Early Riser, Healthy, Recipes

Keto Friendly Breakfast Casserole

Keto Friendly Bacon, Egg, and Spinach Breakfast Frittata Casserole is the perfect quick and easy make-ahead, meal-prep breakfast that is sure to please any crowd!

I love making frittatas; combining a bunch of ingredients that pair well together, whisking in eggs and then throwing in the oven to bake. This recipe is basically a LARGE frittata that is perfect to serve at any family gathering or brunch! It is also great to make on the weekend for meal prep! Then portion out your breakfast for the week and you just like that, breakfast is all taken care of!

This recipe is highly customizable, so you can change out the type of cheese, peppers and even the bacon.  You can make whatever combination you like, maybe sausage or ham instead of bacon. Simply use what you have on hand to make it easy!

Just follow these easy steps!

  1. Sauté the veggies and spinach.
  2. Preheat the oven to 350 degrees. 
  3. Create the first layer by adding the sautéed spinach and veggies to the bottom of a baking dish.
  4. Whisk the eggs and egg whites in a small bowl
  5. Pour over the veggies. 
  6. Sprinkle cooked, crumbled bacon and shredded cheese over the top. 
  7. Bake for 25 minutes.

Ingredients

  • 2 eggs
  • 1 1/2 cups egg whites – You can use 8-10 eggs if you don’t want to use egg whites.
  • 2-3 cups fresh spinach, roughly chopped
  • 6 slices bacon cooked and crumbled
  • 1 cup sliced mushrooms
  • 2 cloves garlic, minced
  • 1/2 cup chopped red onion
  • 1/2 chopped green pepper
  • 1/2 chopped red pepper
  • 1 1/4 cup shredded cheddar cheese
  • salt and pepper to taste

Instructions

Preheat the oven to 350 degrees. 

Spray a 9×13 baking dish with cooking spray.

Place a skillet on medium-high heat. Add the chopped veggies (excluding the spinach) to the pan. Sautee for a few minutes until the veggies are soft.

Add spinach to the pan, and saute until slightly wilted. 

Add the veggies and spinach to the bottom of the baking dish. Spread the veggies throughout the dish.

Whisk the egg whites and eggs in a small bowl. Season with salt and pepper. 

Pour the egg mixture over the veggies.

Create an additional layer by adding the crumbled bacon and shredded cheese.

Bake for 20-30 minutes.

Remove from the oven. Allow to cool before serving

Recipes, Soups

Keto Friendly Stuffed Pepper Soup

This Keto Friendly soup is made with basic ingredients like ground sausage, peppers, tomatoes and cauliflower rice. It’s a delicious soup everyone will love!

Keto stuffed pepper soup is packed with veggies and flavor plus it’s ready in 30 minutes! 

When you’re craving stuffed peppers but don’t want all the work of making them, this easy stuffed pepper soup recipe is your answer! It’s hearty, full of vegetables, and a cozy meal for cool nights.

Ingredients

  • 1 tbsp Olive oil
  • 1 medium yellow onion, diced
  • 2 cloves Garlic (minced)
  • 1 lb Ground Italian sausage 
  • 3 medium Bell peppers (diced)
  • 1 14.5-oz cans Diced tomatoes with green chiles (with liquid, do not drain)
  • 1 14.5-oz cans Diced tomatoes with basil, oregano & garlic (with liquid, do not drain)
  • 1 29-oz can Tomato sauce
  • 4 cups Beef broth
  • 1 tbsp Italian seasoning
  • 1 tsp paprika
  • 1 tsp red pepper flakes
  • ¼ cup red wine such as Scout and Cellar Bookbinder Apprentice Red Wine
  • 1 tbsp sugar
  • Salt & Pepper to taste
  • 12 oz Cauliflower rice (fresh or frozen) or white rice

Instructions

Heat olive oil in a dutch oven over medium-high heat, until shimmering. 

Add the ground beef. Cook, breaking up with a spatula, for 8-10 minutes, until browned. Remove meat from the pot, adn set aside. 

Wipe the pot with a paper towel and add olive oil. 

Add the onion and minced garlic and saute for about a minute, until fragrant. Then add the paprika and red pepper flakes, stir and saute for another minute. 

Add the bell peppers and saute for about a minute, until fragrant.

Add sausage, diced tomatoes, tomato sauce, broth and Italian seasoning. Bring to a boil.

Add the red wine and sugar, stirt. 

Reduce heat and simmer for about 10-15 minutes, until the peppers are tender.

Add the cauliflower rice. Cook for 3-4 minutes, until cauliflower rice is tender.

Add salt and pepper to taste.

Blogs, Recipes

DELICIOUS RATATOUILLE

It’s ratatouille season! 

Ratatouille is a classic summer French style stew, it’s fun to say and even has an adorable Disney movie named after it!

Ratatouille is packed with summer vegetables: tomatoes, eggplant, zucchini and bell peppers and it’s pretty easy to make!

With a little imagination, there are endless ways to serve ratatouille. For Sunday dinner, toss it with pasta or alongside grilled chicken or fish. Or for an easy weeknight dinner, serve with a dollop of goat cheese or with a fried egg on top. It’s even tasty straight from the fridge as a snack (it’s delicious cold)! Seriously the possibilities are limitless! 

For the tomatoes, I love the brand Pomi! They only have one ingredient: TOMATOES! You can find Pomi chopped tomatoes in the canned vegetable aisle. Pomi is usually on the top shelf. 

Looking for wine to pair with Ratatouille? Scout & Cellar 2018 VEINTE MALBEC, Lush and fruit-forward with blueberry, black plum and wildberry jam balanced by mocha on a fresh, well-structured frame with round tannins and a lingering finish. DELICIOUS!

INGREDIENTS

  • 26.46 oz Pomi Chopped Tomatoes
  • 14.5 oz Diced Tomatoes, drained
  • 1 medium eggplant, diced into cubes
  • 1 large red, orange, or yellow bell pepper, cut into ¾ squares
  • 2 medium zucchini , diced into ½-inch cubes
  • 5 tablespoons + 1 teaspoon extra-virgin olive oil, divided
  • ¾ teaspoon fine sea salt, divided, more to taste
  • 1 medium yellow onion, chopped
  • 4 cloves garlic, pressed or minced
  • ¼ cup chopped fresh basil
  • ¼ teaspoon red pepper flakes, more or less to taste
  • ¼ teaspoon dried oregano
  • Freshly ground black pepper, to taste

INSTRUCTIONS

Preheat the oven to 425 degrees Fahrenheit 

Line two large, rimmed baking sheets with parchment paper for easy clean-up, if desired.

On one baking sheet, toss the diced eggplant with 2 tablespoons of the olive oil until lightly coated. Arrange the eggplant in a single layer across the pan, sprinkle with ¼ teaspoon of the salt, and set aside.

On the other baking sheet, toss the bell pepper, and zucchini 1 tablespoon of olive oil and ¼ teaspoon salt. Arrange the vegetables in a single layer. 

Place the eggplant pan on the middle rack and the other vegetables on the top rack. Set the timer for 15 minutes.

Meanwhile, warm 2 tablespoons of the olive oil in a large Dutch oven or soup pot over medium heat. 

Add the onion and ¼ teaspoon salt. Cook, stirring occasionally, until the onion is tender and caramelizing on the edges, about 8 to 10 minutes.

Add the garlic, stir, and cook until fragrant, about 30 seconds. 

Add the tomatoes, and use a wooden spoon to stir any browned bits stuck to the bottom of the pan into the mixture. Reduce the heat to medium-low, or as necessary to maintain a gentle simmer.

Once 15 minutes are up, remove both pans from the oven, stir, and redistribute the contents of each evenly across the pans. This time, place the eggplant on the top rack and other vegetables on the middle rack.

Bake until the eggplant is nice and golden on the edges, about 10 more minutes (the eggplant will be done sooner than the rest). Remove the eggplant from the oven, and carefully stir the eggplant into the simmering tomato sauce.

Let the zucchini and bell pepper pan continue to bake until the peppers are caramelized, about 5 to 10 more minutes. Then, transfer the contents of the pan into the simmering sauce. Continue simmering for 5 more minutes to give the flavors time to combine.

Remove the pot from the heat. Stir in 1 teaspoon olive oil, the fresh basil, dried orengo and red pepper flakes. 

Season to taste with additional salt and black pepper.

Serve in bowls, with additional chopped basil, or black pepper on top (all optional). 

Like all stews, this ratatouille’s flavor improves as it cools. It’s even better reheated the next day. Ratatouille keeps well in the refrigerator, covered, for 4 days, or for several months in the freezer.

http://www.scoutandcellar.com/whiskawaykitchen