Low in carbohydrates and at the same time high in fat, the keto diet continues to gain in popularity, especially among sports and healthy lifestyle enthusiasts! You too want to test it out, but you don’t know where to start. Well, by breakfast, of course! Healthy and balanced, it is certainly the key to going more easily into ketosis, which in turn represents the heart of the diet in question.
To get started on the safe side, the editorial will have you try out 10 ketogenic breakfast recipes that you will never skip the first meal of the day after. And no, it won’t just be eggs and bacon! I promise!
10 tasty recipes for a low-carb ketogenic breakfast
For new followers of the keto diet, we remind you that it is not to be followed in the long term (especially by pregnant women and people with diabetes) because of its long list of prohibitions:
- bread, pastries, cereals
- pasta, rice, potatoes, semolina, corn, quinoa, buckwheat, pulses
- cooked dishes
- cookies, pastries
- chocolate with less than 85% cocoa, candies, jam, honey
- fruits (except the little sweet ones) sodas (except light with 0% sugar)
As for what foods are allowed, they’ve already been incorporated into 10 ketogenic breakfast recipes to follow!
The “bulletproof coffee”
Greasy coffee is a real treat that will make you want to never skip your breakfast again. So here’s how to whip it up yourself!
Ingredients for 1 cup:
- 250 ml of hot coffee (long or short)
- 25 gr of cow butter
- 1-2 drops of vanilla or coconut flavor without sugar (optional)
- 1-2 drops of rum (optional)
- 25 gr of coconut butter
Prepare yourself for a long or short coffee. Then put the ingredients listed above (except the vanilla aroma and rum) in a blender. Mix everything for 30 seconds to emulsify well. If you like, add a little vanilla, coconut, or rum flavoring. Finally, pour the contents into a glass and enjoy immediately! We insist on “immediately” because if you wait too long, the fat will accumulate on the surface of your coffee while ruining its sublime taste.READ Dietary deficiencies and the vegan diet: what nutrients are vegans lacking?
Bowl of Gluten-Free Cinnamon Keto Cereal
What are keto cereals? Well, they’re just cereal made from cinnamon-flavored French toast. Here’s how to prepare them yourself!
- 2 cups of almond flour (for gluten-free version) or whole wheat
- 2 tbsp. cinnamon
- 1/2 tsp. xanthan gum
- 1/2 tsp. baking soda
- 1/4 tsp. salt
- 1/3 cup butter
- 1/3 cup of Swerve
- 1 egg
In a medium bowl, combine the flour, cinnamon, xanthan gum, baking soda, and salt. Xanthan gum will only bring a very pleasant slippery to your cereals. In another bowl, whip the butter and Swerve with a mixer for a few minutes. Add the egg and continue to beat. If the mixture doesn’t feel smooth enough, don’t worry. This is perfectly normal.
Put the mixer on low speed and add the flour. Mix well until you get a paste. Once it’s ready, wrap it in plastic wrap and put it in the fridge for at least 1 hour. Wrap the dough ball in plastic wrap and refrigerate for at least 1 hour. Then preheat the oven to 180 ° C.
At the end of this time, take it out of the fridge and divide it in half. Lower each of them between two parchment papers. Finally, the dough should be smooth and flat. Remove the top parchment paper and cut the dough into small squares. There you go, your ketogenic breakfast is almost ready. All you have to do is prick them with a fork and place them on a baking sheet without removing the parchment paper.
Put the baking sheet in the freezer for about 10 minutes before putting it in the oven for 10 minutes or until your cereals turn golden. To be crunchy enough, it is important to let them cool for a few good hours. Transfer them to an airtight container and consume them for up to a week. For even more flavor, sprinkle with cinnamon and cane sugar.
Keto toast: midomelet, half sandwich
Yes, this next recipe includes eggs and bacon, but it’s worth a try!
- 4-5 slices of bacon
- 4 eggs
- 1 half avocado
- 1 handful of arugula/spinach
- Parmesan cheese
In a well-heated pan, cook the bacon slices. Use the fat from the bacon to prepare the eggs so that you get two small omelets. Then place the grilled bacon and avocado on the first small omelet and garnish with arugula. Cover with the second. There you go, your Ketogenic Express Breakfast is ready to be enjoyed!
Scrambled eggs with spinach and mozzarella
- 2 eggs
- 1 handful of fresh spinach
- 1 handful of Mozzarella cubes
- 1 C. coconut butter
- 1 half avocado
- 2 radishes
In a sauté pan, heat the coconut butter and place the spinach in it. Then add the cubes of mozzarella and eggs. Mix everything well for a few minutes and serve garnished with radish and avocado.
Almond Flour Keto American Pancakes
- 3 eggs
- 50 g almond flour
- 10g coconut flour
- 5 g of baking powder
- 25 g of melted butter
Whisk the eggs and add the dry ingredients. Mix until you get a paste. Pour in the melted butter and mix again. In a pan over medium heat, heat a little coconut butter and proceed to cook the pancakes. For each pancake, pour ¼ cup of batter. Cook for two minutes on each side. Finally, garnish with agave syrup and fresh berries and enjoy. If you want to speed up the cooking process, use a lid.
Blueberry Keto Muffins
Ingredients for 12 muffins:
- 4 eggs
- 50 ml of milk
- 75 g melted butter
- 100 g almond flour
- 30g coconut flour
- 5 g of yeast
- 150 g frozen blueberries
In a bowl, put all the ingredients except the frozen blueberries. Mix well and add the blueberries, stirring gently. Using a large spoon, divide the mixture into the muffin cups. Bake for 20 minutes at 180 degrees or until the dough is cooked through. Garnish with mascarpone and freeze-dried lavender.
Peanut Butter Chocolate Keto Bombs
- 60 grams of peanut butter
- 60 grams of coconut oil
- 20 grams of cocoa powder
- 10 grams of vanilla extract
- ketogenic sweetener (optional)
In a saucepan, melt the coconut oil over low heat. Add the peanut butter and melt, mixing with the coconut oil, until you get a homogeneous mixture. Add the cocoa powder, then the vanilla extract, and mix again. Finally, pour the mixture into the mold and put it in the freezer for at least 2 hours. Once the bombs are unmolded, store them in an airtight container in the fridge or freezer.
Keto smoothie bowl
Customizable as you wish, the smoothie bowl also switches to keto mode. Low in carbs, delicious, and super easy to whip up, it’s admittedly our favorite choice today!
- 2 tbsp. tablespoon of skyr
- 1 C. mascarpone
- 1 C. ricotta
- 1 vanilla essence
- 1 half teaspoon of matcha
- hemp seeds
- chia seeds
- 1 handful of coconut shavings
- 1 kiwi
- red berries
In a bowl, combine the skyr, mascarpone, ricotta, matcha and vanilla extract. Blend until the mixture is smooth and transfer the preparation to another bowl and garnish with red berries. Add the two types of seeds, the coconut shavings and a few slices of kiwi, and a cinnamon stick, if desired. Ketogenic breakfast is served!
Keto-style eggs benedict
- 4 eggs
- 125 g butter
- lemon juice
- ½ cucumber
- salt and pepper
Separate the whites from the yolks and whisk the yolks. Then take a piece of plastic wrap and line the edges of a ramekin. Oil the inside of the film and crack a whole egg in it. Add some of the whites and close tightly, leaving a little air. Do the same with the other egg and immerse the two eggs in a pot of simmering water. Leave to cook for 7-8 minutes. Meanwhile, in a heated pan, grill the bacon for a few minutes.
Whip the yolks, adding the melted butter, 2-3 drops of lemon juice, a little salt, and pepper. Then, cut the cucumber half in thirds lengthwise and garnish the arugula slices. Add the grilled bacon and the poached eggs. Cover with hollandaise sauce and serve.