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3 Easy Keto Breakfast Ideas | Low Carb Breakfast Recipes


  MAKES 3½ cups (290 g) (14 servings) 
PREP TIME: 5 minutes, plus 20 minutes to cool 
COOK TIME: 10 minutes 
Laura, one of our amazing Healthful Pursuit readers, named this recipe, and for good reason! Nothing but chocolate on  this one. If you want to go over the top, you could add cacao nibs or stevia-sweetened chocolate chips. Cacao nibs are little  bits of raw cacao, completely unsweetened and in its natural state
This recipe calls for coconut flakes. These are large flakes of coconut, much larger than standard shredded coconut. I  purchase unsweetened coconut flakes from Thrive Market.
⅓ cup (65 g) erythritol 
2 tablespoons water 
1 teaspoon vanilla extract
 ⅓ cup (27 g) cocoa powder
 1 teaspoon ground cinnamon 
¾ teaspoon finely ground sea salt 
3 cups (190 g) unsweetened coconut flakes 
1. Cover a cutting board or baking sheet with a piece of parchment paper and set aside. 
2. Place the erythritol, water, and vanilla in a large saucepan over medium-low heat. Bring to a light simmer, stirring  every 30 seconds. Continue to Step 3 if using confectioners’-style erythritol; if using granulated erythritol, continue to  simmer until the granules can no longer be felt on the back of the spoon. 
3. Reduce the heat to low and add the cocoa powder, cinnamon, and salt; mix until fully incorporated. 4. Add the coconut flakes and continue to stir frequently, keeping the temperature low to prevent burning. Cook for 6 to  7 minutes, until the bottom of the pan gets sticky. 
5. Remove from the heat and transfer the granola to the parchment paper. Allow to cool completely, about 20 minutes,  before enjoying, or transfer to a 1-quart (950-ml) or larger airtight container for storage.
 STORE IT: Keep in the fridge for up to 10 days or in the freezer for up to 1 month. You can eat it straight out of the  freezer without thawing. 
 Replace the coconut with 2½ cups (375 g) hulled sunflower seeds.
 make it LOW-FODMAP:
 Do not eat more than one serving per day.
Per ¼-cup/21-g serving:  
 calories: 106 | calories from fat: 83 | total fat: 9.2 g | saturated fat: 8.1 g | cholesterol: 0 mg
 sodium: 106 mg | carbs: 5 g | dietary fiber: 2.7 g | net carbs: 2.3 g | sugars: 0.9 g | protein: 0.9 g 


MAKES 12 muffins (2 per serving) 
PREP TIME: 5 minutes 
COOK TIME: 25 minutes
 All your favorite summer flavors packed into one little muffin! Wanna get a little crazy? Serve these with salsa or sprinkle  the tops with cheddar cheese (dairy-free or regular) before baking.

8 large eggs
 ½ cup (120 ml) full-fat coconut milk 
¼ cup (20 g) finely chopped fresh cilantro leaves and stems 
1 medium Hass avocado, peeled, pitted, and cubed (about 4 oz/110 g of flesh)
 3 tablespoons nutritional yeast
 1 jalapeño pepper, seeded and finely diced 
1½ teaspoons garlic powder 
1½ teaspoons onion powder 
Pinch of finely ground sea salt 
Pinch of ground black pepper

1. Preheat the oven to 350°F (177°C). Line a standard-size 12-well muffin pan with muffin liners, or use a silicone  muffin pan, which won’t require liners. 
2. Place all the ingredients in a medium-sized mixing bowl and stir until combined. 
3. Divide the batter evenly among the lined muffin wells, filling each about three-quarters full. Bake for 23 to 25  minutes, until a toothpick inserted into the center of a muffin comes out clean. 

STORE IT: Keep in an airtight container in the fridge for up to 5 days. 
REHEAT IT: Place on a rimmed baking sheet and warm in a preheated 300°F (150°C) oven until heated through,  about 10 minutes. Or place a single serving on a microwave-safe plate and microwave on 50% power for 1 minute. (Using  50% power ensures that the muffins won’t overcook.) 
make it COCONUT-FREE: 
Replace the coconut milk with the milk of your choice.

Per serving:  
 calories: 160 | calories from fat: 101 | total fat: 11.2 g | saturated fat: 3.7 g | cholesterol: 248 mg sodium: 135 mg | carbs: 4.4 g | dietary fiber: 1.9 g | net carbs: 2.5 g | sugars: 1.1 g | protein: 10.5 g 


 PREP TIME: 5 minutes 
COOK TIME: 25 minutes 
There’s nothing like a hot meal for breakfast, especially when it doesn’t have eggs or bacon in it. Don’t get me wrong, I  love those things, but eggs and bacon for breakfast every day gets old. If you want to liven up this dish even more, try  adding Chimichurri (here). The flavor combo is pretty tasty, and it’ll amp up the fat content! 

1 pound (455 g) ground chicken 
¾ teaspoon finely ground sea salt 
2 tablespoons diced white onions 
2 leaves fresh sage, chopped 
1 tablespoon chopped fresh chives 
1 tablespoon chopped fresh parsley 
1 clove garlic, minced 
½ teaspoon ground black pepper 
½ teaspoon fresh thyme leaves 
⅛ teaspoon red pepper flakes 
3 tablespoons coconut oil, avocado oil, or ghee, for the pan 
5 cups (350 g) chopped bok choy

1. Place all the ingredients for the sausages in a large mixing bowl and mix until fully incorporated. 
2. Heat the oil in a large frying pan over medium-low heat. 
3. While the oil is heating, form the chicken mixture into patties: Using a ¼-cup (60-ml) scoop, scoop up and shape  the mixture with your hands to form 10 balls about 1¾ inches (4.5 cm) in diameter. Place the balls in the hot pan and  press down until the patties are ¼ inch (6 mm) thick. 
4. Cook the sausages for 10 minutes per side, or until golden on the outside and cooked through. 
5. Transfer the cooked sausages to a serving plate. If you wish, place them in a 180°F (82°C) oven to keep warm. 
6. Place the bok choy in the same pan, cover, and cook over medium heat for 5 minutes, or until fork-tender. 
7. Transfer the cooked bok choy to the serving plate with the sausages and enjoy.

STORE IT: Keep in an airtight container in the fridge for up to 3 days or in the freezer for up to 1 month. 
REHEAT IT: Place in a microwave-safe dish and microwave for 2 minutes, or place in a frying pan with a drop of oil,  cover, and reheat over medium heat for 5 minutes. 
THAW IT: Set in the fridge and allow to thaw completely before using the reheating instructions above. 

make it AIP: 
Omit the black pepper. Do not use ghee. 
make it COCONUT-FREE: 
Do not use coconut oil. 
make it DAIRY-FREE: 
Use avocado oil.
 make it LOW-FODMAP: 
Omit the onions and garlic. 
Omit the red pepper flakes. 

Per serving, cooked in coconut oil:   
calories: 246 | calories from fat: 131 | total fat: 14.5 g | saturated fat: 6.6 g | cholesterol: 101 mg sodium: 405 mg | carbs: 2.4 g | dietary fiber: 1 g | net carbs: 1.4 g | sugars: 1 g | protein: 27.6 g

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