Sometimes you want a grab and go breakfast that isn’t a cereal or protein bar – something savoury to start the day but is ultra-convenient. I think I have found the answer because OMG! these are delicious and just the thing to pop in a bag, box or just your hand when leaving the house. That’s not to say they aren’t also great sitting leisurely at the table but my inspiration was for the previous scenario.
They are a low-carb and high protein ‘grab’ of breakfast staples – eggs, bacon and sausage with cheese (all of which can be ‘vegetarian options’ if preferred) to make a kind of savoury scone, quick bread or what my US cousins call ‘biscuits’. They do not however have any grain flour and so are low-carb. They can be made ahead, reheated and also frozen for convenience – and are great eaten cold and warm (a quick zap in the microwave means they can be virtually oven-fresh any time). I also like to serve them with a little soup for lunch.
What I love is the protein hit they deliver – 10 g in each one. What I don’t is that they do need to cool a little when straight from the oven – they’re pretty hot – but as bariatrics we’re used to the waiting rules aren’t we – be it appointments, approval, not eating with food and all the rest …
LOW-CARB, HIGH-PROTEIN, BREAKFAST SCONES/BISCUITS
100 g/1 cup grated protein or low-fat hard cheese (I used Eatlean)
75 g/¾ cup almond flour or ground almonds
1 tsp baking powder
½ tsp salt
freshly ground black pepper
100 g/4 oz cooked low-fat sausages or lean breakfast sausage, crumbled or chopped (or use vegetarian sausage)
5 cooked bacon medallions or bacon rashers/slices, chopped (or use vegetarian bacon or ham alternative)
ground paprika (optional)
- Preheat the oven to 190 C, 375 F, gas 5. Line a large baking tray with non-stick paper or silicone (or use a non-stick tray).
- In a large bowl, beat the eggs with half of the cheese.
- In another bowl, mix the flour or ground almonds with the baking powder, salt and pepper to taste.
- Add the almond mixture to the eggs and stir well to combine.
- Fold in the sausage and bacon to make a sticky dough.
- Spoon onto the prepared baking tray in mounds – the mixture will make 12 scones/biscuits. Top with the remaining cheese and sprinkle with a little ground paprika if liked.
- Bake for 12-15 minutes until risen and golden and firm to the touch.
- Allow to cool before eating then chill to store or freeze (in an airtight container).
WLS PORTION: 1-2 (as a long-term post-op I can eat two)
V suitable for Vegetarians (see intro)
CALORIES PER SCONE/BISCUIT: 96
CARBOHYDRATE: 1.3 g
FAT: 5.5 g
Images copyright © Bariatric Cookery (UK) Ltd