Low Carb Breakfast: Bacon, Lettuce and Tomato Sandwich!

low carb BLT sandwichThat’s right, the title says Sandwich!

If you are following a low carb diet, LCHF, Ketogenic or even if you are simply gluten free, when was the last time you had a BLT? For me it was yesterday! I stumbled across this low carb bread recipe made with coconut flour. On it’s own, it’s not overly fantastic, but then I thought Bacon Makes Everything Better. Oh yeah, that is so true!

So off I went to make my low carb dream come true. This bread is net 2 carbs per slice if you are following an Atkins type program.

For those who have never had one of these (WHAT!? Really?) here is the how to:

Bacon, Lettuce and Tomato Sandwich (Low Carb Version)

  • 2 slices low carb bread
  • 2 slices all natural bacon, crispy (mine had zero carbs)
  • 2 slices tomato
  • 2 slices lettuce
  • butter and mayonnaise to taste (If you are LCHF be generous with this!)
  • salt and pepper to taste

First of all this bread needs to be toasted or it is a bit crumbly.  In fact, I toasted it twice to make it nice and crispy.  Then it’s just a matter of Assemble and Eat!

If you don’t want to make your own bread, then you can order this Low Carb Bread .

Or if you just don’t want to eat bread, here is an even easier and lower carb version of this famous breakfast. This is also quite dreamy!

Low Carb BLT Lettuce Wraps

  • 2 leaf or romaine lettuce leaveslow carb BLT sandwich
  • 2 slices bacon, cooked to crispy
  • 2 slices tomato
  • 1 tbsp mayonnaise

Put mayo on the lettuce leaf and assemble as shown. Wrap and eat. This is really, really good and you actually get even more of that BLT flavor!

Well, I hope you enjoy your next LCHF or low carb breakfast!

Egg Fast Recipe: Egg Puffs

Egg fast recipe : Egg puffsEgg Fast Recipe: Egg Puffs

I tried this Egg Fast Recipe just this morning after seeing it posted in the Egg Fast Facebook group.  The original is called Eggs in Clouds and comes from this post on Framed Cooks.   PS: If you don’t know about the LCFH Egg fast Stall Breaker Diet you can read the instructions on this older post.

I switched out the parmesan cheese for grated KerryGold Dubliner cheese which is my absolute favorite cheese.  I would expect no less from KerryGold who also make my favorite butter!  Oh and no, this is NOT a sponsored post!  I don’t do them, I only recommend products I like and nobody sends me anything ‘free’ to review.

This was a very fast and simple recipe and the puffs were much bigger than I thought.  Eating 2 of them with Kerrygold butter was very satisfying and filling.

Items You Will Need:

  • Egg beater/mixer
  • Silicon sheet or parchment paper (I use this Wilton Silicone Mat)
  • Cookie Sheet
  • 4 small bowls and 1 large mixing bowl

My one tip would be that if I thought the yolks were too runny so I popped them in for an extra couple minutes.  Next time I will simply put the yolks in at the start of baking.

Egg Fast Recipe: Egg Puffs

Ingredients:

  • 4 eggs
  • 1/4 cup grated Dubliner Irish Cheddar (or parmesan, asiago, aged cheddar)
  • salt and pepper to taste
  • KerryGold butter

Instructions:

  1. Preheat oven to 450 degrees
  2. Separate egg whites from yolks, putting the egg whites into a mixing bowl and the
    Egg Puffs Before Baking

    Egg Puffs Before Baking

    egg yolks each into a separate small bowl

  3. With electric mixer, beat egg whites until stiff peaks form (2 or 3 minutes)
  4. Gently fold in the grated cheese
  5. Form 4 puffs on the baking mat with an indent in each puff (see photo)
  6. Bake for 3 minutes. (You could put in the egg yolks now if you like them a little more cooked)
  7. Remove from oven, drop one egg yolk into each indented puff.
  8. Bake for 3 more minutes.
  9. Remove from baking sheet with a spatula, sprinkle with salt and pepper, add your butter on top and eat!

LCHF Egg FastI am glad that I tried them and will make them again.  Also because they are so pretty and easy, I would even make a platter of these for a party brunch sometime.

I will be posting more egg fast recipes, time permitting.  If you want to see my results from 4 weeks of egg fasting, read this post.

Thanks for stopping by!

My Egg Fast Diet RESULTS!

Egg Fast Diet ResultsThese are the results I got from following the LCHF Egg Fast Stall Breaker!

Keep in mind that I am an ultra slow loser and that I only followed this egg fast diet for 3-4 days a week and then regular LCHF for the rest of the week.

The bottom line is that following the egg fast diet did break my stall!

If you do not know what the Egg Fast Diet is all about,  read the egg fast guidelines here.

Week 1:

Tuesday morning after Easter weekend I weighed:  264.1

Blecchh!

I followed the Egg fast diet Tues-Thursday.  Friday May 2 I weighted 254.4 for a total loss of 9.7 pounds!

Week 2:

After going back to regular LCHF from Friday to Sunday, I was back up 3 pounds to 257.4 pounds, which I was told was to be expected.

Followed Egg Fast Diet Monday to Thursday.  Friday May 9 weight 255.4.  Total net loss 8.7 pounds.

Week 3:

Followed LCHF from Friday May 9 to Sunday May 11.  Went back to Egg Fast Diet on Monday May 12. I decided to try it for a full 5 days, which for me turned out to be a tactical error.  Friday morning weight was 251.5 for a total loss of 12.6 pounds.  But I was so ‘egged out’ after 5 days and it was a long weekend here in Canada, and I ended up eating and drinking outside of LCHF and by Tuesday May 20 I was up 5 pounds to 256.5.  I went back on the egg fast diet for 3 days only and lost 6 pounds in that 3 days. Friday May 23 morning weight was 250.5 for a total net loss of 13.6 pounds.

Week 4:  I went back to LCHF over this past weekend and today is Monday May 26.  I am up one pound and am LCHF still today.  Tomorrow I will be going back on the egg fast diet for at least 3 days, maybe 4.

So after being stalled for almost 4 months, this egg fast diet has helped me lose again.  I really like being on it during the week and doing LCHF on the weekends.  It just makes it easier to do and I don’t mind the bit of weight gain because my weight fluctuates up and down on a daily basis anyways and I was only weighing this much so that I could see what was happening in order to track the pattern.  Now that I know, I am going back to just weighing once a week on Monday mornings.

What does my typical day look like on the Egg Fast Diet?bullet proof coffee on egg fast

Meal 1: Bullet Proof Coffee : 16 oz of coffee in the blender with 1 tbsp butter and 1 tbsp coconut oil and 1 packet Sweet Leaf stevia

Meal 2: 2 eggs scrambled or fried in 1 tbsp butter

Meal 3: 3 hard boiled eggs mashed with 2 tbsp mayonnaise

Snack at work: 2 oz hard cheese (I like the natural Kerrygold Dubliner cheese)

Meal 4: omelette made with 2 eggs and 1 or 2 oz cheese.  Cooked in 1 tbsp butter and then I add another tbsp. butter on top when it’s done.

OR I eat Alternate Meal 4:  Cream cheese pancakes with 2 tbsp butter on top

Snack only if hungry ( 1 or 2 oz cheese)

Total for the day:  7 eggs, 7 tbsp fat (2 mayo, 1 coconut oil, 4 butter), 6 oz cheese but usually only 4 or 5.

And that is what my typical egg fast diet day looks like!

low carb egg fast

 

 

What is The Egg Diet Weight Loss Fast?

Egg Diet Weight Loss

Have you heard about the egg diet weight loss fast? This is the first one of a few articles where I will share my experience and recipes for this egg fast diet.

One of the frustrating things that has happened to me is that my weight on Keto/LCHF has just basically been stalled no matter what ratios I have tried.  Maybe it’s my age (mid 50’s), maybe it’s my activity level which is now so much less than before my knee injury.

Whatever the reason, I have been frustrated by slow and even non-existent weight loss.

Enter the low carb egg fast!  Also called Egg Fest or Egg Diet Weight Loss Fast, also called the LCHF Egg Fast Stall Breaker!

Now it was that last name that really caught my attention.

What is the Egg Diet Weight Loss Fast?

Here are the original rules as designed by Jimmy Moore for his own Egg Fest which he apparently followed for 30 days and lost 27 pounds in that 30 days.

1. Must eat eggs as the primary source of fat and protein.
2. 1 tablespoon of butter used per egg consumed.
3. I must eat an egg no later than 30 minutes after waking.
4. The egg meals ideally should be eaten every 3 hours, but not more than every 5 hours.
5. I will follow this schedule even if I’m not hungry, however I’ll only have 1 egg when that happens.
6. Cheese will be permitted up to one ounce per egg. (real cheese only)
7. A minimum of a half-dozen eggs must be consumed daily.
8. The eggs will be local pastured eggs loaded with healthy omega-3 fats and vitamin D. (this was his personal preference)
9. Egg consumption will cease three hours before bedtime
10. Diet soda will be allowed up to 3 cans daily with a goal of 1 or less.

 

Ok, so now you have HIS rules that he made for himself.  Here is how I reworked it for ME, still in keeping with the original plan:

  1.  Eggs are still the primary source of fat and protein.
  2. 1 tablespoon of the following fats PER EACH EGG consumed (in order of preference):  grass-fed butter (Kerrygold) or Organic Extra Virgin Coconut Oil or sugar-free mayonnaise, preferably home made or Trader Joe’s Mayo.  I limit my low carb egg fastmayo to 2 tbsp daily and try to do mostly the grass fed butter.
  3. Within 30 minutes of waking I make my BPC (bullet proof coffee).  I use 16 oz coffee, packet SweetLeaf Stevia, 1 tbsp coconut oil and 1 tbsp butter.  It looks and tastes like a frothy latte.  This means that I omit 2 tbsp fat later in the day with some of my eggs.
  4. I do not go more than 5 hours between meals.
  5. I only eat if I am hungry, except that I stick to the 5 hour rule.
  6. Up to 1 oz of cheese per egg consumed (real cheese only)
  7. Eat a minimum of 6 eggs daily
  8. I try to get the best quality eggs that I can find and afford
  9. I do not eat within 3 hours of bedtime
  10. Diet soda?  No thanks!  I figure my morning coffee is my version of this rule.  However, we are finally seeing the Zevia Natural Soda here in Canada so I may have one of those now and then if I need something.

So there you have it, my very own custom tailored version of the egg diet weight loss fast!  In my next post I will share my own results of breaking my LCHF stall and then I will share some recipes!

Need some Egg Fast support?  This is not my Facebook Group, but this is where I hang out to discuss everything LCHF Egg Fast!  If you are serious and can follow the directions, come and join us in the fun!

 

 

Low Carb Breakfast : Raspberry Crepes

low carb raspberry crepesLow Carb Raspberry Crepes  – Gluten Free

This is one of those lovely weekend morning brunch meals.  As much as I love bacon and eggs, which seems to be a staple on a Keto diet, these Low Carb Raspberry Crepes make a nice change and fit the LCHF profile very nicely.

The crepe part of this recipe is based on the Cream Cheese Pancake recipe from I Breathe, I’m Hungry, one of my favorite food blogs.  The only change I make to it for these crepes is the addition of a teaspoon of coconut flour and a little extra sweetener.

Tools required:

  • Blender such as a Magic Bullet , but any blender will do.
  • Non-stick pan that heats very evenly.  I highly recommend a ceramic pan like my Green Ceramic Pan, Teflon pans are making the news these days for their carcinogenic issues.
  • Electric Mixer to whip the cream.  You know, I just realized that I have had my Sunbeam Electric mixer for almost 40 years!

Cooking Tip of the Day:  Put a bowl and beaters into the freezer so they are nice and cold when you are ready to whip the cream.

Recipe: Low Carb Raspberry Crepes (serves 1 or 2)

Ingredients:

  • 2 eggs
  • 2 oz cream cheese (use full fat hard like Philadelphia)
  • 1 tsp Swerve Sweetener
  • ½ tsp cinnamon
  • 1 tsp Coconut Flour
  • 16 Fresh raspberries (you will need about 4 berries per crepe)
  • Whipped Heavy Cream (you will need 1 tbsp whipped cream per crepe)

Instructions:

Prepare the crepes by combining eggs, cream cheese, Swerve Sweetener, cinnamon and coconut flour in blender.  Blend until nice and frothy.

It is important to let the blender then sit for a few moments for the bubbles to disperse.  This is a perfect time to whip the cream.

Take your nice and frosty bowl and beaters out of the freezer and pour a cup of heavy whipping cream into the bowl.  I like to add a pinch of powdered vanilla, but that is optional.  Beat with your electric mixer until big and fluffy.  Place bowl in fridge.

Take your Philadelphia and put on medium heat.  You could add a bit of butter if low carb crepesyou like.  When the pan is hot, pour in a quarter of the egg mixture from the blender.  Once you see bubbles forming, carefully flip the crepe and cook the other side.  Repeat with the rest of the mixture.

Take each crepe and make a line of 1 tbsp whipped cream and 4 raspberries.  Roll it up and present to your loved one who will be very impressed.  Or eat them all yourself!

You could of course use strawberries or blueberries for this recipe instead of the raspberries.  Those would be just as delicious!

Don’t forget to also check out my other favorite brunch recipe for Keto Eggs Benedict!

Nutrition:  Calories 244,  Fat 20, Protein 9, Fibre 4 and only 4 net carbs.low carb raspberry crepes

What do you like to eat for a special brunch?

 

CocoKeeto Bars – Low Carb Chocolate Coconut Bars

low carb chocolate coconut barsI have always been crazy about the combination of chocolate and coconut so it was only a matter of time before I made a Keto version of a Chocolate Coconut Bar.  My kids dubbed them Coco Keeto Squares and I kind of liked the name so I kept it!

These bars are perfect for a low carb or a Keto diet when you either a) need something sweet or you will eat the entire pantry or b) its the end of the day and your macro tracker tells you that you need more fat!  Yes, these are a great fat bomb, having 22 g fat and only 2 net carbs and 2 g protein.

Now if you don’t care about macros and can relax a bit on carbs, I will suggest modifications that will bring it to 5 g net carbs, which is pretty darn respectable for a yummy piece of Chocolate Coconut heaven!

Low Carb Chocolate Coconut Bars

Tools Required

Food Processor (or a blender but having done it with both, go with the Food Processor!)

Silicone Loaf Pan.  When doing chocolate and candies, I can’t say enough about using silicone trays and pans.  No more trying to scrape something out.  You can even turn your pan inside out to gently push out your creations! I LOVE that!

Recipe: Low Carb Chocolate Coconut bars

Bottom Coconut layer:

Place all ingredients into a food processor using the S blade.  Process until the ingredients form a dough that falls away from the sides, scraping down the sides as needed.

Press the coconut mixture into the bottom of a silicone loaf pan (9 by 5).  If you want a thinner coconut layer, you can use an 8 by 8 silicon cake pan.  Put the pan in the freezer while you prepare the topping.

Chocolate topping layer:

NOTE: You can also use semisweet chocolate and omit the Stevia.  This will increase the carbs per serving by 2 carbs.

Warm the coconut oil and chocolate at 50% power in microwave until melted.  Stir in the sweetener if using unsweetened chocolate.

Spread evenly over the frozen coconut layer.  Pop back into the freezer for 30 minutes.

Take out of the freezer.  Turn the Silicone Loaf Pan inside out to release the frozen contents.  Cut into 12 equal pieces.  These keep very well in a ziploc in the freezer.

Each bar is 216 calories, 2 net carbs, 22 g fat, 2 g protein.  If you use powdered sweeteners instead of liquid, or semisweet chocolate, then adjust the carbs accordingly.

You could also add 12 evenly spaced almonds to this and make your own Almond Joy bars!

low carb chocolate coconut bars

 

 

 

 

 

d

Cauliflower Rice and Potatoes Tutorial – Low Carb and Gluten Free

Cauliflower Rice and Potatoes Tutorial

cauliflower-rice

Cauliflower Rice

Rice and potatoes, we low carbers fear them, but probably dream of them every night!  After all, what is Butter Chicken without rice?  What is Beef stew without potatoes?  Rice and potatoes are the ultimate comfort food when topped with stews, sauces and other tasty and drippy foods.  And what other food can catch all those yummy juices?

Well let me show you how I use my handy, dandy KitchenAid Food Processor to turn the humble and lowly cauliflower into both of these delicious dishes.

Both of these dishes are all over the internet in various forms.  I’d like to credit I Breathe, I’m Hungry for turning me onto cauliflower in a major way.  Check out that site for lots of other great cauliflower recipes.

Cauliflower Rice

Take 1/2 large head of cauliflower, wash it and break into chunks. Place in your food processor.  Pulse until it looks like rice!

My favorite way to have it is just like in the photo.  Here are the instructions:

  1. In a non stick ceramic pan with either 2 tbsp olive oil, butter or coconut oil, saute 3 chopped green onions and 2-3 sprigs of chopped parsley.
  2. Add in the riced cauliflower.
  3. Stir in 2 teaspoons cumin.
  4. Fry the ‘rice’ until it is the texture you want.  I like it almost soft.

 

Cauliflower Mashed Potatoes

cauliflower-mashed-potatoes

Cauliflower Mashed Potatoes

These are another staple in my house.  I especially love this under Pork Belly Adobo or Butter Chicken.

  1. Break a head of cauliflower in chunks and boil until fork tender.
  2. Once they are tender, place them in the food processor.
  3. Add 2 tablespoons butter and 2 tablespoons cream
  4. Puree until smooth.  You might have to scrape the sides once.

These are SO much like mashed potatoes, you will never miss them!  I promise!

 

Here are a few of my recent dinners using these amazing ‘rice’ and ‘potatoes’!

 

 

cauliflower rice and potatoes tutorial

Texas Chili , Pork Belly Adobo and Butter Chicken

Low Carb Breakfast – Keto Spinach Feta Muffins

Keto Spinach Feta MuffinsLow Carb Breakfast – Keto Spinach Feta Muffins

Back in the days of my long commute to the office, my breakfast routine involved a stop at Starbucks.  Along with the requisite Venti Americano, my favorite breakfast grab at Starbucks was the Feta Cheese Spinach Wrap.  There was something about the combination of feta cheese and spinach that I really liked.

Now that choice, in light of what else they serve behind the magic glass Starbucks case, wasketo spinach feta muffin probably one of the better ones there.  But my diet is now grain free and so that yummy breakfast just will not do unless I eat the insides of the wrap only.  Very messy exercise while driving a car.

So the other day as I stared into the fridge and saw the bag of baby spinach and the container of feta cheese, I thought why not?  Should be easy to recreate that taste! Keto Spinach Feta Muffins were born.  And they turned out excellent.  My teenage daughter had seconds.  I will definitely be making a double batch next time!

This recipe makes 6 breakfast size muffins.  A man might eat 2 or 3, I was satisfied with one.  You will need a 6 cup muffin tin.  I highly recommend this silicone pan, they pop right out every time!

Recipe: Keto Spinach Feta Muffins

  • 6 eggs
  • 3 slices bacon, cooked
  • 2 cups raw spinach
  • 1 cup crumbled feta cheese
  • 1/2 c cheddar cheese
  • salt and pepper to taste

Preheat oven to 350.  Rinse the spinach under cold water, drain and place in a microwave safe bowl.  Microwave the spinach on high for 1 minute. (there will be enough moisture left on the rinsed leaves to cook the spinach).  Set aside to cool.

If you happen to have leftover cooked bacon, you could use that.  But who am I kidding, nobody has leftover cooked bacon.  You will have to chop this bacon up and fry it until it’s how you like it.  Set aside to cool.

In a medium mixing bowl, whisk the eggs together until frothy. Add in the crumbled feta cheese and the grated cheddar cheese.  Once the spinach and bacon are cooled enough, add them to the bowl and mix until combined.

Divide the mixture evenly among the 6 muffin cups.  Bake for 30-35 minutes until muffins are firm.

Nutritional information for each muffin:

Calories 220, Fat 16, Protein 12, Carbs 3   Ratio 71/24/5

Adding a tbsp butter will bring it to 80/16/4.

These Keto Spinach Feta Muffins are a perfect take along to work breakfast, easy to pack and easy to eat.  They actually taste better than the Starbucks wrap, and are gluten free, low carb and sugar free. Can’t beat that!

Keto Spinach Feta Muffins

 

 

 

 

Low Carb Cheesecake

low carb cheesecakeI found this low carb cheesecake recipe in my recipe file.  It was printed in pencil and looked like something I wrote down from back in the eighties when I was trying out a low carb diet (back in the olden days before we just looked on the internet!).  I never did try it, maybe if I had I would have stayed low carb!

It also was invented back in the day before stevia as it calls for liquid Sweet N Low .  Which I actually had in my cupboard, so I decided to go ahead and make it exactly as I had it written.  I usually do that, make the recipes exact the first time, then I play with them and add my own twists when I make them again.  But honestly, there is not much I would do different on this one. It is one lemony and lusciously rich low carb cheesecake!


So one caveat if you are remaking this recipe.  The reason that it is so low carb is because of the liquid sweetener.  If you use Splenda or any of the powdered sugar substitutes, you are piling up the carbs, and that might be just fine depending on what you are trying to achieve.  If I was a diabetic, I would probably go ahead and do that.  But because I want to stay in ketosis, I want those carbs to be rock bottom.  And at 4 carbs per slice, this is about as low as you can get for a piece of cheesecake in my opinion.

My tips:  You will need a Leakproof Springform Pan.  Grease the pan generously with butter.  Put your cream cheese and eggs out beforehand to get to room temperature.

OK, Let’s make this cheesecake!

Low Carb Cheesecake (16 servings)

Crust:

  • 1 cup ground almonds (or almond meal)
  • 2 tbsp melted butter

Mix these 2 ingredients together well and pat down into the bottom of your spring-form pan. (I like to place parchment over the bottom, but not required).

Bake the crust at 375 for 6 to 8 minutes. Remove from oven.

Filling:

    • 3 bricks cream cheese (1 1/2 pounds total, full fat, non-spreadable kind like this Cream Cheese)
    • 1/4 cup liquid Sweet N Low (or whatever sweetener you prefer that equals 1 c sugar)
    • 1 teaspoon vanilla extract
    • 1/4 tsp salt
    • 4 eggs
    • 1/4 c raw lemon juice
    • 1 tbsp lemon zest (I used 2 packs True Lemon Crystals)
    • 1/4 c heavy whipping cream

Using an electric mixer, beat cream cheese until fluffy.  Add the rest of the ingredients, beating and scraping the sides until well mixed.  Pour the mixture over the baked crust. Place pan in a larger pan with water that comes up about an inch or two. (This is a water bath and prevents the cake from cracking). Bake at 350 for 50 -60 minutes.  Remove from oven.

Topping (make while cheesecake is baking):

  • 1 cup sour cream
  • 2 tbsp lemon juice
  • 1 tbsp lemon zest (I used 2 packs True Lemon Crystals)
  • 1 tbsp SweetnLow (or equivalent sweetener for 1/4 cup)

Combine these ingredients in a bowl.  When cheesecake comes out of oven, spread evenly on top and bake for another 10 minutes.

Allow to cool on the counter for at least 2 hours.  Then refrigerate overnight or for several hours.

I plan to make this again for our New Year’s Eve dinner.  This way I can eat the leftovers on  January 1st, and I won’t be cheating on my diet!

Here’s the breakdown from MyFitnessPal:low carb cheesecake

Cal: 260, Fat 23, Protein 5, Carbs 4 giving a Keto ratio of 83/10/7. I added a dollop of whipped cream to mine here which will add another 100 calories, 11 g fat and 1 carb.  I had to do it!

I should mention that at my Boxing Day party, I cut this cheesecake up into little bite size squares with no extra toppings at all, and nobody suspected this was low carb or sugar free.

I hope you love this Lemony Low Carb Cheesecake as much as I do!

 

 

 

Keto Eggs Benedict with Super Easy Hollandaise Sauce

Keto Eggs BenedictKeto Eggs Benedict with Super Easy Hollandaise Sauce

On the few occasions that I do go out to eat for breakfast or brunch, I always order Eggs Benedict.  It is one of my all time favorites and in the past has been a source of guilt due to my incorrect perception of the whole cholesterol and fat issue. With a minor tweak this is a perfect meal on the Keto diet!

As an aside, to add to your research, please check out Jimmy Moore’s book on this matter,  Cholesterol Clarity: What The HDL Is Wrong With My Numbers?.

Back to Eggs Benny!  On one of the low carb forums that I frequent, there are several versions of Hollandaise sauce, so when I saw it, I immediately thought of a way to recreate my favorite breakfast and thus was born Keto Eggs Benedict!

The Hollandaise sauce is an easy blender version.  This takes nothing away from the taste, it turned out every bit as good as the picky ‘cook it in a double boiler’ version.  And the leftovers!  Oh my goodness, the leftover sauce hardened into a wonderful lemony butter that I spread on salmon, cooked broccoli, asparagus and so on for the rest of the week.

I didn’t even bother poaching the eggs!  I simply took a Silicone Muffin Pan and made little bacon cups, dropped a raw egg into each cup and baked until the egg was done to my liking.  (I like the whites hard and the yolk soft).

Easy Hollandaise Sauce (for the Keto Eggs Benedict)

Sauce part:

  • ½ cup butter (1 stick)
  • Juice of ½ lemon (2 tbsp)
  • Dash cayenne
  • 3 egg yolks

 

Eggs part: (for 2 servings)

  • 4 strips bacon
  • 4 eggs

Preheat oven to 350.  Line muffin cups with a strip of bacon.  I tried to cover the sides and as much of the bottom as I could, but it is not necessary to cover the whole thing. Break an egg into each bacon nest.  For even more authenticity you could use Canadian bacon instead of regular.

While the eggs are cooking in the oven make the sauce.  Melt butter in a cup in the microwave or in a cast iron sauce pot on the stove. In a blender, blend egg yolks, lemon and cayenne. With the blender going on the lowest speed, slowly drizzle melted butter into the blender until its all in there.  I am quite certain this method would also work well in a food processor. Tip: The variable speed on my Vitamix blender worked perfectly for this.

The timing of the eggs will depend on how you like them.  Also if you like your bacon more crispy than I do, you could bake the bacon cups in the oven for a few minutes first, then drop the eggs in and bake until they are done.  So you will just have to keep an eye on your eggs!

When done, drizzle sauce over the eggs and sprinkle with some fresh chopped parsley.  I ate mine with avocado slices.  Soooo good! I did not for a moment miss the English muffins underneath!

Save the leftover sauce to use during the week over veggies and protein.  It is really good!

Breakdown for this breakfast (each serving is 2 eggs, 2 strips bacon, 2 tbsp sauce) turned out to be 80/17/3.

Calories 453, Fat 41, Protein 20, Carbs 4

If you want to use the sauce leftovers for veggies, each tablespoon contains 62 calories, 7 fat, 1 protein, zero carbs.

I hope you try this wonderful weekend breakfast!

Keto Eggs Benedict