Egg Fast Breakfast Biscuit – Low Carb Keto Breakfast Yum
Learn why Fluffy Chix Cook thinks Egg Fasts should never bore anyone with monotony. Do you want new and exciting healthy low carb keto breakfast sandwich recipes? The Egg Fast Breakfast Biscuit makes a delicious low carb meal any time of the day and fits perfectly into an Egg Fast plan which is a modified Fat Fast. Join the Fluffys to discover more about eggs and Egg Fasting, the near perfect super food.
Eggs are a near perfect food, maybe a super food, because they contain nearly every essentially vitamin and mineral, plus all the essential amino acids, plus healthy fats in the ratios necessary for optimal absorption! They are a protein and fat powerhouse positioned to deliver the fat soluble vitamins: A, D, E, and K directly into the nucleus of your cells. So is it any wonder the Fluffys enjoy Egg Fasts now and then?
Many people who are yet unfamiliar with Egg Fasting ask, “Well, how can you eat “only” eggs day in and day out? Don’t you get sick of them? I could NEVER eat eggs as my only food!” The short answer is “NO;” resoundingly “NO.” Am I shouting, cuz I feel like I am shouting! Why? Because Egg Fast recipes are more, much more than boiled eggs, scrambled eggs, and fried eggs. Far from it!
The truth is that a proper Egg Fast, which is a form of a modified ketogenic fat fast is very balanced: 1 egg + 1 tablespoon of healthy fat + 1 ounce of cheese (or less). That ratio yields about 19% Protein, 1% Carbs, and 80% fat; a super duper ketogenic ratio. And there is so much variety and so many recipes that can be made through the combination of these ratios of ingredients. (Oh and don’t forget, the Fluffys are mid-hedonists and need a little fiber for occasional irregularity…so our rules state you can have up to 2 teaspoons of whole psyllium husks daily. Remember, you can use ANY healthy fat, and ANY healthy cheese in addition to your eggs.
Mr. Fluffy woke up jonesing for a Breakfast Biscuit sandwich, you know, the kind you get at Mickey D’s (i-a-b-e-t-e-s) fast food joint? And we’re having an alternate day egg fast this week (ADEF) where you Egg Fast for 3 meals every other day and then on alternating days Egg Fast for 1-2 meals of the 3 meals per day. So we got to thinking…what if? And the Egg Fast Breakfast Biscuit was born!
We already make an Egg Fast Pumpkin Spice Pancake, so this is an evolution from that idea, making the “biscuit halves” in ramekins (2 halves per sandwich) in the microwave, then pan toasting in a nonstick skillet. Perfection! No, they don’t have the bready texture of a true biscuit, but as a GDS (Guts Delivery System), with a pleasing texture, they’re magnificent! Just perfect to deliver a runny fried egg with melted cheese!
We don’t mind telling you, we were amazed, beyond pleased, and stuffed after one of these little Egg Fast beauties. Egg Fast Breakfast Biscuits will become a staple in the Fluffy House, so move over Mickey, there’s a new clown in town!
If you want more exciting Egg Fast recipes please scroll down to the Egg Recipe section in the Recipe Index, or visit the Fluffy Chix Egg Fast Meal Plans section to see the Egg Fast Rules and to see 5 Sample Menus (located at the bottom of the page). Also, feel free to join them in their confidential Egg Fast Group!
Egg Fast Breakfast Biscuit – Low Carb Keto Breakfast Yum
Notes
The Egg Fast Breakfast Biscuit is so filling and comforting feeling it takes us from breakfast to late afternoon with no hunger—zero hunger! If we squint a little bit we'd get all the way through to dinner. We're calling this an EF meal even though I go over by 1 tablespoon on cheese. That's not a deal breaker, is it?
Serving Ideas Serve with a hot cup of coffee and a smile!
Nutritional Information
Egg Fast Breakfast Biscuit 572 Calories; 53g Fat (83.2% calories from fat); 21g Protein; 3g Carbohydrate; 1g Dietary Fiber; 2g Effective Carbs
Copyright © 2015 Fluffy Chix Cook. All rights reserved.
Ingredients
- 1 ounce cream cheese, softened
- 2 tablespoons grated Parmesan cheese
- 1/2 teaspoon whole psyllium husks (NOW brand)
- 1/8 teaspoon baking powder
- 1/2 teaspoon unfiltered apple cider vinegar
- granulated garlic
- 1 pinch kosher salt
- freshly ground black pepper
- 2 large eggs, separate 1 of the eggs
- 2 tablespoons unfiltered extra virgin olive oil, divided
- 1/2 slice Deli Deluxe American Cheese
Instructions
- Soften cream cheese. Blend with Parmesan, psyllium, baking powder, apple cider vinegar, granulated garlic, kosher salt, and the egg whites from one egg. Add 1/2 teaspoon of olive oil to each of 2, 3-ounce ramekins. Divide batter and nuke one at a time for 35-40 seconds in the microwave. Centers should be done in the middle.
- Add 1/2 teaspoon olive oil to a nonstick skillet. Transfer egg biscuits to the pan and cook until toasted on both sides. Remove from hot pan and top each half with a quarter slice of American Cheese. Let it melt while you fry the egg.
- Add remaining oil to nonstick skillet. Add 2nd egg plus the egg yolk from the first egg. Fry until whites are firm and yolks are still runny (over medium).
- Add egg to bottom of biscuit and top with the second biscuit. Serve immediately to smiles and rave reviews!
Nutrition Facts
Egg Fast Breakfast Biscuit – Low Carb Keto Breakfast Yum
Serves: 1 breakfast sandwich
|
Amount Per Serving: 1 breakfast sandwich
|
||
|---|---|---|
| Calories | 572 | |
| % Daily Value* | ||
| Total Fat 53g | 81.5% | |
| Saturated Fat | 0 | |
| Trans Fat | ||
| Cholesterol | 0 | |
| Sodium | 0 | |
| Total Carbohydrate | 0 | |
| Dietary Fiber | 0 | |
| Sugars | ||
| Protein | ||
| Vitamin A | Vitamin C | |
| Calcium | Iron | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Fluffy Chix Cook
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Copyright © 2014 Fluffy Chix Cook. All rights reserved.
Omg, I just finished dinner, but I really want to try this! I am just finishing a 5 day fast following your egg fast rules and lost 5lbs!! Now I am following an alternate egg fast day and this will be great in my food rotation. I think I may make it tonight and eat it tomorrow. How do you think it will hold up in the refrigerator? Thanks for this fabulous recipe!
Robin I haven’t tried the test of holding in the ice box. I think they will be ok. But like with anything in my opinion, fresh tastes best. But you simply can’t argue with convenience, so I’m willing to compromise a little?? Does that make sense? Sooo thrilled you love them. I just saw your picture. It’s a thing of beauty!!!
Cannot wait to try this – it looks fantastic! Thank you!
I just made these tonight and they were awesome!
Yay!!! So happy you like them!!!!
Would this work with psyllium powder instead of husks?
Maybe? Dunno. Try it and see? You would need to start with 1/2 as much powder and just see how thick it gets. You will likely need to play with the amount of psyllium powder and egg whites.
These looked amazing but I was a little skeptical about the taste. OMG, these were *amazing*!! I loved it, thanks for the recipe!
I just had the most delicious breakfast. I made these biscuits and topped with breakfast sausage, egg, and the hollandaise. It was so good!!! I didn’t have the canned parmesan cheese so I only used one tablespoon of the real parm so it wouldn’t be too strong . And I forgot the Browning part. But my husband loved if, I loved it, and it will definitely happen again. Thank you!!
Awesome!!! So glad they worked for you! 🙂
This looks yummy – can’t wait to make it. Any thoughts on the best way to scale it up to make a larger Batch?
I think people have scaled the recipe up 4X. Just don’t scale the salt. Also, a microwave is necessary to make these rise. Microwaving single ramekins makes them rise better than doing 2 or 3 at a time. Sorry. But most of my people need/want single to two serving recipes. 🙂 That’s why we develop that way–for instant portion control. 🙂
I was wondering if you have tried to bake these in the oven? I live in a really small space so I don’t own a microwave. Love your website….thanks
Never tried. 🙁 It needs the explosive rise that a microwave gives. Premix and take in a small round mason jar. Then nuke at work or school! We can make these completely in the micro if you don’t brown the top of the biscuits.
OH MY GOSH I have no idea what took me so long to try this. FABULOUS!!
OMG!!!! This was sooooo good. I subbed 1/4 tsp psyllium powder for the 1/2 tsp whole psyllium husks and the bread turned out fine. I feel like I just cheatted!
Yay! So glad to hear this!!! WTG! And good to know about the powder to whole husk sub!! 🙂
Hi, your recipe looks awesome and I really want to try it as I’m currently doing an egg fast. May I ask (I’m a little confused and I won’t confuse you with what what’s going on in my head) I’ll just simplify it and ask straight out, how many oz’s of cheese in total does this recipe use?
Just confused as you’ve used oz, tbsp and 1/2 slice as measurements, so just want to know what you’d say the total cheese was in oz? I’m having brain blockages trying to work this out! Haha thanks in advance 🙂
Antoinette
I think deli cheese is typically one ounce/slice, so half a slice would be 1/2 oz.
If you get the commercial grated parmesan, there should be a serving size in grams and whatever unit is customary listed on the nutrition label. If you’re grating your own or getting cheese that was grated in store, I note that the product linked on Amazon lists a serving size of two teaspoons = five grams.That wold make two tablespoons fifteen grams of parmesan with one ounce being roughly 28.3 grams.
Basically, that works out to a little over two ounces of cheese total, but the three kinds of cheese have rather different fat/protein profiles.