As with most egg-based recipes, you can customize these to fit your tastes. Use a different type of cheese, add different herbs, spice them up, or use add-ins. Anything from avocado cubes, sliced cherry tomatoes, bell peppers, mushrooms or spinach would be a great addition to change it up as you want! You can make these in advance, then eat cold or re-heat in the microwave for 30-40 seconds.

Yields 2 servings of Keto Air Fryer Bacon, Egg, & Cheese Cups

The Preparation

• 2 ounce bacon, chopped
• 1/2 cup cheddar cheese, grated
• 4 large eggs
• salt and pepper, to taste
• 2 tablespoon chives, diced

The Execution

1. Gather and prep all of your ingredients.

2. Divide the bacon between 2 ramekins and place in the air fryer. Air fry at 400F for 7-10 minutes until crisp.

3. Add the cheese into the ramekins along with half of the chives.

4. Crack the eggs into the cups and season with salt and pepper as needed. Lightly scramble the eggs with a fork. Place back into the air fryer and cook for another 5-7 minutes or until eggs are cooked to preference.

5. Remove from air fryer, let cool, then top with remaining chives. Enjoy!

This makes a total of 2 servings of Keto Air Fryer Bacon, Egg, & Cheese Cups. Each serving comes out to be 401 calories, 29.5g fats, 2.3g net carbs, and 29.1g protein.

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Keto Air Fryer Bacon, Egg, & Cheese Cups

This makes a total of 2 servings of Keto Air Fryer Bacon, Egg, & Cheese Cups. Each serving comes out to be 401 calories, 29.5g fats, 2.3g net carbs, and 29.1g protein.

Prep Time 3 minutes minutes

Cook Time 17 minutes minutes

Total Time 20 minutes minutes

Servings 2 servings

Ingredients

• 2 ounce bacon chopped
• ½ cup cheddar cheese grated
• 4 large eggs
• salt and pepper to taste
• 2 tablespoon chives diced

Instructions

• Gather and prep all of your ingredients.
• Divide the bacon between 2 ramekins and place in the air fryer. Air fry at 400F for 7-10 minutes until crisp.
• Add the cheese into the ramekins along with half of the chives.
• Crack the eggs into the cups and season with salt and pepper as needed. Lightly scramble the eggs with a fork. Place back into the air fryer and cook for another 5-7 minutes or until eggs are cooked to preference.
• Remove from air fryer, let cool, then top with remaining chives. Enjoy!

The post Keto Air Fryer Bacon, Egg, & Cheese Cups appeared first on Ruled Me.

This recipe is absolutely perfect for customization. Decrease the heavy cream for lower calories and fat. Increase the greek yogurt or protein powder for added creaminess and protein. I love using a double chocolate protein powder for this, but if you prefer a strong chocolate taste, you can also add 2-3 teaspoons of cocoa powder. I topped with some peanuts and chopped low-carb chocolate for texture, but that’s completely optional.

Yields 1 serving of Chocolate Peanut Butter Protein Bowl

The Preparation

• 3/4 cup greek yogurt
• 1 scoop chocolate protein powder
• 1 tablespoon peanut butter
• 4 tablespoon heavy cream

The Execution

1. Gather and prep all of your ingredients.

2. In a bowl, add all of the ingredients.

3. Mix everything together well, making sure there are no lumps.

4. Eat immediately or refrigerate until ready. Optionally garnish with peanuts and chopped low-carb chocolate. Enjoy!

This makes a total of 1 serving of Chocolate Peanut Butter Protein Bowl. The serving comes out to be 516 calories, 31.7g fats, 10.9g net carbs, and 47.8g protein.

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Chocolate Peanut Butter Protein Bowl

This makes a total of 1 serving of Chocolate Peanut Butter Protein Bowl. The serving comes out to be 516 calories, 31.7g fats, 10.9g net carbs, and 47.8g protein.

Course Breakfast

Cuisine American

Prep Time 5 minutes minutes

Total Time 5 minutes minutes

Servings 1 servings

Ingredients

• ¾ cup greek yogurt
• 1 scoop chocolate protein powder
• 1 tablespoon peanut butter
• 4 tablespoon heavy cream

Instructions

• Gather and prep all of your ingredients.
• In a bowl, add all of the ingredients.
• Mix everything together well, making sure there are no lumps.
• Eat immediately or refrigerate until ready. Optionally garnish with peanuts and chopped low-carb chocolate. Enjoy!

The post Chocolate Peanut Butter Protein Bowl appeared first on Ruled Me.

When choosing the breakfast sausage, try to avoid added gluten in the ingredients list. Any type of sausage can work with this, so if you prefer spicier varieties, feel free to use them! Vegetables can also be adjusted to fit your tastes – zucchini, eggplant, red cabbage, kale, or even green beans could be used. This works great for leftovers, too. Simply store in an airtight container for up to 3 days.

Yields 4 servings of Any-time Keto Breakfast Casserole

The Preparation

• 1/2 medium red onion, sliced
• 1/4 medium green cabbage, sliced
• 2 cups cremini mushrooms, sliced
• 10 ounce frozen spinach, thawed
• 16 ounce breakfast sausage
• 3 tablespoon olive oil
• 14 ounce canned tomatoes, chopped
• 1/4 cup fresh parsley, chopped for garnish
• salt and pepper, to taste

The Execution

1. Gather and prep all of your ingredients. Pre-heat oven to 400F.

2. Place the onion and sausage into a baking tray and drizzle the olive oil over everything (making sure to grease the tray). Bake for 15 minutes, turning the sausages half way through.

3. Remove the sausages from the baking tray, then place the cabbage, mushrooms, spinach, tomatoes, and parsley into it. Season with salt and pepper to taste.

4. Place the sausages back on the top, then return to the oven for 20 minutes.

5. Remove from the oven to let cool for a few minutes. Garnish with parsley.

6. Serve immediately, or store in the refrigerator for up to 3 days. Enjoy!

This makes a total of 4 servings of Any-time Keto Breakfast Casserole. Each serving comes out to be 533 calories, 42.3g fats, 9.4g net carbs, and 26.8g protein.

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Any-time Keto Breakfast Casserole

This makes a total of 4 servings of Any-time Keto Breakfast Casserole. Each serving comes out to be 533 calories, 42.3g fats, 9.4g net carbs, and 26.8g protein.

Course Breakfast

Cuisine European

Prep Time 10 minutes minutes

Cook Time 35 minutes minutes

Total Time 45 minutes minutes

Servings 4 servings

Ingredients

• ½ medium red onion sliced
• ¼ medium green cabbage sliced
• 2 cups cremini mushrooms sliced
• 10 ounce frozen spinach thawed
• 16 ounce breakfast sausage
• 3 tablespoon olive oil
• 14 ounce canned tomatoes chopped
• ¼ cup fresh parsley chopped for garnish
• salt and pepper to taste

Instructions

• Gather and prep all of your ingredients. Pre-heat oven to 400F.
• Place the onion and sausage into a baking tray and drizzle the olive oil over everything (making sure to grease the tray). Bake for 15 minutes, turning the sausages half way through.
• Remove the sausages from the baking tray, then place the cabbage, mushrooms, spinach, tomatoes, and parsley into it. Season with salt and pepper to taste.
• Place the sausages back on the top, then return to the oven for 20 minutes.
• Remove from the oven to let cool for a few minutes. Garnish with parsley.
• Serve immediately, or store in the refrigerator for up to 3 days. Enjoy!

The post Any-time Keto Breakfast Casserole appeared first on Ruled Me.

If you’re looking for a dairy-free option, you can replace the almond milk, heavy cream, and cream cheese with canned coconut milk. That said, the macros will change a bit so make sure to adjust those if that is what you end up doing! You can alternatively swap out the protein powder for collagen if you are wanting a high-collagen twist.

Yields 1 serving of Lemon Cheesecake Protein Smoothie

The Preparation

• 3/4 cup unsweetened almond milk
• 2 tablespoon heavy cream
• 2 ounce cream cheese
• 1 ounce vanilla protein powder
• 1/2 medium lemon, zest and juice
• 5 ice cubes

The Execution

1. Gather and prep all of your ingredients.

2. Add all ingredients to a blender.

3. Pulse to crush the ice, then blend for a 20-30 seconds to combine all ingredients.

4. Serve immediately by pouring into your favorite glass.

5. Garnish if preferred and enjoy!

This makes a total of 1 serving of Lemon Cheesecake Protein Smoothie. The serving comes out to be 437 calories, 33.7g fats, 7.6g net carbs, and 27.9g protein.

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Lemon Cheesecake Protein Smoothie

This makes a total of 1 serving of Lemon Cheesecake Protein Smoothie. The serving comes out to be 437 calories, 33.7g fats, 7.6g net carbs, and 27.9g protein.

Course Breakfast

Cuisine American

Prep Time 5 minutes minutes

Total Time 5 minutes minutes

Servings 1 serving

Ingredients

• ¾ cup unsweetened almond milk
• 2 tablespoon heavy cream
• 2 ounce cream cheese
• 1 ounce vanilla protein powder
• ½ medium lemon zest and juice
• 5 ice cubes

Instructions

• Gather and prep all of your ingredients.
• Add all ingredients to a blender.
• Pulse to crush the ice, then blend for a 20-30 seconds to combine all ingredients.
• Serve immediately by pouring into your favorite glass.
• Garnish if preferred and enjoy!

The post Lemon Cheesecake Protein Smoothie appeared first on Ruled Me.

You can completely customize this to fit your tastes! Add cocoa powder for a chocolate-y spin. Or, use cinnamon for a fall treat. Change out the almond butter for your favorite nuts – or skip it and add in seeds (chia, flax, hemp) for extra crunch. Swap out the blackberries for raspberries, strawberries, or other low carb fruit. Just make sure that whatever substitutes you do fit into your macros beforehand. If making in bulk, you can whip up the whole container of cottage cheese and transfer it back into its original container for storage!

Yields 1 servings of Keto Whipped Cottage Cheese Breakfast Bowl

The Preparation

• 6 ounce cottage cheese
• 3 tablespoon allulose
• 1 tablespoon butter, melted
• 1 teaspoon vanilla extract
• 1 tablespoon almond butter
• 1/2 ounce walnuts, chopped
• 1/2 ounce blackberries

The Execution

1. Gather and prep all ingredients.

2. In a food processor, add the cottage cheese, allulose, melted butter, and vanilla extract.

3. Blend the mixture until creamy and completely smooth.

4. Transfer the mixture to a container, then top with almond butter, chopped walnuts, and blackberries. Enjoy immediately or store in the refrigerator until ready to eat!

This makes a total of 1 servings of Keto Whipped Cottage Cheese Breakfast Bowl. The serving comes out to be 500 calories, 37.4g fats, 9.1g net carbs, and 24.8g protein.

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Keto Whipped Cottage Cheese Breakfast Bowl

This makes a total of 1 servings of Keto Whipped Cottage Cheese Breakfast Bowl. The serving comes out to be 500 calories, 37.4g fats, 9.1g net carbs, and 24.8g protein.

Prep Time 5 minutes minutes

Total Time 5 minutes minutes

Servings 1 serving

Calories 500kcal

Ingredients

• 6 ounce cottage cheese
• 3 tablespoon allulose
• 1 tablespoon butter melted
• 1 teaspoon vanilla extract
• 1 tablespoon almond butter
• ½ ounce walnuts chopped
• ½ ounce blackberries

Instructions

• Gather and prep all ingredients.
• In a food processor, add the cottage cheese, allulose, melted butter, and vanilla extract.
• Blend the mixture until creamy and completely smooth.
• Transfer the mixture to a container, then top with almond butter, chopped walnuts, and blackberries. Enjoy immediately or store in the refrigerator until ready to eat!

Nutrition

Calories: 500kcal | Fat: 37.4g

The post Keto Whipped Cottage Cheese Breakfast Bowl appeared first on Ruled Me.

As with all of our chia pudding recipes, you can customize them to fit your needs and macros. If you need more fat, you can sub out some of the almond milk for heavy cream. If you need more protein, you can adjust the amount of protein powder that goes in! Whether you’re craving a taste of fall or simply seeking a delicious and nutritious treat, this pudding is sure to hit the spot.

Yields 1 serving of Keto Pumpkin Protein Chia Pudding

The Preparation

• 3 tablespoons chia seeds
• 1 1/2 cup unsweetened almond milk
• 1 scoop (~1 ounce) vanilla protein powder*
• 1 tablespoon allulose
• 1 teaspoon vanilla extract
• 1/4 cup pumpkin puree
• 1/2 teaspoon pumpkin pie spice

* If using unflavored protein powder, you can add in 1/2 teaspoon additional vanilla extract and sweeten to taste.

The Execution

1. Gather and prep all ingredients.

2. Add all ingredients to a bowl or container.

3. Mix the ingredients together well. Try to make sure no lumps of pumpkin puree or protein powder are left.

4. Cover and store in the refrigerator for at least 30 minutes, but preferably overnight. This will give the chia seeds time to absorb moisture and thicken up.

5. Once ready, serve and enjoy! Optionally, you can top with whipped cream and a dash of cinnamon.

This makes a total of 1 serving of Keto Pumpkin Protein Chia Pudding. The serving comes out to be 378 calories, 16g fats, 10.4g net carbs, and 31.1g protein.

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Keto Pumpkin Protein Chia Pudding

This makes a total of 1 serving of Keto Pumpkin Protein Chia Pudding. The serving comes out to be 378 calories, 16g fats, 10.4g net carbs, and 31.1g protein.

Total Time 40 minutes minutes

Calories 378kcal

Ingredients

• 3 tablespoons chia seeds
• 1 ½ cup unsweetened almond milk
• 1 scoop ~1 ounce vanilla protein powder*
• 1 tablespoon allulose
• 1 teaspoon vanilla extract
• ¼ cup pumpkin puree
• ½ teaspoon pumpkin pie spice
• * If using unflavored protein powder you can add in 1/2 teaspoon additional vanilla extract and sweeten to taste.

Instructions

• Gather and prep all ingredients.
• Add all ingredients to a bowl or container.
• Mix the ingredients together well. Try to make sure no lumps of pumpkin puree or protein powder are left.
• Cover and store in the refrigerator for at least 30 minutes, but preferably overnight. This will give the chia seeds time to absorb moisture and thicken up.
• Once ready, serve and enjoy! Optionally, you can top with whipped cream and a dash of cinnamon.

Nutrition

Serving: 1 | Calories: 378kcal | Fat: 16g

The post Keto Pumpkin Protein Chia Pudding appeared first on Ruled Me.

As with most chia puddings, this recipe can be changed up to fit your own tastes/pantry. You can use fresh or frozen strawberries or you can switch it up for a berry blend (just make sure to double-check the carb counts). You can use your preferred nut milk and sweetener, too. If you prefer the taste of an overnight chia pudding, you can skip adding them to the blender and add in the chia seeds after the mixture is blended.

Yields 2 servings of Keto Strawberries & Cream Chia Pudding

The Preparation

• 1/2 cup heavy cream
• 1 cup unsweetened almond milk
• 1 scoop (~1 ounce) vanilla protein powder*
• 1/2 cup strawberries, sliced
• 1/4 cup chia seeds
• 2 tablespoons erythritol
• 1 teaspoon vanilla extract
• 1 teaspoon lemon juice
• pinch of salt

* If using unflavored protein powder, you can add in 1/2 teaspoon vanilla extract and sweeten to taste.

The Execution

1. Gather and prep all ingredients.

2. Add all ingredients to a blender. You can use an immersion blender if preferred.

3. Blend until strawberries have been completely incorporated and consistency is creamy.

4. Portion out the pudding as needed.

5. Refrigerate until ready to eat. Enjoy!

This makes a total of 2 servings of Keto Strawberries & Cream Chia Pudding. Each serving comes out to be 414 calories, 30.8g fats, 7.3g net carbs, and 17.7g protein.

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Keto Strawberries & Cream Chia Pudding

This makes a total of 2 servings of Keto Strawberries & Cream Chia Pudding. Each serving comes out to be 414 calories, 30.8g fats, 7.3g net carbs, and 17.7g protein.

Prep Time 10 minutes minutes

Total Time 10 minutes minutes

Servings 2 servings

Calories 414kcal

Ingredients

• ½ cup heavy cream
• 1 cup unsweetened almond milk
• 1 scoop ~1 ounce vanilla protein powder*
• ½ cup strawberries sliced
• ¼ cup chia seeds
• 2 tablespoons erythritol
• 1 teaspoon vanilla extract
• 1 teaspoon lemon juice
• pinch of salt
• * If using unflavored protein powder you can add in 1/2 teaspoon vanilla extract and sweeten to taste.

Instructions

• Gather and prep all ingredients.
• Add all ingredients to a blender. You can use an immersion blender if preferred.
• Blend until strawberries have been completely incorporated and consistency is creamy.
• Portion out the pudding as needed.
• Refrigerate until ready to eat. Enjoy!

Nutrition

Calories: 414kcal | Fat: 30.8g

The post Keto Strawberries & Cream Chia Pudding appeared first on Ruled Me.

If you’re not typically a fan of chia seed pudding due to the texture, I’d recommend blending the mixture for an extra minute. This will break up the chia seeds and lends to a texture that’s less tapioca-like. If you want a deeper, more concentrated chocolate taste you can use chocolate flavored protein powder as well. Lastly, if you don’t have access to allulose (or just don’t like it), you can use whatever preferred keto-friendly sweetener you want!

Yields 3 servings of Keto Chocolate Chia Seed Pudding

The Preparation

• 1/2 cup chia seeds
• 2 cups unsweetened almond milk
• 1/4 cup heavy cream
• 1 scoop (~1 ounce) unflavored protein powder
• 1 teaspoon vanilla extract
• 1/4 teaspoon instant coffee
• 3 tablespoons cocoa powder
• 3 tablespoons allulose

The Execution

1. Gather and prep all ingredients.

2. Add all of the ingredients into a container (to immersion blend) or blender base.

3. Blend the ingredients until most of the chia seeds are broken down. The consistency should be thick and creamy. If desired, you can add a splash of additional almond milk to get the consistency you want. Keep in mind that the pudding will thicken a little bit more after it sits for 10-15 minutes.

4. Portion out the pudding into cups or containers as needed.

5. Refrigerate until ready to eat. Enjoy!

This makes a total of 3 servings of Keto Chocolate Chia Seed Pudding. Each serving comes out to be 311 calories, 19.6g fats, 6.3g net carbs, and 15.3g protein.

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Keto Chocolate Chia Seed Pudding

This makes a total of 3 servings of Keto Chocolate Chia Seed Pudding. Each serving comes out to be 311 calories, 19.6g fats, 6.3g net carbs, and 15.3g protein.

Prep Time 10 minutes minutes

Total Time 10 minutes minutes

Servings 3

Calories 311kcal

Ingredients

• ½ cup chia seeds
• 2 cups unsweetened almond milk
• ¼ cup heavy cream
• 1 scoop ~1 ounce unflavored protein powder
• 1 teaspoon vanilla extract
• ¼ teaspoon instant coffee
• 3 tablespoons cocoa powder
• 3 tablespoons allulose

Instructions

• Gather and prep all ingredients.
• Add all of the ingredients into a container (to immersion blend) or blender base.
• Blend the ingredients until most of the chia seeds are broken down. The consistency should be thick and creamy. If desired, you can add a splash of additional almond milk to get the consistency you want. Keep in mind that the pudding will thicken a little bit more after it sits for 10-15 minutes.
• Portion out the pudding into cups or containers as needed.
• Refrigerate until ready to eat. Enjoy!

Nutrition

Calories: 311kcal | Fat: 19.6g

The post Keto Chocolate Chia Seed Pudding appeared first on Ruled Me.

These can be meal prepped as well! Feel free to double or even quadruple the recipe and then split the pudding into jars to keep for the week. If you’re not a fan of almond milk (or have something else on hand), practically any low-carb milk will work for this. If you want to change things up, feel free to top with a few berries of your choice or even some chopped nuts for crunch. Change up the flavor of protein powder for a brand new taste each day of the week!

Yields 1 serving of Coconut Protein Chia Pudding

The Preparation

• 1/2 cup canned coconut milk
• 1/4 cup unsweetened almond milk
• 2 tablespoon chia seeds
• 1 ounce vanilla protein powder*

* If using unflavored protein powder, you can add in 1/2 teaspoon vanilla extract and sweeten to taste.

The Execution

1. Gather and prep all ingredients.

2. In a bowl or container, add all of the ingredients.

3. Mix together thoroughly until any protein powder lumps are incorporated.

4. Refrigerate for at least an hour (preferably overnight) to thicken, then enjoy!

This makes a total of 1 serving of Coconut Protein Chia Pudding. The serving comes out to be 450 calories, 32.5g fats, 6.2g net carbs, and 28.7g protein.

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Coconut Protein Chia Pudding

Prep Time 1 hour hour 10 minutes minutes

Total Time 1 hour hour 10 minutes minutes

Servings 1 serving

Calories 450kcal

Ingredients

• ½ cup canned coconut milk
• ¼ cup unsweetened almond milk
• 2 tablespoon chia seeds
• 1 ounce vanilla protein powder*
• * If using unflavored protein powder you can add in 1/2 teaspoon vanilla extract and sweeten to taste.

Instructions

• Gather and prep all ingredients.
• In a bowl or container, add all of the ingredients.
• Mix together thoroughly until any protein powder lumps are incorporated.
• Refrigerate for at least an hour (preferably overnight) to thicken, then enjoy!

Notes

This makes a total of 1 serving of Coconut Protein Chia Pudding. The serving comes out to be 450 calories, 32.5g fats, 6.2g net carbs, and 28.7g protein.

Nutrition

Calories: 450kcal | Fat: 32.5g

The post Coconut Protein Chia Pudding appeared first on Ruled Me.

You can mix and match this parfait to meet both your macros and needs. Don’t like flaxseed? Swap them out for pumpkin or sunflower seeds. Don’t want walnuts? You can use almonds, pecans, or macadamia nuts. You can even add protein powder and some heavy cream to the yogurt (mix together before using) to add fat and protein as needed! Swap out the strawberries for raspberries, or if you have a sweet tooth you can sweeten the Greek yogurt before using it. Simply find what works best for you and what you enjoy the most. You can batch-make these and have them ready to go in containers to grab as needed, too.

Yields 1 serving of Keto Strawberry Chia Parfait

The Preparation

• 1/2 cup greek yogurt
• 1 tablespoon chia seeds
• 1 tablespoon flax seeds
• 2 tablespoon walnuts
• 1 tablespoon unsweetened shredded coconut
• 1 ounce strawberries

The Execution

1. Gather and prep all ingredients.

2. Slice strawberries to add into the parfait. A mixture of thin slices and chopped pieces works great.

3. In a container or glass, start laying your ingredients. Start with some chia seeds and flax seeds, then yogurt.

4. Add in some of the strawberries, pushing the thin slices against the side of the glass or container you are using.

5. Continue layering as desired with more chia seeds, some walnut, and shredded coconut until you’re out of yogurt. Top with the remaining walnut and shredded coconut.

6. Serve immediately or place in the refrigerator until ready to eat. Enjoy!

This makes a total of 1 serving of Keto Strawberry Chia Parfait. The serving comes out to be 304 calories, 19.8g fats, 8.2g net carbs, and 18.3g protein.

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Keto Strawberry Chia Parfait

This makes a total of 1 serving of Keto Strawberry Chia Parfait. The serving comes out to be 304 calories, 19.8g fats, 8.2g net carbs, and 18.3g protein.

Prep Time 10 minutes minutes

Total Time 10 minutes minutes

Servings 1

Calories 304kcal

Ingredients

• ½ cup greek yogurt
• 1 tablespoon chia seeds
• 1 tablespoon flax seeds
• 2 tablespoon walnuts
• 1 tablespoon unsweetened shredded coconut
• 1 ounce strawberries

Instructions

• Gather and prep all ingredients.
• Slice strawberries to add into the parfait. A mixture of thin slices and chopped pieces works great.
• In a container or glass, start laying your ingredients. Start with some chia seeds and flax seeds, then yogurt.
• Add in some of the strawberries, pushing the thin slices against the side of the glass or container you are using.
• Continue layering as desired with more chia seeds, some walnut, and shredded coconut until you're out of yogurt. Top with the remaining walnut and shredded coconut.
• Serve immediately or place in the refrigerator until ready to eat. Enjoy!

Nutrition

Calories: 304kcal | Fat: 19.8g

The post Keto Strawberry Chia Parfait appeared first on Ruled Me.