Keto Breakfast Bake


  • 20 large eggs
  • 1/3 cup of heavy cream
  • 4 packed cups of fresh spinach
  • 2 cups of shredded cheddar (don’t use pre-shredded)
  • 15 thick slices of applewood bacon
  • Salt and pepper to taste
  • Red pepper flakes (optional)
  • Preheat oven to 425 and lay out the bacon on a sheet pan. Squeeze them on there, all 15 pieces should fit. Cook in the oven for about 20-25 minutes or until crispy.
  • Chop the spinach roughly and wilt in a pan without oil to release some of the water, set aside to cool.
  • Grate your cheese, about 3/4 of a pound.
  • Crack all your eggs into a bowl adding the heavy cream and seasonings, mix together well.
  • Take a 9×13 glass pan and spray with avocado oil or lightly grease with bacon drippings.
  • Once the bacon is done, chop it up and reduce the oven temp to 375.
  • Next is the layering in the glass pan. Layer the bacon, then spinach(it should be cool enough now to squeeze some of the water out), half the cheese, egg mixture and then the rest of the cheese.
  • Bake uncovered for 30-35 minutes or until the middle is firm to the touch and depending on your desired brownness.
  • Let cool for about 10 minutes before cutting into 10 portions.

Nutrition Information

10 servings in total

  • Calories 355
  • Fat 26.5g
  • Net carbs 1.2g
  • Protein 25g

Keto and Costco – A Match Made in Heaven

Great seasoning for steak and vegetables without added sugar/oils/flours at an awesome price!

For anyone with a big family, Costco is your best friend. Whether you are Keto or just want healthy options for your family, you can find it all there if you have a bit of imagination. Costco has plenty of processed foods you find in the center isles at regular grocery stores but their primary focus is on the outer ring like meats, produce and dairy.

A great option if you can not afford something like ribeye at $15.99/lb. Full of flavor and very tender.

First off, what is Keto? Keto is a diet which at its base is very low in carb and high in healthy fats. Fats? Healthy? What is this, 1988?….yeah….healthy. So put away your leg warmers and sweatbands and hear me out! Fats such as avocados, good quality olive oil (low-quality oil or oil that has been sitting a while will start to oxidize, which is a whole other article) grass-fed cheeses and butter and high-fat proteins such as salmon, sardines and ribeyes. “So we just eat nothing but steak and cheese? I’m in!” No. The typical macros (macronutrients) for keto heads are 70% of calories from fat, 25% from protein and 5% from carbs or about 20 – 50 Net carbs per day. Net carbs are carbohydrates minus fiber. So many vegetables out there have very low Net carbs. For example, 6oz of broccoli has 7 Net carbs and 2 cups of cabbage has 5 Net carbs.

Keto-Friendly Vegetables

  • Broccoli
  • Spinach
  • Cabbage
  • Cauliflower
  • Brussel Sprouts
  • Green Beans
  • Avocados
  • Mushrooms
  • Peppers
  • Asparagus
  • Kale and other greens
  • Cucumber
  • Zucchini
I usually saute these with some bacon and scrambled eggs.

A lot of people start keto wanting to lose weight but keto is not a weight loss diet. Keto is a get healthy diet that has a side effect of helping you lose weight. A high carb diet has been found to cause so many different issues in people it amazes me we still push the food pyramid! The biggest issue with an excess of carbs is insulin production, which causes diabetes, fatty liver disease, hormone imbalances and excessive weight gain, especially in the belly area. Look down, what do you see? Yeah, I see it too.

Now don’t go running out to buy your favorite vegetable oil, margarine and hellman’s mayo to hit that 70% fat macro. Besides lowering insulin levels the keto diet is an anti-inflammatory diet. In the first couple weeks that you are on the Keto diet, you will lose a significant amount of weight which is all water weight from inflammation caused by the high carb and oxidized (over-processed) foods in pretty much everything. Unless you are eating a whole foods diet. And while inflammation is a very critical process to keeping us healthy, too much inflammation can cause issues in the body, including muscle and joint pain, redness, swelling, stiffness, fatigue, headaches, and more. Worse, more and more diseases and disorders are being associated with inflammation, including Alzheimer’s, dementia, autoimmune disorders, and Parkinson’s.(s)

Fantastic for smoothies and your morning coffee.

Good Fats

  • Avocados
  • Salmon and other high fat fish
  • Olive Oil
  • Coconut Oil
  • MCT Oil
  • Butter (preferably grass-fed)
  • Cheese (not shredded or low fat)
  • Heavy Cream and other full-fat dairies (in moderation)
  • Avocado Oil
  • Quality higher fat meats such as beef sirloin and lean ground beef
  • Quality mayo made from avocado oil or olive oil only (a lot of mayos claim they are made with one of these oils but they are mixed with others such as soybean or sunflower oils)

“But I need carbs for energy! If I don’t eat them I’ll die!” The only process your body needs carbs/glucose for is brain function and your body itself makes what is needed. Once you have adapted to the Keto diet you will burn ketones for energy which are made from fat. And before you say it, ketones are not the same as ketoacidosis. Ketoacidosis is a life-threatening condition resulting from dangerously high levels of ketones and blood sugar. This combination makes your blood too acidic, which can change the normal functioning of internal organs like your liver and kidneys. Being in ketosis would give you a reading of 0.6-3 mmol/L on a ketone blood testing meter and ketoacidosis would register anywhere from 7- 10 mmol/L . For anyone thinking that 3 mmol/L to 7mmol/L is not that far of a stretch, believe me, it is. I have fasted for 48 hours (fasting/eating 0 carbs increases ketone production) and still have only hit 1 mmol/L. If you are hitting 3 mmol/L on the keto diet regularly you are more then likely fully fat-adapted or just incredibly efficient at making and burning ketones, making me incredibly jealous.

You can get riced cauliflower in the freezer section as well.

Now that I have rattled off about 2% of the useful info about keto that I can think of. (please do your own research, and make a decision that fits you and your family best) I will get on with my go-to’s at Costco in NE Florida with prices. Costco ..please…give us an online inventory, even if you can’t actually order! I had to go into the store, take pics and make my own excel spreadsheet.

In a perfect world, we would eat only grass-fed/grass-finished meats and dairy, free-range eggs, wild-caught seafood and everything organic. But for most, like us, that is just not in the budget. With everything we get we feel we are getting the best quality we can afford all the while being able to throw in some more of the luxury items each trip like the Kerrygold cheese/butter and the more-expensive-then-I-would-normally-buy steak.

Great for cooking, coffee, baking, and DIY lotion/deodorant.

Costco Staples

  • Kerrygold Grass-fed Butter $12.99
  • Kerrygold Grass-fed Cheddar $5.89/lb
  • Organic MCT Oil $13.99
  • Organic Coconut Oil $13.99
  • Extra Virgin Olive Oil $13.99
  • Organic Power Greens $5.99
  • Cauliflower Rice $10.99 (shelf-stable)
  • Organic Hemp Hearts $13.99
  • 88/12 Lean Ground Beef $3.09/lb
  • Beef Top Sirloin (budget-friendly steak) $5.29/lb
  • Chosen Foods Mayo $6.99
  • Organic Raw Apple Cider Vinegar (3-pack) $7.99
  • Lakanto Monkfruit Sweetener $8.99
  • Avocado Oil $9.49
  • Montreal Steak Seasoning (so good!) $5.99
  • Organic Cacao Powder $8.49
  • Wild Sardines $9.99
  • Hillshire Farms Naturals Turkey Breast $9.69
  • Grass-fed Beef Sticks $14.99
  • Shredded Mozzarella $12.69
  • 2lb Sharp Cheddar Block $5.89
  • Heavy Cream $3.99
  • Eggs 60ct $7.99
  • Organic Mushrooms $5.69
  • Frozen Tripple Berry Blend $8.99
  • Sour Cream $3.99
  • Cream Cheese$6.99
  • Frozen Avocado Chunks $9.99
  • Fresh Avocados $6.99
  • Cherry Tomatoes $5.59
  • Whole pork Loin $1.69/lb
  • Country Style Ribs $2.19lb
  • Pork Belly $3.99/lb
  • Shelf Stable Almond Milk $11.99
  • Organic Frozen Broccoli $7.99
  • Organic Frozen Brussel Sprouts $9.79
  • Organic Frozen Green Beans $6.69
  • Organic Frozen Zucchini Noodles $10.99
  • Applewood Bacon $15.69
  • String Cheese $9.99
  • Frozen Wild Caught Salmon Filets $19.99
  • Everything Bagel Seasoning $4.49
  • Almond Flour $11.99

Keto Chocolate Cupcakes with Vanilla Buttercream


  • 1/3 cup coconut flour
  • 1/2 cup cocoa powder
  • 1/4 cup Lakanto monk fruit sweetener (or whatever natural sweetener you have)
  • 1 tsp baking powder
  • 1/2 tsp baking soda
  • 1/4 tsp salt
  • 4 large eggs
  • 1/4 cup melted coconut oil cooled
  • 1/4 cup melted butter cooled
  • 1/2 cup almond milk (you can use coconut milk as well)
  • 1 tsp vanilla
  • 8 drops of stevia (optional)


  • 1 cup softened butter
  • 1 cup powdered erythritol (I use Swerve or Anthony’s)
  • 2 tbsp heavy whipping cream
  • 1 tsp flavoring of choice (vanilla, almond, etc.)
  • Preheat oven to 350 degrees F. Prepare a muffin pan with cupcake liners.
  • In a bowl whisk together coconut flour, cocoa powder, monk fruit, baking powder, baking soda, and salt.
  • Add eggs, vanilla extract, stevia (if adding), coconut oil, melted butter, and almond milk. Mix until ingredients are well combined.
  • Fill liners about 2/3 (makes about 10 regular cupcakes)
  • Bake for about 20-23 minutes or until a toothpick comes out clean.
  • For the buttercream, place the softened butter in a bowl or mixer and whip until color lightens or about 3 minutes.
  • Add the remainder of the ingredients and mix until combined, scraping down the sides.
  • Whip with the paddle attachment for about 5 minutes to incorporate air and create a light and fluffy buttercream.


Coconut flour is very absorbent. If you find the batter is too thick before putting it into the pans you can add a tbsp of water to thin it out.

Be sure to let the cupcakes cool completely before icing.

If you are not accustomed to using sweeteners like erythritol, I would go a touch lighter when frosting the cupcakes because it can cause stomach discomfort in some.

Allow cupcakes to come to room temperature before serving if you are storing them in the fridge.

Ingredients should be room temperature before mixing to prevent uneven baking.

For those with nut allergies, the coconut oil can be replaced with butter and the almond milk with heavy cream or water.

Nutrition Info – 1 Frosted Cupcake

  • Calories – 345
  • Fat – 34g
  • Net Carbs – 4.5
  • Protein – 5