Category: Breakfast

Sausage and Veggie Scramble

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Important Tip: I usually only eat this when I know I will be eating two meals a day. While it is about a 1/3 of your allotted carbs, it is pretty calorie dense. This works well after **intermittent fasting or when you will only have a light snack in between breakfast and dinner.
Remember:
1. If you divide the total calories for the pan between more servings you can lower the calorie intake (ex: 1/3 of pan = 353 cal). You may also opt to substitute different sausages that you prefer.
2. If you want even more fat in your meal, add an avocado.
3. Don’t overcook your eggs! Turn off the pan just before they are done so that they stay fluffy.
Feel Like Eating Tacos?: I know I do sometimes! Although it will add a few extra carbs, you can always lower the amount of scramble you eat by stuffing it into one low-carb tortilla. This is great if you’re in a rush and need to get out of the house. Just wrap it in foil an go!

The avocado macros are not included in this recipe.

Yield: 2
Serving Size: half the pan
Calories: 530
Approx Macros: 11.1 total or 10 net carbs | 40.8 g of fat | 32.2 g of protein

Ingredients:

  • 5 extra large or 6 large eggs
  • 2 servings (about a shot glass size) of Eckridge sausage
  • 1 serving (2 oz) Smoked Deli Turkey Breast
  • 1/4 Bell pepper of choice
  • 1 oz of cheddar cheese shredded
  • 1 TBS of butter
  • 1 cup of raw spinach
  • Salt to taste
  • Pepper to taste
  • Dash of garlic powder
  • Dry parsley (optional)

Directions:

  1. Dice up the onion and bell pepper into small fine pieces. Separate.
  2. Cut up the sausage and deli turkey into small bite size pieces and reserve for later.
  3. Heat a medium pan on medium heat and drop the butter allowing it to melt. Add the garlic powder and toast it so that it becomes fragrant. Once the garlic is incorporated into the butter, add the onion and bell pepper allowing them to cook down until they are both tender (about 2-3 minutes).
  4. Add the sausage and deli turkey and allow them to fry on medium heat. Season with salt, pepper, and dry parsley to taste. Continue stirring to avoid burning.
  5. Once the scramble has a nice color to it, add the spinach and allow to lightly cook down. Once the spinach starts to wilt, add the eggs directly to the pan and break the yolks.
  6. Mix the eggs so that they are incorporated into the scramble, then add the cheese.
  7. Turn off the heat just before the eggs are finished to avoid overcooking the eggs. Serve and enjoy!

**Intermittent Fasting: a pattern of eating that cycles between fasting and eating. For example: I may stop eating at around 7 pm and not eat until 7 am thus creating a 12 hour fasting window.

Chorizo Omelette

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The trick to getting omelettes to roll and cook evenly is patience and low heat. So that your eggs don’t burn, make sure that you keep your flame at medium low and cover. Each omelette can take 3-4 minutes to make.

For easier cooking, make sure your eggs are room temperature before they hit the pan.

Serving Size: 1 Omelette

Calories: 495

Approx Macros: 8.3 g total /5.3 g net carbs | 41 g fat | 29 g protein

Ingredients
Omelette:

  1. 2 extra large or 3 large eggs
  2. Deli turkey or deli meat of choice (organic if possible)
  3. Cheese of choice (block shredded cheese melts best)
  4. Dry parsley (to taste)
  5. 1/2 TBS of butter

Chorizo Topping:

  1. Chorizo link of choice– about 1/2 serving (Apco chorizo works well, but choose your favorite)
  2. 1/8th of Bell pepper of choice
  3. 1/4 of Zuchinni
  4. 1/8 of Onion
  5. Riced Cauliflower 1/4 cup
  6. 1/2 TBS of butter
  7. Salsa tomatillo (green salsa) or salsa of choice to taste
  8. Season salt or sea salt to taste
  9. Pepper to taste
  10. Garlic powder– dash
  11. Paprika– dash

Instructions:

  1. Dice the the onion, bell pepper, and zucchini so that it is in small pieces. Melt the butter in a small pan and cook the onion and bell pepper until almost tender, then add the zucchini and cauliflower rice.
  2. Sauté the veggies until just tender and add the chorizo. Cook the chorizo until fully browned and follow by adding the salsa. Usually a serving will suffice.
  3. Reduce the mixture and let simmer on low until everything is soft and cooked through. Set aside.
  4. In a cup or bowl, beat the eggs with a fork or whisk and add parsley. Beat until well combined.
  5. On medium low heat, melt the remaining 1/2 TBS of butter and pour the egg mixture so that it covers a MEDIUM pan.
  6. Cover the pan with a lid and cook low and slow. Be patient!
  7. Once the pan can be tilted and the egg no longer runs, flip the omelette over carefully and season with season salt, pepper, and paprika to taste.
  8. Add cheese to the center of the omelette followed by your deli meat.
  9. Carefully roll or fold the omelette to preference and top with chorizo mixture.
    ** Optional: If you want extra fat in your breakfast, add some avocado chunks!