Egg Fast Diet Plan – Day 3

Egg Fast Diet Plan Day3Egg Fast Diet Plan – Day 3

Wow, what a day this was!  Day 3 started with me sleeping in by 1 hour and 15 minutes!  And this was the first day that my boss was back from vacation.  No way was he going to beat me into the office!

I am so thankful that in my fridge was a bowl full of boiled eggs and and a tupperware container of cream cheese muffins.  I didn’t get to make my own coffee this morning, I stopped at Timmies near my office and got a black coffee.

So about the coffee, I actually drink it black now most of the time.  The only reason I make the lattes while I’m

egg fast diet plan coffee[2]

Timmies Black!

on the Egg Fast diet plan is because it makes it easy to use up those fats!  Between the Egg Fast and doing a 30 day Zero Carb experiment, I managed to kick both the HWC and splenda habit.  I have used a little bit of sweetener during this egg fast, but the 1-2 servings a day is a tiny fraction of what I used to have.

So here is the breakdown of Egg Fast Diet Plan Day 3

6:45am – Tim Hortons large black coffee!  Nothing more I can say there, and I did beat my boss to work.  :-)

Egg Fast Diet Plan Boiled eggs with butter[2]

Boiled Eggs with butter

8:30am – 3 boiled eggs chopped topped with 2 tbsp butter.  I microwaved for 30 seconds to warm it a bit.  It was actually quite divine.

12:30pm – 3 cream cheese muffins.  These were the muffins that I made yesterday on Day 2.  With my muffin pan, 3 muffins = 2 eggs, 2 cheese and 2 fat.  So happy to have those in the fridge for these emergency situations.

5:30pm – Oopsie bread with scrambled egg topping.  See how fancy I made them!?  Theymade me feel swishy just having them on my plate!

egg fast diet plan oopsie bread with scrambled eggs[2]

Fancy Oopsies!

Here is how I made the Oopsies.  You will need:

  • 3 eggs
  • 3 ounce cream cheese
  • 2 bowls
  • egg beater
  • donut pan.  (I actually was inspired by fellow Egg Fast group admin Elizabeth, who makes hers in a whoopie pan.  It made them look so beautiful!)

Instructions for Oopsies:

  1. Preheat oven to 300
  2. Seperate egg whites into one bowl and put yolks into the other bowl.
  3. Beat egg whites on high speed until stiff peaks form, set aside
  4. Rinse off beaters and beat cream cheese and egg yolks on low speed until smooth.
  5. With a rubber spatula, fold the egg yolk mixture in the egg whites gently until incorporated.
  6. Spread the mixture into a donut pan (or a whoopie pan will work)
  7. Bake for 30 minutes, and then let cool.

What I did with mine is scramble an egg in butter, and then I put the egg in the little indentations from the donut pan.  I ate 4 of them which equaled 1.5 eggs (half the recipe), 1.5 cheese and 1 egg scrambled in 1 tbsp butter.

After eating dinner I had the realization that because I slept in and drank black coffee, I was short

egg fast fat bombs

My little fat bombs

on fats.  So I made some quick fat bombs in the freezer from yet another great idea that I read in the EF group.  I melted 2 tbsp coconut oil, 2 tbsp butter and 1 teaspoon sugar free salted caramel Torani.  They are in the freezer right now.  I will update this post tomorrow with a picture and a verdict of what I thought of them!

UPDATE:  Ok the fat bombs look pretty but were too salty for my taste.  I do like the sweet/salt flavor combination but I think using salted butter and salted caramel together was too much.  On the good side, they were nice and creamy and something to savour and let melt in my mouth.  I will be experimenting with this one for sure.

So the last thing that happened is that my brother in law called and is arriving in town tomorrow afternoon.  I may not be able to get a post together and I may also have a transition meal, depending on when he arrives.  More to unfold!



Egg Fast Menu – Day 2

Egg Diet Menu Day 2Egg Diet Plan Menu – Day 2

I made it to Day 2 of of my Egg Fast plan!   And Holy Egg Diet Batman!  I lost 1.5 pounds on this first day!

If you are just tuning in and want to see what I ate yesterday, here is my Egg Fast Menu Day 1 food list.

Egg Fast Menu – Day 2

egg diet menu plan coffee

Morning Latte

5:30am – same as yesterday, my version of Bullet Proof Coffee made with 2 cups (16 ounce) of coffee, 1 tbsp each of coconut oil and butter, dash cinnamon and dash pink salt.  I throw it all in my Vitamix to make my morning latte.  I drank this while I answered a few emails and did a bit of moderating in the Egg Fast Facebook group.

8:30am 3 Cream cheese muffins. I need to do a whole separate post about these

egg diet menu plan cream cheese muffins

Cream cheese muffins!

muffins because I have learned some tips and tricks.  For now, here is the quick & dirty : Melt 4 ounces cream cheese and 4 tbsp butter on medium heat in a glass measuring cup in the microwave until soft. (Mine took a couple minutes at 50% power). Using a whisk, whip a pinch of vanilla powder, a dash of cinnamon, 4 eggs and the equivalent of 2 teaspoons sweetener into the glass measuring cup.  Pour batter into 6 muffin tins.  Bake at 325 for about 45 minutes. (I use silicone muffin tins because no cooking spray required)

Egg Diet Menu plan- devilled eggs12:30pm – Devilled Eggs.  3 eggs cut in half.  Remove yolks and mash with 2 tbsp mayo. Salt and pepper. Easy, easy.

5:30pm.  Grilled Cheese Wafflewich.  Oh this is sooo  delicious!  If you recall, I made a double batch of egg diet plan waffles last night and saved 4 waffles for today.  I buy the sliced cheddar from Costco (each slice is about 3/4 ounce) and this is NOT those processed cheese slices.  I measured out my tablespoon of butter  and put half in my green non-stick frying pan.  Put the cheese slice between 2 waffles and slap it down in the pan.  I press it into the sizzling butter until browned, and then flip it over until I can see the cheese is melting.  Repeat this with the other 2 waffles, butter and another slice of cheese.  Enjoy!

Egg Diet Menu Plan low carb waffle

So today on my second day I had a bit of a headache and NO hunger, however while putting the finishing touches on this post (by doublechecking my math!) I realized I had 1 tbsp fat too many!  Ooops.  I am trying to train myself to not eat unless I am hungry, so I may or may not eat a boiled egg sometime this evening. But I just wanted to put it out there that I make mistakes with this too!  :-)  Just move on and do the next right thing!

Total for the day:  7 eggs, 8 tbsp fat and 4.5 ounces of cheese.

See you tomorrow for Day 3!

Egg Fast Menu – Day 1

egg fast diet menu planEgg Fast Menu – Day 1

For some reason over the weekend, I was struck by the desire to do the Egg Fast again.  I am one of the admins in the biggest Egg Fast group on Facebook but it has been awhile since I have taken the plunge.  The Egg Fast is very easy to follow and you get great results fast,  but you really need to be in the proper frame of mind to do it.  And for me that day is today!

Because so many people in the group ask for examples I decided to document my Egg Fast menu here on my blog.  I will try to be as detailed as possible and include pictures and recipes.  They won’t be fancy pictures, just quick snapshots with my phone!

This Egg Fast menu will also be compliant with the rules we go by in the Facebook group so there is no confusion! I will list every spice/sweetener/sauce thing I use.

For those that need a refresher, here are the Egg Fast rules and here is an Egg Fast FAQ.

Remember, I am arranging this egg fast to fit my very busy working mom schedule!  I am sharing a breakdown of times to give you ideas, not to tell you this is how it must be done.

For Day 1, I planned an egg diet meal plan of 8 eggs because I knew that I would be hungrier on the first day.  And if 8 eggs are not enough, I will simply have an extra egg as a snack (with butter of course!).

Egg Fast Menu Day 1

5:30am:  16 ounces coffee with 1 tbsp coconut oil and 1 tbsp butter.  Put in the blender with a dash of cinnamon and a dash of pink himalayan salt. Blend until frothy.

egg diet menu

My Morning Latte!

Cooked my breakfast and made my lunch, both of which I carry to work with me in my insulated lunch bag.

Note: Salt is extremely important on the egg fast!  Use it liberally!  I choose Pink Himalayan salt because it is abundant in minerals.

8:00am: 3 egg omelette with  2ounces cream cheese and a squirt of sriracha sauce, salt

Egg diet menu plan

Cream Cheese Omelette with Sriracha

and pepper.  I used 1 tbsp butter for cooking in the pan. This is easily my favorite egg fast breakfast.  I have this 2-3 times a week even when I am not egg fasting!

11:00am: 1 cheese string with 1 tbsp mayo for dipping.

Egg Fast Menu Plan

Eating my Egg Salad at Work

1:00pm: 3 chopped eggs with 2 tbsp mayo, salt, pepper. I normally also like a sprinkle of smoked paprika on this but I couldn’t find it this morning!

At this point in the day I have had 6 eggs, 6 tbsp fat and 3 ounces cheese.  I like to stay under 4 ounces cheese in a day for best results and for sure a maximum of 6 ounces.

5:00pm: Waffles.  Yes, waffles!  :-) Click here for the waffle instructions.  The waffles recipe normally equals 2 eggs and 2 ounces cheese.  But I whipped 1 tablespoon mayo into the batter so that I would not be short on my egg-fat ratio for the day and left out 1 ounce cream cheese.  (Thanks fellow group admin Vee Henrick for that priceless tip!) I made a butter sauce with 1 tbsp butter and 1 tbsp sugar free salted caramel syrup, my indulgence for the day’s hard work.  :-)

I doubled the waffle recipe because I will be making a Wafflewich for dinner tomorrow.  You’ll see.

Total for the day:  8 Eggs, 8 tbsp fat and 4 ounces cheese.  And of course, throughout the day I am drinking water, water and more water!

See you tomorrow for Day 2!



Best Low Carb Waffles Recipe

best low carb waffles recipeEvery now and then I pull out my waffle maker and make the kids a big old batch of waffles.  It is so awesome that I can make these for myself at the same time.

These are not only low carb, they are practically no carb!  There are no fancy ingredients like coconut flour or ground up this and that.  And this is way cheaper and easier and healthier than a low carb waffle mix.  All you need is eggs and cream cheese!  Honestly, that is it.  Plus whatever you want to top it with.

They can be made in advance and then popped in the toaster to make them crispy.  You could also use the waffles as bread to hold a fried egg sandwich or a low carb BLT.

The idea originated from the famous cream cheese pancake recipe on this blog.  I have modified that recipe for all kinds of things and I just find is simpler than using a premade low carb pancake mix.  Those never taste very good anyways and have so many ingredients we don’t need.

Tools You Will Need to Make the Low Carb Waffle Recipe

Low Carb Waffles Recipebest low carb waffle recipe


  • 2 eggs
  • 2 ounces cream cheese (from a brick)
  • toppings of choice (butter, sugar free syrup)


  1. In your blender or Magic Bullet, toss in the eggs and cream cheese.  I didn’t bother to bring anything to room temperature.
  2. Blend the eggs and cream cheese until you get a thin and bubbly batter (see my photo)

    making low carb waffles recipe

    Peering down my Vitamix!

  3. You will need to let the batter rest for a few moments.  This is when I get out the waffle maker and preheat it for 5 minutes.
  4. Once the waffle maker is hot, pour the entire batch into the waffle maker.  This will of course depend on the size, I have a big cuisinart waffle maker.  If your waffle maker is small, adjust accordingly.
  5. Close the lid and wait until you no longer see any steam (about 5 minutes).
  6. Put on a plate and top them up!

A few Notes for these low carb waffles

  • They won’t come out crispy like regular waffles.  However, they crisp up very nicely in my toaster oven, so you can make lots of these in advance and toast them as you need them.
  • These make a great low carb dessert for LCHF, top them with berries and unsweetened whip cream.
  • If you are following the Egg Fast, you can use these as bread for fried egg sandwiches or even make grilled cheese sandwiches.
  • For the Egg Fast, the entire recipe counts as 2 eggs and 2 ounces cheese.  I found 1/2 the recipe to be very filling once I topped it with butter!
topping low carb waffles recipe

Buttery Caramel Topping

The topping I made in the photo was simply this:  I slightly melted 1 tbsp butter in a dish.  I stirred in 1 teaspoon of sugar free salted caramel syrup and drizzled over top the waffles.  Heavenly!

Why do I think this is the Best Low Carb Waffles Recipe?

  • The recipe has only 2 ingredients!
  • Fast and simple to make.
  • Can be used for savory recipes as well as sweet desserts.
  • The only carbs are the very low carbs in eggs and cream cheese (and whatever you top them with)
  • No weird ingredients!

I hope you enjoy them as much as I did!



Zero Carb Diet Plan – My First 30 Days

zero carb diet planZero Carb Diet Plan – My First 30 Days

Sometime in the last week of February 2015 I was directed to a blog called My Zero Carb Life written by Kelly Williams Hogan (there will be links at the bottom of this article).  Just when I thought I had it all in hand, just when I was sure my latest macro tweak was going to be the magic tweak, that blog happened.  And it rocked my world.
Ya, ya so dramatic, I know! The day that I read that blog, and I mean every single article in it, I have been obsessed.  I just got it, right there and then I got it.  I have lost 12 pounds so far and I have not looked at My Fitness Pal, not even once.  I have not counted a carb or eaten anything at the end of the day to get my fat up or tweaked one single effin thing about what I am putting in my mouth.

So what is this Zero Carb Diet Plan?

The first thing that I want to stress is that even though we ZC’ers (that’s code for Zero Carbers) use the term zero carb, the goal is not ‘eating zero carbs’.  We don’t count carbs at all.  The goal of zero carb is to eat only from the animal kingdom.  We are talking meat, poultry, fish, eggs, and if you can tolerate it, dairy.
And none of this lean meat stuff either.  Untrimmed meat with fat.  Eat the skin on the chicken! Leave the expensive lean ground beef on the shelf and get the fattier stuff.
No sweeteners, no chemicals, no processed food, no fruits, vegetables, grains, nothing but basically meat and water.

How can anyone get excited about meat and water?

I don’t know, but I did!  I can’t explain it, I know I am still sane, at least I think so.  I think sometimes these things are all about timing.  Maybe if I had read that blog a few months ago, a year ago or whatever, I would have just said wow, this Kelly Hogan, what a crackpot.  But I didn’t.  She talked about giving up sweeteners (something I have struggled on and off with for years) and I have not had a sweetener, not even a drop or granule since.
I look forward to eating meat.  I don’t measure it or weigh it. I eat it until I’m full and then I stop.  When I’m thirsty I drink water.  That’s it, that is the zero carb diet plan. It’s as simple as that.

So how did I do in that first month?

So that first week after reading Kelly’s blog, I gave up sweeteners but I still ate salad with my meat.  Then one day I ate a pickle because we all know that pickles have no carbs right. Then I ate another one, then another  and then I was off to binge land.  When it was over I knew. I knew I was done with very low carb. I knew that I was one of those people in this tribe of ZC’ers who could not tolerate carbs from the plant world.
So here I am a month later.  I am still drinking coffee, I may or may not go there.  I never thought I could drink it without sweetener.  I typically eat meat, as much as I want, eggs and cheese.  I might have to look at the cheese.  I am having the urge to do a 30 challenge of just meat.  No cheese and maybe even no eggs.  Meat and water.
So if you have read any of my previous articles you know that I love to cook and so now I have struggled with what to do with all my recipes here.  They are not ZC friendly, far from it.  I considered taking them all down.  But I have come to realize that most of the people who are ZC, came to that place through the path of low carb and so I am going to leave that path there for someone to find.
Update (Summer 2015):  I’m not 100% Zero Carb
I want to be transparent about this.  I am mostly zero carb but not 100%.  But I learned so much from trying this way of eating and have received great benefit from it.
  • I am no longer dependant on sweeteners to get me through the day.  This was something I fought for years!
  • I no longer use HWC  and most days have no cheese unless I’m doing the Egg Fast
  • Meat is the mainstay of my diet and all other carbs and veggies are more like a condiment

I may come back to this at some point, I have no idea.  I’m just not ready to be 100% zero carb but I would not discourage anyone else from trying it.  It might be just the thing you need!

Where can you learn more about the Zero Carb way of life?

Since you haven’t run screaming from this page and since I am so new to this that I have nothing to offer but my first 30 days, here are some links for you to do further research:
Kelly’s blog My zero Carb life
Eat Meat Drink Water blog with interviews from people who are ZC.

ZIOH (Zeroing in on Health) FaceBook group.  For this group, please read the rules before you post in the group.  And don’t take this the wrong way, but in the group please remember that we were given 2 ears and 1 mouth for a reason.  It’s time to make use of the ears!


Low Carb BLT Salad Recipe

Low Carb BLTI usually take at least a week or so off during the Christmas Break.  How blissful to sleep in a bit and to make a more leisurely breakfast in the morning.  It’s always a given that there will be at least one morning of Eggs Benedict and one morning of a BLT.  This Low Carb BLT salad is my way of enjoying the yummy BLT taste while keeping it grain free, gluten free and low carb.

I have actually made a low carb bread for our traditional BLT morning, but this year I just never got around to it.  Thankfully,  this low carb BLT salad turned out fast and delicious.  It might seem different to eat a salad in the morning, but there is enough of the BLT in this one that you forget pretty quick that it’s a salad!  Plus at this time of year where I am not having to get up at 5am, eating breakfast at 10am is more like brunch. So here it is just the way I made it, but know that it is highly customizable.  Add or subtract whatever you need.

The amounts listed are for 1 salad, you can just adjust depending on how many people are eating.

Low Carb BLT Salad


  • 2 cups fresh, mixed greens
  • 3 slices fried bacon cut in bite size pieces
  • 1 tbsp sugar free mayonnaise
  • 1 slice of beefsteak tomato, chopped
  • 1/4 avocado, chopped
  • 1-2 tbsp shredded cheese.  (I used fresh parmesan but blue cheese would be amazing on this!)

I usually cook the bacon at the time I make this.  I have tried cooking it the night before in order to have it ready to go but that never works.  Let’s be honest,  who has leftover bacon in the house, it just doesn’t happen.

Some people cook their bacon in the microwave but I’m old school and fry in the pan.  I do use a Bacon Splatter Screen to save my stove top and it’s a must if cooking bacon while naked.  I just said that to see if you were awake!  :-)

So basically your just build your BLT  salad like this:

  • Cook bacon or if you have it pre-cooked (ya right!) then warm it up
  • Place fresh greens in a salad bowl
  • Top with 1 tbsp mayo, chopped avo and tomato.
  • Place hot bacon on top of that
  • Sprinkle shredded cheese on top.

This is so easy and you are going to LOVE this low carb breakfast option!  Enjoy!

Low Carb BLT






Egg Fast Diet FAQ Frequently Asked Questions

Egg Fast Diet FAQI have been an admin in a Facebook Egg Fast Diet group for a few months now.  With almost 5000 members I have seen many questions and this is a list of the most common or frequently asked questions about the Egg Fast Diet. So let’s get right to it!

Believe it or not,  the number one most frequently asked question is this:

Can I have HWC (Heavy Whipping Cream) while on the Egg Fast?

No. Nada.  But yet, people will still go ahead and do it anyway.  It’s a fast, you give things up when you are on a fast!  But HWC seems to be one of those things that causes the most distress for people when they try to imagine life without it.  Even though it’s not a lifetime, it’s just a few days. Could there possibly be an addictive component at work here?  Don’t send me hate mail on this one, and hear this:  You will not die if you spend a few days without HWC!  And this might help:  Blend 1 tbsp coconut oil and 1 tbsp butter into your coffee (use a blender) and whip that thing up like a latte.  With a little stevia, you will have a new friend and no HWC!  Try it!  :-)

Will all these eggs give me tummy distress and ahem, bathroom issues?

No, this should not happen.  If you do suffer any digestive distress it is more likely to be coconut oil (many people find it has a laxative effect) or xylitol if you are using that.  The other reason you may feel ill is that you are not used to LCHF (Low Carb High Fat) diet and you are suffering from Keto Flu. It will pass in a few days.  This brings us to the opposite problem and another FAQ:

What if I get constipated?

The vast majority of people trying the egg fast do not have this problem, especially if they are following the recommended 1 tbsp fat per egg. Increase your coconut oil and/or supplement with Magnesium and that should get things moving along again.

What fats can I have?low carb egg fast

Butter (preferably grass fed if you can get it), coconut oil and sugar free or home made mayonnaise.

How much sweetener can I have?

Them Egg Fast calls for up to 3 servings a day in the form of diet soda.  Some don’t drink diet soda and can use those servings for something else. Use as little as possible and use a liquid stevia like this one instead of packets or powder. If you can get through this without any sweetener, even better.

Am I allowed to have ‘xyz’?

Ok, here it is and you’re not going to like this answer but it is the brutal reality.  It’s a fast, you give things up on a fast.  If your ‘xyz’ is not eggs, butter or cheese, then the answer is this.  ‘XYZ’ is not on the Egg Fast and so you better either not have it, or have as little as possible.  It’s only 3 to 5 days, the cleaner you are, the better results you will have.  That said, you are an adult and can do whatever you choose.  Add what you feel is right to the egg fast and if you are happy with the results, then that is what counts in the end.

‘XYZ’ has zero carbs, why can’t I have it?

The goal of the egg fast is not zero carbs or even low carbs.  Here is where the rubber meets the road and if you get this point, you will succeed on your LCHF journey for the long term.  The egg fast works best as a low carb reality check and clean up.  Most people eventually stall out on low carb and if you are one of those people, check everything you think you know at the door.  I was very low carb and stalled for months but my food plan was filled with so called zero carb drinks, desserts, fat bombs, HWC and nuts.  The egg fast cleaned all that out and THAT is what gets the weight loss moving again.  So if you end the egg fast and go back to your same old low carb plan, you will end up back where you started.  Sorry about that and don’t send me hate mail.  I know there is always that person who says ‘I eat tons of XYZ and I lost a lot of weight’. Congratulations!  But it doesn’t help the people who are stalled.

Can I do the Egg Fast even though I am not on a Low Carb Diet?

I’m going to say yes but with a lot of hesitation!  The egg fast is best suited to people who are already eating a low carb diet.   Going very low carb like the egg fast brings along some severe detox symptoms (called Keto Flu) as your body switches from burning glucose to burning fat.  That said, some people do use it as a way to jumpstart their new Low carb life!

How many Eggs can I eat in a day?

I think the real question is what is the minimum number of eggs and some people wonder how many eggs are too many?  The minimum way to do egg fast is 6 eggs plus 6 tbsp fat.  Too many eggs is if you feel stuffed and that number will be different for each person. Most people eat the most eggs on day 1 and 2 and might feel some hunger, then because of the nature of Low Carb/High Fat, their hunger is killed by the 3rd day and they will often have trouble getting in the 6 eggs plus 6 tbsp fat.

How long can I safely do the Egg Fast?

Most people do the egg fast because they have hit a weight loss plateau while doing LCHF or some other low carb plan of eating.  Three to five days should be enough to break through that stall and then spend a few days on transitioning back to regular low carb.  That said, Jimmy Moore did follow it for 30 days.  Which brings me to another FAQ.

Won’t all these eggs give me high cholesterol?

No.  Do yourself and everyone else a favor and read Cholesterol Clarity by Jimmy Moore. You will be blown away by this information.

How do I go back to regular eating and not gain back the weight I lost?

By regular eating, hopefully you mean low carb of some kind.  If you go back to the Standard American Diet (SAD), you WILL gain back the weight.  The first time I did the egg fast routine for 4 weeks I didn’t really know how to transition properly and I still managed to lose 13 pounds in a month.  A transition period is very important and is the most successful and easy way to leave the egg fast behind, in fact I follow the egg fast transition most days now because I like it.  Read how to transition here.

Is there a menu plan I can follow?

Melissa from the fantastic low carb recipe site I Breathe, I’m Hungry tried the egg fast and put together a one week plan.  You can find that egg fast menu plan here.  Her recipes rock and the photography is mouthwatering. However, a word of caution.  For the first 3-4 days just stick to plain eggs, butter and cheese.  Reward yourself with one of her recipes on Day 5.  Many people stall with all the sweeteners (I’m one of them, sadly).  Keep it simple and clean for best results.

Keeping Track of your Eggs on the Egg Fast

I love My Fitness Pal and use it a lot, but that said it was a tedious way to keep track during the egg fast.  Plus many people in the group who use it get all hung up on macros and calories and so on.  The Egg Fast Diet is a Keep it Simple program.  Enter the Egg Fast Tracker app!  It is completely free and you can install it on your Android phone or tablet.

I will be updating this FAQ from time to time as new things come up.  Thanks for visiting and if you have a question that is not answered here, by all means feel free to leave a comment and ask your question.







Crack Slaw Recipe : Spicy Chorizo Crack Slaw

crack slaw recipeWell I seem to be on a crack slaw kick this week so I have another crack slaw recipe to share with you.

Just in case you don’t know, Crack Slaw is a term used in the low carb world for any recipe that makes use of the bagged slaw mixes out there.

I think I’ve been using a lot of crack slaw mixes because last week I was off work for the week and now it feels super busy.  That is the beauty of crack slaw, it’s so fast and easy and you can have a very different meal every night in minutes.  This one might become one of my favorites and it was completely spur of the moment, made up with what I had on hand.  Some of the best recipes happen that way don’t they?

I found the chorizo in the grocery store where my son works.  It was hand made locally with no gluten, fillers, wheat, nitrates, nothing but meat and spice.  It was outrageously expensive and I practically dropped the package when I read the price.  But I do get an employee’s family discount when I shop in this store, so I decided to go ahead and buy it.

And bless my soul, it was worth every cent.  I might have to put a Donate Button on this blog so I can buy it again!  :-).  It really was the most delicious thing I have eaten in awhile and the spicing was absolutely perfect and divine. It made the recipe even easier, nothing else to add folks!

For the Spicy Chorizo Crack Slaw Recipe


  • 1 tbsp coconut oil
  • 1 spicy chorizo sausage link (3-4 ounces) cut into small pieces with scissors
  • 2 cups basic coleslaw mix
  • 1 tbsp tomato paste or low carb ketchup or salsa


  • Melt coconut oil in a non stick pan.  I now exclusively use the green ceramic pans
    after reading up on the carcinogenic effects of teflon.
  • Fry up the sausage pieces until they start to brown a bit
  • Once the sausage starts to brown add the coleslaw mix to the pan and keep stir frying until the cabbage is soft and the sausage is completely cooked
  • Add in the tablespoon tomato paste or ketchup and stir until all the stuff in the pan is nicely coated with it.
  • That’s it, nothing more to do except eat it!

It’s important to note that tomato paste has about 3 carbs per tablespoon, so if this does not fit into your daily low carb crack slawallowances then use the Heinz Reduced Sugar Tomato Ketchup.  It has only 1 carb per tablespoon and I really like the taste of it.  My kids can’t tell the difference when they accidently use ‘mom’s ketchup’.

Let me know if you like it and if you are a crack slaw addict as well!

Crack Slaw Recipe : 5 Minute Bacon Broccoli Crack Slaw

low carb crack slaw recipes

I feel silly to even call this concoction a recipe but since it’s been a lifesaver for me I thought I should share my Bacon Broccoli Crack Slaw recipe.

If you don’t know what crack slaw is, it is a kind of slang term for low carb dishes made with coleslaw mix. They are fast, easy and perhaps somewhat addicting, and so the name is fitting. I love using coleslaw mixes for the speed and convenience, and I have several go to low carb crack slaw recipes.

This particular recipe has been a savior when I have come home late from work and there is nothing to eat because I forgot to take something out of the freezer.  If you are a working mom then you know what I’m talking about and you can relate to those last minute calls for pizza.  Well that’s fine for the kids.  Luckily there are 3 things you can always find in my fridge:  Eggs, bacon and some kind of coleslaw mix.   And while the kids are waiting for their pizza, I can be eating this dinner in minutes.

My local grocery carries 3 kinds of slaw mix: Angel Hair coleslaw (very long thin strands), regular coleslaw (a mix crack slaw recipeof green cabbage, purple cabbage and carrots) and broccoli slaw.  I love all three, but this recipe makes use of the broccoli slaw.

How to make 5 Minute Bacon Broccoli Crack Slaw

Tools you will need:


  • 2-3 slices bacon
  • 2 cups of broccoli slaw mix
  • 1 tbsp kerrygold butter (optional but I love it!)
  • 1 tbsp soy sauce

low carb crack slaw recipesInstructions:

  • Cut bacon into small pieces (I use scissors)
  • fry bacon until done to your liking
  • Add butter and 2 cups broccoli slaw to the pan
  • Stir fry until the broccoli sticks soften
  • Add 1 tbsp soy sauce, stir fry another minute or so.  The soy sauce will cause everything to brown up.

Put in a bowl and eat up!  Fast, easy, delicious!

I hope you like this.  I’ll come back to add the nutrition values some time this week!


Egg Fast Recipe: Lemon Filled Danish

egg fast recipe lemon filled danishMany long time low carbers are very familiar with the Mock Danish.  It’s an old standard and almost every low carb blog out there has this recipe in their files.  I don’t know where it originated, but I do know that I did not come up with this recipe and that it is also a great egg fast recipe! (More info about the Egg Fast at the bottom of this article)

You know those danishes that have that little centre of lemony stuff in the middle?  No, I’m sure you don’t!  :-)  All I’ve done to the original mock danish is add my own little lemon twist to it while still keeping it egg fast friendly!

If you are tired of boiled, scrambled, poached and deviled eggs and need a boost to your egg fast, this egg fast recipe will perk you up for sure!

I do prefer to avoid sweeteners as much as possible, but with this Lemon Filled Danish I used stevia to taste. On the egg fast it is better to use a liquid stevia like this one.

Items you will need:

Ingredients for Danish (makes 2)

  • 4 tbsp (or 2 ounces) cream cheese (full fat and brick type like Philadelphia Cream Cheese)
  • 2 eggs
  • Stevia to equal 2 teaspoons sugar (or to taste)
  • cinnamon

Filling ingredients

  • 1 tbsp coconut oil
  • 1 tbsp Kerrygold butter
  • lemon zest or 1 tsp Lemon Extract
  • Stevia to taste

Lemon Filled Danish Instructions

  1. In a small microwavable bowl, soften the cream cheese for 30 to 60 seconds depending on your microwave.
  2. Stir with fork until very creamy.
  3. Add eggs and beat well until well combined.
  4. Divide between 2 large Silicone Baking Cups
  5. Put on plate and microwave, checking every 20-30 seconds until done.  While still warm, make a little well in the middle.  Place in the fridge to cool.

Make Filling

  1. In a small glass dish combine coconut oil and butter
  2. Microwave for 30 seconds
  3. Stir until everything melted
  4. Add lemon extract and stevia to taste.
  5. Put in fridge to cool

Once the lemon filling cools down (it will no longer be clear, it will start to look yellow) spoon it into the centre of the 2 danishes.  Put back in the fridge until cooled.


For the purposes of the egg fast, each Danish will count as 1 egg, 1 cheese and 1 fat.  egg fast danish recipe

If you have not used up all your fat for the day, you could do what I did in this photo, which is double the topping recipe and spoon 1/2 in the centre and the other half of the buttery lemon sauce over the Danish and really make this a decadent egg fast recipe!

Let me know if you like it!

Learn more about the Egg Fast Stall Breaker in this article.

See my 4 week Egg Fast Diet results in this article.

Egg Fast Tracker App:  This is a free app for Android that helps you keep track of your Egg to Fats ratios, plus your water and cheese consumption.  Install the Egg Fast Tracker app here.

For those not following the Egg Fast, here are the nutritional values from My Fitness Pal:  Calories 383, Fat 37g, Protein 10g, Carbs 3g