The ketogenic diet is a diet that is high in fat, contains a moderate amount of protein and very few carbohydrates. On a keto diet, the body goes into ketosis and burns fat instead of carbohydrates. The ketogenic diet was originally developed as a treatment for the symptoms of childhood epilepsy, but has also made its way into the world of weight loss diets. Whether you're following a full ketogenic plan or simply looking for low-carb meals, a ketogenic breakfast always provides a great start to the day.
Start your morning with these low carb, keto recipes that will help you burn fat all day long. However, a ketogenic breakfast doesn't always have to be the same bacon and eggs. There are endless options for nutritious meals that are high in fats and proteins and little or no carbohydrates. We have selected the most delicious ketogenic recipes for breakfast and made them available in the article. And the best part? They're also filled with nutritious, Paleo-approved ingredients!
Even if you're not on a ketogenic diet, these recipes are for low-carb breakfastsrich in healthy fatsand proteins that promote normal blood sugar levels, weight loss and long-term satiety.
Keto coffee for breakfast
On the ketogenic diet, morning coffee can replace breakfast. This is not normal coffee, but the so-calledBulletproof Coffee– a frothy coffee drink made with butter and oil instead of milk and sugar. The “bulletproof coffee” contains a lot of fat, but hardly any carbohydrates and protein. On a keto diet, it offers a good alternative to breakfast because you stay in fat burning mode and at the same time don't feel very hungry. The ingredients for bulletproof coffee are pureed in a blender so that the fats combine well with the coffee. For one cup you need:
1 cup of hot coffee
1 THE BUTTER
1 tbsp MTC oil or coconut oil
Green smoothie
If you prefer your breakfast liquid, you can prepare a delicious smoothie. However, it is important to note that the selected ingredients contain lots of healthy fats and hardly any carbohydrates. A banana, for example, is considered unsuitable for a ketogenic smoothie because it is very high in carbohydrates. For the same reason, you must not add milk to the recipe. We have found a suitable green smoothie recipe for you.
Ingredients:
1/2 Avocado
10-12 leaves fresh spinach
1/2 cucumber
3 tablespoons coconut milk
250 ml unsweetened almond milk
Preparation:
Puree all ingredients in a high-speed blender until a uniform consistency is achieved. You can also enjoy the smoothie on the way to work or in the office.
Stuffed avocados
Avocado is one of the best sources ofhigh quality fat. That's why it's used in many ketogenic breakfast recipes. A great option would be to fill the avocado halves with other delicious and low-carb ingredients.
Ingredients:
1 ripe avocado
1/2 lemon
2 tbsp diced onion
2 large eggs
1-2 slices of bacon
1/2 tsp chives, chopped
Salt, pepper
Preparation:
Halve, seed and peel the avocados. Brush the avocado halves with lemon to prevent them from browning and then season with salt and pepper. Place a pan over medium heat and fry the onion for 5-6 minutes. In the meantime, beat the eggs in a bowl until frothy. When the onions are ready, add the beaten eggs, bacon and chives. Mix the mixture with a spatula and push until the eggs are no longer liquid but are still shiny. Season the scrambled eggs with salt and pepper and distribute them into the avocados.
Ketogenic pancakes
Pancakes are aClassic for late weekend mornings. However, since the classic recipes are far from low carb, we have chosen an alternative recipe that goes well with a ketogenic diet. However, you should avoid toppings such as chocolate, jam and honey.
Ingredients:
1/2 Bag Mandelmehl
120 g soft cream cheese
4 large eggs
1 teaspoon grated lemon peel
Butter for frying and serving
Preparation:
In a medium bowl, stir together the flour, cream cheese, eggs and lemon zest until smooth. Heat a non-stick pan over medium heat and melt 1 teaspoon of butter. Then add about 3 tablespoons of the pancake batter to the pan and fry until golden brown on both sides. Serve with a knob of butter.
Bacon and Eggs – A classic on the keto diet
A classic ketogenic breakfast is the famous bacon and eggs. A serving consists of up to 3/4 fats, with carbohydrates being only 2%. Plus, this classic meal is quick to prepare, making it perfect for early mornings.
Ingredients:
2 Owner
50-100 g bacon/ham bacon
1 EL Kill
2-3 cherry tomatoes (optional)
fresh parsley (optional)
Preparation:
Place the bacon in portions in a hot pan without oil and fry on each side. If necessary, turn several times until the bacon becomes crispy, then remove from the pan. Heat the oil in the same pan, crack the eggs and slide them into the pan. Let it set over medium heat until the egg whites set (more or less to taste). Then take the eggs out of the pan, halve the cherry tomatoes and fry them briefly in the still hot pan. Finally, serve everything in a plate, season with salt and pepper and sprinkle with fresh parsley.
Tip: If there is enough fat from the bacon left in the pan, you cannot use additional oil to fry the eggs.
Hearty low carb egg muffins
For all muffin fans, we have found a recipe for muffins as a low-carb breakfast. The little egg cakes are easy to portion and taste very tasty.
Ingredients for 12 muffins:
12 Owner
2 spring onions, finely chopped
150 g chorizo or bacon
150 ggrated cheese
2 tbsp red or green pesto (optional)
Salt and pepper
Preparation:
Preheat oven to 180 degrees Celsius. Grease a muffin tin well with butter. Cut the chorizo into small pieces and distribute into the muffin cups along with the chopped spring onions. Then beat the eggs with the spices and pesto, add the cheese and stir well. Spread the egg mixture over the chorizo and onions and bake the muffins for 15-20 minutes or until golden brown. You can enjoy the egg muffins both warm and cold.
Cheese and mushroom omelet as a ketogenic breakfast
A ketogenic breakfast usually contains eggs, but not because of the high protein content in the egg whites, but because of the fat in the yolks. You can find another keto recipe with eggs below. It is a fragrant omelette with mushrooms and cheese.
Ingredients:
3 Owner
30 g butter for frying
30g grated cheese
1 tbsp finely chopped onion
3 mushrooms
Salt, pepper
Preparation:
Crack the eggs into a bowl and season with a pinch of salt and some pepper. Then whisk well until the egg mixture becomes smooth and foamy. Melt the butter in a pan and then add the eggs. Fry the omelette for 2-3 minutes until it becomes firmer but the top is still raw. Now sprinkle the grated cheese, quartered mushrooms and onions on top. Using a spatula, carefully fold the omelette in half and fry for a few more minutes.
Frittata with fresh spinach
The frittatais a type of Italian omelette that is prepared in the oven instead of in a pan. We have a delicious recipe with spinach ready for you.
Ingredients:
150g bacon, diced
2 tablespoons butter for frying
200 g fresh spinach
8 Owner
225 ml whipped cream
150g grated cheese
Salt and spices to taste
Preparation:
Preheat the oven to 180 degrees. Fry the bacon in butter over medium heat until crispy. Then add the washed and dried spinach, stir and let it collapse. Remove the pan from the heat and set aside. Whisk eggs and whipped cream together and pour into a greased baking dish (approx. 20×20 cm). Add the bacon, spinach and cheese on top and place the frittata in the middle of the oven. Bake until golden brown, 25 to 30 minutes.
Are you not allowed to eat anything in the morning on the ketogenic diet?
A ketogenic breakfast is actually not a must if you are following a ketogenic diet. You can skip the first meal of the day if you are not hungry in the morning. If you're not hungry in the morning, you shouldn't force yourself to eat anything. This way the body stays deep in ketosis and consumes fat. If you still choose a ketogenic breakfast, fat burning will not be hindered. It's just important to make sure you use the right ingredients.
