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Let me start with a big disclaimer. This isn't your usual breakfast or even dinner meal. This is the kind of keto meal you'd want to make if you follow an intermittent fasting plan and are used to eating only two large meals a day. This type of fasting is also known as TMAD.
What's an Abundance Bowl?
A typical abundance bowl is highly nutritious, high calorie meal that provides the right amount of nutrients to keep you satisfied for longer.
This low-carb abundance bowl is not just low in carbs. It's high in protein and electrolytes, both of which are important when you start following a low-carb diet.
I intentionally kept this abundance bowl vegetarian just to show you how you can easily get all the protein you need even if you don'y eat meat.
Recipe Tips
Abundance bowls are versatile! Feel free to make any of the suggested swaps and adjustments to fit your diet, palate and macros:
- Use chicken eggs instead of duck eggs. Duck eggs are much bigger than chicken eggs, If you want to maintain a similar nutritional profile, double the amount of chicken eggs.
- Use spinach instead of chard. Both are high in electrolytes and low in carbs. You can also use collard greens.
- Swap the Halloumi with slices of chicken breasts to make this recipe dairy-free. Other protein options include sliced leftover steak, turkey, smoked salmon or some cooked shrimp.
- Skip the mayo if you need to lower the fat and calories. If you're not a fan of spicy food, skip the sriracha and simply use mayo or add fresh herbs instead.
All of us have different dietary needs so it's natural that you may need to adjust the macros in this recipe. You can make any adjustments, such as including different add ons or changing the serving size, directly in the KetoDiet App by cloning any of the recipes from my blog and customizing them to fit your macros and preferences.
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Hands-on Overall
Serving size 1 large bowl
Nutritional values (per serving, 1 large bowl)
Net carbs9 grams
Protein44.5 grams
Fat104.1 grams
Calories1,163 kcal
Calories from carbs 3%, protein 15%, fat 82%
Total carbs17.6 gramsFiber8.6 gramsSugars3.6 gramsSaturated fat31.9 gramsSodium1,848 mg(80% RDA)Magnesium189 mg(47% RDA)Potassium1,262 mg(63% EMR)
Ingredients (makes large 2 servings)
- 1 pack Halloumi cheese (225 g/ 8 oz)
- 200 g chard or spinach (7.1 oz)
- 4 tbsp avocado oil mayonnaise (60 g/ 2.1 oz)
- 1 tsp Sriracha hot sauce
- 4 duck eggs or jumbo chicken eggs
- 2 tbsp extra virgin olive oil (30 ml)
- 1 large avocado (200 g/ 7.1 oz)
- sea salt and pepper, to taste
- 2 tsp fresh lemon juice, to serve
- pinch of red pepper flakes, to serve
Instructions
- Prepare all of the ingredients. Slice the halloumi and chop the chard stalks and then the chard leaves. Make the Sriracha mayo by mixing avocado oil mayonnaise with Sriracha.
Note: Instead of chard you can use spinach which you don't need to chop unless it's large leaves.
- Add enough water to a pan to make sure the eggs can be fully submerged. Add a good pinch of salt and bring to a boil. Using a spoon, gently submerge the eggs into the boiling water. Cook for 6 to 7 minutes to get the yolks soft-boiled (runny yolk with cooked whites). If you prefer them hard boiled, cook for 9 to 10 minutes. When done take off the heat and add some cold water to stop the cooking process by keeping it just warm.
Note: Instead of duck eggs you can use 2 to 3 chicken eggs - the larger the better.
- Meanwhile, grease a large skillet with half of the olive oil and cook the halloumi over a medium-high heat until crispy and browned, for 2 to 3 minutes. Turn on the other side and cook for another 2 to 3 minutes. Transfer to a plate and keep warm.
- Grease the skillet where you cooked the halloumi with the remaining olive oil. Add the chopped chard stems and cook for a minute or two. Add the chard leaves and cook until just wilted, for 30 to 60 seconds. Remove from the heat.
- To assemble the bowls, peel the cooked eggs and cut in half. Place in a bowl together with the cooked chard, grilled Halloumi slices and avocado. Drizzle with some lemon juice and serve with the Sriracha mayo. Season with salt and pepper to taste. Optionally, sprinkle with some red pepper flakes and serve while still warm.
Note: Make sure to check all the variations and swaps in the recipe tips!
Ingredient nutritional breakdown (per serving, 1 large bowl)
| Net carbs | Protein | Fat | Calories |
|---|
| Halloumi (Cypriot cheese) |
| 2.3 g | 22.5 g | 30.4 g | 370 kcal |
| Chard, Swiss, raw |
| 2.1 g | 1.8 g | 0.2 g | 19 kcal |
| Mayonnaise |
| 0.1 g | 0.2 g | 12.5 g | 111 kcal |
| Sriracha chili sauce, hot sauce |
| 0.5 g | 0 g | 0 g | 2 kcal |
| Egg, duck, whole, fresh, raw |
| 2 g | 17.9 g | 19.3 g | 259 kcal |
| Olive oil, extra virgin |
| 0 g | 0 g | 27 g | 239 kcal |
| Avocado, fresh, all sizes and measurements |
| 1.8 g | 2 g | 14.7 g | 160 kcal |
| Salt, sea salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Pepper, black, spices |
| 0.1 g | 0 g | 0 g | 0 kcal |
| Peppers, chile (chili), flaked and dried, spices |
| 0.2 g | 0.1 g | 0.1 g | 2 kcal |
| Total per serving, 1 large bowl |
| 9 g | 44.5 g | 104.1 g | 1,163 kcal |
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