Category Archives: Eggs, Dairy

Cheddar Cheese Soufflé

Cheddar Cheese Soufflé
4 servings // 482 calories, 5 net carbs

Extra virgin olive oil spray
Flaxseed meal, for dusting soufflé dish
1/2 cup firmly-packed grass-fed Parmesan cheese, grated with microplane
1/4 cup Bob’s Red Mill super fine, blanched almond flour
1/2 teaspoon xanthan gum
1/4 teaspoon smoked paprika
1/4 teaspoon sea salt
1/8 teaspoon cayenne pepper
1/8 teaspoon white … Read more

Baked Avocados, Bacon, and Eggs

Quick and easy breakfast, lunch, or supper dish!

Baked Avocados, Bacon, and Eggs
2 servings // 497 calories, 3 net carbs

2 avocados, as large as possible
Dollop of salsa or barbecue sauce
4 heritage bacon slices (alternate: smoked salmon)
4 large pasture-raised eggs, medium-to-small-sized

Preheat oven to 425 degrees. Line a baking sheet with parchment paper or spray with … Read more

Crustless Smoked Salmon Quiche

I make variations of this recipe, depending on what’s in the refrigerator—sometimes I use different types of Swiss cheeses, or some thinly-sliced Maui onion, perhaps sliced leeks, maybe an entire fistful of chives. Sometimes I use whole milk, at other times heavy cream, and like to add a dollop of sour cream on top. Invention is fun 🙂

Crustless Smoked Read more

Condensed Milk Substitute

This recipe was originally in and it is one of those handy little things to know!

Condensed Milk Substitute

2 eggs
1 cup brown sugar
1 teaspoon vanilla
2 tablespoons flour
1/2 teaspoon baking powder
1/4 teaspoon salt

Mix all ingredients together and use as a substitute for condensed milk.

Now really…what could be easier??

On the other hand, … Read more

Broccoli Soup with Cheddar Cheese

Here’s a warming low-carb soup for chilly days!

Broccoli Soup with Cheddar Cheese
4 servings // 388 calories, 10 net carbs (using chicken stock and cream)

3 tablespoons extra virgin olive oil
2 pounds fresh broccoli, stems and florets separated and chopped into bite-size pieces
6 garlic cloves, minced
1 teaspoon onion powder
1 tablespoon Dijon mustard
1/2 teaspoon dried … Read more

French Onion Soup (low carb)

While forgoing the crouton is saddening, this soup still delivers plenty of deep rich flavors. Adapted from a recipe on

French Onion Soup (low carb)
4 servings // 459 calories, 8 net carbs

4 medium onions, halved lengthwise, then thinly sliced lengthwise
3 sprigs fresh thyme
2 Turkish bay leaves or 1 California
3/4 teaspoon salt
1/4 cup extra

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