1-2 Tbsp Water

1/4 Cup Unsweetened Almond Milk

2 Tbsp Flaxseed

2 Tbsp Chia Seeds

2 Tbsp Unsweetened Shredded Coconut

2 Tbsp Sweetener Substitute


1. Pour water and then unsweetened almond milk into bowl and microwave until hot.

2. Add in dry ingredients.

3. Basic Keto “oatmeal” recipe. Top with desired mix-ins.

Nutritional Information: 1 Serving

Amount Per Serving: 332 Calories. 25 Fat. 8g Protein. 4g Net Carbs.

Overnight Chia Almond Milk with Raspberries


4 Tbsp Raspberry Jam (my KetoJENic Vibe recipe)

1 Cup Almond Milk

2 Tbsp Chia Seeds

1 Tbsp Sweetener Substitute


1. Add 4 Tbsp of raspberry jam to the bottom of a mason jar.

2. In a separate cup, mix remaining ingredients.

3. Poor remaining ingredients on top of jam.

4. Refrigerate overnight.

This mixture is versatile as far as what you can add.

Nutritional Information: 1 Serving

Amount Per Serving: 206 Calories. 11g Fat. 7g Protein. 6g Protein.

Sausage, Egg, and Cheese Cups


1 lb Ground Sausage- Cooked, Drained, and Cooled

4 Eggs- Whisked

4 oz Cream Cheese- Softened

1 Cup Shredded Cheddar Cheese

1/2 Cup Coconut Flour

1 Tsp Baking Powder


1. Preheat oven to 350 degrees F. Spray muffin tray with coconut oil spray.

2. In large bowl, mix the cream cheese and sausage together first. Then begin adding remaining ingredients.

3. Allow mixture to sit for 15 minutes. This will allow it to combine and rise better.

4. Divide mixture into muffin tray. Recipe makes 12. Bake for 20 minutes

Nutritional Information: 12 Servings

Amount Per Serving: 266 Calories. 22g Fat. 12g Protein. 3g Net Carbs.

Raspberry Jam


2 Cups Raspberries

1/2 Cup Water

1 Unflavored Gelatin Packet

2 Tbsp Sweetener Substitute of Choice

2 Tbsp Chia Seeds


1. Add berries, sweetener, gelatin, and water to a saucepan. Use a fork to mash the berries. Cook until berries are soft and everything is mixed.

2. Remove from heat and add chia seeds. Transer to mason jar and freeze for an hour to an hour and a half.

3. Return to refrigerator and store. Pair with my bread recipe.

Nutritional Information: 15 Servings (1 tbsp per Serving)

Amount Per Serving: 18 Calories. 0g Fat. 1g Protein. 1g Net Carbs.

Bacon, Egg, and Cheese Cups


10 Eggs

1 Cup cooked and crumbled Bacon

1 Cup Shredded Cheddar Cheese

1/2 Cup Diced Onion

1/2 Tbsp Garlic Powder

1/2 Tbsp Basil

  1. Preheat oven to 375 Degree F. Spray muffin tin with coconut oil.
  2. Whisk eggs and seasonings in a large bowl.
  3. Add remaining ingredients and pour into 12 muffin tins.
  4. Bake for 20 minutes.


Nutritional Information: 12 Servings

Amount Per Serving: 136 Calories. 10g Fat. 10g Protein. 1g Net Carbs.

Breakfast Sandwich


4 Tbsp Almond Flour

1 Tbsp Butter

1/2 Tsp Baking Powder

1 Tbsp Heavy Cream

1 Egg white

For my sandwich I added eggs and bacon


1. In a small bowl, melt the butter in microwave. Then add the almond flour and baking powder.

2. Whisk in the egg white.

3. Spray either a small bowl or a large mug with coconut oil and add bread mixture.

4. Microwave for 1 minute and 30 seconds.

5. When you take the bread out, flatten it some.

6. Add to toaster. After it is browned to your perfection, allow to cool before cutting in half.

7. Fill with your desired breakfast foods!

Nutritional Information: 1 serving

Amount Per Serving for bread: 331 Calories. 31 g Fat. 10 g Protein. 4g Net Carbs

Crustless Spinach And Sausage Quiche


1 pound Sausage

10 oz Spinach

1/4 Cup Chopped Onion

6 Eggs

1/4 Cup Heavy Cream

1 cup Sharp White Cheddar Cheese, shredded


1. Preheat oven to 375 degrees F.

2. In a skillet, add the onion and sausage. Cook at medium heat.

3. Once the meat is starting to brown, add the spinach in batches and cook until wilted.

4. Drain mixture well, add to pie pan, and add red pepper flakes. Allow to cool.

5. In a large bowl, whisk the 6 eggs. Add heavy cream and cheese. Pour this mixture over top of the meat and spinach mixture.

6. Bake for 22-25 minutes. Let the edges brown slightly.

7. Allow to cool for 10 minutes and serve!

Nutrition Information: 8 servings

Amount Per Serving: 278 Calories. 22 g Fat. 18 g Protein. 3 g Total Carbs. 2 g Net Carbs