine the
1/2 cup Swerve glaze ingredients, drizzle over
Sweetener the cookies and serve cooled.
1 large egg, room

temperature Zest of
one lemon
2 tbsps. lemon juice
1/4 teaspoon liquid

stevia extract Glaze
1/4 cup
confectioner's Swerve
Sweetener
47
CHOCOLATE SMOOTHIE
Calories: 193 kcal Total Fat: 10 g Saturated Fat: 5g
Cholesterol: 76mg Sodium: 0mg Carbs: 3g
Fiber: 1g Protein: 23g
Directions:
Makes 2 servings In a blender place all the

ingredients except chocolate
Ingredients and pulse at high speed for 30-
60 seconds or until creamy.
14-ounce coconut
milk, full-fat Then blend in chocolate for 20-
30 seconds or until well
2 tablespoons chia combined.
seeds
Pour smoothie into serving
¼ cup rice protein glasses and serve straight away.
powder, dairy-free
½ teaspoon vanilla
flavored stevia
48
1/3 cup chopped

dark chocolate
2 cups crushed ice
49
GREEN PROTEIN SMOOTHIE
Calories: 225kcal Total Fat: 13.3g Saturated Fat: 2g
Cholesterol: 30mg Sodium: 200mg Carbs: 9.4g
Fiber: 5.8g Protein: 20.7g
Directions:

ingredients except chocolate
Ingredients chips and pulse at high speed
for 30-60 seconds or until
Half of a medium smooth and creamy.
avocado, peeled and
pitted Pour smoothie evenly into
serving glasses, top with
1 cup baby spinach chocolate chips and serve
straightaway.
¼ cup rice protein
powder
½ cup almond milk,

unsweetened
50
10 drops peppermint
flavored stevia
¼ teaspoon
peppermint extract
1 cup crushed ice
½ tablespoon
chocolate chips
51
BERRY & CHIA SMOOTHIE
Calories: 249kcal Total Fat: 21.07g Saturated Fat: 9g
Directions:

ingredients and pulse at high
Ingredients speed for 30-60 seconds or until
smooth and creamy.
1 cup frozen
blueberries Pour smoothie evenly into
serving glasses and serve
1 cup coconut milk, straight away.
full-fat
1/2 cup coconut

cream
1 cup almond milk,

unsweetened
52
2 tablespoons
coconut oil
2 tablespoons ground
chia seed
2 tablespoons stevia
2 cups crushed ice
53
VANILLA SMOOTHIE
Calories: 156kcal Total Fat: 45.2g Saturated Fat: 29.4g
Fiber: 1g Protein: 34.6g
Directions:

Ingredients speed for 1 ½ to 2 minutes or
until smooth and creamy.
2 tablespoons
grounded chia seeds Pour smoothie into serving
glass and serve straightaway.
4 fluid ounce coconut
milk, full-fat
1-ounce rice protein

powder
1 tablespoon coconut
oil
54
1 teaspoon vanilla
extract, unsweetened
5 drops Stevia extract
2-ounce cup water
½ cup crushed ice
55
COCONUT MILK &

STRAWBERRY MILKSHAKE
Directions:

Ingredients speed for 1 ½ to 2 minutes or
until smooth and creamy.
2 fluid ounce coconut
milk, full-fat Pour smoothie into serving
glass and serve straightaway.
6 fluid ounce almond
milk, unsweetened
2.5 ounce
strawberries, fresh or
frozen
1 tablespoon coconut
oil
56
½ teaspoon vanilla
1 tablespoon
grounded chia seeds
5 drop strawberry
flavored stevia extract
57
COCONUT ALMOND
MOCHA
Calories: 135kcal Total Fat: 10g Saturated Fat: 6.8g
Directions:
Makes 2 servings Place saucepan over medium

heat, add all the ingredients and
Ingredients cook until warmed through and
well combined, use a whisker to
½ cup brewed coffee stir continuously.
6-ounce cup Pour into a serving mug and

chocolate almond serve straightaway.
milk, unsweetened
1/8 teaspoon coconut

extract instead
1/8 teaspoon almond

extract
58
7 drops liquid stevia

extract
59
NO-EGG BREAKFAST BAKE
Directions:
Makes 4 servings Place a baking rack in the

middle shelf of an oven, set the
Ingredients temperature to 400 degrees F
and let it preheat.
1 large red bell
pepper, stemmed Cut each sausage into thirds.
chopped
Grease a medium-sized baking
1 ½ teaspoon olive dish with the non-stick cooking
oil spread, place bell peppers,
drizzle with 1 teaspoon olive
1 teaspoon all- oil, sprinkle with seasoning mix
purpose seasoning and pepper, add sausages and
mix toss until combined.
¼ teaspoon ground Place Baking dish into

black pepper preheated oven and bake for 20
60
minutes or until cooked

10-ounce turkey through, stir every 10 minutes.
sausage
When the baking is done,
½ cup Mozzarella remove baking dish from oven,
cheese, grated sprinkle with cheese and return
dish to the oven.
Turn off oven and switch on

the broiler and broil for 1-2
minutes or until cheese melts
completely and begin to brown.
Serve hot.
61
GRANOLA MIXTURE
Calories: 317kcal Total Fat: 21g Saturated Fat: 11g
Directions:
Makes 8 servings Place baking rack in the middle

shelf of the oven, set the
Ingredients temperature to 325 degrees F
and let preheat. Grease a large
7-ounce coconut oil, baking sheet with a non-stick
melted cooking spray and set aside
until required.
1 teaspoon vanilla
extract, unsweetened In a large bowl whisk together
coconut oil, vanilla, stevia, salt,
15 drops liquid stevia and cinnamon until just
extract combined. Then stir in sesame
and chia seeds, hemp hearts and
1 ½ teaspoon salt coconut until mixed well.
1 teaspoon ground Spoon the mixture into a

cinnamon prepared baking sheet, spread
62
evenly and bake in the

8-ounce sesame seeds preheated oven for 10 minutes.
Then rotate baking sheet and
¼ cup grounded chia continue baking for another 5
seeds minutes.
8 ounce shelled hemp When the baking is done,

hearts transfer granola to a large plate
and let it cool for 1 hour before
16 ounce shredded serving.
unsweetened coconut
63
PEANUT BUTTER &

CHOCOLATE CHIP MUFFINS
Fiber: 1.6g Protein: 10g
Directions:
Makes 6 servings Place baking rack on the middle

shelf of the oven, set the oven
Ingredients at 350 degrees F and let preheat.
Take a 6 cups muffin tray,
8-ounce almond flour grease with non-stick cooking
spray and set aside until
15 drops liquid stevia required.
extract
In a small bowl combine chia
1 teaspoon baking and water and set aside until
powder required.
1/8 teaspoon salt In a large bowl mix together

flour, stevia, baking powder and
1/3 cup peanut butter salt until combined. Gradually
combine almond milk, peanut
64
butter, and chia mixture until

3 fluid ounce almond fully combined.
milk
Fold in chocolate chips and
2/3 cup chia flour spoon mixture evenly into
prepared muffin cups.
5 fluid ounce water
Place muffin tray into heated
4-ounce chocolate oven and bake for 15 minutes
chips or until inserted wooden skewer
into the muffin comes out
clean.
Let baked muffins cool in the

muffin tray before turning out
to cool completely and then
serve.
65
VEGETABLE CROQUETTES
Prep time: 1 hour
Directions:
Makes 18 servings Peel potatoes, cut into bite size

pieces and then mash with ¼
Ingredients cup milk, butter, and ¾
teaspoon salt until smooth, set
1.5-pound potatoes, aside until required.
boiled
Place a large skillet pan over a
1 ¼ cups almond medium-high flame, add 3
milk, unsweetened tablespoons butter and let heat.
and divided Add red onion, garlic, pepper,
broccoli, carrots and
2 teaspoons butter, mushrooms and cook for 2-3
unsalted and more as minutes.
needed
Then add spinach and green
1 ¼ teaspoons salt, onion and cook for 2-3 minutes
or until sautéed. Stir in ¼
66
teaspoon salt and then transfer

Half of a small red mixture to mashed potato bowl.
onion, peeled and
chopped Stir until well mixed and place
mixture in the refrigerator until
2 teaspoons minced cool enough to handle.
garlic
When the mixture is cooled,
2 tablespoons divide evenly into 16-18
broccoli florets portions, then roll each portion
into a ball and flatten into a
2 tablespoons red patty.
bell pepper
Arrange patties on a large
1 medium-sized baking sheet and let cool in the
carrot, peeled and freezer or until firm.
grated
In a shallow dish stir together
2 large mushrooms, cornstarch, remaining milk and
chopped salt until blended.
1/3 cup spinach, In another shallow dish place

chopped flour and place bread crumbs in
another shallow dish.
2 green onion stalks,
sliced Working on one patty at a time,
first cover each patty with flour,
3 tablespoons olive then dip into milk mixture and
oil cover with breadcrumbs.
4-ounce all-purpose Place a large skillet pan over a

flour, sifted medium-high flame, heat 2
tablespoons oil and cook patties
2 tablespoons corn in batches for 3-5 minutes until
starch nicely golden brown and heated
through. Serve warm.
67
1 ½ cup bread
crumbs
2 tablespoons olive
oil
68
RASPBERRY CHIA PUDDING
Directions:
Makes 4 servings In a blender place a ¾ portion

of the berries, add milk and
Ingredients water and pulse until smooth.
8 fluid ounce coconut Transfer this mixture into a

milk, full-fat medium-sized bowl, then add
chia seeds, vanilla, stevia and
4 fluid ounce water stir until combined.
5 ounce raspberries, Let pudding sit for 30 minutes,

fresh or frozen then top with remaining berries
and serve.
2.7-ounce chia seeds
3 teaspoons vanilla
69
5 drops liquid stevia

extract
70
FUDGE OATMEAL
Sodium: 128mg Carbs: 13.3g Fiber: 8.8g Protein: 18.6g
Directions:
Makes 2 servings Combine all the ingredients in a

jar and stir well.
Ingredients
Refrigerate covered overnight.
1 cup Coconut milk
1/3 cup Manitoba

Harvest hemp hearts
½ cup Sunflower
butter
1 tablespoon Chia
seed
1 tablespoon Cacao
powder
71
2 tablespoon Liquid
stevia
3 drops Vanilla
extract
½ teaspoon
Himalayan rock salt
Just a pinch
72
CREAMY HOT COCOA
Prep time: 20 min cook: 2 hours
Calories: 40 kcal Total Fat: 5g Saturated Fat: 2g
Net Carbs: 3g Fiber: 3g Protein: 3g
Directions:

crockpot.
Ingredients
Cook covered for 2 hours on
Unsweetened cocoa low, stirring occasionally.
powder
Stir well.
1/4 cup + 2
tablespoon Stevia 8-10
packets
Salt – ¼ teaspoon
Vanilla – 1 teaspoon
Unsweetened almond
milk – 3 cups
73
MACA ALMOND SMOOTHIE
Calories: 500 kcal Total Fat: 43.8g Saturated Fat: 25.5g
Carbs: 10.9g Fiber: 4.7g Protein: 14.6g
Directions:
Makes 1 servings Mix together all the ingredients

in a blender.
Ingredients
Blend until smooth.
Almond milk
(unsweetened) – ¾
cup
Coconut milk – ¼
cup
Almond butter
(unsweetened) – 1
tablespoon
Extra virgin coconut

oil – 1 tablespoon
74
Collagen powder – 1
tablespoon
Maca powder – 2
teaspoon
75
NUT PACKED COCONUT

GRANOLA
Prep Time: 5 Minutes Cook: 28 Min
Directions:
Makes 20 servings Mix together the nuts, coconut,

coconut sugar, cinnamon, flax
Ingredients seed meal, and salt in a bowl.
Coconut flakes Heat the coconut oil and maple
(unsweetened) – ½ syrup lightly in a saucepan over
cup medium flame and pour it over
the mixture in the bowl.
Raw almonds
(slivered) – 2 cups Transfer the mixture onto a
baking sheet, spreading it well
Raw pecans – 1 ¼ and bake in an oven preheated
cup to 325 degrees Fahrenheit for
20 minutes.
Raw walnuts – 1 cup
Mix in the sunflower seeds and
Chia seeds – 3 blueberries and bake at 340
tablespoon
76
degrees Fahrenheit for 5-8

Flax seed meal – 1 minutes.
tablespoon
Remove and leave to cool.
Cinnamon (ground) –
1 ½ teaspoon
Coconut sugar – 2
tablespoon
Sea salt – ¼ teaspoon
Coconut oil – 3
tablespoon
Maple syrup – ¼ cup

+ 1 tablespoon
Dried blueberries – ¼
cup
Roasted sunflower
seeds (unsalted) – ¼
cup
77
CHOCO-GREEN SMOOTHIE
Calories: 186 kcal Total Fat: 16.3g Carbs: 11g
Directions:

high speed blender.
Ingredients
Blend until smooth.
Frozen berries – ½
cup
Coconut cream – 1
cup
Cocoa powder – ¼
cup
Granulated sweetener
– 1 tablespoon
78
COCONUT MUESLI
Prep Time: 1 Min Cook: 8 Min
Calories: 200 kcal Total Fat: 17.8g Carbs: 6.1g
Directions:
Makes 15 servings Toss together all the ingredients

in a baking pan.
Ingredients
Bake for 7-8 minutes at 350
Flaked coconut degrees Fahrenheit.
(unsweetened) – 1
cup Leave to cool.
Sunflower seeds – 1 Serve with almond milk.
cup
Pumpkin seeds – 1
cup
Almonds (sliced) – 1
cup
Pecans – ½ cup
Hemp hearts – ½ cup

79
Cinnamon – 2
teaspoons
Vanilla extract – ½
teaspoon
Vanilla stevia – ¼
teaspoon
80
FRUIT & NUT CEREAL
Calories: 308 kcal Total Fat: 32.59g Carbs: 2.96g
Directions:
Makes 1 servings Combine together all the

ingredients in a bowl except the
Ingredients coconut milk.
Frozen berries – ½ Stir in the coconut milk.

cup
Coconut cream – 1
cup
Cocoa powder – ¼
cup
– 1 tablespoon
81
COCO-COFFEE MUG
Calories: 277 kcal Total Fat: 27g Carbs: 7g
Directions:
Makes 1 servings Mix together the coconut

flakes, coconut oil and flaxseed.
Ingredients
Pour the hot coffee over it and
Flaxseed (ground) – 2 mix well along with the
tablespoon sweetener.
Coconut flakes
(unsweetened) – 2
tablespoon
Coconut oil – 1
tablespoon
Liquid sweetener – to
taste
82
Black coffee
(unsweetened) – ½
cup
83
BREAKFAST PUDDING
Directions:

food processor.
Ingredients
Blend until smooth.
Coconut milk (full-
fat) – 1 ½ cup Serve chilled topped with fresh
berries.
Frozen raspberries –
1 cup
MCT oil – ¼ cup
Apple cider vinegar –

1 tablespoon
Vanilla extract – 1
teaspoon
Stevia – 3 drops
84
Chia seeds – 2
tablespoons
Fresh berries – for

topping
85
GREEN BREAKFAST
SMOOTHIE
Calories: 375 kcal Total Fat: 25g
Net Carbs: 4g Protein: 30g
Directions:
Makes 4 servings Blend together the spinach and

almond milk in a blender.
Ingredients
Mix in the rest of the
Almond milk – 2 cup ingredients except the chia
seeds and blend until smooth
Spinach – 1 oz. and creamy.
Cucumber – 1 ¾ oz. Serve garnished with chia seeds.
Celery – 1 ¾ oz.
Avocado – 1 ¾ oz.
Coconut oil – 1
tablespoon
86
Liquid stevia – 10
drops
Isopure Protein
powder – 1 scoop
Chia seeds – ½
teaspoon
87
CHOCOLATE GRANOLA
Prep Time: 10
Cooks: 20 Min
Calories: 187 kcal Total Fat: 17.5g
Carbs: 6.2g Fiber: 4g Protein: 4.3g
Directions:
Makes 32 servings Mix together the coconut oil,

cinnamon, sweetener and cocoa
Ingredients powder.
Coconut oil (melted) Toss together all the nuts, seeds
– 1.8 oz. and coconut in a baking dish
and pour the cocoa mixture
Cocoa (unsweetened) over, stirring well.
– 1/8 cup
Bake for 20 minutes at 350
Granulated sweetener degrees Fahrenheit until crisp
of choice – 2 and brown, tossing every 4
tablespoon minutes.
Cinnamon – 1
teaspoon
88
Shredded coconut –
14 oz.
Pumpkin seeds – 3.5

oz.
Sunflower seeds – 3.5

oz.
Almonds (chopped) –
3.5 oz.
Walnuts (chopped) –
3.5 oz.
Flax seeds – 3.5 oz.
89
RAW MUESLI
Calories: 298 kcal Total Fat: 26g Carbs: 8.6g
Directions:
Makes 20 servings Combine all the ingredients

together and seal in an airtight
Ingredients jar.
Shredded Coconut Serve with coconut cream.
(unsweetened) – 2
cups
Pumpkin seeds – 1
cup
Walnut pieces – 1 cup
Almonds (chopped) –
1 cup
Sunflower seeds – 1
cup
90
Sesame seeds – 1 cup
Linseed (ground) – 1
cup
91
SCRAMBLED TOFU
Prep Time: 10 Min
Cook: 20 Min
Calories: 252kcal Total Fat: 19g Saturated Fat: 3g Sodium:
516mg Carbs: 12.7g Fiber: 3g Protein: 12g
Directions:
Makes 2 servings Mix together the dry spices, salt

and some water in a bowl to
Ingredients make the sauce.
Extra firm tofu (pat Heat oil in a skillet and sauté the
dried) – 8 oz. red pepper and onion in it,
seasoning with a pinch of salt
Red onion (sliced and pepper.
thinly) – ¼
Mix in the kale and steam
Kale (chopped) – 2 covered for 2 minutes.
cups
Crumble the tofu into small
Olive oil – 2 pieces and add the tofu to the
tablespoon skillet, sautéing for 2 minutes.
Sea salt – ½ teaspoon
92
Pour in the sauce and stir well.

Chili powder – ¼ Cook for 5-7 minutes.
teaspoon
Garlic powder – ½
teaspoon
Turmeric – ¼
teaspoon
Cumin powder – ½
teaspoon
93
MAPLE-PECAN FAT BARS
Prep time: 10 min
Cook: 30 min
Net Carbs: 2g Protein: 4.9g
Directions:
Makes 12 servings Toast the pecans at 350 degrees

Fahrenheit in an oven for 6-7
Ingredients minutes and then crush by
placing in a plastic bag.
Pecan halves – 2 cups
Mix together all the dry
Almond flour – 1 cup ingredients in a bowl including
the crushed pecans.
– ½ cup Mix in the wet ingredients and
make a dough that is still
Shredded coconut crumbly.
cup Spread the mixture onto a
casserole dish and press.
Coconut oil – ½ cup
94
Bake for 20-25 minutes.

Leave to cool at room
Liquid stevia – ¼ temperature and then
teaspoon refrigerate for an hour.
95
BLUEBERRY PORRIDGE
Prep time: 5 min
Cook: 5 min
Directions:
Makes 2 servings Heat the almond milk over low

flame and whisk in the flour,
Ingredients flaxseed, salt and cinnamon.
Almond milk – 1 cup Mix in the vanilla extract and

stevia, once it begins to bubble.
Ground flaxseed – ¼
cup Remove from the flame once
the mixture is thick.
Coconut flour – ¼
cup Serve topped with shaved
coconut, pumpkin seeds and
Cinnamon – 1 some blueberries.
teaspoon
teaspoon
96
drops
Salt – a pinch
97
MACADAMIA BREAKFAST
BARS
Prep time: 5 min
Cook: 5 min
Calories: 425kcal Total Fat: 42g Cholesterol: 0mg
Sodium: 9mg Carbs: 9g Fiber: 5g Protein: 6g
Directions:

in a bowl and then pour it into
Ingredients a baking dish lined with
parchment paper.
Macadamia nuts
(crushed) – 2.1 oz. Leave refrigerated overnight
Almond butter – ½
cup
Coconut oil – ¼ cup
Shredded coconut
(unsweetened) – 6
tablespoons
98
Stevia drops - 20
99
PSYLLIUM BREAKFAST MIX
Net Carbs: 2.3g Fiber: 1.7g Protein: 2g
Directions:

jar.
Ingredients
Shake well and seal.
Psyllium husk – 2
tablespoon Serve softened with water or
black coffee.
Hemp seeds – 7
tablespoon
Ground flaxseed – 5
tablespoon
Ground sesame – 2
tablespoon
Coconut flakes
(unsweetened) – 5
tablespoons
100
Dark cocoa
(unsweetened) – 2
tablespoon
101
NUTELLA SPREAD
Prep Time: 10 Min
Cook: 5 Min
Directions:
Makes 16 servings Combine the chocolate and

coconut oil in a bowl and melt
Ingredients it in a water bath.
Hazelnut (peeled, Process the nuts in a food
roasted) – 1 cup processor until powdered.
Macadamia nuts Add the rest of the ingredients
(roasted) – 1 cup and process until smooth.
Almonds (roasted) – Scoop the squash into a bowls
½ cup and pour in the cashew milk.
Dark chocolate – 3.5 Sprinkle the ginger and toasted
oz. coconut on top and serve.
102
Virgin coconut oil – 1

tablespoon
Powdered erythritol –
2 tablespoon
Cacao powder – 1
tablespoon
Vanilla powder – ½
teaspoon
103
MACADAMIA NUT SPREAD
Prep Time: 15 Min
Cook: 1 Hour
Cholesterol: 0mg Sodium: 16.2mg Carbs: 4g
Directions:
Makes 3 cups Add the nuts with 2 cups water

in a high-speed blender and
Ingredients blend until smooth.
Macadamia Nuts Set a colander over a bowl and

(soaked in water for line it using a cheesecloth and
45 mines) – 19 oz. then pour the blended nut
mixture into it.
Sea Salt – 2 teaspoons
Wrap the cheesecloth around
Ground black pepper the nut mixture and squeeze it
– ½ teaspoon to remove the liquid out. Leave
for an hour.
Minced shallots – 6
tablespoons
104
Combine the nut mixture and

Fresh lemon juice – the rest of the ingredients
¼ cup except the parsley and shape
into 2 logs, rolling in the
Lemon zest – 2 parsley.
teaspoon
Place in the refrigerator for up
Chopped parsley – ¼ to five days.
cup
105
MINT CHOCO SMOOTHIE
Carbs: 14.3g Fiber: 7.8g Protein: 5g
Directions:

in a blender.
Ingredients
Blend until smooth.
Almond milk
(unsweetened) – 1
cup
Coconut milk – 1 cup

Avocado – ½
Cocoa powder – 1
tablespoon
Fresh mint – few

leaves
Powdered erythritol –
2 tablespoon
106
Cacao powder – 1
tablespoon
MCT oil – 1
tablespoon
Ice cubes – just a few
107
PSYLLIUM FLATBREAD
Prep Time: 10 Min Cook: 25 Min
Calories: 136kcal Total Fat: 8.5g Net Carbs: 2.2g
Directions:
Makes 6 servings Combine the eggs and goat

cheese in a bowl, mixing well.
Ingredients
Mix in the baking powder,
Combine the eggs blueberries and then the mix in
and Goat cheese – 6 the husk powder.
oz.
Leave aside for a minute and
Eggs - 3 then transfer the mixture into a
baking tray lined with
Psyllium husk powder parchment paper.
– 6 tablespoons
Bake for 25 minutes in an oven
Dried blueberries preheated to 350 degrees
(frozen) – 2 Fahrenheit.
tablespoons
Baking powder – ½
teaspoon
108
COCONUT CREPES
Prep Time: 10 Min
Cook: 32 Min
Calories: 260kcal Total Fat: 22.2g Net Carbs: 3.9g
Directions:
Makes 2 servings Add some butter over medium

flame and spread.
Ingredients
Place the rest of the ingredients
Coconut flour – 2 in a blender and blend.
tablespoons
Add 2 tablespoon of the
Heavy cream – 4 blended batter on the pan and
tablespoons spread until you get a thin
crepe.
Eggs – 2
Cook until it begins bubbling
Water – ½ cup on the top after 3-5 minutes and
then flip, cooking for an
Butter – 1 tablespoon additional 30 seconds.
Salt – Just a pinch
109
Add some butter again and

repeat with the rest of the
batter.
110
CHIA ALMOND SMOOTHIE
Calories: 581 kcal Total Fat: 50g Carbs: 25g
Directions:

high speed blender.
Ingredients
Blend until smooth.
Almond milk – ½
cup
Almond butter – 2
tablespoon
Chia seeds (ground) –

2 tablespoon
Coconut cream – ¼
cup
111
Natural yoghurt
cup
– 1 tablespoon
112
NUT PACKED COCONUT

GRANOLA
Cook: 28 Min
Directions:
Makes 20 servings Mix together the nuts, coconut,

coconut sugar, cinnamon, flax
Ingredients seed meal, and salt in a bowl.
Coconut flakes Heat the coconut oil and maple
(unsweetened) – ½ syrup lightly in a saucepan over
cup medium flame and pour it over
the mixture in the bowl.
Raw almonds
(slivered) – 2 cups Transfer the mixture onto a
baking sheet, spreading it well
Raw pecans – 1 ¼ and bake in an oven preheated
cup to 325 degrees Fahrenheit for
20 minutes.
Raw walnuts – 1 cup
113
Mix in the sunflower seeds and

Chia seeds – 3 blueberries and bake at 340
tablespoon F degrees Fahrenheit for 5-8
minutes.
lax seed meal – 1
tablespoon Remove and leave to cool.
1 ½ teaspoon
Coconut sugar – 2
tablespoon
Sea salt – ¼ teaspoon
Coconut oil – 3
tablespoon

+ 1 tablespoon
Dried blueberries – ¼
cup
Roasted sunflower
seeds (unsalted) – ¼
cup
114
CHOCO – BREAKFAST
WAFFLES
Cook: 20 Min
Calories: 289 kcal Total Fat: 26.6g Carbs: 7g
Fiber: 3.6g Protein:7.2g
Directions:
Makes 5 servings Place the egg whites in a bowl

and whisk till stiff peaks are
Ingredients formed.
Eggs (separated) – 5 In another bowl mix together

the coconut flour, egg yolks,
Coconut flour – 4 cocoa, baking powder and
tablespoon sweetener.
Cocoa (unsweetened) Gradually add in the butter to

– ¼ cup the dry mix and mix well.
Granulated sweetener Mix in the milk and vanilla.

– 3 tablespoon
115
Finally, fold in the egg whites, a

Baking powder – 1 little at a time.
teaspoon
Transfer the mixture onto a
Vanilla – 1 teaspoon baking sheet, spreading it well
Place portions of the mixture
Full-fat milk – 3 into a heated waffle maker and
tablespoon cook until golden.
Butter (melted) – 4 ½ Repeat with the rest of the

oz. mixture.
116
PUMPKIN SPICE SCONES
Prep Time: 10 Min
Cook: 40 Min
Calories: 137 kcal Total Fat: 11g Net Carbs: 3.7g
Directions:
Makes 6 servings Mix together the coconut flour,

spices and Swerve in a bowl.
Ingredients
Cut the butter into the flour mix
Coconut flour – ½ until it resembles crumbs.
cup
Mix in the pumpkin puree and
Salted butter – ¼ cup yoghurt, till well combined.
Greek yoghurt – 6 Mix in the eggs, one at a time,

tablespoon till incorporated completely.
Pumpkin puree - 6 Scoop the mixture onto a

tablespoon baking tray and bake in an oven
preheated to 350 degrees
Eggs – 2
117
Fahrenheit for 40 minutes until

Swerve – 2 the tops just begin to brown.
tablespoon
Leave to cool.
Pumpkin pie spice – 2
teaspoon
118
STREUSEL SCONES
Prep Time: 15 Min
Cook: 20 Min
Directions:
Makes 12 servings Mix together all the topping

ingredients in a bowl and place
Ingredients aside.
Almond flour – 2 In another bowl, mix together
cups the flour, stevia, salt and baking
powder, whisking to combine.
Baking powder – 1
teaspoon Mix in the blueberries.
Ground stevia leaf – Mix the milk and egg in yet
¼ teaspoon another bowl and pour it into
the flour mix until well
Fresh blueberries – 1 combined.
cup
Shape portions of the mixture
Salt – Just a pinch to form 12 scones and place on
119
a cookie sheet lined with

Egg – 1 parchment paper.
Almond milk – 2 Bake in an oven preheated to

tablespoons 375 degrees Fahrenheit for 20-
22 minutes until golden.
Topping:
Egg white – 1
tablespoon
Slivered almonds – ¼
cup
½ teaspoon
Stevia – Just a pinch
120
STRAWBERRY CHOCO-
PROTEIN SHAKE
Calories: 351kcal Total Fat: 25g Carbs: 4g
Directions:

high speed blender.
Ingredients
Blend until smooth
Almond milk
(unsweetened) – 16
oz.
Heavy cream – 4 oz.
Chocolate Whey
Isolate powder (from
Jay Robb) – 2 scoops
Strawberry syrup
(sugar free) – 1
tablespoon
121
Crushed ice – ½ cup
122
CINNAMON CAULIFLOWER
OATMEAL
Prep time: 10 min
Cook: 10 min
Net Carbs: 3.1g Protein: 8.8g
Directions:
Makes 6 servings Heat the coconut milk in a pan

over low flame and add the
Ingredients pecans to it.
Crushed pecans Add the cauliflower and bring

(toasted) – 1 cup to boil.
Flax seed – 1/3 cup Reduce the flame and simmer.
Chia seed – 1/3 cup Mix in the spices, erythritol,

stevia, chia seeds and flax seeds.
Cauliflower (riced) –
½ cup Mix in the butter, cream cheese
and xanthan gum.
123
Coconut milk – 3 ½
cups
Cream cheese – 3 oz.
Heavy cream – ¼ cup
Butter – 3 tablespoon
Cinnamon – 1 ½
teaspoon
Maple flavor – 1
teaspoon
Vanilla – ½ teaspoon
Nutmeg – ¼
teaspoon
Allspice – ¼
teaspoon
Erythritol (powdered)
– 3 tablespoon
Xanthan gum – 1/8

teaspoon
drops
124
MAPLE-PECAN FAT BARS
Prep Time: 10 Min
Cook: 30 Min
Net Carbs: 2g Protein: 4.9g
Directions:
Makes 12 servings Toast the pecans at 350 degrees

Fahrenheit in an oven for 6-7
Ingredients minutes and then crush by
placing in a plastic bag.
Pecan halves – 2 cups
Mix together all the dry
Almond flour – 1 cup ingredients in a bowl including
the crushed pecans.
– ½ cup Mix in the wet ingredients and
make a dough that is still
Shredded coconut crumbly.
cup Spread the mixture onto a
casserole dish and press.
Coconut oil – ½ cup
125
Bake for 20-25 minutes.

Leave to cool at room
Liquid stevia – ¼ temperature and then
teaspoon refrigerate for an hour.
126
MACADAMIA BERRY
GRANOLA
Prep Time: 10 Min
Cook: 20 Min
Carbs: 16g Fiber: 11g Protein: 6g
Directions:
Makes 8 servings Toss together the nuts, cacao

nibs and salt in a bowl and then
Ingredients mix in the butter.
Macadamia nuts Mix in the syrup and then the

(chopped) – 4 oz. egg white.
Raw almonds (sliced, Transfer the granola onto a

chopped)) – 4 oz. baking sheet lined with
parchment paper and spread.
Raw cacao nibs – 2
oz. Bake in an oven preheated to
325 degrees Fahrenheit for 15-
25 minutes.
127
Leave to cool and then toss in

Flaked coconut the strawberries and coconut
(unsweetened) – 1 ½ flakes.
oz.
Strawberries (frozen,
dried) – ½ cup
Butter (melted) – 2
tablespoons
Egg white (beaten) –

1
Sukrin Fiber Syrup

Clear – ¼ cup
Swerve Confectioners
- 1 tablespoon
Salt – Just a pinch
128
CINNAMON APPLE
BREAKFAST BARS
Prep Time: 5 Min
Cook: 25 Min
Carbs: 2.5g Fiber: 2.6g Protein: 5g
Directions:

in a bowl.
Ingredients
Transfer into a greased baking
Eggs - 4 pan and spread evenly.
Pecans (made into Bake in an oven preheated to

flour) – 1 cup 350 degrees Fahrenheit for 25
minutes until a knife inserted
Frozen dried apples comes out clean.
(crumbled) – ¼ cup
Coconut butter – ¼
cup
129
Five spice blend – 2

teaspoon
teaspoon
drops
130
SCRAMBLED EGGS WITH

PESTO
Prep Time: 5 Min
Cook: 5 Min
Directions:
Makes 3 servings Beat together the eggs, salt and

pepper.
Ingredients
Melt butter on a pan and add
Eggs - 3 the eggs to it on low flame,
stirring continuously until dried
Butter – 1 tablespoon up.
Green pesto – 1 Mix in the pesto.

tablespoon
Remove from the flame and
Creamed coconut mix in the coconut milk.
milk – 2 tablespoon
Salt to taste
131
Ground pepper to
taste
132
GARLICKY COCONUT
BAGELS
Prep Time: 5 Min
Cook: 15 Min
Cholesterol: 213mg Sodium: 352.2mg Carbs: 6g
Directions:
Makes 6 servings Mix together the butter, eggs,

garlic powder and salt.
Ingredients
Mix together the flour, gum and
Eggs - 6 baking powder in another bowl.
Butter (melted) – 1/3 Add the dry mixture to the wet,

cup mixing well until no lumps are
formed.
Coconut flour (sifted)
– ½ cup Grease a donut pan and transfer
the mixture into it.
133
Bake for 15 minutes at 400

Guar gum – 2 degrees Fahrenheit.
teaspoons
Leave to cool.
Garlic powder – 1 ½
teaspoons
Salt – ½ teaspoon
Baking powder – ½
teaspoon
134
TOMATO ZUCCHINI BREAD
Prep Time: 10 Min
Cook: 50 Min
Directions:
Makes 12 servings Mix together all the wet

ingredients in a blender and
Ingredients blend until smooth.
Eggs - 4 Mix together all the dry
ingredients in a bowl.
Salted butter (melted)
– ¾ cup Add the wet mixture to the dry,
mixing well until no lumps are
Almond milk formed.
cup Mix in the cheese.
Zucchini (shredded, Grease a loaf pan and transfer
dried with paper the mixture into it.
towel) – ½ cup
135

Sun dried tomatoes degrees Fahrenheit.
(chopped) – 2
tablespoons
Almond flour – 2
cups
Coconut flour – ¼
cup
Baking powder – 4
teaspoon
Granulated sugar
substitute – 1
teaspoon
Kosher salt – 1 ¼
teaspoon
Xanthan gum – ½
teaspoon
Dried oregano – ½
teaspoon
Dried parsley – ½
teaspoon
Garlic powder – ¼
teaspoon
Shredded Asiago
cheese – ½ cup
136
COCONUT MUESLI
Prep Time: 1 Min
Cook: 8 Min
Calories: 200 kcal Total Fat: 17.8g Sodium: 3mg
Directions:
Makes 15 servings Toss together all the ingredients

in a baking pan.
Ingredients
Flaked coconut degrees Fahrenheit.
(unsweetened) – 1
cup Leave to cool.
Sunflower seeds – 1 Serve with almond milk.
cup
Pumpkin seeds – 1
cup
Almonds (sliced) – 1
cup
137
Pecans – ½ cup
Hemp hearts – ½ cup
Cinnamon – 2
teaspoons
Vanilla extract – ½
teaspoon
Vanilla stevia – ¼
teaspoon
138
SPINACH & SAUSAGE

BREAKFAST FRITTATA
Prep Time: 10 Min
Cook: 2-3 Hours
Directions:
Makes 6 servings Grease a slow cooker and mix

all the ingredients in it.
Ingredients
Cook for 2-3 hours on low.
Frozen spinach
(drained, chopped) –
¾ cups
Red bell pepper

(diced) – 1 ½ cups
139
Red onion (diced) –

¼ cup Eggs (beaten)
–8
Sea salt – 1 teaspoon
Black pepper – ½
teaspoon
Sausage (cooked) – 1
1/3 cups
140
CREAMY HOT COCOA
Prep Time: 20 Min
Cook: 2 Hours
Net Carbs: 3g Fiber: 3g Protein: 3g
Directions:

crockpot.
Ingredients
Cook covered for 2 hours on
Unsweetened cocoa low, stirring occasionally.
powder –1/4 cup + 2
tablespoon Stir well.
Stevia – 8-10 packets
Salt – ¼ teaspoon
Unsweetened almond
milk – 3 cups
141
Half and half – ¼ cup
142
NUTMEG PUMPKIN BREAD
Prep Time: 20 Min
Cook: 2 Hours 45 Min
Sodium: 70mg Carbs: 21g Fiber: 3g Protein: 4g
Directions:
Makes 16 servings Mix together the cranberries

and apple juice in a saucepan
Ingredients and bring to boil. Leave aside
for 10 minutes.
100% apple juice – ¾
cup Mix together all the dry
ingredients in a bowl.
Dried apple juice
sweetened cranberries In another bowl, mix together
– ½ cup all the wet ingredients including
the cranberry mix.
Coconut flour – 1 ¾
cups Add the wet ingredients to the
dry along with the pecans and
Maple sugar flakes – mix well.
½ cup
143
Transfer the mixture into a

Baking powder – 2 greased loaf pan.
teaspoons
Place in a slow cooker on a rack.
Nutmeg (ground) – 1
teaspoon Cook for 2 hours 45 minutes on
high.
Baking soda – ¼
teaspoon
Ground all spice – ¼

teaspoon
Sea salt - ¼ teaspoon
Pumpkin (cooked,
pureed) – 1 cup
Plain Greek yoghurt

(non-fat) – ½ cup
Egg whites - 4
Safflower oil – ¼ cup
tablespoon
Pecan pieces
(unsalted, toasted) – 2
oz.
144
HASH BROWN CASSEROLE
Prep Time: 10 Min
Cook: 2-3 Hours
Directions:
Makes 8 servings Grease a slow cooker with oil

and layer hash browns, bacon,
Ingredients cheese and green onions,
repeating the layering another
Frozen hash browns time.
(shredded) – 20 oz.
Whisk together the rest of the
Thick cut bacon ingredients and pour over.
(cooked, chopped) –
8 slices Cheddar Cook for 2 - 3 hours on high
cheese (shredded) – 8
oz.
Green onions (thinly

sliced) – 6
145
Eggs – 12
Milk – ½ cup
Salt – ½ teaspoon
Pepper – ¼ teaspoon
146

77 Keto Breakfast Recipes

Uploaded by

Document Information

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

77 Keto Breakfast Recipes

Uploaded by

Copyright:

Available Formats

KETO BREAKFAST RECIPES

Published by Florian Funk Publishing Consultant,

© 2018 Claudia J. Caldwell | Florian Funk All rights

This book or parts thereof may not be reproduced in

For permission requests, write to the publisher, at

Sausage Egg Muffins .................................................................................................... 3

Ground Pork Omelet ................................................................................................... 5

Spinach And Feta Omelet ........................................................................................... 6

Hass Avocado Sunrise Omelet ................................................................................... 8

Fluffiest Scrambled Eggs ........................................................................................... 10

Scrambled Eggs With Coconut Oil .......................................................................... 11

Pepperoni Egg Scrambles .......................................................................................... 12

Smoked Salmon Omelet With Herbs ....................................................................... 14

Fennel Sausage Frittata .............................................................................................. 16

Country Ham Bacon .................................................................................................. 18

Bacon And Egg Cake ................................................................................................. 20

Mushrooms With Eggs .............................................................................................. 22

Breakfast Spinach Muffins......................................................................................... 24

Eggs In Avocado Slices ............................................................................................. 26

Bacon & Gruyère Jalapeño Poppers ........................................................................ 27

Keto Pumpkin Chia Muffins ..................................................................................... 29

Ultimate Keto Coffee Cake ....................................................................................... 31

Blueberry Danish Muffins ......................................................................................... 33

Low Carb Buttermilk Waffles ................................................................................... 35

Pumpkin Cheesecake Balls ........................................................................................ 39

Greasy Fried Pork Sandwich ..................................................................................... 41

Mocha Chia Pudding .................................................................................................. 45

Lemon Poppy Seed Cookies ..................................................................................... 46

Chocolate Smoothie ................................................................................................... 48

Green Protein Smoothie ............................................................................................ 50

Berry & Chia Smoothie .............................................................................................. 52

Coconut Milk & Strawberry Milkshake.................................................................... 56

Coconut Almond Mocha ........................................................................................... 58

No-Egg Breakfast Bake ............................................................................................. 60

Granola Mixture ......................................................................................................... 62

Peanut Butter & Chocolate Chip Muffins ............................................................... 64

Vegetable Croquettes ................................................................................................. 66

Raspberry Chia Pudding ............................................................................................ 69

Creamy Hot Cocoa..................................................................................................... 73

Maca Almond Smoothie ............................................................................................ 74

Nut Packed Coconut Granola................................................................................... 76

Choco-Green Smoothie ............................................................................................. 78

Fruit & Nut Cereal ..................................................................................................... 81

Coco-Coffee Mug ....................................................................................................... 82

Green Breakfast Smoothie ........................................................................................ 86

Chocolate Granola ..................................................................................................... 88

Raw Muesli .................................................................................................................. 90

Scrambled Tofu .......................................................................................................... 92

Maple-Pecan Fat Bars ................................................................................................ 94

Blueberry Porridge ..................................................................................................... 96

Macadamia Breakfast Bars......................................................................................... 98

Psyllium Breakfast Mix ............................................................................................100

Macadamia Nut Spread ............................................................................................104

Mint Choco Smoothie..............................................................................................106

Psyllium Flatbread ....................................................................................................108

Coconut Crepes ........................................................................................................109

Chia Almond Smoothie ...........................................................................................111

Nut Packed Coconut Granola.................................................................................113

Choco – Breakfast Waffles ......................................................................................115

Pumpkin Spice Scones .............................................................................................117

Strawberry Choco-Protein Shake............................................................................121

Cinnamon Cauliflower Oatmeal .............................................................................123

Maple-Pecan Fat Bars ..............................................................................................125

Macadamia Berry Granola .......................................................................................127