Tag: meal prep

Caramelized Veggie Hash with Dill Scrambled Eggs

Caramelized Veggie Hash with Dill Scrambled Eggs

A great keto substitute for potatoes is daikon radish, and in this breakfast recipe, you’ll learn how to make a veggie hash with it. Top with scrambled or poached eggs for a wonderful vegetarian keto breakfast!

Sausage Gravy Egg Cups

Sausage Gravy Egg Cups

If you miss biscuits and gravy, try this keto version with a sausage bowl! This is great for meal prep and freezes and thaws well!

Western Roses

Western Roses

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A western omelet is one of my favorite things to order when I’m eating out for breakfast, but it’s not exactly convenient for my make-ahead breakfasts. And while egg cups are a thing that have been on the keto and paleo train for ages, I hate how they sometimes stick to my muffin tins no matter how much I grease them. My daughter likes to eat ham and cheese sandwiches every day for her school lunches, so we always have some deli ham around. I came up with the idea to use the ham as almost a sort of cupcake liner. They look like…flowers…when I put them in the muffin tins, hence the recipe title.

To get started, dice a small onion and a whole green pepper, and saute them with a tablespoon of butter until the onions get soft and begin to turn golden. While you’re doing that, line your muffin tins. To make 12 muffins, you’ll need 24 thin slices of deli ham. You’ll want them to just barely be able to hold their shape without falling apart. Place two slices in each muffin, making sure that if there are holes, they’re not aligned on top of one another. This will avoid most leakage. When it’s done, it’ll look something like this.

This doesn’t look at all suggestive, does it?

When the peppers and onions are finished, remove the pan from the heat and let them cool while you work on the eggs. Beat 8 eggs together with 1/4 cup of heavy cream, about 1/4 teaspoon of salt (a pinch more if your ham isn’t very salty), and white pepper to taste. Mix in the cooked vegetables. Ladle the egg mixture into each cup, filling about 3/4 of the way to the top of the tin (NOT the top of the ham!). Sprinkle them with 3/4 of a cup (about 3 ounces) of shredded sharp cheddar cheese.

Put them into a preheated 325-degree oven for about 10-15 minutes, until the eggs just start to set and the ham begins to brown a bit around the edges. Take them out of the oven and tent them with aluminum foil, being careful to leave room for the eggs to expand. You may want to spray the inside of the foil with cooking spray just in case. Put them back in the oven for another 10 minutes, then remove the foil and let them bake for another 5 minutes. In the end, you’ll end up with a breakfast that reheats well in the microwave, perfect for your work week.

Western Roses

A western omelet in a portable ham cup for your busy mornings.
Prep Time 15 mins
Cook Time 30 mins
Total Time 45 mins
Course Breakfast
Cuisine American
Servings 6
Calories 318 kcal

Ingredients
  

  • 1 tbsp butter
  • 1 small onion diced
  • 1 medium green bell pepper diced
  • 24 thin slices deli ham
  • 8 large eggs
  • 1/4 cup heavy cream
  • 1/4 tsp salt
  • white pepper to taste
  • 3 ounces shredded sharp cheddar cheese

Instructions
 

  • Preheat oven to 325 degrees.
  • In a large nonstick skillet, melt butter over medium heat. Add pepper and onion and saute until the onion starts to turn golden brown around the edges. Set aside to cool.
  • While the vegetables are cooking, line 12 muffin tin cups with 2 slices of ham each. Make sure that any holes in the ham are not aligned, so as to avoid leakage.
  • In a medium bowl, whisk together the eggs, cream, salt, and pepper. Add the vegetables. Ladle evenly into each muffin cup, being careful to not fill over the edges. Top each one with the cheese.
  • Put in the oven for 10-15 minutes, until the edges of the ham start to brown and the eggs begin to set. Remove the tins from the oven and tent them with aluminum foil, making sure that the foil does not touch the eggs and that you leave a bit of room for them to expand. You may want to spray the inside of the aluminum foil with cooking spray to make sure they don't stick.
  • Return them to the oven and cook for another 10 minutes. Remove the foil and bake for 5 minutes more, for a total of 25-30 minutes.
  • For one serving (2 muffins), macros are 318 calories, 5 grams net carbs, 20 grams protein, and 22 grams of fat.
Keyword breakfast, cheese, eggs, make ahead

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Instant Pot Texas Chili

Instant Pot Texas Chili

An authentic keto Texas chili with no tomatoes or beans.

Everything Bagel Frittata

Everything Bagel Frittata

Exit bagel, enter eggs! If you like a good everything bagel with lox, here’s a keto adaptation that turns it into a frittata.

Chicken and Cheese Enchiladas

Chicken and Cheese Enchiladas

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OMG, y’all. I started this whole thing on a complete whim because I was craving Mexican food hardcore. And yes, I know that 99% of my recipes start that way, but I seriously was not expecting it to be one of the best things I’ve ever made. There are some things I’ll try slightly differently next time, and if I like them, I’ll tweak the recipe a little. But holy crap, these are good. If you love cheese enchiladas, you won’t miss the tortillas at all.

Won’t miss the tortillas? Then what is that in the picture? Guys, it’s just deli chicken. Turkey would probably work too, but I wanted the flavor and texture of chicken. Get it fairly thickly-sliced, because too thin and it’ll fall apart. You’ll need 10 thick slices for this. You may want to get a few extra just in case they fall apart. It was probably around a pound and a quarter or so.

First, start with the sauce. If you’re busy or just feeling lazy, get one of those 8 ounce bags of Frontera red enchilada sauce. They’re good, fairly low in carbs, and nobody will judge. But if you want to do something different, make your own. It’s actually much easier than I though it would be, to be honest.

Put 4 dried guajillo chiles and 8 dried chiles de arbol in a saucepan and cover with 3 cups of chicken broth. Use one of those 4 cup boxes of chicken broth, because you’ll likely need a bit more of it later. Bring to a boil, then turn it down to a simmer and cook for 20 minutes, turning the peppers every five minutes or so, until they’re nice and soft.

When the chiles are soft, remove them from the pot, take off the stems, and toss them into a food processor. Pour the hot broth into a 2-cup measuring cup. If you have two cups, great. If not, add more chicken broth until it hits the 2-cup line, then put it into the food processor too. Next time, I’ll wait until my garlic is cooked and put it in there too. I just forgot this time. Whiz it up until it’s as smooth as you can get it. Chunks and seeds are unavoidable.

In the same saucepan, heat up 1 tablespoon of avocado oil and toast about a tablespoon and a half of minced garlic until it begins to turn golden. Put a fine mesh colander on top of the saucepan and pour the contents of the food processor into it, pressing down on the top with a wooden spoon to make sure all the liquid gets out. Discard the remaining pepper skins and seeds. Add a tablespoon and a half of apple cider vinegar and a half-teaspoon of salt. Continue to simmer and reduce for about 5-10 minutes, stirring frequently, then sprinkle a half teaspoon of xanthan gum over the top of the sauce, 1/4 teaspoon at a time, whisking until it’s incorporated. If it’s thick enough after the first 1/4 teaspoon, you can stop here, but if you like it thicker, you can add another one.

Pour half of the sauce into a 9×13 baking dish. In a medium bowl, combine 8 ounces of shredded sharp cheddar with 8 ounces of a good Mexican melting cheese (I used Chihuahua, but queso blanco or Monterey would also work). Put out your slices of chicken, put about 1/4 cup or so of the cheese into the middle of the slice, and roll it up. Place it seam side down in the sauce. Repeat this until all of the rolls are in the pan, then pour over the remaining sauce, sprinkle with any leftover cheese, and bake at 350 for 20-25 minutes. You may need to put the last two underneath the top 8, as pictured here.

I made this as a make-ahead meal for my lunches this week, so I waited until they were room temperature before I removed them from the pan. I’m not sure how they’d hold up if you were taking them right out for dinner, so if you try this, let me know! In the meantime, I’ll keep trying to figure out a good substitute for refried beans.

Chicken and Cheese Enchiladas

Your favorite Mexican treat with a keto twist!
Prep Time 1 hr
Cook Time 20 mins
Total Time 1 hr 20 mins
Course Main Course
Cuisine Mexican
Servings 5
Calories 515 kcal

Equipment

  • Food processor

Ingredients
  

For the Enchilada Sauce

  • 4 dried guajillo chiles
  • 8 dried chiles de arbol
  • 3-4 cups chicken stock Plus a little extra if needed
  • 1 tbsp avocado oil
  • 1.5 tbsp minced garlic
  • 1.5 tbsp apple cider vinegar
  • 1/2 tsp salt
  • 1/2 tsp xanthan gum

For the Enchiladas

  • 10 slices deli chicken or turkey breast sliced thickly
  • 8 ounces shredded Mexican cheese Chihuahua, queso blanco, or Monterey
  • 8 ounces shredded sharp white cheddar cheese

Instructions
 

For the Enchilada Sauce

  • Place dried chiles into a saucepan and pour 3 cups of chicken stock over it. Bring to a boil and then turn down to a simmer. Simmer for 20 minutes, turning the peppers every 5 minuts, until the peppers are soft. Remove them, pull off the stems, then place the softened peppers into a food processor.
  • Pour the remaining chicken broth into a 2 cup measuring cup. If it doesn't make it to the 2 cup line, add enough to get it there. Put the 2 cups of broth into the food processor, and process until as smooth as possible.
  • While the chiles are processing, heat up the avocado oil and saute the garlic in it until it begins to turn golden brown, about 1 minute. Place a fine mesh colander over the saucepan and pour the contents of the food processor into it, pressing down on the chunky stuff until most of the liquid is in the pot. Discard the remaining pepper skins and seeds.
  • Add the apple cider vinegar and salt to the pot and continue to simmer until it's reduced slightly, about 5-10 minutes. Sprinkle the xanthan gum over the top of it and whisk until smooth and thickened. You should end up with a cup of sauce total. Turn it off and pour it into the measuring cup you used for the broth.

For the Enchiladas

  • Preheat the oven to 350 degrees.
  • Pour half of the sauce into a 9×13 inch baking dish. Mix the shredded cheeses together in a mixing bowl. Put about 1/4 cup of the cheese mixture into the center of a chicken slice and carefully roll it. Place each roll seam side down into the sauce. Repeat until all of the slices are filled. Pour the remaining sauce over the rolls, and sprinkle with the remaining cheese.
  • Bake at 350 degrees for 20-25 minutes.
  • Macros for 2 enchiladas: 515 calories, 1 gram of net carbs, 50 grams of protein, 34 grams of fat.
Keyword cheese, chicken, keto, low carb, main dish, make ahead, Mexican

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Erin’s Keto Instant Pot Italian Wedding Soup

Erin’s Keto Instant Pot Italian Wedding Soup

A comforting keto Italian soup made in the Instant Pot, with Miracle Rice instead of pasta. Perfect for meal prep!