Keto Meal Prep for Every Meal! (feat.

Описание: Annie from KetoFocus shows us three delicious, Keto-friendly, meal prep recipes that are perfect for every meal! She shows us how to make a breakfast casserole, wonderbread chaffle sandwich bread, and egg roll in a bowl. Check it out!

Breakfast Casserole
Servings: 8
Prep Time: 10 minutes
Cook Time: 30 minutes

Original Recipe: https://www.ketofocus.com/recipes/ket...
1 tablespoon avocado oil or olive oil
1 pound ground sausage
6 eggs
½ cup heavy whipping cream
¾ teaspoon salt
½ teaspoon pepper
⅓ cup coconut flour
1 teaspoon baking powder
3 green onions, sliced
8 oz shredded cheddar cheese

• Preheat oven to 350 degrees F and grease a medium casserole dish.
• In a large skillet, add olive oil and ground sausage and cook over medium-high heat until sausage is cooked through. Remove from the heat and set aside to cool slightly.
• In a large bowl, whisk together eggs, heavy cream, salt and pepper. Mix in coconut flour, baking powder, green onions and all but about ½ cup of the shredded cheddar cheese.
• Spread cooked sausage along the bottom of the casserole dish. Then pour on egg mixture. Top with remaining ½ cup of shredded cheddar cheese.
• Bake at 350 for 30-35 minutes or until the casserole is golden brown and is set in the center.

Calories: 389
Macros per serving:
Fat: 30.1g
Net Carbs: 2.3 g
Protein: 24.2 g

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Wonderbread Chaffle
Servings: 1
Prep Time: 5 minutes
Cook Time: 5 minutes

Original Recipe: https://www.ketofocus.com/recipes/ket...

2 egg whites
2 tablespoons almond flour
1 tablespoon mayonnaise
1 teaspoon water
1/4 teaspoon baking powder
pinch of salt

Sandwich Components
2 tablespoons mayonnaise
1 slice deli ham
1 slice deli turkey
1 slice cheddar cheese
1 slice of tomato
1 leaf of green leaf lettuce

• Preheat waffle maker. Mix all the wonderbread chaffle ingredients in a small bowl.
• Pour 1/2 the batter into the waffle maker and cook until set - about 3 to 5 minutes.
• Remove the waffle once finished cooking. Repeat with remaining batter.
• Spread mayonnaise on one side of each sandwich bread chaffle. Layer on cold cuts, tomato and green leaf lettuce.

Calories: 208
Macros:
fat: 17.4
Net carbs: 2.1
protein: 10.3

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Egg Roll in a Bowl
Servings: 4
Prep Time: 5 minutes
Cook Time: 7 minutes

Original Recipe: https://www.ketofocus.com/recipes/ket...

2 tablespoons avocado oil
1 pound ground pork
4 green onions, chopped with whites and greens separated
3 garlic cloves, minced
1 teaspoon ground ginger
1 red jalapeno, diced
4 oz sliced mushrooms
14 oz coleslaw mix or shredded cabbage
1/4 cup liquid aminos or soy sauce
2 tablespoons white vinegar
1 tablespoon sesame oil
1 teaspoon monk fruit sweetener, optional
1 egg
1/4 cup mayonnaise
1 tablespoon sriracha or hot sauce

• Add avocado oil and ground pork to a skillet and cook until browned over medium-high heat.
• Stir in whites from the onions, garlic, ginger and red jalapeno. Cook for 1 minute or until fragrant.
• Add in mushrooms, coleslaw or cabbage, liquid aminos, white vinegar, sesame oil and monkfruit sweetener. Cook for 2-3 minutes or until mushrooms have softened slightly.
• Create a well in the middle of the skillet by pushing the cabbage mixture off to the sides. Crack the egg in the center of the well and let cook until the edges turn white before scrambling the egg into the egg roll cabbage mixture.
• Remove from heat. Mix together mayonnaise and sriracha sauce to make sriracha mayo. Top egg roll dish with sriracha mayo.


Calories: 522
Macros:
Fat: 42.9 g
Net Carbs: 6.2 g
Protein: 25.8 g

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