Keto lunch foods

Avocado-pecan salad

Kale & Poached Eggs Salad

Asparagus soup

A ketogenic or "keto" diet is a low-carb, high-fat diet. Here are some keto-friendly lunch ideas:

Salads

• Avocado and Chicken Salad: Grilled chicken, avocado, leafy greens, cherry tomatoes, and cucumber with olive oil and lemon dressing.
• Tuna Salad: Canned tuna, mayo, celery, onion, and boiled eggs mixed together. Serve it on lettuce wraps or with a side of cucumber slices.

Wraps using Low-carb Tortillas

• BLT Wraps: Bacon, lettuce, tomato, and mayo wrapped in a low-carb tortilla.
• Chicken Caesar Wraps: Grilled chicken, romaine lettuce, parmesan, and caesar dressing wrapped in a low-carb tortilla.

Eggs and Omelettes

• Spinach and Feta Omelette: Whisked eggs pan-fried with spinach and feta cheese.
• Bacon and Egg Muffins: Mix cooked bacon, whisked eggs, spinach, and cheese and bake in muffin tins.

Soups

• Broccoli and Cheddar Soup: Cooked broccoli and cheddar cheese blended together with heavy cream.
• Chicken Soup: Chicken thighs, low-carb vegetables, and broth simmered together.

Meats and Fish

• Grilled Salmon: Salmon fillets seasoned and grilled, served with asparagus cooked in butter.
• Steak Bites: Cubed steak seasoned and pan-fried, served with sautéed green beans.

Bowls

• Chicken Avocado Bowl: Grilled chicken, avocado slices, sautéed bell peppers, and cheese.
• Shrimp and Cauliflower Rice Bowl: Grilled shrimp served over cauliflower rice cooked with butter and herbs.

Casseroles

• Chicken and Broccoli Casserole: Diced chicken, broccoli, cream cheese, and cheddar baked together.
• Zucchini Lasagna: Layers of thinly sliced zucchini, ground beef, and cheese baked together.

Snacks as Lunch

• Guacamole and Veggies: Avocado mashed with tomatoes, onion, lime juice, and cilantro served with sliced cucumber or bell peppers.
• Cheese and Salami Plate: Various cheeses served with slices of salami or pepperoni.

Keto Pizza

• Cauliflower Pizza: Cauliflower crust topped with low-carb tomato sauce, cheese, and your choice of keto-friendly toppings like olives, bell peppers, and grilled chicken.

Burgers

• Bunless Burgers: Grilled beef patties served with cheese, lettuce, tomato, and a side of zucchini fries.

List of keto lunch recipes (external links)

name	category	ingredients	prep & cook time	servings	yield	calories	net carbs	directions
Maple-Lemon Tofu	everyday-cooking	1 (14 ounce) package extra-firm tofu, drained ; 2 tablespoons vegetable oil ; 2 cloves garlic, very finely minced ; 2 tablespoons pure maple syrup ; 2 tablespoons low-sodium soy sauce ; 1 tablespoon lemon juice ; 2 teaspoons thinly sliced chives or scallions, for garnish	50 mins	4	24 pieces	168.4	9.7	Wrap tofu in a clean dish towel and weight it with something heavy, such as a large can; leave it to drain for 30 minutes. Slice tofu crosswise into 12 skinny slices, then cut those in half so you end up with 24 skinny half slices. Mix maple syrup, soy sauce, and lemon juice together in a bowl. Heat oil in a large nonstick skillet over medium heat. Arrange tofu in a single layer in skillet and cook, undisturbed, until golden and crisp on bottom, 5 to 7 minutes. (It won't get very dark, but it will look nice and appetizing.) Turn all pieces over and cook another 3 to 4 minutes. Reduce heat to low, add garlic and cook, moving garlic around with a spatula in spaces between tofu, 1 minute. Increase heat to medium-low. Add maple syrup, soy sauce, and lemon juice, shaking to distribute sauce. Cook a minute or so, then turn and cook another minute or so, until sauce is reduced to a syrupy glaze and tofu looks nicely coated. Transfer tofu to plates and scatter with chives or scallions.
Pan-Fried Fennel	everyday-cooking	2 pounds fennel bulbs, sliced, green tops reserved ; 3 tablespoons olive oil, or as needed ; salt to taste ; 1 pinch lemon pepper, or to taste	25 mins	4	4 servings	160.2	9.5	Chop fennel greens and set aside. Heat 1 tablespoon oil in a nonstick pan over medium heat. Lay some fennel slices in a single layer in the pan; cook until nicely browned on both sides, about 5 minutes. Season with salt and lemon pepper. Remove from pan. Add another tablespoon oil and layer in the next batch of fennel slices and cook the same way. Repeat with remaining oil and fennel. Serve sprinkled with fennel greens.
Vegan Breakfast Sausage	everyday-cooking	1 cup texturized vegetable protein (TVP) ; 1 cup warm vegetable broth ; 1 tablespoon flaxseed meal ; ¾ cup quick-cooking oats ; 2 tablespoons nutritional yeast ; 1 tablespoon all-purpose flour ; 1 tablespoon vital wheat gluten ; 2 teaspoons dried sage ; 1 teaspoon ground black pepper ; 1 teaspoon fennel seeds ; 1 teaspoon garlic powder ; ½ teaspoon ground thyme ; ½ teaspoon smoked paprika ; ½ teaspoon salt, or to taste ; ¼ teaspoon cayenne pepper ; ¼ cup water ; 2 tablespoons soy sauce ; 1 tablespoon maple syrup ; 1 tablespoon cooking oil	35 mins	8	16 sausage patties	126.2	8.8	Mix TVP, vegetable broth, and flaxseed meal together in a large mixing bowl and let sit for 5 minutes. Add oats, yeast, flour, gluten, sage, black pepper, fennel seeds, garlic powder, thyme, smoked paprika, salt, and cayenne. Mix until well blended. Combine water, soy sauce, and maple syrup in a separate container and mix well. Add to the TVP mixture and combine into a slightly crumbly dough. Mix well to activate gluten and let dough sit for 5 minutes; dough should stiffen slightly and become less crumbly. Form into tablespoon-size balls and flatten slightly. Heat oil in a cast iron or nonstick frying pan over medium heat. Cook sausage patties in the hot oil until golden brown, about 5 minutes on each side.
Homemade Flax Seed Milk	everyday-cooking	½ cup flax seeds ; 4 ½ cups water	20 mins	4	4 cups	103.5	0.3	Blend flax seeds and water in a blender on high for 1 minute; allow to rest for 2 minutes. Blend again on high for 1 minute; allow to rest for 5 minutes. Blend again for 30 seconds. Pour milk through a nut bag or a strainer lined with cheesecloth into a pitcher or glass container; press solids with back of a spoon to extract liquid. Gather cheesecloth around solids; twist and squeeze to extract all the liquid.
Fresh Butter	everyday-cooking	1 pint heavy cream ; ¼ teaspoon kosher or sea salt	45 mins	16	1 /2 cup butter	102.6	0.8	Whip 1 pint heavy cream with a stand mixer fitted with whisk attachment. Be sure to cover mixer and bowl with a clean kitchen towel, or risk a splattering mess. The cream will go through several stages -- foamy, then frothy, then soft peaks, stiff peaks, and, eventually, butter. It will take anywhere from 6 to 15 minutes until the butter separates from the buttermilk and starts to spatter. Pour buttermilk into an airtight container and refrigerate; it will keep for 3 days. Form butter into a ball. Working over a colander in the sink, rinse butter under cold running water to remove any remaining buttermilk. If butter is too soft, float it in a bowl of ice water for 20 minutes, then continue. When water runs clear from butter in your hands, knead butter firmly to remove all moisture. Butter will stay fresh longer if it's salted, so work 1/4 teaspoon kosher or sea salt into butter. Wrap in wax or cheese paper, or pack into ramekins.
Kefir Yogurt (Sana)	everyday-cooking	4 cups milk ; ¼ cup instant nonfat dry milk powder, or more to taste ; ½ cup plain kefir	6 hrs 15 mins	8	8 servings	83.9	8.4	Preheat a yogurt maker or slow cooker on Low. Whisk milk and dry milk powder together in a saucepan over medium heat until almost boiling, about 4 minutes. Cool milk to lukewarm (100 to 110 degrees F/38 to 45 degrees C). Gently stir kefir into milk mixture until just blended. Pour mixture into yogurt containers or slow cooker. Cook on Low Cook on Low until desired level of tartness and yogurt consistency is reached, 4 to 10 hours. Chill yogurt in the refrigerator, at least 2 hours.
Bok Choy with Vegetables and Garlic Sauce	everyday-cooking	2 teaspoons peanut oil ; 10 cloves garlic, crushed ; 1 tablespoon minced fresh ginger root ; ¼ cup vegetable broth ; ¼ cup water ; 1 red bell pepper, cubed ; 2 carrots, chopped ; 4 cups sliced bok choy ; 1 teaspoon white sugar ; salt to taste ; 2 teaspoons sesame oil	35 mins	4	4 servings	78.8	5.9	Heat peanut oil in a large nonstick skillet over medium-low heat. Cook garlic and ginger until fragrant, about 1 minute. Add vegetable broth and water. Cover and cook until garlic and ginger are very soft, about 7 minutes. Stir in bell pepper and carrots and cook for 1 minute. Add bok choy and toss until well coated with liquid. Season with sugar and salt and cook until tender, about 4 minutes more. Drizzle with sesame oil.
Zhug	everyday-cooking	1 ounce flat-leaf parsley, stems removed ; 1 ounce fresh cilantro, stems removed ; 2 cloves garlic ; ¼ lemon, juiced and zested ; 3 green bird's eye chile peppers, stems removed ; ¼ teaspoon ground cumin ; ¼ teaspoon ground coriander ; salt and pepper to taste ; 2 ice cubes ; ¼ cup extra-virgin olive oil, or as needed	15 mins	10	10 servings	59.3	1.6	Wash and dry the parsley and cilantro. Combine parsley, cilantro, garlic, lemon juice and zest, chiles, cumin, coriander, salt, pepper, ice, and 2 tablespoons olive oil in a food processor fitted with a blade. Blend until a smooth paste is achieved, adding more oil as necessary. Cover and refrigerate at least 1 hour before serving to allow flavors to meld.
Banana and Peanut Butter Dog Treats	everyday-cooking	aluminum foil ; 2 medium (7" to 7-7/8" long)s ripe bananas, mashed ; 1 cup peanut butter ; 1 cup all-purpose flour, or more if needed	50 mins	50	50 treats	43.6	3.5	Preheat the oven to 350 degrees F (175 degrees C). Line a cookie sheet with aluminum foil. Place mashed bananas in a bowl. Add peanut butter and flour and mix until thoroughly combined. If dough feels too sticky to handle, mix in more flour; do not exceed 2 tablespoons. Scoop a small amount of dough and place onto a lightly floured surface. Roll dough to an even thickness of your preference, rotating after each roll and adding flour as needed to avoid sticking. Dust cookie cutters lightly in flour. Cut dough into desired shapes and transfer to the prepared cookie sheet. Roll and cut remaining dough. Bake in batches in the preheated oven until golden brown and firm, 15 to 20 minutes. Cool on the baking sheet for 1 minute before removing to a wire rack to cool completely.
Everything Seasoning	everyday-cooking	1 tablespoon poppy seeds ; 1 tablespoon sesame seeds ; 1 tablespoon dried minced garlic ; 1 tablespoon dried minced onion ; 1 teaspoon kosher salt, or more to taste	5 mins	6	6 servings	22.1	1.6	Mix together poppy seeds, sesame seeds, dried garlic, dried onion, and salt in a small bowl. Transfer to an airtight jar.
Baby Food: Plum	everyday-cooking	4 plums - peeled, pitted, and cut into small chunks	20 mins	6	1 1/2 cups	20.2	4.4	Place a steamer insert into a saucepan and fill with water to just below the bottom of the steamer. Bring water to a boil. Add plums, cover, and steam until tender, about 10 minutes. Transfer plums to a food processor and blend, adding water from the saucepan as needed, until desired consistency is reached. Allow pureed plums to reach room temperature before serving or freezing.
Beef and Prime Rib Rub	everyday-cooking	2 tablespoons salt ; 2 tablespoons ground black pepper ; 2 tablespoons paprika ; 2 tablespoons Montreal steak seasoning ; 1 tablespoon garlic powder ; 1 tablespoon onion powder ; 1 tablespoon Cajun spice ; 1 tablespoon dried thyme ; 1 tablespoon dried rosemary ; 1 tablespoon dried basil	5 mins	14	14 tablespoons	14.4	2	Combine salt, pepper, paprika, steak seasoning, garlic powder, onion powder, Cajun spice, thyme, rosemary, and basil in a container with an airtight lid.
Apple Pie Spice Recipe	everyday-cooking	1 tablespoon ground cinnamon ; 1 ½ teaspoons ground nutmeg ; ¾ teaspoon ground allspice ; ¾ teaspoon ground cardamom	5 mins	4	2 tablespoons	12.3	1.2	Mix cinnamon, nutmeg, allspice, and cardamom together in an airtight container.
Baking Powder Substitute	everyday-cooking	½ teaspoon cream of tartar ; ¼ teaspoon baking soda ; ¼ teaspoon cornstarch	5 mins	1	1 teaspoon	6.4	1.5	Mix cream of tartar, baking soda, and cornstarch together in a bowl to make 1 teaspoon of baking powder.
Sarah's Fabulous Breakfast Sausage Seasoning	everyday-cooking	2 teaspoons dried sage ; 2 teaspoons salt ; 1 ½ teaspoons dried marjoram ; 1 teaspoon dried savory ; 1 teaspoon ground black pepper ; ½ teaspoon whiskey barrel smoked sugar (Optional); ¼ teaspoon ground mace ; 1 pinch ground cinnamon ; 1 pinch crushed red pepper flakes	5 mins	10	10 servings	3.2	0.5	Combine sage, salt, marjoram, savory, black pepper, smoked sugar, mace, cinnamon, and red pepper flakes together in a small bowl. Store in an airtight container in a cool, dark place.
Keto Cauliflower Bacon Cheese Mash	fruits-and-vegetables	½ pound bacon, diced ; 1 large head cauliflower, cut into florets ; 1 cup shredded Parmesan cheese ; 4 tablespoons unsalted butter, at room temperature  ; 2 tablespoons medium-chain triglyceride (MCT) oil  ; ½ tablespoon apple cider vinegar ; sea salt to taste	40 mins	4	4 servings	398.5	6.9	Place bacon in a large skillet and cook over medium-high heat, turning occasionally, until evenly browned, 5 to 10 minutes. Drain on paper towels, reserving grease in the skillet. Place cauliflower in a metal or silicone steamer basket inside a multi-functional pressure cooker (such as Instant Pot®). Add 1 cup water to the pot. Close and lock the lid. Select Steam function; set timer for 4 minutes. Allow 10 to 15 minutes for pressure to build. Release pressure carefully using the quick-release method according to manufacturer's instructions, about 5 minutes. Unlock and remove the lid. Drain cauliflower and transfer to a deep bowl. Add Parmesan cheese, butter, MCT oil, vinegar, and salt. Mix with an immersion blender until smooth. Stir in diced bacon. Add 1 to 2 tablespoons of the reserved bacon grease.
Oven-Roasted Brussels Sprouts with Garlic	fruits-and-vegetables	6 tablespoons olive oil ; 1 pound Brussels sprouts, trimmed and halved lengthwise ; 6 cloves garlic, minced ; salt and ground black pepper to taste ; 1 tablespoon balsamic vinegar	25 mins	4	4 servings	237	7.8	Preheat the oven to 400 degrees F (200 degrees C). Heat oil in a cast iron skillet until shimmering. Place Brussels sprouts carefully in the hot oil, cut-side down. Sprinkle in garlic, salt, and pepper. Cook until Brussels sprouts begin to brown, 3 to 5 minutes. Transfer skillet to the preheated oven and cook until Brussels sprouts are very browned and tender, 10 to 20 minutes. Shake skillet every 5 minutes to ensure even cooking. Season with salt and pepper, stir in balsamic vinegar, and serve immediately.
Brussels Sprouts Caesar	fruits-and-vegetables	2 (16 ounce) packages Brussels sprouts ; ¼ cup olive oil, divided ; 2 teaspoons smoked paprika, divided ; ¼ teaspoon sea salt ; ¼ cup heavy whipping cream ; 3 tablespoons grated Parmesan cheese ; 1 tablespoon red wine vinegar ; 1 lemon, zested and juiced ; 2 cloves garlic, minced ; 1 teaspoon brown mustard	40 mins	6	6 servings	198.5	10	Preheat oven to 425 degrees F (220 degrees C). Trim stems off Brussels sprouts. Quarter large sprouts lengthwise; halve small ones. Rinse and dry completely. Toss sprouts in a bowl with 1 tablespoon olive oil and 1 teaspoon paprika. Spread out on a baking sheet and sprinkle with sea salt. Bake in the preheated oven for 20 minutes, removing loose leaves after 5 minutes and turning whole sprouts every 5 minutes. Whisk remaining 3 tablespoons olive oil, remaining 1 teaspoon paprika, heavy cream, Parmesan cheese, red wine vinegar, lemon zest and juice, garlic, and brown mustard together in a bowl. Transfer whole sprouts and any loose leaves to a bowl; pour in cream mixture and toss to combine.
Parmesan Roasted Cauliflower	fruits-and-vegetables	1 (3 pound) cauliflower ; ¼ cup water ; ¾ cup mayonnaise ; ¼ cup grated Parmesan cheese ; 2 cloves garlic, minced ; 1 tablespoon chopped fresh chives	30 mins	12	12 1/2-cup servings	135.1	3.8	Cut leaves and bottom core off cauliflower. Place in a shallow microwave-safe baking dish and add about 1 inch of water. Microwave on high for 8 minutes. Drain. Combine mayonnaise, Parmesan cheese, and garlic in a bowl. Spread onto the cauliflower. Bake cauliflower in the preheated oven until tender and golden brown, 15 to 20 minutes. Sprinkle with chives.
Peanut Butter and Carrot Dog Treats	fruits-and-vegetables	1 cup grated carrot ; ¾ cup natural peanut butter, chunky ; ½ cup unsweetened applesauce ; ½ cup pumpkin puree ; ¼ cup water ; 2 eggs ; 2 ½ cups whole wheat flour (Optional); 1 teaspoon ground cinnamon (Optional); 4 tablespoons whole wheat flour, or as needed (Optional)	1 hr 25 mins	300	300 3/4-inch dog treats	8.8	0.9	Position racks in upper and lower thirds of oven; preheat to 350 degrees F (175 degrees C). Line 2 baking sheets with parchment paper. Whisk grated carrot, peanut butter, applesauce, pumpkin puree, water, and eggs together in a large bowl until thoroughly combined. Stir in 2 1/2 cups flour and cinnamon with a sturdy spoon until incorporated. Add remaining flour, 2 tablespoons at a time, until dough holds together nicely. Roll dough on a lightly floured surface to an even 3/8-inch thickness. Cut with 3/4-inch cookie cutters and place on the prepared baking sheets about 1/2-inch to 3/4-inch apart. Bake 2 sheets in the preheated oven for 6 minutes. Switch racks and continue baking until edges are firm and golden brown (tops may still appear a bit puffy), another 6 to 7 minutes. Remove from the oven and allow to cool on the baking sheets for 3 to 5 minutes before removing to a wire rack to cool completely. Repeat baking and cooling remaining dough.
Cheddar Keto Biscuits	bread	1 ½ cups shredded mozzarella cheese ; ½ (8 ounce) package cream cheese, softened ; ⅔ cup almond flour ; 2 large eggs ; 4 teaspoons baking powder ; ½ teaspoon garlic powder ; 1 cup shredded Cheddar cheese ; 1 teaspoon butter, or as needed	1 hr 5 mins	8	8 biscuits	244.3	3.1	Combine mozzarella cheese and cream cheese in a large microwave-safe bowl. Heat in the microwave on high power until slightly melted, about 45 seconds. Remove from microwave and stir. Repeat, heating for about 20 seconds more. Remove from microwave again and stir; consistency should be very sticky and cheese should be completely melted. Return to microwave, if necessary, until all cheese is melted. Mix almond flour, eggs, baking powder, and garlic powder together in a bowl. Add mixture to the large bowl with the melted cheeses and mix well. Add Cheddar cheese and stir into the dough. Lay a sheet of plastic wrap on a flat surface and dust lightly with almond flour. Pour dough onto the middle of the plastic wrap and roll up to form a ball. Place in the refrigerator until slightly hardened, 20 to 30 minutes. Preheat the oven to 425 degrees F (220 degrees C). Grease a dark baking sheet with butter. Remove dough from the refrigerator and cut into 8 equal-sized pieces. Roll each into a ball and place on the prepared baking sheet, spacing equally and avoiding the sides, as biscuits will spread while cooking. Bake in the preheated oven until golden brown, checking at 10 minutes. Remove from oven immediately and cool completely before serving, about 15 minutes.
Thin-Crust Fathead Pizza Dough	bread	2 teaspoons yeast ; 2 tablespoons warm water ; 1 ½ cups shredded part-skim mozzarella cheese ; 1 large egg, lightly beaten ; 1 cup blanched almond flour ; 1 teaspoon xanthan gum ; ⅛ teaspoon salt	30 mins	6	6 slices	212.4	3.3	Preheat the oven to 375 degrees F (190 degrees C). Line a baking sheet with parchment paper. Dissolve yeast in warm water in a bowl. Set aside for about 5 minutes. Place mozzarella cheese into a microwave-safe bowl. Microwave for 90 seconds, stirring every 30 seconds until cheese is completely melted. Stir in yeast mixture and egg and stir to combine; mixture will not incorporate well at this point. Stir in almond flour, xanthan gum, and salt. If mixture is difficult to mix, reheat in the microwave for 20-30 seconds to soften the cheese. Stir again until well incorporated. Using your hands, knead the dough for 2 minutes. Place dough on baking sheet and press with your fingers into a thin crust, approximately 11-12 inches in diameter. Bake in the preheated oven until crust is lightly browned, about 10 minutes. Remove from oven, top with your favorite pizza toppings, and return to the oven for 5 minutes, or until cheese is melted.
Macadamia Fat Bread	bread	1 cup coconut butter ; 1 cup chopped macadamia nuts ; 5 eggs, room temperature ; 1 tablespoon stevia sugar substitute (such as Truvia®) ; 2 teaspoons baking soda ; ¾ teaspoon salt ; 2 ½ tablespoons lemon juice	45 mins	18	18 servings	142.6	1.7	Preheat the oven to 350 degrees F (175 degrees C). Line a loaf pan with parchment paper. Place coconut butter and macadamia nuts in a food processor and process on high to achieve a part butter, part chunky, nut meal. Reduce speed to medium-low and add one egg. Run processor to combine, about 10 seconds. Add remaining eggs, one at a time, blending until mixture is creamy. Turn off the food processor and add stevia, baking soda, and salt; process to combine, 10 to 15 seconds. Clean edges of the bowl and process until mixture is evenly blended. Pour in lemon juice and reduce speed to low; blend well. Clean the sides of the bowl again and mix once more to thoroughly combine. Pour mixture into the prepared loaf pan. Bake in the preheated oven until a toothpick inserted into the center comes out clean, about 35 minutes. Let cool before transferring to a wire rack.
Soy Flour Pizza Crust	bread	1 ½ cups soy flour ; ½ cup grated Parmesan cheese ; 1 egg, beaten ; 3 tablespoons water, or as needed	25 mins	6	1 large pizza crust	132.2	5.7	Preheat oven to 350 degrees F (175 degrees C). Grease a pizza stone. Stir soy flour, Parmesan cheese, and egg together in the bowl of a stand mixer; add water. Switch mixer attachment to a dough hook; mix, adding water as necessary, until a stiff dough forms. Roll dough out onto prepared pizza stone. Bake in the preheated oven until crisped, 15 to 20 minutes.
Broccoli Pizza Crust	bread	1 head broccoli, cut into florets ; ½ cup shredded mozzarella cheese ; ¼ cup grated Parmesan cheese ; 1 egg, beaten ; ¼ cup Italian-seasoned gluten-free bread crumbs ; 2 cloves garlic, minced ; 4 leaves fresh basil leaves, rolled and finely sliced  ; 1 teaspoon Italian seasoning ; 1 teaspoon salt ; ½ teaspoon ground black pepper ; ¼ teaspoon red pepper flakes (Optional)	1 hr	4	4 individual-sized crusts	128.2	7.8	Preheat the oven to 400 degrees F (200 degrees C). Line a large baking sheet with parchment paper. Place broccoli florets into a food processor and pulse until broccoli is riced. Transfer to a clean paper towel and squeeze out as much water as possible. Place broccoli "rice", mozzarella cheese, Parmesan cheese, egg, bread crumbs, garlic, basil, Italian seasoning, salt, black pepper, and red pepper flakes into a large bowl and mix until well combined. Separate into 4 equal golf ball-sized balls. Shape carefully into 4 individual-sized crusts. Place on the prepared baking sheet. Bake in the preheated oven until the bottom is lightly browned, about 30 minutes. Flip crusts and continue to bake until other side is golden brown, 10 to 12 minutes more.
Farinata (Italian Flatbread)	bread	4 tablespoons olive oil, divided ; 1 tablespoon butter ; 1 green onion, chopped ; 1 clove garlic, minced ; 1 cup chickpea flour ; 1 cup lukewarm water ; salt and freshly ground black pepper to taste ; 1 pinch ground nutmeg ; 2 tablespoons shredded Gruyere cheese	45 mins	8	8 servings	123.5	6.7	Preheat the oven to 400 degrees F (200 degrees C). Brush a 9-inch tart pan with 2 tablespoons olive oil and place in the oven to warm up. Melt 1 tablespoon butter in a medium skillet over medium heat. Add green onion and garlic. Cook and stir until softened, about 5 minutes. Remove from heat. Mix chickpea flour with lukewarm water until smooth. Set aside for 20 minutes at room temperature. Skim foam from the top of chickpea-water mixture. Add remaining 2 tablespoons of olive oil. Mix in onion-garlic mixture. Season with salt, pepper, and nutmeg. Add Gruyere cheese and mix well. Remove tart tin from oven and pour in chickpea mixture. Bake it in the preheated oven until crispy, about 15 minutes. Remove from the oven and cut into triangles before serving.
Broccoli Rice Pizza Crust	bread	1 (12 ounce) bag broccoli florets ; 1 teaspoon sea salt ; ½ cup packed finely grated Parmesan cheese ; 1 egg ; 2 tablespoons Italian bread crumbs ; 2 cloves garlic, grated ; 1 teaspoon dried oregano ; 1 pinch red pepper flakes (Optional); 1 ½ teaspoons olive oil, or as needed ; sea salt	1 hr 3 mins	4	1 12-inch crust	123	6.8	Preheat oven to 425 degrees F (220 degrees C). Line a baking sheet with parchment paper. Place 1/2 of the broccoli in a food processor and pulse until texture resembles rice, about 20 times. Repeat with the remaining 1/2 of the broccoli. Fill a large shallow saucepan with salt and 1/2 inch water over high heat. Bring to a boil. Reduce heat to low and add the broccoli rice. Cover and simmer until tender, about 5 minutes. Drain and cool for 10 minutes. Transfer broccoli rice to the center of a dish towel. Wrap up the towel and squeeze out as much moisture as possible. Place Parmesan cheese, egg, bread crumbs, garlic, oregano, and red pepper flakes in a large bowl. Whisk to combine. Add the broccoli rice and mix until dough is well incorporated and sticks together when rolled into a ball. Place dough in the center of the prepared baking sheet; press into a 12-inch circle about 1/3-inch thick. Drizzle crust with olive oil and season with sea salt. Bake on the top rack of the preheated oven until edges are crisp and lightly browned, 18 to 20 minutes.
Honey-Pecan Mini Muffins	bread	1 serving cooking spray ; ⅓ cup melted butter, at room temperature ; ¼ cup honey ; 2 large eggs, lightly beaten ; 1 teaspoon vanilla extract ; ½ cup light brown sugar ; ½ cup all-purpose flour ; ½ teaspoon baking powder ; ¼ teaspoon salt ; 1 cup chopped pecans	30 mins	24	24 mini muffins	98.2	9.6	Preheat the oven to 425 degrees F (220 degrees C). Spray a 24-cup mini muffin tin with cooking spray. Whisk butter, honey, eggs, and vanilla extract together in a bowl. Stir brown sugar, flour, baking powder, and salt together in a bowl. Make a well in the center, and pour butter mixture into the well. Stir just until batter is combined. Sprinkle 1/2 of the chopped pecans into the bottoms of the prepared muffin cups. Spoon batter evenly over top, until just about full and sprinkle with remaining pecans. Bake in the preheated oven until a toothpick inserted in the center comes out clean, 10 to 12 minutes. Leave the muffins in the pan for about 5 minutes before removing to serve.
Quinoa and Dill Flatbread	bread	cooking spray ; 1 ½ cups quinoa ; 2 cups water, or more as needed ; ¼ cup olive oil ; 2 tablespoons chopped fresh dill ; 1 tablespoon chopped fresh rosemary ; ½ teaspoon salt ; 1 pinch ground black pepper	30 mins	16	16 wedges	89.1	9.1	Preheat oven to 350 degrees F (175 degrees C). Lightly grease two 9-inch round pans with cooking spray. Pulse quinoa in a food processor until ground into flour, 3 to 5 minutes. Combine quinoa flour, water, olive oil, dill, rosemary, salt, and pepper in a bowl. Whisk, adding more water if needed, until combined. Divide dough evenly between the prepared cake pans. Bake in the preheated oven until tops are golden, about 20 minutes. Cut into wedges.
Cheesy Grain-Free Protein Muffins	bread	4 eggs ; ¼ cup butter, melted ; ¼ cup water ; ¼ teaspoon sea salt ; ⅓ cup almond flour ; ¼ cup flax seed meal ; ¼ teaspoon baking soda ; ¼ cup shredded Cheddar cheese (such as Sargento® Chef Blends® Shredded 4 State Cheddar® Cheese), plus more for sprinkling ; 2 tablespoons chopped fresh thyme	23 mins	12	12 muffins	80.1	0.2	Place oven rack in the middle row. Preheat oven to 350 degrees F (175 degrees C). Grease 12 muffin cups. Combine eggs, butter, water, and sea salt in a bowl. Sift almond flour, flax meal, and baking soda into egg mixture while continually stirring. Add Cheddar cheese and thyme; stir until batter is well combined. Spoon batter into the prepared muffin cups. Sprinkle extra Cheddar cheese over each muffin. Bake in the preheated oven until golden on top, 13 to 14 minutes.
Kneecaps	bread	¼ cup warm water (105 to 110 degrees F) ; 2 (.25 ounce) envelopes active dry yeast ; ½ cup shortening ; ½ cup sugar ; ¾ teaspoon salt ; 2 eggs ; 2 cups milk ; 6 ½ cups all-purpose flour ; oil for frying ; 1 cup confectioners' sugar for dusting ; 2 cups heavy cream, whipped ; 1 (1.75 ounce) package sprinkles or colored sugar for decoration	3 hrs	120	12 dozen doughnuts	71.5	7.4	Pour warm water into a small bowl, and sprinkle yeast on top; set aside for 5 minutes. Cream together the shortening, sugar, and salt. Add the eggs, one at a time, while continuing to mix. Pour in the milk and the yeast alternating with the flour until smooth. Place dough into a greased bowl, and turn over to grease the top. Cover with a light towel, and let rise in a warm place until doubled in bulk, 1 to 1 1/2 hours. Once the dough has risen, punch down, and roll out on a floured surface to 1/2 inch thick. Cut into rounds with a 2 inch round cookie cutter, cover, and allow to rise another 30 minutes. Heat deep fryer to 375 degrees F (190 degrees C). Use your thumb to make an indent in the center of each kneecap. Fry in the hot oil a few at a time until golden brown, 1 to 2 minutes per side. Remove to drain on a paper towel, and allow to cool to room temperature, about 30 minutes. To serve, dust the kneecaps with confectioners' sugar, fill the indents with whipped cream, and sprinkle with colored sugar to decorate.
Cloud Bread with Italian Herbs	bread	2 eggs, separated ; ¼ teaspoon baking powder ; 2 tablespoons cream cheese, softened ; 2 teaspoons Italian herb blend ; 1 pinch salt	35 mins	6	6 breads	34.2	0.4	Preheat the oven to 300 degrees F (150 degrees C). Line a baking sheet with parchment paper. Beat egg whites in a glass, metal, or ceramic bowl until foamy. Add baking powder and continue to beat until stiff peaks form. Whisk egg yolks, cream cheese, Italian herbs, and salt in a separate bowl until well blended. Gently fold cream cheese mixture into the beaten egg whites with a spatula until just mixed and yellow. Spoon mixture into about 6 rounds of about 3 inches diameter on the baking sheet. Smooth the tops with the back of a spoon. Bake in the preheated oven until golden brown, about 25 minutes. Remove from the oven and serve warm, or allow to cool.
Healthier Amish Friendship Bread Starter	bread	1 (.25 ounce) package active dry yeast ; ¼ cup warm water (110 degrees F/45 degrees C) ; 1 cup all-purpose flour ; 1 cup white sugar ; 1 cup low-fat milk ; 1 cup white whole wheat flour ; 1 cup white sugar ; 1 cup low-fat milk ; ½ cup all-purpose flour ; ½ cup whole wheat flour ; 1 cup white sugar ; 1 cup low-fat milk	1 week 2 days	120	4 cups of starter	33.2	7.5	Dissolve yeast in water in a small bowl. Let stand 10 minutes. Combine 1 cup all-purpose flour and 1 cup sugar in a 2-quart container. Mix thoroughly or flour will lump when milk is added. Slowly stir in 1 cup milk and dissolved yeast mixture. Cover loosely and let stand until bubbly. Consider this day 1 of the 10 day cycle. Leave loosely covered at room temperature. On days 2 through 4: Stir starter with a spoon. Day 5: Stir in 1 cup white whole wheat flour, 1 cup sugar and 1 cup milk. Days 6 through 9: Stir only. Day 10: Stir in 1/2 cup each all-purpose and white whole wheat flour, 1 cup sugar, and 1 cup milk. Remove 1 cup to make your first bread, give 2 cups to friends along with this recipe, and your favorite Amish Bread recipe. Store the remaining 1 cup starter in a container in the refrigerator, or begin the 10 day process over again (beginning with step 2).
Western Omelet	breakfast-and-brunch	2 teaspoons butter, divided ; ⅓ cup sliced fresh mushrooms (Optional); ¼ cup chopped green bell pepper ; 2 green onions, sliced on the bias ; ¼ cup cooked ham strips ; salt and ground black pepper to taste ; 2 eggs	20 mins	1	1 omelet	319.9	3.9	Melt 1 teaspoon butter in a small skillet over medium heat. Add mushrooms, bell pepper, and green onions; cook until tender, about 5 minutes. Stir in ham until heated through, about 1 minute. Season with salt and pepper. Set filling mixture aside in a small bowl and keep warm. Beat eggs together in a bowl; season with salt and pepper. Heat the same skillet over medium-high heat. Add remaining 1 teaspoon butter; heat until foaming. Pour in eggs and cook for 30 seconds. Lift the edges of the omelet so that the uncooked egg runs under the cooked edges and comes into contact with the hot skillet. Shake and tilt the skillet to move the uncooked egg. Repeat until the top is set but still moist and soft, about 2 minutes. Spread the filling over one side of the omelet. Fold the other half over the filling and slide omelet onto a plate.
Microwave Frittata for One	breakfast-and-brunch	1 serving cooking spray ; 2 large eggs ; 1 tablespoon pesto ; 2 tablespoons ricotta cheese ; 2 tablespoons freshly grated Parmesan cheese ; freshly ground black pepper to taste ; 1 tablespoon chopped green onion, or to taste	10 mins	1	1 serving	313	4	Spray a large coffee mug with cooking spray. Whisk eggs, pesto, ricotta cheese, Parmesan cheese, and pepper together in a small bowl. Pour frittata mixture into coffee mug. Cook the frittata in a microwave oven for 1 minute and 30 seconds, stirring at thirty-second intervals (you will stir twice). Invert cooked frittata onto a plate or eat it right out of the coffee mug. Garnish with green onions.
Poached Eggs Mytilene	breakfast-and-brunch	½ medium lemon, juiced ; 1 tablespoon extra-virgin olive oil ; 1 ½ cups water ; 1 ½ tablespoons white vinegar ; 2 large eggs ; 1 pinch salt and ground black pepper to taste	20 mins	1	2 eggs	274.9	3.8	Combine lemon juice and oil in a small serving bowl; whisk to combine. Add water and vinegar to a medium saute pan or small saucepan and bring to a slow boil. Reduce the heat to medium-low. Crack 1 egg into a small bowl, being careful not to break the yolk. Gently slip egg into the simmering water, holding the bowl just above the surface of water. Repeat with the remaining egg. Cook eggs until the whites are firm and the yolks are lightly cooked outside, but liquid inside, 2 to 3 minutes. Remove the eggs from the water with a slotted spoon, and place into a serving bowl. Break the yolks with a fork and drizzle with lemon juice mixture. Stir yolks twice; season with salt and pepper.
Jason's Salmon Florentine	breakfast-and-brunch	1 pound salmon fillet ; olive oil cooking spray ; sea salt and ground black pepper to taste ; 1 teaspoon dried basil ; 2 ½ tablespoons crushed garlic, divided ; ¼ cup heavy cream ; 25 leaves fresh spinach, or more to taste, divided ; ½ teaspoon salt ; ½ teaspoon ground black pepper ; ¼ teaspoon cayenne pepper ; ¼ cup shredded mozzarella cheese	25 mins	4	4 servings	251.6	2.2	Preheat the oven to 400 degrees F (200 degrees C). Spray salmon with olive oil and place in a baking dish. Season with sea salt, black pepper, basil, and 1 1/2 tablespoons crushed garlic. Combine cream, 12 spinach leaves, remaining crushed garlic, salt, black pepper, and cayenne pepper in a food processor. Blend until smooth and pour mixture over salmon in the baking dish. Cover with remaining spinach leaves and shredded mozzarella cheese. Bake in the preheated oven until cheese is melted and salmon flakes easily with a fork, 15 to 20 minutes.
Mom's Kimchi Egg	breakfast-and-brunch	2 tablespoons vegetable oil ; 1 cup kimchi, or to taste ; 2 large eggs, beaten	10 mins	2	2 eggs	207.5	2.6	Heat oil in a skillet or wok over medium heat. Cook kimchi in hot oil until softened, about 2 minutes; add eggs. Cook and stir eggs and kimchi together until the eggs are set, 2 to 3 minutes.
Keto Breakfast Coffee	breakfast-and-brunch	1 egg ; 2 tablespoons virgin coconut oil ; 1 tablespoon butter ; 2 cups hot coffee ; 1 pinch ground cinnamon	5 mins	2	2 1/2 cups (with froth)	207.5	0.3	Place egg, coconut oil, and butter in a blender. Add hot coffee; blend on low until combined, about 1 minute. Pour into a coffee cup and sprinkle cinnamon on top of the froth.
Italian Asparagus and Mushroom Frittata	breakfast-and-brunch	2 tablespoons extra-virgin olive oil ; 1 clove garlic, peeled ; ½ bunch asparagus, trimmed and cut into 1-inch pieces ; 1 (9 ounce) package sliced fresh mushrooms ; salt and freshly ground black pepper to taste ; ⅓ cup dry white wine ; 4 eggs ; ⅓ cup milk ; 3 tablespoons freshly grated Parmesan cheese, divided ; 1 tablespoon chopped fresh parsley	40 mins	4	4 servings	193.7	4.8	Preheat the oven to 350 degrees F (175 degrees C). Heat oil in an oven-safe skillet over medium heat and cook garlic until it starts to sizzle, about 1 minute. Add asparagus and mushrooms and cook until softened, 4 to 5 minutes. Season with salt and pour in white wine. Discard garlic. Mix eggs, milk, 2 tablespoons Parmesan cheese, parsley, salt, and pepper in a bowl. Pour into the skillet over the asparagus and mushrooms.; stir gently. Cook until eggs start to set, about 3 minutes. Sprinkle with remaining 1 tablespoon Parmesan cheese and transfer to the oven. Bake in the preheated oven until frittata has risen and is set, about 20 minutes. Cool slightly before serving.
Broccoli-Cheddar Frittata	breakfast-and-brunch	7 large eggs ; ¼ cup heavy cream ; 1 teaspoon smoked paprika ; salt and freshly ground black pepper to taste ; 2 tablespoons unsalted butter ; ½ cup chopped onion ; 1 ½ cups chopped fresh broccoli ; 1 cup frozen diced hash brown potatoes, thawed ; 1 cup shredded Cheddar cheese ; 4 slices bacon, cooked and crumbled	40 mins	8	8 servings	179.4	5.2	Position a rack in the center of the oven and preheat the oven to 400 degrees F (200 degrees C). Whisk eggs, cream, smoked paprika, salt, and pepper together in a bowl. Set aside. Melt butter in a 12-inch nonstick, oven-proof skillet over medium-high heat until bubbly. Add chopped onion and cook until softened, 1 to 2 minutes. Add chopped broccoli and cook, stirring occasionally, about 2 minutes. Add potatoes and cook, stirring occasionally, about 2 minutes. Lightly season vegetables with additional salt and pepper. Gently pat the vegetables into an even layer with the back of a spatula or spoon and turn off the heat. Sprinkle cheese over the vegetables, followed by bacon. Pour the egg mixture into the skillet and gently shake to eliminate any holes around the vegetables. Let the residual heat cook the eggs slightly, about 2 minutes. Bake in the preheated oven for 8 to 10 minutes. Check for doneness by using a knife to cut the center slightly. Eggs should not be runny enough to fill the cut. Allow to cool in the skillet for 5 minutes before serving.
Keto-Friendly Granola	breakfast-and-brunch	2 cups pecans ; 1 cup walnuts ; ¾ cup shredded unsweetened coconut ; ¼ cup sliced almonds ; 1 egg white, beaten ; 2 teaspoons stevia powder ; ½ teaspoon pink Himalayan salt	30 mins	16	16 servings	173.2	1.8	Preheat the oven to 350 degrees F (175 degrees C). Line a half sheet pan with parchment paper or use a Silpat® mat. Combine pecans, walnuts, almonds, and coconut a in large bowl. Pour egg white over the nuts and mix to coat nuts evenly. Sprinkle with stevia and salt. Mix again. Spread nuts out evenly in the prepared pan in one layer. Bake in the preheated oven for 20 minutes, watching closely to ensure coconut doesn't burn. Cool completely on the sheet pan. Transfer into airtight containers.
Savory Ricotta Tart	breakfast-and-brunch	1 tablespoon olive oil, or as needed ; ½ cup panko bread crumbs ; 1 tablespoon olive oil, or as needed ; 1 tablespoon finely grated Parmigiano-Reggiano cheese ; 2 large eggs ; ¼ cup chopped fresh basil ; 1 tablespoon chopped fresh flat-leaf parsley ; ½ teaspoon salt ; ¼ teaspoon freshly ground black pepper ; 1 pinch cayenne pepper, or to taste ; 1 pinch ground nutmeg ; 1 ½ cups ricotta cheese ; 1 ounce finely grated Parmigiano-Reggiano cheese ; 2 tablespoons finely grated Parmigiano-Reggiano cheese, or to taste ; 1 tablespoon olive oil, or to taste	1 hr 15 mins	6	1 tart	139.3	6.8	Preheat oven to 325 degrees F (165 degrees C). Brush the bottom of a springform pan with 1 tablespoon olive oil. Cook and stir bread crumbs and 1 tablespoon olive oil together in a skillet over medium heat until breadcrumbs are light golden, 1 to 2 minutes. Stir 1 tablespoon Parmigiano-Reggiano cheese into breadcrumbs; cook and stir until golden brown and toasted, about 1 minute more. Spread breadcrumbs out into the bottom of the prepared springform pan. Beat eggs in a bowl with a whisk until pale yellow, thick, and frothy. Add basil, parsley, salt, black pepper, cayenne pepper, and nutmeg; stir to combine. Whisk ricotta cheese and 1 ounce Parmigiano-Reggiano cheese into egg mixture. Drop cheese mixture by spoonfuls into the prepared springform pan and spread it evenly over breadcrumbs. Gently tap the pan against a work surface to settle the cheese layer. Sprinkle 2 tablespoons Parmigiano-Reggiano cheese and drizzle 1 tablespoon olive oil over the top. Bake in the preheated oven until set, 20 to 25 minutes. Run a paring knife around the side to release tart from springform pan. Cool in the pan until cool enough to handle; remove springform pan ring. Set oven rack about 6 inches from the heat source and preheat the oven's broiler. Line a baking sheet with a wire rack. Place tart on prepared baking sheet and bake in the preheated broiler until golden brown, 2 to 3 minutes.
Microwave Scrambled Eggs	breakfast-and-brunch	cooking spray ; 8 eggs ; salt and ground black pepper to taste	5 mins	4	4 servings	126.4	0.7	Spray a large glass bowl with cooking spray. Crack 1 egg into a small ramekin and then pour into the bowl. Whisk egg. Repeat with remaining eggs, whisking well after each addition. Cook eggs in a microwave oven for 30 seconds; remove from oven and stir. Continue cooking in 30-second intervals, stirring after each, until eggs are almost set, about 3 minutes total. Season with salt and pepper.
Low-Carb Keto Breakfast Muffins	breakfast-and-brunch	4 slices bacon, cooked and chopped ; 4 eggs ; ½ cup salsa (such as Pace®) ; ½ cup almond flour	50 mins	8	8 muffins	109.8	1.8	Preheat the oven to 350 degrees F (175 degrees C). Grease 8 muffin cups with cooking spray. Blend bacon, eggs, salsa, and almond flour together in a blender on medium speed until thoroughly combined, about 30 seconds. Pour mixture into prepared muffin cups. Bake in the preheated oven until a toothpick inserted into the center of a muffin comes out clean, about 30 minutes. Let cool 10 minutes before serving.
Sous Vide Egg Bites	breakfast-and-brunch	6 large eggs ; ½ cup cottage cheese ; 2 tablespoons heavy cream ; ½ teaspoon salt ; 6 (4-ounce) mason jars ; cooking spray	1 hr 10 mins	6	6 servings	108.3	1	Fill a large pot with water and place a sous vide immersion cooker into the water. Set temperature to 170 degrees F (77 degrees C) according to manufacturer's directions. Combine eggs, cottage cheese, heavy cream, and salt in a blender; mix until thoroughly blended, 15 to 20 seconds. Spray mason jars with cooking spray. Divide egg mixture between each jar. Screw on the lids until just barely tightened. Do not over-tighten as the jars can burst in the hot water. Submerge mason jars into the water bath and set timer for 55 minutes. When timer is up, remove jars to a cooling rack. If serving immediately, run a knife along the outer edge and invert onto a plate; you can also eat directly from the jar. Let any remaining jars cool, then refrigerate for up to 1 week.
Gluten-Free Coconut Protein Pancakes	breakfast-and-brunch	¼ cup coconut flour ; 1 scoop gluten-free protein powder (such as GNC Pro Performance® Isolate) ; 2 large eggs ; ½ cup 2% milk, or more to taste ; ¼ cup unsweetened coconut flakes ; ¼ cup miniature chocolate chips, or more to taste ; olive oil cooking spray ; 1 banana, sliced ; 1 teaspoon honey, or more to taste	21 mins	8	8 pancakes	100.4	8.7	Combine coconut flour and protein powder in a bowl. Whisk in eggs. Add milk, 1/4 cup at a time, mixing thoroughly, until batter is not too thick or too runny. Sprinkle batter with coconut flakes and chocolate chips; mix well. Grease a skillet with olive oil spray and place over medium-high heat. Fry banana slices until golden brown, about 3 minutes. Flip banana slices, add a drop of honey onto each one, and cook until caramelized, about 3 minutes. Transfer banana slices to a plate, keeping 3 in the skillet. Drop a large spoonful of batter over the banana slices in the same skillet. Cook until bubbles form and the edges are dry, 3 to 4 minutes. Flip and cook until browned on the other side, 2 to 3 minutes. Repeat with remaining banana slices and batter.
Air Fryer Turkey Breakfast Sausage Links	breakfast-and-brunch	1 (9.6 ounce) package turkey breakfast sausage links	15 mins	6	6 servings	74	0	Preheat the air fryer to 350 degrees F (175 degrees C). Place all 12 links in a single layer in the basket of the air fryer. Cook for 6 minutes.

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