Breakfast Archives - My Keto Glow

Easy Keto Shakshuka with Chorizo

June 30, 2022

This easy Keto Shakshuka dish has added chorizo and avocado and is topped with creamy goats cheese. Shakshuka is a healthy heartwarming breakfast recipe that originated in North Africa but is also widely eaten in the Middle East. Traditionally it consists of softly poached eggs in a rich tomato-spiced sauce.

Skillet pan holding a rich tomato sauce topped with thin slices of avocado — Keto Shakshuka with Chorizo

What is Shakshuka?

Shakshuka originated in the North African country of Tunisia and means ‘shaken up’. Along with North Africa, this dish is also popular in many parts of the Middle East and is a staple breakfast in Israel.

There are many variations of Shakshuka. And while it is often eaten for breakfast, it is also popular for lunch and dinner. Traditionally it contains poached eggs, tomato sauce, garlic, bell peppers and spices. Other variations can include meat (like my delicious keto Shakshuka), or even vegan options like Tofu.

Shakshuka – How could I resist?

Did you know that I come from Jewish and Spanish heritage? My name (Tryphena) is Hebrew and I was named after my Jewish great grandmother. My Nan has spent countless hours tracing our family tree.

So while I was born in the land of Oz, many of my food preferences and tastes tend to track to Middle Eastern and Mediterranean origins. It only makes sense that I would love this dish, And, if you are partial to anything from these regions, I’m sure you will love it too!

Is Shakshuka Keto?

The base of this dish is mainly tomatoes and onions. While you can eat these foods on a keto diet, the carb count can creep up a little if you use too much. So to reduce the carb count I have added zucchini and reduced the amount of onion. I have also used spring onions and green peppers in place of the traditional white onions and red bell peppers.

Chorizo and avocado increase the fat macros. And creamy goat feta adds a smooth and salty flavor to the top. In addition, you can top your Shakshuka with a mixture of herbs such as coriander or mint. Or why not change the protein and add in lamb mince in place of the chorizo. There are so many variations that will make this dish a popular addition to your regular keto favs.

What makes Keto Shakshuka healthy?

The ingredients in Shakshuka are very healthy and are great for immunity as well. I love to have this dish in Winter as I feel like it’s a multi-vitamin of goodness on a plate! This Shakshuka recipe is loaded with potassium, vitamin A, vitamin C, vitamin E, folate, complete protein from the eggs, and the creamy feta contains calcium.

READER FAVOURITE RECIPES

If you love this recipe, why not try some of my other keto recipes…

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Keto Shakshuka with Chorizo

Prep Time 5

Cook Time 15

Total Time 20

Servings 2 people

Calories 461

In this keto version of Shakshuka, chorizo and vegetables are combined with tomatoes to create a rich Middle Eastern spiced sauce. Eggs are then softly poached in the mixture and it is topped with avocado and creamy feta.

Equipment

1 large skillet large enough to fit 4 eggs

Ingredients

3 tbsp avocado oil or olive oil (extra virgin)
2-3 spring onions (tops and bulbs)
1 stick chorizo (sliced)
1/2 medium zucchini (diced)
1/2 green bell pepper (sliced)
2 cloves fresh garlic (thinly sliced or finely chopped)
4 large eggs
1/2 can tomatoes (organic if possible)
11/2 tsp ground cumin
1 tsp smokey paprika
salt and pepper (to taste)
1/2 avocado, skin removed and sliced
25 grams Danish feta or goats feta
fresh herbs such as flat leaf parsley, coriander, or spring onions

Instructions

In a deep skillet, heat avocado oil to a medium-high heat. Add the spring onion and and fry for 1 to 2 minutes or until soft.
Add the spices, garlic, and chorizo and fry for an additional 2 minutes or until fragrant.
Add the zucchini and green bell peppers and fry until soft then add in the tomatoes.
Cover with a lid and simmer for 5 to 10 minutes.
Using a large spoon, make 4 wells in the sauce and gently crack the eggs into each. Season with salt and pepper and then cover the dish again to poach the eggs. Cook for 4 to 8 minutes or until the eggs are to your liking.
Remove the lid and sprinkle with fresh herbs, sliced avocado and crumbled feta.

Notes

Make Ahead: To make this ahead, make the sauce mixture and refrigerate. Reheat the sauce and poach the eggs when you are ready to eat it.
For a vegan option, leave out the chorizo and add Tofu and plant based feta.

NUTRITION

Energy: 461 kcal Per Serve 2 poached eggs per person and 1/2 the vegetable/chorizo mix

Protein: 19.4 g | Fat: 38 g | Sodium: 1653 mg

NET CARBS: 6.8 grams

Author: phena79

Calories: 461kcal

Course: Breakfast, Dinner, Lunch

Cuisine: Mediterranean, Middle Eastern

Keyword: breakfast, eggs, Shakshuka

If you made this, tag it on Instagram @myketo_glow for a chance to be featured:)

Easy Keto Porridge – Low Carb Noatmeal

May 25, 2021

Learn how to make creamy low carb keto porridge. This super healthy breakfast is so easy to make and perfect for cool Winter mornings. More than 6 different add-in variations mean you change it up every day of the week. Only 4 basic ingredients!

Keto Porridge – Easy Nutritious breakfast for cool Winter mornings

ULTIMATE COMFORT BREAKFAST

When the weather cools down, there’s nothing better than a nice warm bowl of porridge. There’s something so comforting about warm creamy porridge, and when you know it’s benefiting your body, it makes it taste even better!

Porridge was one of the things I missed when I first started the keto lifestyle. At first, I had bacon and eggs every day. It was easy, but after a while I got over it. So I switched to bulletproof coffees. Every day was coffee… but I got over it. Lol! So if you are tired of egg-based breakfasts or fasting, why not treat yourself to a warm bowl of creamy keto porridge. And with over 6 flavour variations, you can change it up every day!

CAN YOU HAVE REGULAR PORRIDGE ON KETO?

The oats used in regular porridge are a grain. Along with other grains such as rice and wheat, they are high in carbs. One bowl of regular porridge contains more than 23 g of carbs. And if you are following a ketogenic diet, that amount of carbs will surely kick you out of ketosis.

WHAT’S IN KETO PORRIDGE?

There are many different ways to make keto porridge. Some people use coconut flour, almond flour, sesame flour..lots of different combinations. For this recipe, you only need four main ingredients. Then you can add in optional keto toppers to change it up and add variation.

The four main ingredients in basic keto porridge are:

Hulled Hemp Seeds

Hemp seeds are considered by many people to be a superfood. They have an amazing nutritional profile and numerous health benefits – so many, that I am continuously looking for new ways I can include them in my recipes! Check out my Ultimate Superglow Latte which also uses hulled hemp seeds.

Benefits of Hemp Seeds include:

Rich in essential fatty acids (omega-6, and omega-3)
Great source of protein making them ideal for vegans and vegetarians. The seeds contain all the essential amino acids. This makes them a complete protein.
Excellent source of vitamin E and minerals, such as phosphorus, potassium, sodium, magnesium, sulphur, calcium, iron and zinc
They are a source of arginine and gamma-linolenic acid, which have been linked to a reduced risk of heart disease
May reduce symptoms associated with PMS and menopause, thanks to its high levels of gamma-linolenic acid (GLA)

Chia Seeds

You can use them whole or even grind them using a spice grinder to give the porridge a finer texture. I used a mixture of black and white chia seeds.

Flax Meal

Flax meal is simply ground flax seeds. These nutritious seeds are super high in fibre and great for digestion. Some people on a ketogenic diet find it difficult to get their daily fibre intake, so adding flax seeds is a huge bonus.

Almond Milk

I use almond milk in my keto porridge, but you can use any plant-based milk or even heavy whipping cream if not going dairy free. Coconut milk is creamy and delicious but increases the calories and carb count.

CAN I MAKE KETO PORRIDGE AHEAD?

I love to make up a big batch of this porridge and store it in the cupboard for everyday use. The dry ingredients can be combined, then all you need to do is add the almond milk when you cook it each time. All you’ll need is ½ cup of dry keto porridge mix combined with ¾ cup of almond milk. Heat in a saucepan or microwave and enjoy!

If you like to make your meals ahead for the week, you can make the basic mix with the almond milk and leave in the fridge (also known as overnight Noatmeal/porridge). Then reheat it in the microwave or stove top by adding some extra almond milk or water. Or why not leave it cold and enjoy it as a chia/hemp seed pudding!

KETO PORRIDGE ADD-INS AND TOPPINGS

There are so many different add-ins or toppings you can do to go into your keto porridge just like you do with regular porridge. Here are a few of my favourites:

Chocolate Peanut Butter

Make 1 serving of basic keto porridge and add in keto sweetener and a little salt.
Melt some sugar free dark chocolate in the microwave or 90% Lindt. Or make your own using my recipe. Drizzle on top of your keto porridge and then spoon on some peanut butter or almond butter – I like Mayver’s Smunchy Protein Plus Hemp Seed Peanut Butter for extra protein.
Add some chopped salted peanuts or almonds for extra crunch.

Creamy Maple and Cinnamon

Make 1 serving of basic keto porridge and add in 1 tsp. golden Monk Fruit sweetener and a little salt. Stir in 1 tbsp. coconut cream or heavy whipping cream (if not dairy free).
Drizzle with sugar free maple syrup and sprinkle with cinnamon.

Creamy Banana and Salted Caramel

Make 1 serving of basic keto porridge. Stir in a few drops of natural banana extract and 1 tbsp coconut cream or heavy whipping cream.
Top with sugar free Salted Caramel Syrup (I like Natvia) and 1 tbsp of toasted coconut flakes or almonds.

keto porridge with caramel sauce — Creamy Banana Porridge with Salted Caramel

Raspberry Coconut Cream

Make 1 serving of basic keto porridge and add in keto sweetener and a little salt. Stir in 1 tbsp coconut cream or heavy whipping cream (if not dairy free).
Top with fresh raspberries and sprinkle with shredded coconut.

Fruit and Nut

Make 1 serving of basic keto porridge and add in keto sweetener and a little salt.
Top with dried cranberries, walnuts, pecans, slithered almonds and pumpkin seeds. Drizzle with sugar free maple syrup (I like Lakanto).

HOW TO MAKE EASY KETO PORRIDGE

There are two main ways to make keto porridge – in the microwave (quickest), and on the stove top (creamiest).

STOVE TOP INSTRUCTIONS

Add all the dry ingredients to a small saucepan and stir until combined (including keto sweetener and salt if using).
Add almond milk and stir well. Place the saucepan over medium-low heat and stir the ingredients together for about 6 minutes.
Pour the warm keto porridge into a bowl and top with your favourite keto porridge add-ins.

MICROWAVE INSTRUCTIONS

Add all the ingredients to a microwave safe bowl and mix well.
Place in the microwave and heat for 1 minute. Stir. Heat again for another minute.
Pour into a bowl and top with your favourite keto porridge add-ins.

Finished keto porridge topped with raspberries and coconut flakes

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Easy Keto Porridge – Low Carb Noatmeal

Prep Time 1

Cook Time 6

Total Time 7

Servings 1

Calories 360

Learn how to make creamy low carb keto porridge. This super healthy breakfast is so easy to make and perfect for cool Winter mornings. More than 6 different add-in variations mean you change it up every day of the week. Only 4 basic ingredients!