Okay guys, let me be honest..I know ZERO about Starbucks. I went in yesterday and asked for a medium coffee and had to ask the cashier which size that was in the proper “Starbucks terms”. (Sad I know)
BUT there is one thing I do know about Starbucks and that’s that they offer wonderful sous vide egg bites as a new low-carb breakfast option! I had seen them all over Instagram so given the chance and me being someone who eats under 50 NET carbs a day, I was excited to try them at 9g of carbs per serving (2 egg bites).
I chose the bacon and gruyere option and they were delicious! From that moment I KNEW I’d be re-creating them at home. Thus, this recipe was born.
I read the ingredients in the original egg bites and estimated some amounts, then altered them slightly to fit what I had in my kitchen.
I’m also an extremely lazy, I-need-food-now kind of person so I wasn’t planning on doing any sous vide-ing of eggs. But I still wanted that soft velvety texture. Thus, I chose to use a simple water bath as that was pretty easy to put together. I then decided to microwave the eggs because who says you need any special equipment to make a delicious breakfast?
AND, GUESS WHAT? It worked! Granted they are slightly different than the Starbucks egg bites, but they are definitely delicious in their own way and look super cute on the breakfast table(because obviously that’s a quality you look for in food..lol).
Pair it with a cup of bullet-proof coffee with homemade whip cream and you have a Starbuck’s breakfast fit for any basic keto-er.
Here’s how to make them:
Serves 1 (2 egg bites):
1/4 cup(63g) 2% cottage cheese
2 tbsp(15g) cheddar cheese
1/2 slice(10g) provolone**
1 tsp(5g) butter
1/8 tsp salt
1/8 tsp pepper
1-2 slices bacon
1/2 slice provolone
**Or sub all cheese with Gruyere or any cheeses you’d like! This is just what I had on hand.
Find a loaf pan or dish that will fit 2 small ramekins or cups. Set them inside the dish.
Grease the ramekins with oil.
Blend all base ingredients in a food processor until smooth (it’s fine if there are small flecks of cheese).
Cook a slice of bacon until crispy, drain on paper towel, set aside.
Pour the egg mixture through a fine colander or sieve into each greased ramekin, evenly distributing the mixture. (If there is left over cheese bits after, just scoop them evenly into each ramekin as well, the sieve just helps remove any air bubbles).
Optional: Break the bacon slice in half, reserve the other half and sprinkle small bits of it into each ramekin over the egg mixture.
Boil a cup of water and pour it into the dish surrounding the ramekins and cover the entire thing with saran wrap.
Microwave for 4mins 30s, let it sit in the microwave for 2 mins afterwards, with the door shut to finish setting. (Microwaves can vary so add more or less time depending on how cooked you’d like your eggs. Mine were quite soft and smooth after this amount of time).
Remove from the microwave and using tongs or mitts, remove the ramekins from the water bath and let cool for a few minutes before using a knife to gently remove the egg bites from the ramekin, turning them upside-down onto a plate.
Top each egg bite with a bit of cheese (I used provolone) and a small piece of bacon.
Nutrition for 2 egg bites w/o topping: 22.6F/3C/25P (315cals)
Nutrition for 2 egg bites w/ topping: 34F/3C/31P (442cals)
I love pizza and I love crackers..therefore, the Keto Pizza Crackers were destined to be born. (Especially after I bought some great dips only to realize I had nothing to dip in them).
These crackers not only taste AWESOME (like a cross between a mozzarella stick and a cracker!!), they also pack a ton of health benefits. They are high in protein and high in Omega-3 fatty acids which can be lacking in a typical diet. If you’ve ever experience the dreaded “dry eyes” from going low-carb, these crackers will be a great help!
I hope you enjoy them as much as I did!
Serves: 4 (about 9 crackers each)
1/2 cup(52g) flaxseed meal
1/2 cup(56g) almond flour
1/4 cup(24g) kraft parmesan (dry)
1/4 tsp salt
1/8 tsp xanthan gum (optional)
Spices: (optional) 1/8 tsp of each: Basil, oregano, chili pepper flakes salt, pepper, rosemary, majoram, thyme, garlic and onion powder OR 1/2 tsp Italian seasoning
2 tbsp(30g) olive oil
2 tbsp(15g) mozarella cheese
2 tsp(10g) cream cheese
2 tsp(10g) egg whites
1/2 tbsp water (or as needed)
Pre-heat oven to 400* F.
Combine all dry ingredients in a bowl.
Add your egg whites and olive oil. Melt the cream cheese and mozzarella (about 20-30s in the microwave), stir and add it as well.
Using a spoon (I found my hands worked best!) combine all ingredients into a soft dough ball. Add a little water as needed.
Line a baking sheet with parchment or tinfoil(if using tinfoil, spray well with oil). Press the dough down with your hands to form a thin rectangular shape(rolling pins won’t work well). Be sure to fix any cracks or gaps(these will not be an issue after baking!)
Optional: Sprinkle the top with additional parmesan, salt and basil.
Optional: Gently cut into desired shapes using a pizza cutter before baking OR you can just break the whole chunk after baking.
Bake for 6-8min then broil the top for a final minute (WATCH CLOSELY WHEN BROILING. I burnt the first batch this way LOL).
Cool then remove from the baking sheet and enjoy with some low-carb marinara sauce or pizza dip! (SO GOOD)
Nutrition per 1/4 of recipe: 14.7F/2.9C(NET)/9.5P & 4.5g fibre
1/4 cup(60g) sugar-free chocolate chips (I use Krisda)
*If not using vitafiber syrup, you can try adding an additional 30-60g almond flour and a bit of almond milk or heavy cream, you’ll also need a little more sweetener.
**You can use all of one sweetener to replace the 2. Just take into account the fact that Truvia is 3x sweetener than sugar so you’ll likely need 7-9 tbsp of a typical sweetener that measures like sugar rather than the 3 tbsp called for.
Vitafiber acts like a flour and sugar substitute and helps the muffins to rise slightly better.
Pre-heat your oven to 350*
Spray/grease 2 muffin pans with coconut oil or line with muffin wrappers (I also spray the wrapper with coconut oil to prevent sticking!)
Combine all dry ingredients in a large bowl.
Stir in your wet ingredients and then fold in the zucchini and chocolate chips (I reserved 1 tbsp(15g) chocolate-chips to decorate the tops), add additional sweetener if needed.
Use a muffin scoop to evenly disperse the batter to make 15 muffins.
Top the muffins with a couple chocolate chips each and place in the oven for 15-18min.
Muffins should be almost set (DO NOT over-bake!). They are meant to be fudgey so after 5-7min remove from the pan and let them cool on a wire rack to set fully. (OR eat one immediately because being impatient is a part of baking).
Store in an air-tight container after muffins have cooled completely. Freeze, store on the counter for a few days or store in the fridge! Enjoy!
I don’t know about you, but anything with “Salted Caramel” in the title immediately draws me in.. same goes for anything with “chocolate” in the title. So when you combine the two in a mini muffin tin… You most-definitely end up with heaven in a cup.
This recipe is super easy!
Each chocolate is high in fibre, low in carbs and down-right delicious.
*Alternatively you can try using a very dark chocolate OR unsweetened chocolate melted and sweetened with a sweeter OR combine: 1/4 cup melted Coconut Oil, 1/4 cup Cocoa Powder, 2-3 tbsp sweetener of choice & 1/2 tablespoon Vanilla Extract
Combine all ingredients in a small pot
Bring the pot to a boil, stirring constantly for 3-5min or until sauce starts to thicken slightly.
Remove from heat and pour into a measuring cup.
Melt the chocolate chips and coconut oil and stir until smooth (I just used the microwave, 1:30-2min)
Lightly grease a mini muffin tin with coconut oil and spoon the chocolate mixture evenly into the bottom of each one (DO NOT drag it up the sides, I learned the hard way, lol) (I made 7).
Freeze for 5-10min.
Top the now hardened chocolate mixture with your caramel sauce, evenly dispersing it between all 6 cups.
Sprinkle a small pinch of sea salt on each one. (optional)
Freeze for at least 3 hours or longer. (Longer is ideal so they don’t split apart!)
Pop the cups out with a knife and enjoy!
Store them in the freezer in an air-tight container!
Well guys, it’s been another long day of bread-making/destroying my entire kitchen to the point of no return (if you missed this, I also did a similar experiment last year).
But even if my recipes don’t turn out exactly how I want them to, I just use it as reference for next time, think of what I can change and go from there!
Anyways, I baked 2 different breads in 4 small loaf pans (would have been 3 knowing me if I didn’t run out of ingredients! lol)
I did one with coconut flour and greek yogurt and another that was made with a few more egg whites and mainly almond flour.
Well, I mean they look like bread!
They act like bread, you can slice it and toast it. But they did come out denser then I would have liked (as I was kind of expecting).
On one hand, the coconut flour one had great flavour. I actually just kept picking at the inside of it. But because of the moisture content(likely from too much greek yogurt) it was not fully cooked through even after 50min in the oven, yet the outside was getting QUITE tough and brown. So I decided to call it quits. This one was a slighttt fail. But..
Honestly the almond flour based one I think is fine for eating if you don’t mind it being dense! I am definitely going to be using it for breakfast the next few days.
I am going to work on improving the almond flour-based recipe and lighting it up over the course of the next month so look out for a future post.
For now, here are the 2 recipes I used if you feel like trying one or tinkering with it a bit to get a better result (PLEASE LEAVE A COMMENT IF YOU END UP WITH SOMETHING BETTER!)
High Protein Keto Bread Attempt #1 (Almond Flour-Based):
Add your yeast and sugar to the warm water in a measuring cup.
Add all of your dry ingredients to a large bowl.
When your yeast is bubbly/frothy (2-3min) add it to the rest of the dry ingredients.
At this time, also add your whipped egg whites (and greek yogurt + apple cider vinegar if making recipe #2)
Add an additional tbsp or two of almond flour if needed (recipe #1), Add an additional tbsp or two of water if needed (recipe #2).
Knead the dough for 3-5min.
Place it in a greased bowl, cover with saran wrap and place in previously warmed oven or microwave for 50min.
Remove from the bowl, lightly punch down, separate into two chunks, form each into a rectangular shape and place in a small greased or silicone bread pan. (Alternatively you can make it into a sphere and bake it free-form or in a ramekin).
Let the dough rise for another 35-45min.
Pre-heat your oven to 375* for recipe #1, 350* for recipe #2.
Bake recipe #1 for 30-35min or recipe #2 for an hour or until the center is cooked through.
Remove from oven, turn out of the pan and let cool on a wire rack.
Slice in half, toast, eat immediately etc. UP TO YOU!
For Recipe #1: Each half of a small loaf=1 serving (it’s more filling than you’d think!).
For Recipe #2: 1/5 of the recipe= 1 serving (this recipe yielded more dough)
Nutrition per 1/4 of recipe #1: 20F/6C(NET)/24P
Nutrition per 1/5 of recipe #2: 16.8F/7C(NET)/16.8P
I’m not really sure what sparked my interest in frying things ..maybe it was this gigantic container of coconut oil I just purchased. But who knows…
This is the second keto-dough I’ve tried frying(okay actually the third but the 2nd attempt was a complete failure so we don’t need to discuss that, lol).
This dough uses a combination of coconut flour and almond flour where-as my first original dough uses almond flour only.
In all honestly I did prefer the all almond flour dough just slightly more, taste-wise but that’s only because I’m not a huge fan of the coconut flour’s flavour to begin with.
I do have to say though, the coconut flour version may fry a bit better and did seem to be a less crumbly more cookie-like textured dough.
So with that said, I will link the original dough in this post along with the one I made today so you can decide which you prefer (or which you have the correct ingredients for!).
I wasn’t going to post this as a recipe, it was more just me messing around but I really did enjoy the dough and it was SO extremely filling. I think it’s a great sweet-tooth killer that’s actually good for you!
I recommend dipping it in my cream cheese frosting listed below as that was literally the icing on the cake.
I also fried a few small ones with cream cheese inside and then rolled them in cinnamon sugar in another attempt so you definitely can get creative with this recipe.
Combine all dry ingredients except the reserved flour in a large bowl.
Heat your butter, milk and water in a microwave safe cup for roughly 50s to a minute.
Stir the warm mixture into the dry ingredients along with the egg.
Use a spoon to start forming a dough. Add the extra 1/4 cup almond flour as you go to make it less sticky.
Use your hands to begin kneading the dough.
Knead it for roughly 3-5min (it contains quite a bit of vital wheat gluten so we want to be careful we don’t over-knead or it will become too dense).
Next form the dough into a neat ball and sprinkle the bottom/sides of your bowl with almond flour before placing it back down.
Cover the bowl with a towel and move it to a warm location like an oven that still has a bit of heat in it but is not hot, or use the microwave method (just heat water or nothing particular in it for about a minute or so before placing the dough in to rest).
After and hour, remove the dough from the bowl and place it on an (almond) floured surface.
Roll the dough to be a rectangle roughly 12×9 inches in size (about 1/4 inch thick)(see instructional photo for a better idea-don’t mind the 5-year-old style rolling pin)
Using a spoon, spread the butter gently over the entire surface of the dough then combine your cinnamon and sweeter of choice and sprinkle on top.
Roll the dough, long-side to long-side, being careful not to tear it. Tuck in the ends and use your fingers to press any cracks back together if they do occur.
Next, slice the dough into 7 even pieces and place them, inner-side up, in a butter or coconut oil greased baking dish.
*Cover the rolls and let them rise for another 30-45 minutes in a warm location.
Finally, bake the rolls uncovered at 375* for 15-18min. (I purposely took them out a little early so they wouldn’t over-bake).
Combine your coconut oil and cream cheese in a microwave-safe dish and microwave it for 30 seconds.
Mix in your egg whites, vanilla and sweeter and almond milk until it becomes smooth.
Drizzle or spread on the glaze on each cinnamon roll and then don’t wait for them to cool at all, just tear them straight out of the pan and devour them like a crazy hungry keto monster.
JK. If you want to be normal and not burn your mouth(that definitely didn’t happen to me…..)then wait for the cinnamon rolls to cool before gently removing them from the dish with a knife or spatula (trust me, it will make your life SO much easier).
NOW you can devour them. ENJOY!
Store in an air-tight container in the fridge or freeze until you have another cinnamon roll craving!
*Note : You CAN skip step 14 if you are in a hurry BUT I recommend completing the recipe as written for best results.
Nutrition per 1/7 of recipe WITH frosting (these are SO filling btw guys): 31F/5C(NET)/20P
Nutrition per 1/7 of recipe WITHOUT frosting: 27.5F/4.8C(NET)/20P
*If you get a chance, please give me a quick follow on Pinterest. I have just started an account and will be sharing some of my recipes there first! All you have to do is click the pinterest button at the bottom of this page and it will take you to my account, or click the follow button in the homepage main side bar! Thank you for your amazing support guys, as always!