Since I started on a Zero Carb diet, some mornings I've been getting into the bad habit of drinking broth with some gelatin in it. Don't get me wrong, bone broth and gelatin are great for me, but not as a meal replacement. I want to practice actually eating when I'm hungry and giving my body the nutrition it needs, not displacing my hunger and becoming a ravenous tiger at lunchtime or dinner.
I also wanted to find a quick, easy breakfast that I could take with me on the run. Also sometimes I just don't want to eat solid meat in the morning, but I do want to eat, and I'm limiting the amount of eggs I consume. I came up with a GREAT alternative, zero carb, keto quick meal, “protein shake”!
I love making this in my Vitamix blender because it will actually heat the shake as it blends (on the soup setting), so I can use the ingredients cold from the refrigerator. But if you don't have a Vitamix, no worries you can definitely make this in a regular blender, just heat the meat and broth first.
You can also make this quick meal ahead of time – the night before – and then heat it up in the morning, and it really is satisfying and tasty. Once you get over the thought in your head that protein shakes should be sweet, that is. This is a wonderfully savory yummy treat that is great for sensitive digestion, which can sometimes happen in the morning. If you like gravy, you'll like this!
- 3-4 ounces leftover meat (I used leftover steak)
- 8 ounces homemade broth (I used beef broth)
- 1 whole egg
- 1 Tablespoon Great Lakes gelatin or collagen (I used the one in the green can but the red can is fine too)
- 2 or more drops of Tabasco sauce
- salt & pepper to taste
- optional - add 1 Tablespoon of butter, ghee or heavy cream
- If you have a Vitamix blender, put all (cold) ingredients in the blender and set to the 'soup' setting and press start. The shake will heat by the end of the cycle.
- If you do not have a Vitamix blender, heat the broth and put in meat that's also been heated. Wait to put the egg and gelatin in until you've started the blender. Season to taste and blend until creamy - could be up to 5 minutes.
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