The delicious recipes featured in this Article would be the perfect start to any day as it will provide you with your nutritional daily requirements. Thank you for allowing us to expose you to the large variety of Keto Meal Prep recipes that you can enjoy, please feel free to leave us a positive review if you like what you are about to read through.
Mexican Scrambled Eggs
Yield: 4 Servings Total Time: 15 Minutes Prep Time: 5 Minutes Cook Time: 10 Minutes
Ingredients: •Eggs (6, lightly beaten) •Jalapenos (2, pickled, chopped finely) •Tomato (1, diced) •Cheese (3 oz., shredded) •Butter (2 tbsp., for frying) •Onion (1, small, green, finely chopped)
Directions: 1.Over medium heat set a large skillet with butter and allow to melt. Add the jalapeno, tomatoes, and green onions then cook. 2.Occasionally stir, until fragrant (approximately 3 minutes). 3.Add the eggs, and continue to cook, frequently stir until almost set (roughly 2 minutes). 4.Add the cheese, and season to taste. Continue cooking until is cheese melt- ed (about another minute). Serve, and enjoy.
NUTRITIONAL INFORMATION PER SERVING: Calories: 239; Total Fat: 19.32 g; Carbs: 2.38 g; Dietary Fiber: 0 g; Protein: 13.92 g; Cholesterol: 0 mg; Sodium: 0 mg
Coconut Flour French Toast
Yield: 2 Servings Total Time: 14 Minutes Prep Time: 6 Minutes Cook Time: 8 Minutes
Ingredients: •Coconut Flour Bread (4, large pieces, sliced) •Margarine (2 tbsp) •Eggs (2, beaten) •Salt (1 pinch) •Cinnamon (1 pinch) •Nutmeg (1 tsp) •Cloves (6, ground)
Directions: 1.Preheat your Air fryer to a temperature of about 180°C/375° F. 2.In a large bowl, beat the eggs, 1 sprinkle of salt, 1 pinch of cinnamon, and small pinch of nutmeg. 3.Add the ground cloves and butter both the sides of the bread; then cut the bread into strips. 4.Dredge each of the bread strips into the mixture of eggs and arrange it into your Air Fryer. 5.After about 2 minutes of cooking, pause your Air fryer, then remove the pan and place it over a heat safe place. 6.Spray the bread with cooking spray on both sides; then return the bread strips to the pan and place it again in your air fryer. 7.Cook the bread slices for about 4 minutes and make sure to check after each 2-minute interval to avoid burning. 8.When the timer beeps; turn off your Air Fryer. Serve and enjoy your break- fast!
NUTRITIONAL INFORMATION PER SERVING: Calories: 300; Total Fat: 76 g; Carbs: 4.4 g; Dietary Fiber: 0 g; Protein: 14 g; Cholesterol: 0 mg; Sodium: 0 mg
Yield: 4 Servings Total Time: 33 Minutes Prep Time: 15 Minutes Cook Time: 18 Minutes
Ingredients: •Fennel (10 0z, chopped) •Spinach (1 cup) •Eggs (5) •Flour (1/2 cup, almond) •Olive oil (1 tsp) •Butter (1 tbsp) •Salt (1 tsp) •Cream (1/4 cup, heavy) •Black pepper (1 tsp, ground)
Directions: 1.In a large bowl, chop the spinach and combine it with the fennel (chopped). 2.In a separate bowl, beat the eggs and begin to whisk them. 3.Next, combine the whisked eggs with the butter, almond flour, salt, ground black pepper and heavy cream. Whisk it. 4.When finished, preheat the air fryer to 360 Fahrenheit. 5.Use the olive oil to spray the inside of the air fryer basket tray. 6.Add the spinach-fennel mixture and pour in the whisked egg mixture. 7.Cook the quiche for approximately 18 minutes. When the time has elapsed – let quiche chill for a bit. 8.Lastly, remove it from the air fryer and slice into the servings. Enjoy!
NUTRITIONAL INFORMATION PER SERVING: Calories: 249; Total Fat: 19.1 g; Carbs: 9.4 g; Dietary Fiber: 0 g; Protein: 11.3 g; Cholesterol: 0 mg; Sodium: 0 mg
Cheesy Egg Muffins
Yield: 6 Servings Total Time: 30 Minutes Prep Time: 10 Minutes Cook Time: 20 Minutes
Ingredients: •Eggs (4 large) •Greek yogurt (2 tbsp., full fat) •Almond flour (3 tbsp.) •Baking powder (¼ tsp.) •Cheddar cheese (1½ cup, shredded)
Directions: 1.Preheat oven to 375 degrees Fahrenheit. 2.In a medium bowl, add the yogurt, and the eggs and season with salt and pepper, then whisk to combine. 3.Add your coconut flour and baking powder, then mix to form a smooth bat- ter. 4.Next, add your cheese, and fold to combine. Evenly pour your mixture into 6 silicone muffin cups and set to bake in your preheated oven. 5.Allow to bake until eggs are fully set, and lightly golden on top (approx- imately 20 minutes, turning the tray at the halfway point). 6.Allow the egg muffins to cool on a cooling rack then serve. Enjoy!
NUTRITIONAL INFORMATION PER SERVING: Calories: 144; Total Fat: 11.9 g; Carbs: 1.4 g; Dietary Fiber: 0 g; Protein: 8 g; Cholesterol: 0 mg; Sodium: 0 mg
Coconut Flour Spinach Casserole
Yield: 6 Servings Total Time: 1 Hour Prep Time: 30 Minutes Cook Time: 30 Minutes
Ingredients: •Eggs (8) •Almond milk (3/4 cup, unsweetened) •Spinach (5 oz, earth bound, chopped, fresh) •Artichoke hearts (6 oz, chopped) •Parmesan (1 cup, grated) •Garlic (3 cloves, minced) •Salt (1 tsp) •Pepper (1/2 tsp) •Flour (3/4 cup, coconut) •Baking powder (1 tbsp)
Directions: 1.Preheat your air fryer to 375° Fahrenheit and grease air fryer pan with cooking spray. 2.Next, whisk the eggs with the spinach, almond milk, artichoke hearts and parmesan cheese (1/2 cup). Add the garlic, pepper, and salt. 3.When finished, add the baking powder and coconut flour and whisk until well combined. 4.Evenly spread the mixture into your air fryer pan and top with the remaining quantity of cheese. 5.Place the baking pan into the air fryer and lock. Set the timer to approx- imately 30 minutes. 6.When the timer beeps; turn off your Air Fryer and remove the baking pan from the air fryer and sprinkle with the chopped basil. Slice your dish; then serve and enjoy it!
NUTRITIONAL INFORMATION PER SERVING: Calories: 175.6; Total Fat: 10.3 g; Carbs: 2.4 g; Dietary Fiber: 0 g; Protein: 17.7 g; Cholesterol: 0 mg; Sodium: 0 mg
Yield: 2 Servings Total Time: 20 Minutes Prep Time: 10 Minutes Cook Time: 10 Minutes
Ingredients: •Eggs (6, beaten) •Olive oil (2 tbsp.) •Tomatoes (3 ½ oz., cherry, halved) •Basil (1 tbsp., dried) •Mozzarella cheese (5 1/3 oz., diced)
Directions: 1.Whisk basil into eggs, and lightly season. 2.Set a large skillet with oil over medium heat and allow to get hot. Once hot, add tomatoes and cook while stirring. 3.Top with egg and continue cooking until the tops have started to firm up. 4.Add cheese, switch your heat to low, and allow to set fully set before serv- ing. Enjoy!
NUTRITIONAL INFORMATION PER SERVING: Calories: 423; Total Fat: 60.4 g; Carbs: 6.8 g; Dietary Fiber: 0 g; Protein: 43.1 g; Cholesterol: 0 mg; Sodium: 0 mg
Eggs with Garlic in Avocado Hole Yield: 4 Servings Total Time: 30 Minutes Prep Time: 15 Minutes Cook Time: 15 Minutes
Ingredients: •Avocados (3, halved) •Eggs (6) •Garlic powder (1 tsp) •Sea salt (1/2 tsp) •Black pepper (1/4 tsp) •Cheese (1/4 cup, shredded, parmesan)
Directions: 1.Preheat your air fryer at a temperature of about 350°F. 2.Take 3 medium avocados; then cut it into halves. Scoop out about one third of the meat from each of the avocados. 3.Put the avocado halves in the air fryer pan with the face up. 4.Sprinkle the avocado with 1 pinch of salt and 1 pinch of pepper. 5.Sprinkle with the garlic powder and crack each of the eggs in the avocado halves. 6.Place the Air Fryer pan in your air fryer basket and lock the lid. 7.Set the timer for about 13 to 15 minutes. 8.When the timer beeps; turn off your Air Fryer. 9.Serve and enjoy your breakfast!
NUTRITIONAL INFORMATION PER SERVING: Calories: 223; Total Fat: 12.6 g; Carbs: 4 g; Dietary Fiber: 0 g; Protein: 8 g; Cholesterol: 0 mg; Sodium: 0 mg