BREAKFAST Archives – KEEPING UP WITH THE KETODASHIANS

Category: BREAKFAST

@theketodashians

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♬ Peaches and Cream – Bling Bling Bros

This is a variation of our OG keto oatmeal recipe. The texture is a mix between oatmeal, cream of wheat, grits, and rice pudding — so make it your own and enjoy! If you’re looking for a chocolate rice pudding situation – try this.

If you’re using the ChocZero Peach Syrup – use the code KETOBAES to save $!

This is a really high fiber dupe for the real deal. It has the texture of cream of wheat or steel cut oats but play around with the ingredients to change the texture.

Mix all the ingredients in a small saucepan.
Cook on medium heat until the mixture is thickened. Stir occasionally.

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Please leave a review below and tag us @TheKetodashians on IG!

Are you following a ketogenic diet and looking for some inspiration for your grocery shopping? Look no further! We’ve put together a comprehensive keto grocery list that will help you plan your meals and stay on track with your low-carb eating.

The keto diet is all about limiting your carb intake and getting most of your calories from healthy fats. This way of eating can help improve your overall health and may even lead to weight loss. To make it easier for you to stick to the diet, we’ve organized our keto grocery list by category, so you can easily find what you need.

Here’s what you should include on your next shopping trip:

Produce

Broccoli
Spinach
Avocado
Cauliflower
Zucchini
Asparagus
Bell peppers
Cucumber
Mushrooms
Eggplant

Meat, poultry, and seafood

Beef
Chicken
Pork
Salmon
Tuna
Shrimp
Ground turkey
Sausages

Dairy

Eggs
Cheese
Heavy cream
Butter

Fats and oils

Olive oil
Coconut oil
Avocado oil
Ghee

Nuts and seeds

Almonds
Pecans
Macadamia nuts
Chia seeds
Flax seeds
Sunflower seeds

Other

Low-carb sweetener (e.g. stevia)
Coconut flour
Almond flour
Cacao powder
Baking powder
Spices and herbs
Dark chocolate (at least 70% cocoa)

Keep in mind that this is just a general guide, and you may want to adjust it based on your personal preferences and dietary needs. It’s also important to read the labels of the products you buy and make sure they are keto-friendly and have no added sugars or carbs.

With this keto grocery list, you’ll have everything you need to prepare delicious and satisfying meals that fit your low-carb lifestyle. Happy shopping!

If you are someone who needs a lot of structure to follow on a ketogenic diet or want new ideas to mix things up, this meal plan is a great way to stay on track and eat delicious foods.

Day 1:

Breakfast: Avocado and egg toast with spinach and tomato
Lunch: Grilled chicken salad with mixed greens, avocado, cherry tomatoes, and homemade vinaigrette dressing
Dinner: Baked salmon with roasted vegetables and cauliflower rice

Day 2:

Breakfast: Keto smoothie with avocado, spinach, almond milk, and protein powder
Lunch: Turkey and cheese roll-ups with mixed vegetables
Dinner: Slow cooker beef and broccoli with cauliflower rice

Day 3:

Breakfast: Scrambled eggs with sausage and bell peppers
Lunch: Chicken and vegetable stir fry with cauliflower rice
Dinner: Steak fajitas with peppers and onions, served with lettuce wraps

Day 4:

Breakfast: Overnight oats with chia seeds, almond milk, and protein powder
Lunch: Tuna salad with mixed greens and avocado
Dinner: Grilled shrimp with roasted zucchini and broccoli

Day 5:

Breakfast: Egg and cheese breakfast burrito with spinach and tomatoes
Lunch: Grilled chicken salad with mixed greens, avocado, cherry tomatoes, and homemade vinaigrette dressing
Dinner: Baked chicken with roasted vegetables and cauliflower rice

Day 6:

Breakfast: Greek yogurt with mixed berries and almonds
Lunch: Turkey and cheese roll-ups with mixed vegetables
Dinner: Grilled salmon with roasted vegetables and cauliflower rice

Day 7:

Breakfast: Avocado and egg toast with spinach and tomato
Lunch: Chicken and vegetable stir fry with cauliflower rice
Dinner: Slow cooker beef and broccoli with cauliflower rice

This meal plan provides a high amount of healthy fats and protein, while limiting carbohydrates to support a ketogenic diet. It’s important to also incorporate a variety of vegetables and other nutrients, such as fiber and antioxidants, into your diet to ensure that you are getting all the nutrients you need to stay healthy and energized. Remember to drink plenty of water and stay hydrated throughout the day as well.

If you are having a hard time thinking of low carb breakfast ideas, look no further because we have you covered. As a reminder, this list is full of suggestions, not rules. Eat what you enjoy and do what is best for your body. Work with a healthcare provider to determine the best lifestyle for health and wellness.

Omelette with vegetables and cheese
Scrambled eggs with bacon and avocado
Egg muffins with spinach and sausage
Yogurt with berries and almonds
Chia seed pudding with coconut milk and almonds
Turkey bacon and avocado toast
Cottage cheese and berries
Smoothie with avocado, spinach, and almond milk
Breakfast bowl with scrambled eggs, sausage, and vegetables
Baked eggs in avocado
Breakfast burrito with eggs, avocado, and salsa
Egg and vegetable frittata
Greek yogurt with walnuts and honey
Breakfast sausage and egg muffins
Overnight “oats” (noatmeal) with almond milk and chia seeds
Green smoothie with spinach, avocado, and coconut milk
Egg and bacon cups
Breakfast casserole with eggs, sausage, and vegetables
Egg and smoked salmon on a bed of greens
Kale and bacon omelette
Coconut flour pancakes with berries and whipped cream
Breakfast quesadilla with eggs and vegetables
Smoothie bowl with avocado, berries, and nuts
Veggie omelette with feta cheese
Breakfast skillet with eggs, sausage, and peppers
Baked eggs with spinach and mushrooms
Egg and vegetable scramble
Breakfast sandwich with egg, bacon, and avocado
Omelette with ham, cheese, and spinach
Chia seed pudding with berries and almonds
Breakfast bowl with scrambled eggs, black beans, and avocado
Egg and bacon salad
Breakfast wrap with scrambled eggs, bacon, and spinach
Egg muffins with sausage and cheese
Greek yogurt with berries and pumpkin seeds
Breakfast quiche with vegetables and bacon
Egg and vegetable hash
Smoothie with almond milk, spinach, and banana
Breakfast sushi with scrambled eggs and avocado
Egg and bacon frittata
Breakfast sandwich with egg, sausage, and cheese
Breakfast burrito with scrambled eggs, black soy beans, and salsa
Omelette with broccoli, cheese, and tomatoes
Breakfast bowl with quinoa, eggs, and avocado
Egg and avocado toast
Smoothie with almond milk, berries, and spinach
Breakfast skillet with eggs, bacon, and tomatoes
Baked eggs with ham and vegetables
Egg muffins with bacon and cheese
Breakfast smoothie bowl with almond milk, spinach, and berries

Every time we EVER post anything about the infamous Healthy Noodle from Costco, without fail, we receive hundreds of questions, comments, and general messages in our box related to this product.

Here’s the scoop:

What are they? These are gluten free, low carb, fat free, sugar free, cholesterol free and dairy free flat noodles. The brand is called Healthy Noodle, literally. They are 5g total carbs with 4 g fiber, leaving 1g net.
What do they taste like? They are neutral in taste and do not have an odor – unlike shirataki noodles. They are however, in a package stored in a clear liquid to preserve its texture and taste.
Are these like Shirataki? No! They do not have the same smell, taste, or texture. They are stored in a liquid though and are ready to eat hot or cold.
What are they made of? Water, soybean fiber powder, cellulose, sodium alginate, yam konjac powder, calcium chloride, and salt.
What is the texture like? It is similar to a flat rice noodle (pho) – however it doesn’t have the same chew (so keep that in mind).
How do you cook it? You don’t have to! It’s ready to eat so you throw it in whatever dish you want to use it for. We actually DO NOT RECOMMEND cooking it for more than a minute in heat because it will break apart. When we eat the noods, it’s almost ALWAYS in soups. We heat up the broth and then throw the noodles in there right before we eat. You can definitely give them a quick rinse before you eat them (we use warm water).
Where can you get these? THE QUESTION OF THE HOUR – these can be purchase at Costco. The costco item number is 1027760 so call your local store and ask an associate if they carry that product number. They are between $13-15 for a case at Costco depending on your region.
If you do not want to call your local store, go to the facebook account where they often post updates on where they sell their Healthy Noodles.
What recipes do you have with these noodles? None! We do not recommend cooking these in heat or they will break apart. Use them like you would noodles and pour a sauce, dressing, or whatever you want on top. They are the best experience that way. People like to eat them with pasta sauce, in soups, salads, all up to you. We would consider this a dupe for flat rice noodles so take that information and get creative!
What’s a good hack? Rinse these out, store them in a zip lock back, and bring them to your favorite Pho or Hot Pot restaurant!

If you’re looking for inspo, here are some delicious ones:

https://www.instagram.com/p/CCub3lpgJMt/?utm_source=ig_web_copy_link https://www.instagram.com/p/CDSTMu2AeBR/?utm_source=ig_web_copy_link https://www.instagram.com/p/CDPUcSrBBhG/?utm_source=ig_web_copy_link https://www.instagram.com/p/CDPuG1MA006/?utm_source=ig_web_copy_link https://www.instagram.com/p/CDMyHAchtUA/?utm_source=ig_web_copy_link https://www.instagram.com/p/CDC0jonAE9N/?utm_source=ig_web_copy_link https://www.instagram.com/p/B98Hqb6n-vx/?utm_source=ig_web_copy_link https://www.instagram.com/p/CCq6JSog8dy/?utm_source=ig_web_copy_link https://www.instagram.com/p/B7fDHSbFIUc/?utm_source=ig_web_copy_link https://www.instagram.com/p/B9KviyOgFyg/?utm_source=ig_web_copy_link https://www.instagram.com/p/B0mcd-ahYvA/?utm_source=ig_web_copy_link https://www.instagram.com/p/B1-KfxCg3g3/?utm_source=ig_web_copy_link

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!

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.

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.

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.

Please leave a review below and tag us @TheKetodashians on IG!

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:

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:

Let the oil cool completely.
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).
Close the jar and store at room temperature.
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:

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.
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.
What deep fryer do you recommend?

@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:

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.
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.
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.

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

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

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.

This gives us serious Fogo de Chao bread vibes.

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

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.

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.

Please leave a review below and tag us @TheKetodashians on IG!