GF Keto Breakfast Pancakes! - 6 days/$1 day Weight LossKetogenicFriedTasty!

by clstal
Last updated March 31, 2015 Copy
AmountVolumeIngredient$ / daySource
2portionCytoSport 100% Whey$0.03costco
60gFlaxseed Meal$0.22Local winco
60gbob's red mill chia whole$0.93Amazon bulk
32gDutch Process Cocoa Powder$0.62Amazon (S)
10gGround Cinnamon$0.10Costco
10gTrader Joe's expresso fine ground$0.23Trader Joe's
12pillkirkland enteric fish oil capsules$0.33Costco
4gIodised Salt$0.01Local
8gPotassium Citrate$0.23Amazon
3gCholine Bitartrate$0.13Amazon
4gNOW Foods MSM Sulfur Powder$0.11Amazon
3portionTrader Joe's Vitamin C drink mix$0.80Trader Joe's
6pillCentrum - safeway $0.54Local
6pillNow Foods Vitamin D-3 & K-2$0.27Amazon
0.003portionScale$0.03Amazon
0.5g5-htp$0.50Amazon
600gEgg, whole, raw, fresh$0.00
60mlExtra Virgin Olive Oil$0.39Sams-Club
65g100tbspButter, salted$0.49Local - Grocery
6pillCalcium carbonate$0.13Costco
Amounts for:
Total Daily Cost:
$6.09Add Ingredients
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I started out just adding eggs and water to my daily packet of GF Keto shake mix and then having that for breakfast every day but decided to measure out what I'm actually doing. This is 6 DAYS worth of breakfasts (or other meals), NOT a 1 day serving (see nutrient profile)!

I'm taking 2 fish oil capsules, vitD, and a multivitamin daily, which is why those nutrients look so off in my profile.

Add water and eggs (6) to dry ingredients and mix to a loose paste -- heat a cast iron pan and add a pat (T) of butter along with 1-2T of olive oil to the pan. Fry 4 small pancakes at a time and repeat till you're out of batter.

When done, split all pancakes into 6 stacks and wrap in wax paper. stick in fridge and grab a stack on the way out the door in the AM.

I like mine extra-salty to remind me to drink lots of water with these (they are VERY high fiber and you'll regret it if you don't!). I add 3g of cayanne to each serving too -- however, most people don't want to start their day with a burn, so I didn't include that in the recipe!

I also like a chewy and crunchy texture -- if you don't, remove the espresso, coconut/almond flour and the chia seeds -- they are my favorite part!

Notes for round 3: up the chia, decrease the flaxseed meal, maybe put .5T of MCT oil between panckakes at storage to up good fats, experiment with pureed spinach, spirulina, avocado, etc to get some greens in there. 3g of that cayanne may be too much - it is potent! Buy more coconut powder -- I missed it in the texture. Does the expresso add much to the texture of the panckakes? It does in a liquid form but I don't really notice it here. See what teff flour does to the mix, or adding amarinth seeds. Do nutrient calc with adding 3T PB to each day and consider eating these at work that way.

Nutrition Facts

Amount Per Day
8% Carb, 22% Protein, 70% Fat
Calories2929
% Daily Values*
Total Carbohydrate61g
114%
Dietary Fiber 46g
87%
Protein156g
91%
Total Fat222g
Saturated Fat66g
Monounsaturated Fat77g
Polyunsaturated Fat19g
9%
Omega-3 Fatty Acids9g
33%
Omega-6 Fatty Acids17g
Cholesterol2632mg
Calcium
352%
Vitamin A
1933%
Chloride
146%
Vitamin B6
1656%
Chromium
540%
Vitamin B12
2739%
Copper
282%
Vitamin C
169%
Iodine
363%
Vitamin D
701%
Iron
310%
Vitamin E
326%
Magnesium
114%
Vitamin K
256%
Manganese
454%
Thiamin
525%
Molybdenum
285%
Riboflavin
664%
Phosphorus
236%
Niacin
504%
Potassium
103%
Folate
274%
Selenium
433%
Pantothenic Acid
769%
Sodium
157%
Biotin
300%
Sulfur
202%
Choline
331%
Zinc
568%
 
* Percent Daily Values are based on "Week of breakfast for sedentary F weight loss". You may use the Nutrient Calculator to personalise your own profile, then select it from the list on the Recipe Editor tab.
Nutrient Profile: Week of breakfast for sedentary F weight lossChange

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