Sausage, Spinach & Feta Egg Muffins

MuffinStack1I eat a lot of portable egg breakfasts on Keto, like: Bacon Wrapped Omelettes, Pizza Egg Cups; Crustless Veggie Quiche; and Pressure Cooker Egg Bites.  I add in days of berries and yogurt but getting enough protein at breakfast is hard if I don’t include eggs.  Unfortunately I get tired of the same foods, so I need to keep experimenting in the morning.

Sausage, Spinach & Feta Egg Muffins

  • 12 Large Eggs
  • 12 oz Raw Ground Breakfast Sausage
  • 1/2 of a 5 oz Bag Fresh Baby Spinach
  • 1/2 Cup Feta Cheese
  • 1 Cup Half & Half
  • 1/2 tsp Pepper
  • 1/2 tsp Ground Nutmeg
  • 1/2 tsp Crushed Red Pepper Flakes (if desired)
  • Olive Oil Cooking Spray

Spray jumbo muffin tins with olive oil cooking spray & pre-heat oven to 375° F.

Roll spinach leaves and slice thinly.  Combine spinach, feta and raw, crumbled sausage in a bowl and combine.  Divide the mixture evenly between the muffin tins but do not pack down.

Lightly beat the eggs in a medium bowl, beat in the spices, and then the half & half.  Divide the egg mixture between the muffin tins and bake for 30 minutes (if using jumbo muffin tins) or 25 minutes for standard sized muffin tins.  Egg muffins are done when they brown around the edges, pull away slightly from the sides and are set in the middle.

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Nutrition Information (1 egg muffin)

  • 108 Calories
  • 4 g Fat
  • 1 g Carbs
  • 8 g Protein

Muffins can be kept in a sealed container in the refrigerator for a week or the freezer for a month.  Heat in the microwave 30-45 seconds.  #ThisGirlLovesToEat

Cheesy Green Chili Keto Breakfast Casserole

Steve-Swartz-1392x928_editedI’ve been Missing in Action for the past two weeks.  My brother-in-law passed away unexpectedly and cooking has been the last thing on my mind.  Eating however, has continued thanks to the wonderful people of the community of San Clemente, California.  The San Clemente Sunrise Rotary and the neighbors in their Flora Vista community have kept meals on our table round the clock the entire two weeks.  I have never been more  thankful or humbled.  The generosity and outpouring of support has been beyond anything I could have imagined, and I am so very grateful.

Very grateful and now 6 pounds heavier, LOL!  They’ve brought so much comfort food, and what is comfort food typically made up of? Carbs…a Keto dieter’s biggest FOE!  So, it’s time for this girl, who LOVES to eat, to get back on track.

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Cheesy Green Chile Keto Breakfast Casserole

  • 8 Large Eggs
  • 6 oz Trader Joe’s (or any brand) Shredded Swiss & Gruyère
  • 8 oz Shredded Sharp Cheddar Cheese
  • 1 – 4 oz Can Mild Diced Green Chiles (Ortega or any brand)
  • 2 TBLS Bob’s Red Mill Paleo Baking Flour
  • 1/2 Cup Heavy Whipping Cream
  • Freshly Ground Sea Salt & Pepper to taste

Preheat your oven to 350° F, and butter the bottom and sides of a 9 x 13 glass baking pan.

Using a whisk. combine 1/2 of your whipping cream with the flour in a large mixing bowl to make a thick paste, then whisk in the rest of your cream and your eggs and set aside.

Combine your cheeses and put about 1 Cup of it into the bottom of your buttered pan.

Evenly distribute the diced green chiles over the top of the cheese layer.

Give the egg mixture another quick whisk and pour over the top of the chile & cheese in the pan, then sprinkle the remaining cheese on top.

Bake for 25-30 minutes or until the eggs are set in the center.  Mine took about 29 minutes.

Allow the casserole to set about 5 minutes after removing from the oven then cut into 12 pieces.  Serve as is or top with salsa and/or sour cream and chopped green onion or chives if desired.  #ThisGirlLovesToEat

Nutritional Information (12 Servings)

  • 142 Calories
  • 12 g Fat
  • <1 g Carbohydrates
  • 8.5 g Protein

Pizza Egg Cups

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I love bacon, but this #KetoGirl needs to switch things up once and a while to avoid breakfast boredom.  Enter pepperoni and breakfast is a whole new ballgame.

These are easy to prepare and a nice change from routine bacon and egg cups!  I only make a few at a time because they are a stronger flavor that I don’t really want to eat for breakfast every day during the week.  When I make these I change up breakfast with hard boiled eggs, berries and fat-free Greek yogurt, a 2 egg-veggie scramble, or breakfast pizzas.

Pepperoni Pizza Egg Cups

  • 12 Slices Unsulphured Deli Pepperoni, cut in half (I buy a pound at a time from the butcher at Whole Foods)
  • 2 Large Eggs
  • 2 TBLS Milk or Heavy Cream
  • 1 Slice Provolone Cheese, cut in quarters
  • 1 TBLS Diced Green Onion
  • 2 TBLS Shredded Cheddar Cheese

Preheat oven to 400° F.

Line 4 cups in a 12 hole muffin tin with the pieces of pepperoni.  Place the muffin tin in the oven and cook for 5 minutes.  Remove pan from the oven and move the semi formed pepperoni cups to new holes.  Sop up the grease from the holes they cooked in.

Place one 1/4 piece of the cheese within each pepperoni cup and the green onion between the 4 cups.  Put the pan back into the oven for 3 minutes.

Lightly beat the eggs with the milk and divide them between the 4 cups.  Sprinkle the top of each with the cheddar cheese.  Bake for an additional 9 – 10 minutes, or until the eggs are cooked through, and then remove from the oven.

Immediately loosen and remove the egg cups from the pan.  Serve immediately or store in a tightly covered container.  Reheat in microwave for 30-45 seconds.  #ThisGirlLovesToEat

Crustless BBQ Chicken Quiche

1A hearty, meat-filled quiche can be breakfast, lunch, or dinner.  If you skip the meat, it’s a great main course on #MeatlessMonday or during #Lent, and is a perfect way to use up #Leftovers!

This week I made more chicken thighs than we could eat, so they became the star of this spicy main dish pie!  I served it alongside a peppery arugula salad and a big glass of #WesterlyWines Côte Blonde Syrah.

Easy Crustless BBQ Chicken Quiche

  • 5 Large Eggs
  • 1/8 Cup Heavy Whipping Cream
  • 1/4 Cup Whole Milk
  • 1 Cup Shredded Sharp Cheddar Cheese (Or any type you choose)
  • 2 Cups Chopped Cooked Chicken Thighs
  • 1/4 Cup Chopped Onion
  • 1/2 Cup Sliced Mushrooms (Any type)
  • 1/2 – 6 oz Can Diced Green Peppers or Jalapeños (If desired)
  • 2 Cups Fresh Greens (Any type I used Spinach)
  • Olive Oil
  • Salt & Pepper to taste
  • 2 TBLS Low Carb BBQ Sauce (I use Stone Brewing Arrogant Bastard)

Preheat oven to 350° F and grease a 9 x 9 square baking pan or Quiche/pie pan generously with olive oil.  Add 1/2 cup of the cheese to the bottom of the pan and set aside.

In a medium skillet, over medium-high heat, add 2 TBLS Olive Oil (I used garlic infused oil).  Add onions, jalapeños, and mushrooms and sauteé until onions are translucent and begin to soften a bit.  Add the spinach, another TBLS of olive oil, and cook another 30 seconds or so, just until the spinach begins to wilt.  Remove from pan and set aside.

Add chopped chicken thighs to the pan.  Stir in the BBQ sauce and cook about 2 minutes.  Remove from pan and scatter across the cheese layer in the prepared pan.  Top the chicken with the Spinach mixture, making sure to distribute evenly around the pan.  Top with the remaining cheese.

In a medium bowl or large mixing cup, combine the eggs, milk, cream, salt & pepper.  Whip thoroughly with a wire whisk.

Pour the egg mixture over the vegetable and cheese layers in the pan.  Put pan into preheated oven and cook for 40-45 minutes, or until center is set.  Remove pan from oven and cool on a wire rack.  If eating immediately, slice into 8 wedges and serve warm.

Suggested toppings:

  • Guacamole
  • Sour Cream
  • Chives
  • Sliced Avocado

If meal prepping, slice into 8 sections and put into a large container in the refrigerator to eat during the week.  To reheat: Microwave a single portion on high for 30 seconds, top and enjoy!  #ThisGirlLovesToEat

Crustless Veggie Quiche

1One of the easiest ways to meal prep for the week is to throw a Quiche or two together while you are prepping other meals.  A quiche can be breakfast, lunch, or dinner.  It can be dinner on #MeatlessMonday or during #Lent, and is a great way to clean out your #Leftovers and veggie drawer once a week!

This week I had some tasty ingredients that gave me a hearty, flavorful pie that fed me all week.

Easy Crustless Veggie Quiche

  • 5 Large Eggs
  • 1/8 Cup Heavy Whipping Cream
  • 1/4 Cup Whole Milk
  • 1 Cup Shredded Sharp Cheddar Cheese (Or any type you choose)
  • 2 Cups Chopped Frozen Broccoli
  • 1/4 Cup Chopped Onion
  • 1 Cup Sliced Mushrooms (Any type)
  • 2 Cups Fresh Greens (Any type I used Spinach)
  • Olive Oil
  • Salt & Pepper to taste
  • Crushed Red Pepper Flakes (If desired)

Preheat oven to 350° F and grease a 9 x 9 square baking pan or Quiche/pie pan generously with olive oil.  Add 1/2 cup of the cheese to the bottom of the pan and set aside.

In a medium skillet, over medium-high heat, add 2 TBLS Olive Oil (I used garlic infused oil).  Add onions and mushrooms and sauteé until onions are translucent and begin to soften a bit.  Add the spinach, another TBLS of olive oil, and cook another 30 seconds or so, just until the spinach begins to wilt.  Remove from pan and set aside.

Add broccoli and another TBLS of oil to the pan.  Cook about 5 minutes.  Remove from pan and scatter across the cheese layer in the prepared pan.  Top the broccoli with the Spinach mixture, making sure to distribute evenly around the pan.  Top with the remaining cheese.

In a medium bowl or large mixing cup, combine the eggs, milk, cream, salt & pepper.  Whip thoroughly with a wire whisk.

Pour the egg mixture over the vegetable and cheese layers in the pan.  Top with red pepper flakes, if desired.  Put pan into preheated oven and cook for 40-45 minutes, or until center is set.  Remove pan from oven and cool on a wire rack.

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If eating immediately, slice into 8 wedges and serve warm.  Suggested toppings:

  • Guacamole
  • Sour Cream
  • Chives, Cilantro, or Parsley
  • Sliced Avocado

If meal prepping, slice into 8 sections and put into a large container in the refrigerator to eat during the week.  To reheat: Microwave a single portion on high for 30 seconds, top and enjoy!  #ThisGirlLovesToEat

Oven Bacon Wrapped Omelettes

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When I don’t have the time to pull the pressure cooker out, and want to make more than the 7 egg bites that my silicone insert allows, I turn to my oven to make a big batch of breakfasts for the week.  Prep is quick and cleanup is a breeze.

Prepared as is, this breakfast is #KetoFriendly.  Take out the cheese and it becomes #PaleoPerfect.

Oven Bacon Wrapped Omelettes

  • 10 – 12 Pieces of Thick Cut Bacon (I buy mine at the meat counter – it’s less expensive, meatier and thicker)
  • 11 Large Eggs
  • 1/3 Cup Chopped Bell Pepper
  • 1/2 Cup Shredded Cheese (Any Type)
  • Salt & Pepper to taste

Preheat oven to 400°F.

Cut your raw bacon so your strips just overlap at the edges when you line each muffin cups.  I use the small cut pieces to fill in any spots where pieces are short.  Divide the bell pepper and cheese evenly between the 12 muffin cups.

In a large bowl or 8 cup measuring cup, crack open your eggs and whip them up.  Add salt and pepper.  Pour the egg mixture evenly between the muffin cups – fill just below the level of the bacon – you don’t want them to overflow when they cook.

Put your muffin tin on a cookie sheet and put into the oven.  You want to make sure that any bacon grease that may drip doesn’t end up in your oven.  Bake for 20 minutes.

Step3

Remove from oven then immediately use a knife to slide around the edges of each cup to loosen the edges.  Remove each omelette to drain off the grease on a cooling rack with a paper towel on top, set on a baking pan.

Step4

Store uneaten omelettes in a sealed container in the refrigerator.  Easily reheats in the microwave for quick hot breakfasts all week.  #ThisGirlLovesToEat

Nutrition Information Per Omelette:

  • Calories  197
  • Fat   15 g
  • Protein  14 g
  • Cholesterol  22.5 mg
  • Carbohydrates  < 1 mg

Weekday Breakfast to Go

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Despite following a #KetoLifestyle, I am lazy about making myself a proper weekday breakfast.  Before switching to the low-carb diet plan, I often ate oatmeal with berries, but, because that isn’t allowed on Keto, I’ve had to give that particular pleasure up. 😦

I need to do a better job of spacing my meals out, so I’m not starving by the time I finally eat a meal, so I’m diving into the craze I’ve heard about but never tried: pressure cooker egg bites.  Once I looked at the recipes, I realized that they’re like a fluffy crustless quiche or hand held omelette, two things I love!  Since I have the tools I need to make them: an electric pressure cooker and a silicone egg mold insert, there’s no excuse left for not giving them a try.

There are many different ways to make egg bites.

  • Pure Protein – featuring just eggs, or eggs and meat
  • Vegetarian – using an egg substitute and vegetables, tofu, vegetarian cheese, or other sources of protein
  • Combo – eggs, meat, cheese and veggies
  • Super Combo – eggs, meat, cheese, veggies, plus cottage or ricotta cheese

Pressure Cooker Egg Bites

  • 6 Large Eggs
  • 1 Cup Shredded Cheese – I used 1/2 Cup Sharp Cheddar & 1/2 Cup Pepper Jack
  • 2 TBLS Finely Diced Onion
  • 2 TBLS Finely Chopped Bacon
  • 1/4 Cup Chopped Baby Bella Mushrooms (Or Fresh Spinach Stemmed, Rolled and Chopped)
  • 1/4 Cup Yellow or Green Zucchini Diced (Or Bell Peppers)
  • 1/4 tsp Oregano (if desired)
  • 1/2 tsp Cajun Spice (if desired)
  • Freshly Ground Sea Salt and Black Pepper

Using olive oil spray, or olive oil and a paper towel, grease each individual cup of the egg bite mold.

In a pan, over medium heat, cook the bacon until browned, then add onion, mushrooms and zucchini and cook for about 3 minutes.

Whisk the eggs with your seasonings in a large measuring cup.  Add the cooked vegetable mixture and cheese and stir well.  Spoon or pour mixture into egg bite mold. It should fill all spots evenly to just below rim.  Cover egg mold with foil.

Add 1 1/2 c water to pressure cooker. Put trivet inside and set egg bite mold onto the trivet.  Close the lid and set machine to cook on high for 8 minutes and then allow to release naturally for 4 minutes.  Immediately remove the egg bite mold and then remove the egg bites from the mold so that they do not sit in any water that has pooled in the bottom of the mold.

Eat immediately or cool sightly then store in a covered container in the refrigerator to reheat for later meals or snacks.  #ThisGirlLovesToEat


Nutrition Facts
Calories 109 Calories from Fat 63
Total Fat 7g
Saturated Fat 4g
Cholesterol 137mg
Sodium 208mg
Potassium 96mg
Total Carbohydrates 1g
Protein 7g
Vitamin A 14.6%
Vitamin C 15.1%
Calcium 12%
Iron 4.4%