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I try to spend some time each weekend preparing meals for the week ahead. Not dinners, I actually enjoy cooking at the end of the day.
Lunches and breakfasts on the other hand are my downfall. I get busy or distracted and I don’t want to stop and make something, so I either go without which isn’t great or I grab a chemical laden protein bar which doesn’t really satisfy me.
These keto-friendly jars are perfect for breakfast or lunch… or a healthy low-carb brunch. You can eat them cold or warm them up in the microwave and the minimal effort that it takes for me to grab one, heat it and eat it is almost as fast as a nasty protein bar but packed with protein and healthy fats. Enjoy!
Hands-on Overall
Nutritional values (per serving)
Net carbs3.2 grams
Protein30.3 grams
Fat47.8 grams
Calories571 kcal
Calories from carbs 2%, protein 21%, fat 77%
Total carbs4.1 gramsFiber1 gramsSugars1.6 gramsSaturated fat21.5 gramsSodium1,027 mg(45% RDA)Magnesium45 mg(11% RDA)Potassium528 mg(26% EMR)
Ingredients (makes 4 servings)
- 8 large eggs
- 1/4 tsp salt, or to taste
- 1/8 tsp black pepper, or to taste
- 3 tbsp ghee or duck fat (45 g/ 1.6 oz)
- 1 1/3 cups white mushrooms (100 g/ 3.5 oz)
- 8 slices bacon (240 g/ 8.5 oz)
- 16-20 cherry tomatoes (120 g/ 4.2 oz)
- 1 1/4 cups grated cheddar cheese (141 g/ 5 oz) - use diced avocado for a dairy-free alternative
- 2 cups fresh spinach or leafy greens of choice (60 g/ 2.1 oz)
Instructions
- Prepare all the ingredients. Crack the eggs into a mixing bowl and season with salt and pepper. Beat well until combined.
- Heat a tablespoon of the ghee in a fry pan and pour the eggs in. Cook over medium heat, drawing the curds in gently, until the eggs are just cooked. Remove from the heat and place in a bowl.
- Wipe out the frying pan to prevent any pieces of leftover eggs from burning, and add the remaining ghee and the sliced mushrooms. I like to cook my mushrooms until they are crispy on the outside, but you cook them to your liking. Once cooked, remove from the pan, leaving the ghee residue in the pan, and place in a bowl.
- Add the chopped bacon to the pan with the ghee and mushroom residue and cook on high heat until crispy. Remove and place into a bowl.
- Cut the cherry tomatoes in half and set aside.
- Place four clean 340 g (12 oz) mason jars on the counter and layer them in the following order: spinach, tomatoes, mushrooms, eggs, cheese and bacon.
- Top with a healthy grind of black pepper and wait until cool to cap and store in the fridge. Store in the fridge for up to five days.
Ingredient nutritional breakdown (per serving)
| Net carbs | Protein | Fat | Calories |
|---|
| Egg, whole, fresh, raw (free-range or organic eggs) |
| 0.7 g | 12.6 g | 9.5 g | 143 kcal |
| Salt, sea salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Pepper, black, spices |
| 0 g | 0 g | 0 g | 0 kcal |
| Ghee |
| 0 g | 0 g | 11.3 g | 102 kcal |
| Mushrooms (white), fresh |
| 0.6 g | 0.8 g | 0.1 g | 6 kcal |
| Bacon, streaky (high fat content), organic |
| 0 g | 8.2 g | 15.1 g | 169 kcal |
| Tomatoes, cherry, fresh, all varieties |
| 0.5 g | 0.2 g | 0.1 g | 5 kcal |
| Cheddar cheese |
| 1.1 g | 8.1 g | 11.8 g | 143 kcal |
| Spinach, fresh |
| 0.2 g | 0.4 g | 0.1 g | 3 kcal |
| Total per serving |
| 3.2 g | 30.3 g | 47.8 g | 571 kcal |
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