Breakfast “Cupcakes”

I’ve been watching Cupcake Wars and it’s gotten the better of me. ????

I stuffed a keto waffle into a muffin tin, added a chopped up breakfast sausage, a scrambled and seasoned egg, and topped with a little aged cheddar and seasoned salt, then baked at 350 degrees for 20 minutes. So much deliciousness in a handy little package!

Want some frosting on that cupcake? Here’s a basic cream cheese frosting that’s not sweet, so it’s good for savory cakes. Make it just before serving. Feel free to get creative with this, too!

  • Whip 1 cup heavy cream until soft peaks form.
  • Add one 8-oz block of softened cream cheese.
  • Beat on high until the frosting becomes stiff.
  • Fold in a pinch of salt.

Keto Waffles

These are so easy, and they can be jazzed up by adding different flavors and add-ins.

For my basic version, simply scramble an egg, mix in 2 tbsp almond flour or 1 tbsp coconut flour and 1/2 cup mozzarella cheese, then pour half the batter into a mini waffle maker (I have a Dash) to make each of two waffles. Easy peasy! 🙂 You can also season the batter with your favorite sweet or savory spices. Add Italian herbs to make little pizzas! Want to go hard-core carnivore? Skip the flour entirely. You’re only limited by your imagination.



Cheesecake is my all-time favorite dessert, and it’s so easy to make primal and keto. This is a combination of two different cheesecake recipes, one for the crust and another for the filling. It’s my go-to basic cheesecake recipe.


  • 1 cup chopped nuts
  • 1 egg white
  • 2 tbsp golden monkfruit sweetener
  • 4 packages (8 oz each) cream cheese, softened
  • 4 eggs
  • 1 cup classic monkfruit sweetener
  • 1 tsp vanilla extract


  • Preheat oven to 350.
  • Beat egg white until all frothy, then add nuts and golden monkfruit and mix until well incorporated.
  • Butter or spray a 9″ springform pan. Spread nut mixture to cover the bottom of the pan (it will be very thin).
  • Bake crust at 350 for 10 minutes. Let cool and lower oven temp to 325.
  • Beat cheese, classic monkfruit and vanilla until well blended. Add eggs one at a time and mix just until incorporated.
  • Pour cheese mixture into pan on top of crust. Bake for one hour or until middle of cheesecake is almost set.
  • Let cool completely on counter.
  • Chill uncovered in fridge for 4 hours.

Pumpkin Pecan Cheesecake


16 Ounces Cream Cheese (room temperature)
1 & 1/2 Cup Chopped Pecans
1/2 Cup Canned Pure Pumpkin
3 Eggs Room Temperature
1 Egg White
1 Cup Lakanto Classic Monkfruit Sweetener
2 Tablespoons Lakanto Golden Monkfruit Sweetener
2 Teaspoons Cinnamon
1/2 Teaspoon Ginger
1/2 Teaspoon Nutmeg

Preheat oven to 350*F
In a small mixing bowl combine the cinnamon, nutmeg, and ginger.
In a medium mixing bowl add 1 egg white and then whisk until completely foamy.
Add the Pecans to the Egg White and then mix thoroughly.
Season the pecan and egg mixture with 1 Teaspoon of the pumpkin Spice mix and the Golden Monkfruit.
Press the crust mixture into the bottom of a 9-inch springform pan and spread evenly. This will produce a rather thin crust that should be about 1/8″ thick all around. Bake the crust for about 10 minutes at 350*F and then remove immediately and set on the counter.
In a large bowl, beat the Cream Cheese until evenly whipped.
Add Pumpkin, 3 Large Eggs, 1 Cup Classic Monkfruit Sweetener, 2 teaspoons of the pumpkin spice mixture. Blend until evenly whipped.
Grease the sides of the Springform Pan before you spoon the cheesecake batter in, and spread evenly across the pan.
Bake cheesecake at 350*F on the middle rack for approximately 45 minutes. Keep an eye on it though throughout the cooking process. The batter will be a little runnier at first than a normal chcheesecake batter due to the added pumpkin, but it will firm up.
Remove from the oven and set on the counter to cool for about 20 minutes before placing in the refrigerator uncovered to cool for at least 4 hours (overnight preferably), then you can wrap or cover the cheesecake as you wish.


Pulled Pork

Pulled pork is one of my favorite things ever! So easy, too. I put a frozen pork butt (shoulder) in my Instant Pot with a cup of water, sea salt and smoky chili lime seasoning for 30 minutes per pound. Then I take out the meat, trim any fat I don’t want, shred it with 2 forks, and put it back in the pot with the juices and some added BBQ sauce so it stays juicy hanging out in the fridge (dried out pulled pork is no bueno). That’s all there is to it!


Protein Iced Coffee that’s Better than Starbucks!

Starting my day as I always do – with an iced coffee that contains 32 g protein (a mix of whey, casein and collagen). I put some ice in my shaker cup, pour in 10 oz freshly brewed coffee, add a scoop of BSN Syntha-6 Chocolate Cake Batter (or any flavor you want, any brand you like) and a scoop of Primal Kitchen Grass-fed Collagen Peptides, shake, and top it off with more ice. So much better than Starbucks!!!

I use a combination of whey and casein proteins to get the branched-chain amino acids (BCAAs) I need to feed my muscles over the course of several hours. The collagen doesn’t help build or maintain muscle, but it is essential for healthy hair, skin, nails, joints, etc. We need more of both types of proteins as we get older, so I start the day supplementing both. I’ve never been a breakfast eater but love a big iced mocha in the morning, so this is a great way to start each and every day.


Cauliflower Pancakes

For someone who always hated cauliflower, it’s amazing how I eat these pancakes almost every day! I make them a couple of different ways: sweet and savory. They’re both delicious.

I start with ricing a whole head of cauliflower (or you can use riced cauliflower in a bag) and mixing it with 2 eggs and some sea salt. Then I divide the mixture into 4 equal servings and refrigerate 3 of them. I fry up one slice of bacon extra crispy, remove the bacon from the pan and add the cauliflower mixture to the bacon grease, patting it into a round pancake shape. I let it cook until the edges are brown and it slides easily in the pan, then flip it over and let it cook on the other side for a bit.

Half of the time it falls apart spectacularly, but it doesn’t matter – it still works out great! I put it on a plate and top with the bacon.

If I want sweet, I’ll add some more bacon, pulled pork or breakfast sausage and some sugar-free maple syrup (I like Lakanto).

If I want savory, I love to add a scrambled egg, guacamole and sprouts for a sort of avocado toast dish (pictured above).

Get creative and add whatever you want. It’s a really versatile thing. Want more protein? I sometimes add unflavored whey or collagen peptides to the “batter” and it works out great. Enjoy!


Fried “Rice”

Here’s another “kitchen sink” dish that I love to make with whatever I have on hand!

  • Pulse florets from 1 med head cauliflower in food processor until rice-sized or use a bag of cauliflower or broccoli pearls. Cook in 2 tbs butter, a little garlic powder, ginger, any other Asian spices that you like, salt & pepper to taste for 5 min.
  • Add any meats (8 oz)/veggies that need cooking and cook until about done.
  • Add any cooked meats/veggies and coconut aminos or soy sauce to taste. You can also add Thai peanut sauce, hoisin sauce, teriyaki sauce, sesame oil, or anything else you find tasty.
  • Scramble 2 eggs and add to skillet area where food has been pushed aside. Continuously scrape cooked eggs from bottom. When almost all cooked, mix in with everything else and cook another minute or two.
  • Serve and enjoy! ?

My favorite fathead pizza

Fathead dough is a wonderful thing. You can make anything with it – pizza crust, bagels, cinnamon rolls – all of the great comfort foods that carbaholics miss after going keto!

Preheat oven to 425 degrees. Combine in a large, microwave-safe bowl:

  • 1-3/4 cups shredded mozzarella
  • 3/4 cup almond flour or 1/4 cup coconut flour
  • 2 tbsp cream cheese

Microwave for 1 minute, stir, then microwave for another 30 seconds. Stir until mixed well, then add:

  • 1 egg
  • 1/4 tsp salt
  • any herbs or spices you’d like (e.g., a dash of onion or garlic powder)

Turn out onto a baking sheet with a nonstick surface and pat into a thin, round pizza shape. Bake for 12 minutes or until lightly brown. Add pizza sauce, mozzarella and any toppings you’d like. Sprinkle lightly with dried oregano and sea salt. Put back into the oven for 5 minutes or until cheese melts.


90-second keto sandwich bread

***Watch the video HERE!***

I love making grilled cheese sandwiches. My grandmother taught me how to make them many years ago in her old cast iron skillet. Now I have her skillet and I make my sandwiches just how she taught me, only I make them with low-carb bread I make from scratch in 90 seconds! It hits just the right spot when I want comfort food, and it makes me feel even better because it reminds me of good times with Grammie. 🙂


  • 2 tbsp melted butter
  • 1 large egg
  • 3 tbsp almond flour
  • 1/2 tsp baking powder
  • 1/4 tsp fine sea salt
  • additional 1 tbsp of butter for grilling
  • cheese and any other fillings of choice


  1. In a medium size bowl whisk the egg with melted butter.
  2. Add the almond flour, baking powder, and salt and mix well.
  3. Pour the batter into a microwave safe square dish.
  4. Microwave for 1.5 min, plus an extra 30 sec if needed. The top should be firm.  Then flip the dish over to get the bread out and slice it in half.
  5. Heat up a frying pan over medium heat and melt the additional tbsp of butter.
  6. Place the cheese and any other fillings you want between the two pieces of bread and grill the sandwich on each side until golden brown and the cheese melts. Serve.