Category: BREAKFAST

Sugar Free Balsamic Glaze

This glaze (or reduction) is perfect drizzled over some mozzarella, grape tomatoes, and basil (hello caprese). Make it even more fun by making a salad on a stick using skewers. Balsamic glaze is also great drizzled over bruschetta, grilled veggies, margarita pizzas, and essentially any summer time fare like berries, goat cheese, crudite, etc!

Sugar Free Balsamic Glaze

This two ingredient recipe is super easy to make and pairs well with many fruits, cheese, and veggies. The consistently should be like a warmed honey.
Prep Time: 5 minutes
Cook Time: 25 minutes
Total Time: 30 minutes
Course: Condiments
Cuisine: european
Servings: 25

Equipment

Saucepan

Ingredients

Instructions

  • Heat the balsamic vinegar in a saucepan over medium heat until it starts to gently bubble (about 10 mins).
  • Reduce the heat to medium-low and stir continuously while the balsamic vinegar reduces (about another 10-15 minutes).
  • Pour the sugar free maple syrup into the reduced balsamic and stir for a few minutes until the reduction and maple syrup are thoroughly mixed. Add more maple syrup to taste.
  • Let it cool down completely before serving and/or storing.

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Tried this recipe?Please leave a review below and tag us @TheKetodashians on IG!

Eggfast 101

An egg fast is a short term (3-5 days) way of eating that can help individuals jump in (or back into) a state of ketosis (when the body adjusts from burning glycogen from carbs to burning fat from food and the fat stored in their body). It is essentially a ketogenic diet in its simplest form.

There are many variations on the guidelines for the egg fast, but typically, the meals and snacks consist of only eggs and healthy fats, including full-fat cheese.

The two basic rules are:
1. Eat at least 6 eggs a day, along with a teaspoon of a healthy fat (like butter or coconut oil). We typically just eat when we are hungry and stop when we are full. Some days that looks like 10 eggs, others it might even be one.
2. Six ounces of cheese are allowed.
3. Once the three days are over, it is advised to transition out of the egg fast by slowly incorporating regular keto foods back into your diet. Example: Day 1,2,3 are eggfast days. Day 4 is two eggfast meals and one regular meal. Day 5 is one eggfast meal and two regular meals.

Everyone’s egg fast experience will vary. We have done several rounds of egg fasts, and with each round, we have learned what has worked, and what has not worked for us personally. Modifications we have made are allowing zero calorie/zero carb sweeteners, herbs/seasonings 1g net carb or less, fitting in intermittent fasting, and drinking at least 1 gallon of water a day. The trick to not hating eggs after the three days is to switch up the textures (fried, hard boiled, poached, scrambled, etc).

Check out our EGGFAST page for tons of recipes and inspo.

If you’re feeling super lost – here is a list of eggfast essentials:

FAQ: “What do you do with your leftover fry oil?”

Well let me answer that question – something we get almost 20 times daily any time we feature a video of us frying food on our Instagram account.

Short answer: we save it and continue using it until it is too dark or gets cloudy.

Here’s the scoop…

Our families have always deep fried foods since before we can even remember. Back in the day, there would be a designated “frying pot” where the oil would sit until someone needed to fry something – nowadays, in our own homes, here is what we do:

  1. Let the oil cool completely.
  2. Place a mesh strainer at the mouth of a large jar and pour the oil in there. You want the big bits to get caught so it doesn’t end up floating around in the jar. The reason you want to strain the oil is so when you reuse the oil, it doesn’t make the oil darker than it needs to be. It also helps keep the oil tasting fresher (in our opinion).
  3. Close the jar and store at room temperature.
  4. We reuse the oil until it becomes a brown color but that is completely up to you. The darker the oil, the darker your food will look after you fry it, so just adjust the amount of times you reuse based on the color and preference you have.

Now some additional questions we know y’all are going to have:

  1. What kind of oil do you use? We like to use avocado oil because it is clean and has a high smoke point. Use what oil you can afford and are comfortable cooking with. Canola oil, peanut oil, and soybean oil are all oils we have fried with – they are just very processed.
  2. How many times do you re-use oil? Depending on what we fry, it’s 5-6 times. If we fry fish, the oil is dunzo because the smell and taste will not go away.
  3. What deep fryer do you recommend?

Fall into Ketosis Challenge

@theketodashians

New season, better habits! Join us to reset for fall! Daily updates on our instagram page 💕##learnontiktok ##keto ##lowcarb ##fallintoketosis ##easyketo

♬ You Got It – Vedo

W T F happened to Summer 2020?! With the official start of Fall commencing on Sept 22, we thought it would be fun to jump start the new season with a keto based health and wellness reset week starting on Monday, Sept 21st. This challenge will run from Sept 21- Sept 25th and will focus on total grams of carbs, upping your step game, and being better with your water intake.

The guidelines are simple:

  1. Stick to 20g TOTAL carbs or fewer. That means DO NOT SUBTRACT ANY FIBER to get to 20g of total carbs. This also means you will be depending on very low carb foods to get you through the week instead of many processed foods with added fiber or sugar alcohols. This is a great way to refocus your low carb intake and challenge yourself to eat more unprocessed, whole foods.
  2. Aim for 10K steps a day. Yes, we understand that many of you can barely fit 3K steps into your daily routines between your jobs, families, activities, and general schedule. However, there are many opportunities you can take to fit steps in, like take the stairs at work, taking a walk during your breaks, parking further away from the entrances if businesses, etc. If you want to achieve something, you’ll make it work.
  3. Try to be consistent with your hydration patterns by hitting 100oz of water each day of the challenge. Water is so beneficial on ANY diet, but it’s super helpful when you’re entering a deeper state of ketosis. Your coffee and electrolytes count as water too.

We will support you throughout the week by answering your questions and documenting what we do ourselves to reset for the Fall. Follow us on Instagram to watch for story updates, meal ideas, and live q&a sessions.

Before you start, take pictures, measurements, and weigh yourself. This will show you how small changes can make a difference. Make sure you plan ahead by making sure you have plenty of food and ingredient options that will nourish you this week and keep you satiated. Do not plan to wing it the morning of Day 1.

If you need a little TLC because you are new to keto or have never tracked total carbs, here is a sample meal plan with product links to get you through the week. Please note that these are suggestions and you can customize them to ensure success with your reset. If you need more meal ideas, search the #20gtotalreboot hashtag on Instagram to see past meals we have eaten during this type of reset.

We only share products/services that we love. This post contains affiliate links, which means we may receive a commission for purchases made through our links.

Keto 5 Day Meal Plan

To help get you started, here is a sample ketogenic diet meal plan:

Pro tips:
-skip breakfast if you are not hungry
-season your food with zero carb seasonings
-mix and match meals you like and don’t eat meals with foods you do not like
-drink a lot of water throughout the day

Monday

  • Breakfast: Bacon, 1/2 avocado, and eggs. 9G total carbs OR pumpkin spice bulletproof coffee 0G total carbs
  • Lunch: Chicken salad with celery sticks 3G total carbs
  • Dinner: Salmon with 1 cup asparagus cooked in butter. 5G total carbs

Tuesday

  • Breakfast: Egg, tomato, basil and goat cheese omelet. 3G total carbs
  • Lunch: Tuna salad with 1 cup cucumber slices. 4G total carbs
  • Dinner: Meatballs & Marinara with sautéed zucchini. 9G total carbs

Wednesday

  • Breakfast: Sausage, egg, and cheese sandwich. 1G total carbs
  • Lunch: BLT lettuce wraps and avocado. 9G total carbs
  • Dinner: Chicken Noodle-less Soup. 6G total carbs

Thursday

  • Breakfast: Omelet with avocado, salsa, peppers. 10G total carbs
  • Lunch: Ground taco meat with butter lettuce wraps and shredded cheese. 3G total carbs.
  • Dinner: Chicken stuffed with spinach and artichoke dip. 3G total carbs

Friday

  • Breakfast: Ham and cheese omelet. 2G total carbs
  • Lunch: Beef stir-fry cooked in avocado oil with broccoli. 6G total carbs
  • Dinner: Bun-less burger with bacon, egg and cheese. 1G total carbs

Bonus

Saturday

  • Breakfast: Sugar-free yogurt with peanut butter, cocoa powder and stevia. 5G total carbs
  • Lunch: Turkey and cheese slices with nuts. 5G total carbs
  • Dinner: Loaded cauliflower soup. 9G total carbs

Sunday

  • Breakfast: Fried eggs with bacon. 0G total carbs.
  • Lunch: Burger with salsa, cheese and guacamole. 5G total carbs
  • Dinner: Steak and hardboiled eggs with a side salad. 5G total carbs

0G-1G carb snacks:
seaweed crisps
pork rinds
pickles
-pepperoni chips
-olives
-hard boiled eggs
-cheese crisps
-beef sticks
bone broth
-deviled eggs
string cheese

0G carb sweets:
-stevia sweetened meringue cookies
-popsicles made with zero carb beverage powders
-sugar free jello
-cinnamon sweetener pork rinds
-stevia sweetened milk tea
-sugar free homemade gummy bears

Have wiggle room?
Choczero – use KETOBAES to save 10% off your order

Eggfast Savory Waffle

I’m not the biggest fan of the texture of the (egg+cream cheese waffles) so this version gives me the chew I need to feel like I’m eating a reggo eggo! P.S. it’s best served fresh.

Eggfast Savory Waffle

This gives us serious Fogo de Chao bread vibes.
Prep Time: 2 minutes
Cook Time: 4 minutes
Total Time: 6 minutes
Course: Breakfast
Cuisine: American
Keyword: chaffle, eggfast, savory waffle, waffle
Servings: 1
Net Carbs: 2g

Ingredients

  • 1 egg
  • 3/4 cup mozzarella (shredded)
  • 1 tsp baking powder
  • 1 tbsp parmesan cheese (grated)
  • cracked black pepper (to taste)

Instructions

  • Mix the egg with shredded mozzarella, tsp of baking powder, tablespoon of grated Parmesan, and cracked black pepper.
  • Fill the waffle maker starting from the middle and leave a gap as you get close to the edge of the iron. The “batter” will expand as it cooks, be careful not to over fill as it will spill out! Let it cook for at least 2 minutes but you’ll know it’s done when it gets crispy. If you open the iron and you see cheese strings, it’s not ready! I used a dash mini waffle iron.
  • Spread 1/2-1 tablespoon of cream cheese and sprinkle with everything but the bagel seasoning. This gives you bagel vibes for sure.

Nutrition

Calories: 337kcal | Carbohydrates: 2g | Protein: 26g | Fat: 24g | Sodium: 1157mg | Sugar: 1g | Net Carbs: 2g

We only share products/services that we love. This post contains affiliate links, which means we may receive a commission for purchases made through our links.

Tried this recipe?Please leave a review below and tag us @TheKetodashians on IG!

Pickle Dog Wraps

This is so easy, it’s almost not a recipe.

Pickle Dogs

So easy and perfect for picnics!
Prep Time: 2 minutes
Cook Time: 3 minutes
Total Time: 5 minutes
Course: Appetizer
Cuisine: American
Keyword: pastrami, pickle dogs, pickles
Servings: 4 people
Net Carbs: 2g

Ingredients

  • 8 slices pastrami (ham and corned beef work too)
  • 4 tbsp whipped cream cheese
  • 8 pickle spears
  • 1/4 cup pickled jalapenos

Instructions

  • Spread whipped cream cheese on each slice of deli meat.
  • Place the pickle spear at the edge of each slice of deli meat. Lay the jalapeno slices next to the pickle spear.
  • Roll each slice of meat.
  • Refrigerate until ready to eat!

Nutrition

Calories: 87kcal | Carbohydrates: 3g | Protein: 12g | Fat: 3g | Sodium: 788mg | Fiber: 1g | Sugar: 1g | Net Carbs: 2g

We only share products/services that we love. This post contains affiliate links, which means we may receive a commission for purchases made through our links.

Tried this recipe?Please leave a review below and tag us @TheKetodashians on IG!

No Bake Sugar Free Jello Pie

If you’re a fan of jello salad, then you’ll be fan of this pie. This is a major throwback to some retro desserts but it’s so darn easy to make and is no fuss with the no bake aspect. I used the shortcut method to set the jello which makes it even quicker to put together.

The texture of the filling is like a super fluffy mousse. Add any extra filling into mason jars to have a nice sweet treat the rest of the week!

@theketodashians

##HealthyHabits6Step ##strawberries ##washyourfruit ##keto ##sugarfree ##lowcarb ##fyp ##ketotips ##foryourpage ##viral ##ketoaf

♬ Summer Days – Martin Garrix / Macklemore / Patrick Stump

No Bake Sugar Free Jello Pie

Too easy but perfect for hot summer days when you just don't want to turn the oven on.
Prep Time: 5 minutes
Cook Time: 2 minutes
Chilling Time: 3 hours
Course: Dessert
Cuisine: American
Keyword: jello, no bake, pie, sugar free
Servings: 10 people

Ingredients

  • 1 package sugar free jello (I used strawberry for this one)
  • 1/2 cup chopped strawberries (optional)
  • 1/2 cup boiling hot water
  • 1/2 cup lukewarm water
  • Ice
  • 1 keto pie crust i used Diamond Pie Crust from Walmart. They have walnut or pecan options. You can make your own if you want to clean it up.
  • 6-8 oz Sugar Free Cool Whip (thawed) You can also make your own if you want to clean it up.

Instructions

  • Dissolve the sugar free jello powder in the boiling hot water until the powder is dissolved.
  • Mix in chopped strawberries (optional)
  • Fill a cup with the 1/2 cup lukewarm water and add enough ice to reach one 1 cup. Mix it into the dissolved jello mixture.
  • Whisk until the ice is fully melted.
  • Fold in the cool whip until all of the ingredients are thoroughly mixed.
  • Pour the mixture into the pie crust and chill until it's firm.

We only share products/services that we love. This post contains affiliate links, which means we may receive a commission for purchases made through our links.

Tried this recipe?Please leave a review below and tag us @TheKetodashians on IG!

Review: Archer Farms Uncured Ham and Swiss Omelet Cups

@theketodashians

##HealthyHabits6Step ##YouGotIt ##keto ##lowcarb ##fyp ##foryourpage ##sugarfree ##viral ##targetfinds ##review ##eggs

♬ Hit It – Yung Skrrt

New at Target! Does anyone else like to browse the aisles for new products on the regular? I feel like I’ve been doing that more than ever lately because quarantine had me in a little rut. David and I were at Target last week and picked these babies up – maybe they aren’t as new as I think but they are new to me and I haven’t really seen anyone else talk about these. 

So here are some precursors to this review – I do not like Starbucks Egg Bites and I am not a huge fan of the 3 Petit Lechons Brand of sous vide bites from Aldi/Specialty Grocery Stores. Costco and Target also see the ThreeBridge Egg Cup bites but I don’t think they have much flavor.

I didn’t have high hopes before trying but the ham and swiss combo sounded good. 

Here’s the run down: 

These are $4.49 for a box of 4 omelet cups. The cups are the size of mini cupcakes and come two in a pack. One box is one serving, coming in at 2g total carbs for the entire box – which is not bad at all, however, the portion is tiny LOL. You win some, you lose some, right?

These can be found in the frozen food aisle, next to the frozen breakfast items. You can order it for pick up at your local store as well. 

Prep: 

The omelet cups are frozen and do not require thawing to cook. You just remove the plastic and then pop them in the microwave for a minute and a half and then let them sit for another minute. 

Asian Mom Eggs

If you are Asian, there’s a good chance you’ve had this style of scrambled eggs at some point or another in your life. Something about the combo of fish sauce, eggs, and scallions is unbeatable and takes you back to a time when things were simpler. If you are not Asian but enjoy courses like Egg Fu Young, or changing up your egg game, this one’s a really great recipe to try.

Asian Mom Eggs

Comfort food at its finest.
Prep Time: 1 minute
Cook Time: 2 minutes
Total Time: 3 minutes
Course: Breakfast, dinner, lunch
Cuisine: Asian
Keyword: asian eggs, asian mom eggs, egg, eggfast, eggs
Servings: 1
Net Carbs: 1g
Author: Vy & Regina

Ingredients

Instructions

  • Heat your pan on medium high heat.
  • Whisk the eggs, fish sauce, salt & pepper, and scallions.
  • Add the oil to the hot pan.
  • Pour the egg mixture into the pan.
  • With a spatula or pair of chopsticks, push the egg mixture to the center of the pan (view video below).
  • Remove the pan from the heat when it's your desired level of doneness.

Nutrition

Calories: 256kcal | Carbohydrates: 2g | Protein: 12g | Fat: 22g | Sodium: 637mg | Fiber: 1g | Sugar: 1g | Net Carbs: 1g

We only share products/services that we love. This post contains affiliate links, which means we may receive a commission for purchases made through our links.

Tried this recipe?Please leave a review below and tag us @TheKetodashians on IG!

@theketodashians

Comfort food at its finest 🔥##asianmomeggs ##asian ##keto ##eggs ##breakfast ##tiktok ##homechef ##keto ##ketodiet ##tiktokfoodie ##lowcarb ##tiktokfood ##ribeye

♬ Pretty Girl – Clairo

Keto Brown Sugar Babies

This is one of my al time favorite potluck or party dishes because it’s so incredible easy to put together and make. It requiries 3 ingredients and just a little bit of your time. It’s sweet, salty, and sure to be a huge crowd pleaser.

@theketodashians

##keto ##easyketo ##ketoaf ##fyp ##foryou ##foryourpage ##ketotips ##tiktokfoodies ##bacon ##basic ##ketorecipes

♬ Make It Right – BTS

Keto Brown Sugar Babies

Low carb, sugar free, and best of all – so delicious!
Prep Time: 5 minutes
Cook Time: 30 minutes
Total Time: 35 minutes
Course: Appetizer
Cuisine: American
Keyword: bacon, BROWN SUGAR, brown swerve, lil smokies
Servings: 8
Net Carbs: 2g

Ingredients

Instructions

  • Pre-heat your oven to 350 degrees.
  • Cut the package of bacon in half, width-wise.
  • Wrap one lil smokie with a piece of bacon and place it into a baking dish.
  • Repeat until the baking dish is full.
  • Bake for 25-30 minutes or until the bacon is fully cooked.
  • Drizzle sugar free maple syrup over the cooked brown sugar babies for a little extra stickiness.

Nutrition

Calories: 220kcal | Carbohydrates: 2g | Protein: 11g | Fat: 19g | Sodium: 758mg | Sugar: 1g | Net Carbs: 2g

We only share products/services that we love. This post contains affiliate links, which means we may receive a commission for purchases made through our links.

Tried this recipe?Please leave a review below and tag us @TheKetodashians on IG!