I removed all the almond flour or powdered protein breakfasts.

Index

1. Sausage and gravy
2. Frittata
3. Granola bars
4. Mushroom Omelet with Bacon
5. Quiche
   
6. 8 x 13 Quiche
7. Scrambled Eggs with Poblano Chilies
8. Scrambled Eggs with Zucchini & Cheddar

1. Biscuits & Gravy – one of hubbies favorites.  I make a fried egg on side.

• You can cook a muffin your family likes – that you will not eat – English Muffin or crescent rolls
• 1 # Jimmy Deans sausage
• 6 oz cream cheese
• 1 c cream
• 1 tsp ground pepper

I use English Muffin for my husband and just put gravy & sausage over muffin , then top with a fried egg.  For myself, I cook the gravy & sausage and just put fried egg on top.

In saucepan cook the sausage, cool it & crumble and set aside.  Mix cream and cream cheese on low heat until bubbly and well mixed, add crumbled sausage.  Serve over egg

2.  Frittata

• 6 eggs
• ½ c of meat such as ham, beef, or chicken cut into small pieces bacon
• shallots (diced & saute)
• 1 large yellow squash (chopped & sauté with onion)
• 1/2 tsp rosemary
• 1 avocado
• 5 sprigs of cilantro (optional)
• 1 t oregano
• Salt and pepper to taste

Heat the oven to 350. Whisk all of the eggs together in a large bowl. Add the chopped & sautéed veggies, bacon and spices. Stir everything together. Thoroughly grease the entire 8×8 baking dish (sides too) with coconut oil. Add the egg mixture to the baking dish. Bake for about 45 minutes or until the center has set and is firm. Once it is finished baking, remove from the oven and top with avocado, tomato slices and chopped cilantro.

3.Granola Bars -have a small amount if this does not raise your blood glucose

• 10 oz mixed nuts as seeds – a mixture like below :
• 1/2 c whole raw almonds, macadamia nuts
• 1/2 c  pecan halves
• 1/4 c raw sunflower seeds
• 2 T flaxseed
• 1 T sesame seeds
• 2 oz shredded coconut
• 1/4- 1/2 c almond butter melted and mixed with equal amount coconut oil
• 2 tsp ground cinnamon
• 20 drops liquid stevia or truvia complete – to taste.

heat oven to 300 degrees.  line 8″x8″ pan with foil.  spread nuts on foil and bake 10 min, put in blender and pulse 5 x to make them coarsely chopped.  Mix all ingredients and spread in baking pan lined with parchment paper and bake 15-20 more minutes- don’t let it burn. Divide into 20 or 24 pieces

4. Omelet- Bacon & Mushroom Omelet  3.1 g carbs

• 2 slices bacon  (Kroger low sodium does not have sugar or MSG)
• 1 fresh mushroom, sliced (1.5 g carb)
• 2 eggs                                            (1.2 g carb)
• 1T heavy cream                      (.4 g carb)
• Pan fry bacon, remove to paper towel, sauté mushroom, mix eggs with cream then add to mushrooms. Serve w bacon

 5. Quiche – easy

• 1-2 cups shredded cheese
• 3 tablespoons butter
• coconut oil for greasing pan
• 1/2 c grated Parmesan
• 1/2 c grated cheddar
• 1/4- 1/2# breakfast sausage cooked & crumbled
• any cooked vegetable – shallots, broccoli, zucchini, bell peppers (optional – easiest without these)
• 6 large eggs, preferably organic or free range eggs
• 1 cups heavy cream

Directions:

1. Preheat oven to 350 degrees.
2. Cook sausage. Remove from heat, cool & crumble.
3. Rub a thin coat of coconut oil in  9-10 inch pie pan. sprinkle Parmesan cheese so it sticks in the coconut oil bake it about 10 min to make a thin crust
4. Add shredded cheddar cheese on the Parmesan crust and cooled sausage and any vegetable you want in an even layer over cheese.
5. Crack 6 eggs and pour into a large mixing bowl. Add the cream and whisk together. Pour over pan of cheese and sausage
6. Bake for about 45 – 60 minutes or until set

6.  8 x 13 Sausage Quiche – can cook this on Sunday and cut into portions to freeze and microwave each morning to make the morning go faster.

• coat a 8 x 13 glass pan generously with coconut oil, then cover with Parmesan to make a nice crust.  Sprinkle on cooked sausage, then pour over that the egg mixture.
• 1# ground sausage
• 1/2# hot ground sausage – cook both together
• 12 eggs
• 16 oz Monterrey jack cheese & mozzarella or cheddar
• 1 c heavy cream
• 1/2 c melted butter
• 1 tsp baking soda
• 1 onion chopped and sauté
• 4 oz ch green chilies

sprinkle grated Parmesan over all and bake 375 degrees for about 1 hour

7. Scrambled Eggs with Poblano Chile and Cheese- this takes more time.  My brother-in-law made it and it is delicious, but I don’t usually make it because it takes too long.

• 6 tablespoons (3/4 stick) butter, divided
• 1 cup chopped onion
• 2 garlic cloves, chopped
• 1/2 teaspoon dried oregano
• 1 14 1/2-ounce can petite diced tomatoes in juice
• 1/4 teaspoon chili powder
• 2 large poblano chilies, seeded, diced
• 1/2 cup chopped green onions
• 1/2 cup chopped fresh cilantro, divided
• 8 large eggs, beaten to blend
• 1 cup crumbled queso fresco or feta cheese (about 4 ounces
• Melt 2 tablespoons butter in large saucepan over medium heat. Add onion, garlic, and oregano and sauté until onion is soft, about 3 minutes. Add tomatoes with juice and chili powder. Cover and simmer 5 minutes to blend flavors. Transfer sauce to blender; puree until smooth. Season with salt and pepper. Return sauce to pan and keep warm.
• Melt remaining 4 tablespoons butter in large skillet over medium heat. Add chiles; sauté until tender, about 6 minutes. Add green onions and 1/4 cup cilantro. Add eggs and cheese. Cook until eggs are softly set, stirring occasionally, about 4 minutes. Divide eggs among 4 plates. Spoon sauce over; sprinkle with remaining 1/4 cup cilantro.

8. Scrambled eggs with Zucchini & Cheddar (6.3 g carb, 20 g protein)

• 2 T butter, olive oil, coconut oil or any combination of 3
• 1 T chopped shallot
• 3/4 c sliced fresh zucchini
• 2 eggs
• 1 T heavy cream
• 1/4 c graded cheddar

melt oil, add shallot & zucchini. sauté until zucchini is slightly browned. Put eggs & cream in , cook until eggs are almost done, then add cheddar. Season with salt, pepper, basil or parsley