Spicy Sausage Egg Muffins

The Keto diet/lifestyle that I have been following for almost three years now, has been the best thing I have ever done for myself. With this diet, I eat a lot of eggs. So, as you can imagine, I am always looking for different ways to make and enjoy eggs. Especially since anytime I eat eggs, it keeps me full and content for hours! The one thing you want, when starting a new diet/lifestyle plan, is to be full and content! These spicy sausage egg muffins are the perfect thing to make at the start of your week to make your mornings easy.

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spicy sausage egg muffins

Spicy Sausage Egg Muffins

The perfect Keto, low carb and gluten free recipe to help you get your day started!

Course Breakfast, Snack
Cuisine American
Keyword eggs, gluten free, keto, low carb
Prep Time 10 minutes
Cook Time 27 minutes
Total Time 37 minutes
Servings 12 servings

Ingredients

  • 1 lb Spicy Ground Sausage
  • 6 Eggs beaten
  • 1 cup Egg Whites beaten
  • 1 TBSP Minced Onion
  • 5 slices Bell Pepper
  • 1 Cup Colby Jack Shredded Cheese

Instructions

  1. Preheat your oven to 350 degrees.

  2. Put your sausage in a frying pan and cook completely. Set aside.

  3. Put your 6 eggs in a pourable measuring cup like this one. Measure out your 1 cup of egg whites. Beat each separately and then mix together (trust me on this step. It makes things easier)!

  4. If you are using a metal muffin tin, lightly spray each muffin well (I like my Misto for this job). However, I have found that these silicone muffin molds work really well and nothing ever sticks!

  5. Divide your cooked sausage between each of the muffin wells. Next divide the minced onion, bell pepper and cheese.

  6. Pour the egg mixture over each muffin well. Pour slowly.

  7. Place in the oven and back for 25-27 minutes. Mine took 27 minutes.

These egg muffins are delicious! Be sure to eat them warm. However, like I mentioned earlier, these are super easy to make at the beginning of the week for quick and easy breakfast ideas! Be sure to let the spicy egg muffins completely cool before storing them in the refrigerator. Simply pull one out in the morning and reheat in the microwave. I heat mine in 25 second intervals.

Spicy Sausage Egg Muffins Macros

If you are following the Keto diet, you are probably wondering what the macros are. As always, I recommend you put the exact ingredients you purchase to get the most accurate macros. Also, look at all the options for sausage. The sausage I purchased had zero carbs. While most had zero carbs. Some did contain a few carbs.

The macros, according to the ingredients I purchased are:

  • 196 calories
  • 15.1g Fat
  • 10.9g Protein
  • 1.3g Carbs

spicy sausage egg muffins
The nice thing about these spicy sausage egg muffins, is that you can change up your ingredients (which will also change your macros). Next time I plan on making spinach and cheese egg muffins or even chorizo and cheddar (not sure what cheese goes with chorizo!) egg muffins!


Spicy Brussels Sprouts – Air Fryer Recipe

Brussels sprouts have always been that vegetable that I wanted to like, but I just couldn’t get past the smell. They just always seemed to smell like feet to me. Over the holidays, I had Brussels sprouts and they were delicious (and didn’t smell like feet). I started thinking about the different spices I could use to make them myself. While honey and balsamic vinegar make them delicious, they aren’t really on my Keto diet. However, this spicy Brussels sprouts recipe is totally on my diet!

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spicy brussels sprouts

Spicy Brussels Sprouts Air Fryer Recipe

Course Side Dish
Keyword air fryer, keto
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Servings 4 servings
Author Leah Kanaan

Ingredients

  • 3 Cups Brussels Sprouts, washed and trimmed
  • 1/4 tsp Salt
  • 1/2 tsp Cayenne Pepper
  • 1 TBSP Roasted Garlic Extra Virgin Olive Oil
  • 1 1/2 tsp Lime Juice

Instructions

  1. Wash and trim your Brussels sprouts. Cut them in half and place them in a large Zip Lock bag.

  2. Add all of your ingredients to the Zip Lock bag

  3. Place the Brussels sprouts in the Air Fryer. Set the temperature to 400° and the time for 15 minutes.

  4. Half way through the time, take the basket out and shake the Brussels sprouts and put them back in for the remaining time.

Philips XL Airfryer, The Original Airfryer, Fry Healthy with 75% Less Fat, Black, HD9240/94Philips XL Airfryer, The Original Airfryer, Fry Healthy with 75% Less Fat, Black, HD9240/94

When I originally made this, I did not cut them in half. While they were still very good, the spicy Brussels sprouts would be even better if you cut them in half. This way the yummy, spicy Brussels sprouts get even more of the spicy seasoning all over them! These Brussels sprouts are delicious! Even my daughter tried them!

If you don’t have an air fryer, get one! This has become my favorite appliance! Everything we’ve put in this air fryer has come out delicious! I cannot wait to make a steak in it!

Philips Airfryer, The Original Airfryer with Bonus 150+ Recipe Cookbook, Fry Healthy with 75% Less Fat, Black HD9220/28Philips Airfryer, The Original Airfryer with Bonus 150+ Recipe Cookbook, Fry Healthy with 75% Less Fat, Black HD9220/28Air Fry Everything: Foolproof Recipes for Fried Favorites and Easy Fresh Ideas by Blue Jean Chef, Meredith Laurence (The Blue Jean Chef)Air Fry Everything: Foolproof Recipes for Fried Favorites and Easy Fresh Ideas by Blue Jean Chef, Meredith Laurence (The Blue Jean Chef)

The Best Slow Cooker Pot Roast

It’s been awhile since I’ve used my slow cooker. I used to use it all the time. Being that we have been very busy lately, I knew that before the kids went back to school from Christmas break, I wanted to make a slow cooker pot roast for us to enjoy as a family. Family time is so important to me. My biggest dream, not even joking, is for us to sit down and have dinner as a family every night. However, with the kids sports schedule and my husbands work schedule, that just doesn’t happen.

The Best Slow Cooker Pot Roast Recipe

slow cooker pot roast

Ingredients

  • 4 lb Roast
  • 1 Ranch Packet
  • 1 Beef Stew Packet (I used this gluten free one)
  • 1/2 cup of Butter
  • 4 large Yellow Hot Peppers

Directions

  1. Place your 4 lb roast in the slow cooker.
  2. Pour the Ranch packet and the Beef Stew packet on to the top of the roast.
  3. Place the yellow hot peppers on and around the roast. I cut mine in half. Since I used jarred hot peppers, I poured a little bit of the hot pepper liquid in the slow cooker.
  4. Put the stick of butter on top of the roast.
  5. Cover your slower cooker and cook on low for 7 1/2 hours.

*My recipe was adapted from this recipe.

Hamilton Beach Set 'n Forget Programmable Slow Cooker With Temperature Probe, 6-Quart (33969A)Hamilton Beach Set ‘n Forget Programmable Slow Cooker With Temperature Probe, 6-Quart (33969A)

This was THE BEST slow cooker pot roast I have ever made. Both kids devoured it and after just one bite, my husband asked me to make it again soon. In fact, he has been eating leftovers of it all week. It tasted good the first night, but tasted even better leftover!

If you are not a fan of spicy foods, do not fear this recipe! The hot peppers did not make the roast spicy at all. It simply added a very nice flavor to the entire dish! This slow cooker pot roast recipe is one that you will be making over and over. It’s that good!


Keto Thanksgiving: Eat This, Not That

As you know, I have been following the Keto lifestyle for almost two years now. I’ve been through Christmas, Thanksgiving, birthdays, summer BBQ’s and other get togethers where food is the center of everything, and I’ve survived and never felt deprived at all. I know when you start looking at this lifestyle, it can be overwhelming. There is a lot of information and the idea of not eating sugar, is a scary one. I get it. However, I am here to tell you, it doesn’t have to be scary and you can have a very yummy Keto Thanksgiving!

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keto thanksgiving

Image via Pexels

First things first, the turkey. One of our favorite ways to make the Thanksgiving turkey is beer-can style. While I don’t think the carbs from the beer really get on the turkey, I don’t know that for sure, so I don’t want to steer you the wrong way. The way I make my turkey for my Keto Thanksgiving is to use my favorite seasonings (garlic for sure) and butter. I take the butter and put little pats of it under the skin of the turkey. Putting stuffing in the turkey is not something I am a fan of. Instead I take onions, other vegetables I have on hand, and sometimes a lemon and put it in the cavity of the turkey, making sure to tie the legs together to keep them inside.

 

Dark/Light Turkey Platter Set, 14Dark/Light Turkey Platter Set, 14Pumpkin Table Centerpiece Bowl Set Thanksgiving Harvest Fall Home Kitchen Decor 4 PcsPumpkin Table Centerpiece Bowl Set Thanksgiving Harvest Fall Home Kitchen Decor 4 PcsHarvest Pumpkin Thanksgiving Section Serving DishHarvest Pumpkin Thanksgiving Section Serving Dish

 When you think of Thanksgiving, you think of stuffing. While traditional stuffing is not Keto friendly, my delicious, grain-free alternative to stuffing is perfect. In fact, I served it a couple years ago when I hosted Thanksgiving and it was a favorite among everyone there. I had zero leftovers of my Keto friendly alternative and half a bowl of the traditional stuffing I made. Just look at it…doesn’t it look delicious?

keto thanksgiving

Since the Detroit Lions are playing on Thanksgiving day, my family will be coming over early to watch the game before we eat dinner. So having Keto friendly appetizers are a must. Besides a veggie platter, a couple other ideas that are totally quick and easy to make are:

Bacon Wrapped Jalapeno Poppers

#Ad Bacon Wrapped Smokies Recipe

Keto Thanksgiving Side Dishes

Not everyone that attends your Thanksgiving dinner will be following the Keto lifestyle. Since you are the one hosting, you can make everything Keto friendly and ask others to bring the non-Keto staples (like stuffing and mashed potatoes)…or just have the Keto friendly dishes and call it a day. Some Keto Thanksgiving side dishes you could make are:

Garlic Mashed Cauliflower Recipe

Roasted Pecan Green Beans

Creamed Spinach

Au Gratin Brussels Sprouts

Lemon Roasted Spicy Broccoli

When it comes to dessert, typically someone offers to bring a pie. I’m not a huge pie person so Thanksgiving dessert is not something I care too much about. However, here are a few Keto friendly desserts that will surely make your mouth water on Thanksgiving day!

Peanut Butter Cookie Dough Fat Bombs

Keto Chocolate Peanut Butter Bites

No Bake Pumpkin Pie Cheesecake

Caramel Pots de Crème

Did I miss anything? If you have any questions about what to eat on Thanksgiving, please don’t hesitate to contact me or leave a comment below. I am happy to help! Happy Thanksgiving!


Keto Chocolate Peanut Butter Bites

When people hear that I am on the Keto diet, they have so many thoughts and opinions. Usually I am told that I am going to end up with a heart attack because I am eating fat; or I’m told that I’ll never be able to stick with it. Well, sure…I could have a heart attack, but not because I’m eating fat. I get blood work done a couple times a year and my numbers are just fine. As for sticking with it, I’m almost to the 2 year mark and I haven’t gained a single pound back. So I think I’m good in that area too! But, what if I told you that you can be on the Keto diet AND eat Keto chocolate peanut butter bites? Sounds too good to be true, doesn’t it? Well it’s not!

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Halloween is coming up. One of my favorite candies, before I stopped eating sugar, was Reese’s Peanut Butter Cups. I used to confiscated all of them from my kids trick or treating stash and hide them in the freezer. The first Halloween, since being on the Keto diet, was a tad rough. It seemed like my kids got more peanut butter cups than they ever did, but I never ate one. Not a single one. This year, while my kids are eating their peanut butter cups, I will be enjoying my Keto chocolate peanut butter bites. The perfect Keto treat!

keto chocolate

Keto Chocolate Peanut Butter Bites

Ingredients

  • 4 TBS Coconut Oil, divided
  • 8 TBS Sunbutter, divided
  • 4 TBS Unsweetened Cocoa Powder
  • 1/2 tsp Vanilla Extract, divided
  • 1/2 tsp Stevia, divided
  • Silicone mold

Pack of 2 Spooky Halloween Rubber Ice Cube Tray (Orange Pumpkins)Pack of 2 Spooky Halloween Rubber Ice Cube Tray (Orange Pumpkins)

Directions

  1. For the chocolate layer, combine 2 TBSP of melted coconut oil, 4 TBSP of Sunbutter, 4 TBSP unsweetened cocoa powder, 1/4 tsp of vanilla extract and 1/4 tsp of Stevia and mix well.
  2. Using a spoon, fill each of the pumpkin molds half full. Place in the freezer for 10 minutes to set.
  3. For the peanut butter layer, combine 2 TBSP of melted coconut oil, 4 TBSP of Sunbutter, 1/4 tsp of vanilla extract and 1/4 tsp Stevia. Mix well.
  4. Using a spoon, fill each pumpkin mold the rest of the way up. Place back in the freezer and allow to fully set for about 1-2 hours.

If you are following the Keto diet and using My Fitness Pal, you will want to put all of your ingredients into My Fitness Pal to create a recipe to get the appropriate macros for this recipe. Things may be different depending on the mold you use, ingredients, etc. With the molds I used, I got 25 Keto chocolate peanut butter bites. The nice thing about this recipe is that you can use any silicone mold you want!

 

Pack of 2 Spooky Halloween Rubber Ice Cube Tray (Orange Pumpkins)Pack of 2 Spooky Halloween Rubber Ice Cube Tray (Orange Pumpkins)Wilton 24 Cavity Silicone Gingerbread Boy Mold PanWilton 24 Cavity Silicone Gingerbread Boy Mold PanLoveS 6 PCS Candy Molds, Chocolate Molds, Silicone Molds, Ice Molds,Soap Molds, Silicone Baking Molds, Heart, Flower, Star, Square & Animal-Shaped Gift SetLoveS 6 PCS Candy Molds, Chocolate Molds, Silicone Molds, Ice Molds,Soap Molds, Silicone Baking Molds, Heart, Flower, Star, Square & Animal-Shaped Gift SetSilicone Molds- SENHAI 3 Pack Candy, Chocolate Molds Ice Cube Trays - Hearts, Stars & Shells, Fun, Toy Kids SetSilicone Molds- SENHAI 3 Pack Candy, Chocolate Molds Ice Cube Trays – Hearts, Stars & Shells, Fun, Toy Kids Set

So, the next time someone tells you they can’t do Keto because they can’t give up chocolate, tell them they don’t have to!

Other Keto Recipes You May Enjoy:

Homemade Gummy Bears

Fuzzy Navel Gummy Bears <—seriously so good!

Cheesecake Fat Bombs