When you decide to follow a ketogenic diet, getting enough calories, particularly from fat and protein, can be challenging. When Sean and I began tracking our diets on myfitnesspal, it became apparent that our breakfasts needed to pack a punch. I found this recipe, and began playing around with it.
Below are 3 different versions we have tried. You could use just about anything you want. These ‘cups’ are a wonderful way to get a hot, home-cooked breakfast every morning, and keep surprisingly well! You won’t miss your cereal.
1/2 lb sage breakfast sausage
1 cup shredded zucchini
1/2 medium yellow onion, diced
1/2 cup shredded gouda cheese
Preheat oven to 350 degrees.
Grease a muffin tin and set aside.
Saute sausage and onion on medium heat until onions are translucent and sausage is browned. Add zucchini for a minute and turn off heat.
Beat eggs in a medium bowl (preferably with a pour spot) until frothy and add cheese, and a few cracks of black pepper. With a spoon or a pair of tongs, split the sausage mixture among all 12 cups.
Give the eggs another stir, and then split among the cups, pouring over the sausage mixture. Give each cup a quick stir with a spoon, and even out the level of each cup.Bake for 20-25 minutes, until puffy and beginning to brown.
1/2 lb sausage
1 cup frozen spinach, microwaved until thawed, squeezed thoroughly, and chopped.
3 sun-dried tomatoes, cut into small pieces.
2 oz herbed goat cheese, crumbled
Use above instructions, sautee spinach with sausage
4 strips of bacon
3 strips of thick cut pastrami
1/2 bell pepper
1/2 medium yellow onion
1/2 cup shredded cheddar or pepper jack cheese
Use above instructions, saute meats and veggies beforehand. We found out if you fry pastrami alongside bacon, you can hardly tell a difference between them! We had some thick cut pastrami that needed to be used up, so we were forced to get creative. This would work well with just 6-7 pieces of bacon, also.