keto burrito recipeEveryone loves a good burrito. They’re hearty, filling, and you can stuff them with whatever you’re in the mood to eat. Wrap them up, and they make a convenient and flavorful meal on the go. Can you have burritos when you’re keto, though?

When you’re keeping your carbs low, good burritos can seem out of reach. Traditional flour tortillas send your carb counts through the roof, and inflammatory grains drain you of all of your energy. Other store-bought tortilla options are either just as carby, they have questionable ingredients, or they simply just don’t hold up.

We found a way. This keto burrito recipe has all of the flavor you’re looking for, without the carb-loaded carrying case. Instead, we use a thin, crepe-like egg pancake that compliments any burrito ingredient combination you can dream up.

Here’s how to make it.

Keto Burrito Recipe

Servings: 1-2

Time in the kitchen: 15 minutes

keto burrito recipe

 

Ingredients

  • Primal Kitchen® Avocado Oil Spray
  • 2 Tbsp. Primal Kitchen Avocado Oil, separated
  • 6 eggs
  • ¾ cup shredded cheese of choice
  • 1 tsp. water
  • ½ cup thinly sliced red bell pepper
  • ½ cup thinly sliced yellow bell pepper
  • 2/3 lb. thinly sliced flank steak
  • 1 tbsp coconut aminos
  • squeeze of lime
  • ½ tsp. chili powder
  • ½ tsp. onion powder
  • ½ tsp. cumin
  • ¼ tsp. salt
  • ¼ tsp. pepper
  • Additional toppings: sliced avocado, shredded lettuce, salsa

Directions

To make the wraps:

Spray your seasoned cast iron pan with the avocado oil spray. Preheat your oven to 350 degrees Fahrenheit and place the pan in the oven for 10-12 minutes. In a bowl, combine 2 eggs and ½ tsp. water with a pinch of salt and pepper and whisk together with a fork.

keto burrito recipeOnce the pan is quite hot, place the hot pan on your stovetop and heat over medium-high heat. Swirl 1/2 tablespoon of avocado oil in it and then quickly add the egg mixture to the pan and spread it out if necessary with a rubber spatula. As the edges of the egg begin to set, tilt the pan slightly while pulling up the egg from the edges with a spatula. This will allow the raw egg in the middle to fill the spaces in the pan so it can set.

Allow the egg to cook until it is almost set, continuing to periodically run the spatula under the edges of the egg. Using your spatula and hand, carefully flip the omelette tortilla over and allow it to cook for another 15-30 seconds. Remove the omelette from the pan and repeat using another ½ tablespoon of oil, and the mixture of 2 eggs, ½ teaspoon of water and a sprinkle of salt and pepper.

keto burrito recipe

Set the tortillas aside and wipe out any excess egg from the pan.

To make the cheesy eggs:

Whisk together the remaining 2 eggs and the shredded cheese along with a pinch of black pepper. keto burrito recipeAdd ½ tablespoon of oil around the cast iron pan and swirl it around the pan. Quickly add the egg and cheese mixture to the pan and agitate it with a spatula. Continue to move the egg and cheese mixture around the pan as it cooks until a cheesy scramble forms. Remove from the pan and chop up into pieces.

keto burrito recipe

To make the steak:

Remove any bits of egg from the pan and add the last ½ tablespoon of oil. Add the bell pepper and saute for 2-3 minutes, or until slightly softened. Toss the flank steak in the spices and add the slices to the pan. Use tongs to move the sliced steak around the pan to encourage browning. Add the coconut aminos and lime and continue cooking until the steak reaches your desired doneness.

keto burrito recipe

Arrange the burritos by placing a few slices of steak and peppers in the center of the egg tortilla, and some of the cheesy eggs next to them. Top with additional toppings like shredded lettuce, sliced avocado and salsa. Carefully wrap up the 2 tortillas and slice them so you have 4 burrito portions.

keto burrito recipe

keto burrito recipe

Tips:

The “tortillas” for this burrito are a thin omelette that’s almost crepe-like. The key to the omelette not sticking is to use a very hot pan. We like to use a preheated seasoned cast iron pan for this. When you place the preheated pan over the flame on the stovetop, you swirl some oil around the pan and then quickly add your egg mixture. Adding the egg to the oil right away will help create a sort of non-stick seal so the egg tortilla stays together and in one piece.

The burritos are filled with a cheesy egg scramble and sautéed steak and peppers for a super filling and satisfying meal. Fill your burritos with your favorite toppings – we like lettuce, avocado and salsa. The egg tortillas are fairly delicate so be gentle while working with them.

Nutrition Information (per burrito half):

Calories: 408
Total Carbs: 6 grams
Net Carbs: 5 grams
Fat: 29 grams
Protein: 31 grams

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In a perfect world, we’d all sit down every morning to a leisurely, healthy breakfast. In the real world, however, we’ve all done our share of eating breakfast in our cars, on the bus, or at our work stations Sometimes, where you eat the breakfast you grabbed on your way out the door can’t be helped. What can be helped, however, is what you eat. Keep in mind that while omelet muffins are perfect for breakfast on the go, they’d also be great for a weekend brunch. Double the recipe and make a dozen. Then, make time to sit down with family or friends and enjoy the type of long, leisurely breakfast that’s so hard to come by during the week.

The beauty of these omelet muffins? What you mix in for added flavor is up to you. Anything you love adding to an omelet—diced vegetables, meat, and some cheese if you’re so inclined—you can add to this recipe to create your own personal omelet muffin.

Servings: 12 muffins

Prep Time: 15 minutes

Cook Time: 40 minutes

Ingredients:

  • 10 Large Eggs
  • 6 oz. Bacon (Cooked)
  • 1 cup chopped Red Bell Pepper
  • 1/4 cup Shredded Cheese
  • 2 Tbsp. Coconut Milk or Cream
  • 2 Tbsp. Chopped Cilantro
  • Pinch of Black Pepper
  • Primal Kitchen® Avocado Oil Spray

Instructions:

Preheat your oven to 350 degrees Fahrenheit. Arrange the bacon on a parchment covered sheet pan and bake for 20-30 minutes, until it reaches the doneness of your liking. Allow the bacon to cool and chop or crumble it into small pieces.

Whisk the eggs and coconut milk/cream together in a large bowl. Add in the chopped bacon, chopped bell pepper, cheese, cilantro and black pepper. Mix together until well combined.

Spray a set of 12 muffin tins with avocado oil spray. Ladle the egg mixture into each of the tins, about 2/3-3/4 of the way full. Bake for 18-20 minutes, or until they are slightly puffed up, yet firm to the touch. Remove from the oven. and allow them to cool slightly before removing them from the muffin tin. The egg muffins will deflate slightly as they are cooling.

Nutritional Information (per muffin):

  • Calories: 138
  • Total Carbs: 1 grams
  • Net Carbs: 1 grams
  • Fat: 11 grams
  • Protein: 11 grams

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The post Primal + Keto Omelet Muffins appeared first on Mark’s Daily Apple.

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As I mentioned in last week’s Success Story post, I’m unveiling something new today—a new cooking series I call “Primal + Keto Cooking Made Easy.” My co-author for the Keto Reset cookbooks and leader of the Keto Reset Facebook group, Dr. Lindsay Taylor and I are in the kitchen preparing a great set of Primal and keto recipes you can easily make for your own enjoyment. We’ve got everything from snacks to dinners on the docket, so join us each Monday morning.

(And for your success story fans out there, we’ll be back with more this July. In the meantime, check out our archives—and submit your own story for Mark’s Daily Apple here.)

Without further ado, let’s get right to it. Check out this introduction Lindsay and I put together for the cooking series, and keep reading to see our first Primal+keto snack video below. I’m excited to share this project today.

Today Lindsay and I are kicking things off in the series with one of *my* favorite Primal snacks (which also happens to be totally keto-friendly): deviled eggs.

Here’s an expert tip: make more than you think you’ll need. These tend to disappear—even if you’re the only Primal type in the house. And, yes, it doesn’t get much simpler than this crowd-pleasing classic, but it just goes to show how easy great keto eating can be. Enjoy, everybody!

Deviled Egg Recipe

Ingredients:

 


Instructions:

Place your eggs in a pot and cover with cold water by 1 inch. Bring to a boil over medium-high heat, then cover, remove from the heat and set aside for 10 minutes.

Drain, cool in ice water and peel.

Slice eggs in half lengthwise. Remove the yolk to a small bowl with a spoon and place the egg whites on a plate.

Mash the yolks with a fork and add the mayonnaise, mustard, salt and pepper. Stir everything together.

Use a spoon to add a portion of the deviled egg mixture back into the hole of each egg white. Sprinkle on paprika for garnish.

Thanks for stopping in, everybody. Be sure to join us next Monday for more Primal +Keto Cooking Made Easy. Have an awesome week!

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Hearty breakfasts don’t have to be heavy carb fests, and this recipe proves it. Eggs and bacon meet the veggie powerhouses of sweet potato and Brussels sprouts in this dish. It’s a hash that’s so much more than the traditional white potato mush many of us grew up with.

Bright, flavorful, and rich, this recipe brings it all to the table and makes a great brunch (or dinner) any day of the week. Enjoy!

Servings: 4

Prep Time: 15 minutes

Cook Time: 75 minutes

Tips:

Cast iron is a great way to prepare the sweet potatoes in this dish, but if you don’t have a cast iron pan, toss the sweet potato cubes in the bacon fat and avocado oil mixture and roast them on a sheet pan like the Brussels sprouts are.

To get perfect sunny-side up eggs, watch the edges of the egg whites as they are cooking in the pan. The egg whites should start bubbling very gently as they turn from clear to white. Once the egg whites are nearly opaque, cover the pan with a lid and reduce the heat. Continue cooking until the egg yolk reaches your desired consistency. If you like your egg yolks very runny, you may not even need to cover the pan at all.

If you don’t have a lid that will fit over your cast iron pan, use the underside of a sheet pan.

Ingredients:

  • 6 slices thick Applewood bacon
  • 1 lb. Brussels sprouts (about 3.5 chopped cups)
  • 3 cups cubed sweet potatoes, ¾”-1” in size
  • 2.5 Tbsp. bacon fat
  • 1 Tbsp. Primal Kitchen® Avocado Oil
  • 4 eggs
  • Pinch of salt and pepper
  • 2 cups baby arugula
  • 1-2 sprigs of fresh thyme, for garnish

Directions:

Preheat the oven to 375 ºFahrenheit. Lay the bacon slices out on a parchment-covered sheet pan and bake in the oven for about 25 minutes until they’re golden. Set aside the slices and pour the reserved bacon fat into a small cup or jar.

Slice the Brussels sprouts in half lengthwise and toss them in one tablespoon of bacon fat until all sides of the vegetables are coated. Lay the Brussels sprouts cut side down on a sheet pan (use the same sheet pan you baked the bacon on if you’d like). Roast the Brussels sprouts for 25-30 minutes. The undersides of the vegetables should be golden brown.

While the Brussels sprouts are roasting, add 1 tablespoon of Primal Kitchen Avocado Oil to a seasoned cast iron pan and place it in the oven to heat for about 15 minutes. Cut off the ends of the sweet potatoes and peel them. Slice the sweet potatoes into ¾”-1” rounds or slices and make cubes out of them. Toss the cubes with a tablespoon of bacon fat and a pinch of salt and pepper. Carefully remove the cast iron pan from the oven and pour the sweet potatoes into the pan. Arrange the cubes so they are in a single layer and not overlapping. Place the pan back into the oven for 25 minutes, then remove the pan and flip the sweet potatoes over. Roast for an additional 15-20 minutes or until they are soft and begin to brown. Carefully remove the sweet potatoes from the pan and set them aside.

Place the cast iron pan on the stovetop and add an additional ½ tablespoon of bacon fat. Heat the pan over medium heat for 1-2 minutes. Crack the eggs into the pan one at a time so they have their own space in the pan and are not touching one another. Depending on the size of your pan, you may need to cook 2 eggs at a time. Allow them to cook and bubble for 30-45 seconds or until the outer parts of the egg whites start to set (this time will depend on how hot your pan is). Reduce the heat to medium-low and cover the pan with a lid. Cook for an additional minute or so, or until the egg white is fully set and the yolk is cooked to your liking. Remove the pan from the heat and allow the eggs to cool for a few minutes before using a spatula to remove the eggs. If you prepared 2 eggs the first time around, repeat these steps with the second batch of eggs.

Chop the bacon slices and gently combine the pieces with the Brussels sprouts and sweet potatoes. Arrange some baby arugula in a serving dish or the cast iron pan, and spoon the vegetable mixture on top. Carefully lay the eggs on top of the vegetables. Remove some leaves from a sprig of thyme and garnish the dish with the thyme and a sprinkle of black pepper.

Nutritional Information (per serving):

  • Calories: 373
  • Net Carbs: 25 grams
  • Fat: 22 grams
  • Protein: 16 grams

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The post Brussels Sprouts, Bacon & Sweet Potato Hash with Eggs appeared first on Mark’s Daily Apple.

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Breakfast: it’s perhaps the menu with the most stumbling blocks for those living low-carb. Eggs are great, but—let’s face it—get old without some variety. At times we may find ourselves missing the traditional breakfast classics we might have enjoyed at one point—even when we know they don’t fit our current health goals.

But who said keto was about deprivation? Not us, for sure. With a huge array of keto-friendly classic recipes, we’re hellbent on showing the world just how great keto eating can be—with real food, full flavor and no compromises. So, back to breakfast now…. We dare you to bring this savory keto waffle breakfast sandwich to work—and see just how many people you convert.

Enjoy—and be sure to check out this week’s giveaway with our friends at Birch Benders (below)!

Servings: 2 sandwiches

Time In the Kitchen: 30 minutes

Ingredients:

  • 3/4 cup Birch Benders Keto Pancake and Waffle Mix
  • 1/2 water
  • 1 tbsp coconut oil
  • 2 eggs
  • 3 slices bacon
  • 2 sandwich slices of cheddar (or cheese of choice)

Instructions:

Mix Birch Benders Keto Pancake and Waffle Mix with water and coconut oil according to package instructions.

Grease mini waffle iron with Primal Kitchen® Avocado Spray Oil. Pour batter into waffle iron and cook according to iron instructions.

While mini waffles are cooking (or before), scramble 2 eggs in small skillet.

Cook 3 strips of bacon (in oven at 400 ºF/205 ºC).

When mini waffles are done, let cool slightly on plate or cooling rack.

When cooled, top two of the waffles with cheese slices, 1 1/2 bacon strips each, and divided scrambled egg. Top with the remaining two mini waffles to make 2 sandwiches.

For a little extra spice, add Primal Kitchen Chipotle Lime Mayo. Now dig in….

Now For the Giveaway…

Have we won you over yet to Birch Benders easy and incredible mixes? (They have a paleo version, too, btw.)

Just follow @marksdailyapple and @birchbenders on Instagram and comment on today’s MDA Instagram giveaway photo with your favorite keto recipe.

One lucky (random) winner will score a Primal Kitchen package worth $100: Vanilla Collagen Fuel, Classic Mayo, Chipotle Lime Mayo, Ranch Dressing, Green Goddess Dressing, and Caesar Dressing.

Good luck—and bon appetit!

Nutritional Information (per sandwich):

  • Calories: 415
  • Net Carbs: 6.6 grams
  • Fat: 32.6 grams
  • Protein: 22 grams

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Warm, hearty, healthy dishes are seriously calling to me right now. Maybe it’s the cooler weather, maybe it’s the fact that I’ve been training for a half marathon and, well, more miles always make me hungry (and I know I’m not alone). Actual footage of me after a recent long training run: via GIPHY Or maybe, just maybe, it’s the fact that Brooks Running offered the blog ambassador team (which includes us!) this recipe for huevos rancheros from Hansons-Brooks athlete Brendan Gregg. Brendan took eighth place at the 2016 Olympic Trials in the 10k, so if he’s saying it fuels his…

The post Eat Like a Pro Runner With This Huevos Rancheros Recipe appeared first on Fit Bottomed Girls.

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These aren’t fried eggs, nor are they scrambled. The eggs in these tacos are just slightly set, with a warm, runny yolk that is barely scrambled into the whites. Slide one of these gently cooked eggs into a warm tortilla, top with cool avocado and lime and slices of jalapeno and you’ve got the perfect breakfast taco. Although these egg tacos are delicious for dinner, too.

The main reason to gently scramble an egg is that it tastes delicious. The whites are fully cooked, but the yolk is runny, which gives the egg a soft and creamy texture. The second reason to gently scramble an egg, rather than whisk it all together and cook it over high heat, is that the cholesterol stays intact. Meaning it’s not oxidized, which is a healthier way to enjoy eggs.

These egg tacos are a delicious alternative to meat tacos. They’re perfect with a simple topping of avocado, cilantro and jalapeno, but feel free to pile on fresh tomatoes or salsa, too.

Servings: 4 tacos

Time in the Kitchen: 20 minutes, plus time to make tortillas

Ingredients

  • 3 avocados, cut into small chunks
  • 2 teaspoons fresh lime juice (10 ml)
  • ½ cup finely chopped red onion, divided (120 ml)
  • 4 eggs
  • ½ cup finely chopped cilantro (120 ml)
  • 2 jalapeno peppers, sliced
  • Salt, to taste
  • Tortillas of your choice*

*About the tortillas… Three choices include Primal TortillasCassava Flour Tortillas, or (in the spirit of a Primal compromise or for non-Primal family members) a Corn Tortilla.

Instructions

In a medium bowl, gently mix together the avocado and lime. Add salt to taste. Set aside.

Add a little avocado oil or butter to a small saucepan over medium-low heat. Add about a tablespoon of red onion, and cook for 2 to 3 minutes until the onion softens slightly.

Crack one egg into the hot pan with the onion. Use a spatula to break the yolk and gently stir it once or twice into the white, but don’t scramble the yolk fully into the egg white. Let the egg cook for 1 to 2 minutes until the bottom and white of the egg begins to set but the yolk is still soft.

*Another way to gently scramble eggs is to separate the whites and yolks. Add the egg white to the pan first and cook it for several minutes, then add the yolk for the last minute of cooking.

Slide the egg and red onion into a warm tortilla. Sprinkle cilantro on top. Top with avocado and a few slices of jalapeno.

Macros (without tortilla):

  • Calories: 331
  • Fat: 27.5 grams
  • Protein: 10 grams
  • Carb: 5.5 grams

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