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Keto Quiche

An Extra Flaky Keto Quiche that combines a creamy filling and a sweet crust for the perfect remake of everyones favorite breakfast sandwich, the McGriddle!

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Keto Quiche

A savory egg, bacon, and cheese quiche drizzled with a sugar-free maple syrup!

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Keto Quiche

                  Keto Quiche with Flaky Crust

Everyone grew up eating McDonalds so what better way to change up breakfast than to make a Keto Quiche, McGriddle Style! While my upbringing consisted of McDonalds orange juice, hash browns and pancakes, Matt always got the McGriddle and after trying this recipe, boy, do I feel like I missed out!

Make An Easy Quiche With A Keto Crust:

While making a quiche may seem straightforward, the goal with this keto quiche recipe is to come away with a very smooth, and creamy egg finish. The combination of the salty bacon and cheese, creamy eggs and sweet, dense crust is the perfect way to start off any morning with the family. The steps below will land you the perfect McGriddle style keto quiche!

Find The Perfect Low Carb Crust

Having a solid base is always key in any recipe, and in this recipe that calls for a sweet low carb crust. When you’re trying to recreate a healthier, tastier version of the McDonalds McGriddle a crust is mandatory. So, we’ve pulled out our perfect every time, sweet and dense, low carb pie crust and put it to use to bring you your new favorite keto recipe! Pro Tip: You can easily prep this pie crust ahead of time and freeze for up to a 1 month or refrigerate up to three days if you want to get ahead on this keto quiche. It takes less than 30 minutes!

Make The Quiche Filling

The key to a delicious quiche filling is finding the right ratio of egg to heavy cream, and I guarantee you’ll be surprised at what the perfect ratio is. I originally thought more eggs would be best, but I’ve come to realize that you want a higher portion of the filling to the made of heavy cream. This creates a creamier, softer filling texture. A 4:1 ratio will create the perfect filling base without overpowering the the other ingredients with an eggy flavor!

Keep The Add-Ins Simple

Before we assemble all that is left to do is choose your add-ins. Some people like to go heavy, and normally I would be one of those people, but with this McGriddle remake we kept it simple with crumbled bacon and shredded cheddar cheese. Keeping it simple highlights all aspects of this keto quiche from the subtly sweet crust and creamy filling, to the salty bacon and cheese. Anywhere from two to three add-ins is the perfect ratio to filling. It allows all the different flavors and textures to be highlighted equally and won’t overwhelm your taste buds!

Add The Right Amount Of Cheese

For any quiche recipe that calls for using four large eggs, including this keto quiche, you want just the right ratio of cheese and that is exactly one cup. It not only adds a lot of flavor, but creates the perfect “mouth feel” for the final product. The secrets to a great quiche make all the difference when you’ve been making them wrong for so long!

Assemble Your Easy Low Carb Quiche

Now, the fun part. So you’ve placed your crust in the bottom of you pie dish and poked holes in the crust or topped it with a weight. Poking holes in the crust is a must, unless you use pie weights, to prevent it from rising and cracking. Once the crust has baked and cooled for a bit you get to place your add-ins in the bottom and pour over the cream and egg mixture. Bake, cool, and slice up for family and friends. It’s as simple as that!Note: Quiches are one of the easiest and sometimes most impressive meals to serve at a brunch or gathering. Keep this recipe handy along with our Keto Bagles and Cauliflower Hash Browns for the perfect spread!

The Best Keto Quiche

The combination of the creamy, cheesy eggs with a sweet crust and drizzle of maple syrup you can close your eyes and envision your pre-keto, McDonald eating days! We’ve made quiches before, but most of them turned out dry and lacked substance. If you want to give them a try we recommend you change up the egg to cream ratios on our low carb quiches and swap out the original pie crust for our improved low carb savory crust!

Recipe can be quickly added to MyFitnessPal – Search “KetoConnect – Keto Quiche”

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How To Make Bulletproof Coffee

Bulletproof coffee, also known as keto coffee is a great way to jump start your day on a keto diet!

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Easy Bulletproof Coffee Recipe

Try our version of the Bulletproof Coffee recipe to get your day off to a great start!

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Bulletproof Coffee

Bulletproof Coffee Recipe – How to Make Bulletproof Coffee

If this is your first time hearing about Bulletproof Coffee, then you’re in for a real treat. There’s not a recipe on our entire blog that Megha and I make more often than this one. Some people call it keto coffee, fatty coffee, butter coffee etc. You get the picture! We’re going to show you four of our favorite ways to make this recipe!

Before we get into the specifics, we have to give credit to the creator of this dynamic concoction Dave Asprey. He’s created a whole brand around this stuff and his site is worth checking out for more info. If you’re a visual learner you can check out the video below of me making a cup of frothy Bulletproof coffee!

What is Bulletproof Coffee?

So what is Bulletproof coffee? In its purist form, it is a combination of butter, coconut oil OR MCT oil and coffee. In recent years, it has devolved into basically being any kind of coffee with lots of fat blended into from a variety of sources like:

# Heavy cream

# Ghee

# Coconut milk

The original, and in my opinion, the best version of Bulletproof coffee is two parts butter to one part MCT oil. I find it unnecessary to get too concerned over the intricate details of where your MCT oil is sourced from and whether the cow that produced your butter was milked within the last three days. Just get some butter and some MCT oil and you’re good!

Why Drink Bulletproof Coffee?

By now you’re probably wondering why we’re putting all of these crazy things in our coffee. There’s a number of reasons actually!

1. The biggest reason is energy. Not only are you benefiting from the caffeine in the coffee but you’re also getting an energy burst from the MCT oil. MCT oil is the fastest absorbed oil you can get your hands on, which makes it the perfect addition to coffee!

2. Reason number two is that you’ll feel full for a long time! So now you’re super energized and you’re not hungry…think of all you’ll be able to accomplish! With Bulletproof coffee, I find my most productive time of the day to be about an hour after I have my cup!

3. It tastes good! Starting a new keto diet can be daunting and you might feel deprived from your regular Starbucks order. A creamy coffee like this is a great way to start your day. (Here’s how to order Keto Starbucks!)

How To Make Bulletproof Coffee

This is the easy part. You basically throw everything in a blender and blend it together. I like adding all of the oils in first with the blender set on a food scale so I can make sure I’m tracking my intake properly. A good option that a lot of people use is a milk frother. These are pretty cheap and do a good job of mixing your keto coffee. Nothing is worse than a poorly mixed coffee with all of the butter and oil sitting on top!

Four Kinds of Bulletproof Coffee

1. The Original Bulletproof Coffee Recipe

The original version of Bulletproof Coffee from the creator, Dave Asprey, is two parts butter (preferably grass-fed) to one part MCT oil. This is the recipe I drank for years because not only does it taste delicious, but the MCT oil was great for productivity and energy!

# 1-2 tbsp butter (preferably grass-fed)

# 1-2 tbsp MCT Oil

# Coffee

2. Matt’s Protein Packed Bulletproof Coffee

While MCT oil is great for productivity and provides a boost in energy, it is quite processed and low in nutrients. This Protein Packed Keto Coffee recipe supplies you with equal parts protein-to-fat alongside some fat-soluble vitamins from the egg yolk!

# 1 tbsp ghee (clarified butter, lactose is removed)

# 1 scoop collagen peptides (Adds protein and makes coffee thick and creamy)

# 2 egg yolks (Adds vitamins)

# Coffee

3. Megha’s Creamy Keto Coffee

Since Megha likes to keep things sweet, her morning cup of coffee always has a little bit of stevia or flavored MCT oil powder blended in. The MCT powder is much easier on her stomach than the oil and it provides the best creamy consistency!

# 1 tbsp ghee

# 1 scoop MCT Oil Powder

# 1/2 tsp salt (helps bring up sodium intake for the day)

# Liquid stevia (for flavor and sweetness)

# Coffee

4. Delicious-like-Dessert Bulletproof Coffee

This recipe is for the people who miss their Starbucks mocha and chai lattes. Flavorful additions like cocoa and cinnamon take a simple bulletproof coffee to the next level. Enjoy as breakfast or even an after-dinner dessert. (With decaf coffee or tea so you can sleep!)

Coconut cream or heavy whipping cream

# Liquid Stevia

# Cocoa powder or cinnamon

# Coffee

Possible Additions

There are two schools of thought when it comes to Bulletproof coffee add-ins. You’ve got those who want to turn this drink into a delicious dessert-like treat, and those who want a purely functional fuel source. I tend to fall into the second camp, but let’s take a look at some options here:

Tasty Additions

CinnamonThis is probably the tastiest addition. It combines perfectly with the coffee and butter to give your coffee a great taste while not adding any artificial sweetness.

Cocoa PowderSome people swear by this, but I’m not sure why. I find cocoa powder makes your Bulletproof coffee unbearably bitter and I’d advise everyone but the most die hard of cocoa fans to avoid this one.

Stevia DropsIf you want to go the artificial sweetener route this is probably your best choice. A nice liquid keto-friendly sweetener that instantly turns your fatty coffee into dessert.

Sugar Free SyrupsThese are right there with stevia drops. Instead of just sweetness though, these add different flavors to your Bulletproof coffee. I’ve found caramel to go really nicely with the buttery taste of the coffee.

Functional Additions

Brain Octane: While I’m a bit skeptical of the claims of “18x more powerful than coconut oil”, this stuff is probably going to have some cognitive benefits when mixed into your bulletproof coffee. Do your research and see if you’re convinced of it’s efficacy.

Collagen Peptides: This is something I’ve been adding in lately and I like them so far. Claims of hair/skin/nail improvements as well as 10g of amino acids per serving. Definitely isn’t going to hurt to add in.

Pink Salt: This one walks the line between tasty and functional. I’ve been adding this into my Bulletproof coffee for months now and I’m loving it! I love the taste, and it’s an easy way to get some sodium and trace minerals in on a daily basis. Highly recommended!

MCT Oil Powder: Carries all the same benefits of MCT oil, but is much easier on the digestion.

All of these are optional and are things you can experiment with after mastering the basic Bulletproof coffee. Comment below and let us know what your favorite additions are so we can add them to the list! If you’re looking for something to pair with your keto coffee for the perfect start to the day give our keto pancakes a try!

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How To Make Goat Cheese Tart

This Goat Cheese Tart Recipe uses simple ingredients and a quick prep to make your new favorite low carb appetizer!

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Goat Cheese Tart

Prosciutto cups filled with a breakfast blend of eggs, spinach, and goat cheese!

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Goat Cheese Tart

                        Goat Cheese Tart Recipe

Whenever I hear tart I think something sweet or something very eggy, but today we are sharing a Goat Cheese Tart recipe that is neither sweet nor eggy. And, you are going to love it! We’ve combined three different cheeses and wrapped them in salty, tender prosciutto to change up your breakfast routine. Check how to make this simple recipe below!

Who Doesn’t Love A Savory Tart?

When I hear the word tart, honestly, I think of a dense, buttery crust and sweet, chocolate filling. Basically, to me, a tart is always something sweet. However, that’s not fair to savory is it? I’ve always been a savory over sweet person, but I never appreciated the savory tart, until today! These goat cheese tarts are dense, moist, filling and always delicious. Plus, they are a lot easier to make and have ready for meal prep or a dinner party than a sweet tart recipe. That being said, if you are in the market for a sweet tart, we’ve got just the one for you! Our Dark Chocolate Tart will change your life! Guaranteed!

We’ve Got More Easy, Low Carb Appetizers

As I’ve mentioned above, these tarts work great for meal prep or even a quick desk lunch at work, but what about as low carb appetizers? If nothing else, these tarts will “wow” your guests and have them asking your for the recipe before they leave!Some other great low carb appetizers to serve at a holiday party or gathering are our Fried Goat Cheese for another cheesy favorite, our Simple Deviled Eggs, a fan favorite, and of course Buffalo Chicken Dip alongside some veggies or store bought flackers!

Keto Goat Cheese Tart!

If I haven’t convinced you yet, then you just have to make these goat cheese tarts for yourself. We promise the entire family will love them and they will became a staple in your household. Easy to make, customize-able to your taste, and delicious every time. If you make this Goat Cheese Tart recipe, be ready to whip up a second batch shortly after!

Recipe can be quickly added to MyFitnessPal – Search “KetoConnect – Goat Cheese Tarts”

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How To Make Low Carb Pasta

Low carb pasta recipe topped with Italian sausage, and a creamy cheese sauce. Learn how to use shirataki noodles and the preparation process to make them come out tasty every time!

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Easy Low Carb Pasta Recipe

This low carb pasta dish is the perfect comfort meal and your whole family will love it!

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Low Carb Pasta

           Low Carb Pasta Alfredo With Sausage

Every once in a while I come up with an idea that I just can’t let go. Megha hates when this happens, because no matter how much resistance she puts up I won’t take no for an answer! This Low Carb Pasta dish has been in my mind for months now and I’ve been patiently waiting for the opportunity to make it. Finally, that opportunity came and I took full advantage of it. This low carb pasta dish is one of my favorite dishes and I even got Megha to admit that it was a really good dish!

Pasta is Back On the Menu

Just about everyone loves pasta, but it happens to be one of the first things you have to write off when starting a ketogenic diet. For the first few months of eating a keto diet we just accepted this fact. As time wore on we started experimenting with different low carb noodles and eventually came up with a good preparation method that makes these noodles yummy! If you’ve tried shirataki noodles before you are probably aware that they smell and taste very similar to an earthworm(not that I’ve ever tasted one). There are steps you can take(which are detailed in the above video) to ensure these puppies come out extra tasty!

The Perfect Low Carb Pasta Sauce

After mastering the zero carb noodle, the rest was easy. Alfredo sauce and it’s variants are perfect for keto! We didn’t go traditional with this Alfredo sauce since we like to give things a spin of our own. We’ve now made this dish with Parmesan, Asiago, and Pecorino Romano cheese and I must say the Pecorino Romano version came out truly exceptional. All of them were good, so if you have one of the other cheeses available then you should definitely use that, but the Pecorino Romano was on point!

Protein Selection

In our quest to make this dish as fatty as possible we opted for a nice Italian sausage here, but anything will work. Meatballs, chicken, really any sort of protein you can think of. Another way you could take this dish is the top it with some extra cheese and bake it in the oven for a nice baked low carb pasta dish. Give it a try and let us know what you think!

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How To Make Turmeric Tea

Make this turmeric tea for its anti-inflammatory and mood improvement benefits or just for the simple fact that it tastes delicious!

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Turmeric Tea

Try this turmeric tea for a warm and comforting treat!

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Turmeric Tea

                             Turmeric Tea Recipe

Matthew and I have started a new tradition in our household. Every day when we get home from work, we go to the gym, take a shower, and then make ourselves some Turmeric Tea!

It's something we look forward to everyday especially since it has made a positive impact on our lives. We've created this recipe because we think it's important to share fun, delicious recipes, but also recipes that have health benefits. It's important to have balance and this tea is the perfect addition!

Turmeric Tea Benefits

The benefits of turmeric tea work for everyone, keto and non-keto alike. Most importantly, the turmeric tea acts as an anti inflammatory. Illness or infection produces inflammation which in turn leads to insulin resistance and weight gain. Turmeric has also shown to improve cognitive function, lower heart disease, help with joint pain and improve mood!

Turmeric Tea and Black Pepper

This recipe can be made by anyone, at anytime of day. You can even jazz it up with heavy whipping cream, other herbs, or stevia. However, it's important to note that the black pepper in this recipe is essential!

Without use of the black pepper you are losing out on all the benefits of turmeric. The black pepper helps inhibit the breakdown of turmeric compounds in the liver, thus allowing it to remain in the body longer, potentially increasing its effects!

Turmeric Tea Side Effects

Turmeric tea is something that you may want to ease into. Start with a lower dosage and gradually increase it as your body adjusts. Look for some common turmeric side effects to help identify if you're taking too much or you have some kind of intolerance!

Some turmeric tea side effects:

# Nausea

# Gallbladder contractions

# Hypotension

Read about the side effects to make sure you're taking the proper dosage!

Turmeric Tea

We drink turmeric tea, not only for all the benefits, but because it helps prevent snacking. Something about drinking warm tea in the middle of the day excites me!

You don't even have to worry about the caffeine keeping you up all night because there isn't any! Other drink recipes that we highly recommend are Keto Coffee and our Keto Green Smoothie! Whether or not you like turmeric tea, we are sure you can find a variation drink that will be your mid-day go to!

Recipe can be quickly added to MyFitnessPal - Search "KetoConnect - Turmeric Tea"

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How To Make French Omelette

Our new favorite method of cooking eggs is in the form of a French Omelette. It creates a cooked smooth outer egg with a buttery, soft cooked center!

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French Omelette

A soft, tender omelette made with eggs and butter!