Learn everything you need to know about the Ketogenic Diet Breakfast and some ideas on what a ketogenic breakfast can look like.
Barely any other meal is argued about as much as breakfast. Should I have breakfast or not? And if so, what’s the best?
“Breakfast is the most important meal of the day.” You’ve probably already heard or read this phrase many times. It is based on the idea that the body after the long fasting phase in the night, in the morning absolutely needs something to eat in order to get up to speed.
Well, that’s not really that dramatic. Through millennia of evolution, we are perfectly adapted to eating for a long time. After all, there is ketosis, if you eat anything, your body burns its fat reserves.
If you do not eat in the morning, you stay pretty deep in ketosis and do not disturb your body from consuming its fat. this is ideal for dieting, dieting leads to fat loss.
Especially with the ketogenic diet, abstaining from breakfast also means that you are particularly focused on the morning. This does not mean that you should not have breakfast or have breakfast.
If you have to force yourself to eat nothing and be hungry all morning, you’ll treat yourself to a huge portion at noon to make up for it.
Out of sheer hunger, you may exceed your carbohydrate limit, fall out of the ketosis and treat yourself as a reward for your morning stamina a large piece of cake. Good. I’m exaggerating, but that’s not how it should look.
The answer to the question of whether breakfast is good or important is quite simple: depending on what feels right for you. Are you hungry in the morning, then eat?
A ketogenic breakfast will not interfere with your fat burning. It will give you energy and make you feel full until lunchtime, as your blood sugar levels are not unnecessarily boosted, as would be the case with a carbohydrate-rich meal.
if you are not hungry, do not eat anything. do not force yourself to have breakfast, your body usually knows well when it needs something and signals that.
Ketogenic breakfast without carbohydrates?. Is that possible?
Toast with butter and jam or honey – yummy! But logically enough, it does not have too much to do with a ketogenic breakfast. Unless you would like to cite it as a negative example.
First of all, do not pay attention to what you have to do without breakfast during the ketogenic diet. Instead, focus on what you are allowed to eat.
It is important to know what nutrients are in your breakfast at all. Many people do not know in which foods such as protein, fat or even carbohydrates are included. Of course, this basic knowledge is elementary. The ketogenic diet does not count the calories. More specifically, it is important to know which foods are suitable for ketogenic breakfast without carbohydrates at all.
Lots of fat and protein
For example, it is the case with chicken eggs that this is logically a good source of protein. This can be many ketogenic breakfast recipes create, very clear. However, you should be a bit careful, because the main source of energy here is not protein, but the fat from the yolk.
It’s not easy, because pretty much everything that we usually eat in this country has a lot of carbohydrates.
Generally, Ketogenic breakfast consists mainly of:
- natural yogurt
- A nut mixture as a muesli set
The following recipes now give a few examples of what a ketogenic breakfast might look like. There are very simple recipes, some that you can prepare if you do not have much time in the morning and some that are great for a relaxed Ketogenic diet breakfast.
The middle course in terms of breakfast is the keto coffee. The keto coffee contains a lot of fat, hardly any carbohydrates and hardly any protein. This will keep you deep in the fat-burning mode, but it will also prevent you from starving if you decide to skip breakfast.
- 1 tbsp coconut oil
- 1 tbsp butter
- 100 ml coconut milk
- 400 ml of hot coffee
Mix the ingredients together or mix with a blender or blender. Then the coffee becomes extra creamy.
Green Keto Smoothies
Green smoothies are very nutritious and quick to prepare, can contain very different ingredients and are also great on the go. Ketogenic smoothies are also easy to prepare by dispensing with sugary fruit and using berries or avocado instead.
- 3 tbsp coconut oil
- 70g avocado
- 30g of fresh spinach
- 240ml almond milk unsweetened
- 100g cucumber
Puree all ingredients in a powerful blender.
Eggs with Bacon
The classic of ketogenic breakfast should not be missed in this recipe collection. Eggs are very healthy, contain many vitamins and taste delicious. They are prepared quickly, can be varied and make you full for a long time.
- 3 eggs
- 30g bacon in strips
- 1 tbsp coconut oil
Put the coconut oil in a pan and let it melt. Fry the bacon in the hot pan with the eggs crispy. You can make scrambled eggs or fried egg, depending on what you prefer.
Muffins are easy to prepare and are ideal for on the go. If you like to eat something sweet in the morning, this recipe is for you.
Per Portion: 273 KCAL
Ingredients for 12 Servings
- 165g almond flour
- 65g coarsely ground flaxseed
- 80g erythritol
- 2 teaspoons of baking soda
- 1 teaspoon cinnamon
- ½ tsp salt
- 30g chopped walnuts
- 6 eggs
- 120ml coconut oil (melted but no longer hot)
- 120ml coconut milk
- 1 lemon
Preheat the oven to 170 ° and prepare a muffin dish. Either you use a silicone mold, grease a muffin sheet or lay it out with paper cups.
First mix the dry ingredients, except the walnuts, in a bowl. Rub the peel of the lemon and mix it with the wet ingredients in another bowl. Then add the dry ingredients and mix thoroughly with a mixer or a wooden spoon.
Now fill the muffin molds to ¾ full and garnish with the chopped walnuts. Then bake the muffins for 20-25 minutes, in the end, check if they are baked. Poke a wooden stick in the middle, if it stays clean, they are even. Then let it cool and then remove it from the molds.
Keto Egg Muffins
Egg muffins are wonderful to prepare. If you do not have much time in the morning, you can boil it 1-2 times a week, put it in a jar in the fridge, and take it out every morning. Either you eat them cold or warm them up in the microwave.
Per Serving 371 KCAL
Ingredients For 4 Servings
- 6 eggs
- 1-2 spring onions (finely chopped)
- 100g cooked ham
- 100g grated cheese
- 1 tsp pesto
Cut the ingredients small. Mix the eggs with cheese and pesto and sprinkle them into muffin dishes, the best is a muffin tray.
Spread the spring onions and ham evenly on all muffins. Bake at 180 ° for 20-30 minutes. The egg muffins are also great for traveling.
TIP: Try other fillings, such as spinach with feta, or bacon and cheese or whatever you can think of.
Ketogenic Pancake Breakfast
Pancakes are part of an extensive breakfast. With this recipe, you can make them ketogenic and you do not have to have a guilty conscience
- 1 tbsp coconut oil
- 15g cream cheese
- 2 eggs
- 50g cream
- 30g blueberries
Put the oil in the pan and heat. Stir the eggs with the cream cheese and fry in portions in the hot oil. Beat the cream and serve with the blueberries to the pancakes.
TIP: For thicker, fluffy pancakes, add 1 tbsp coconut flour, ½ tsp baking powder and 150 ml almond milk.
Porridge With Hemp Seeds
You can also prepare this porridge in a larger quantity. In a closed box, it can be kept in the fridge for up to 3 days.
Ingredients For 2 Servings
- 240ml almond milk
- 75g shelled hemp seeds
- 2 teaspoon chopped flaxseed
- 2 teaspoons coconut oil
- 1 teaspoon Chia seeds
- 2-5 drops of Stevia
- 1 pinch of cinnamon
- 28g ground almonds
Put all the ingredients in a pot and simmer for a few minutes.
TIP: You can garnish the porridge with chopped nuts, cinnamon, fresh berries or seeds and enjoy hot or cold.
The porridge is relatively rich in carbohydrates, but it is almost exclusively fiber, which are excreted undigested again. Only 3g of carbs are processed per serving as sugar.
Ketogenic Sandwich Breakfast
- 50g cream cheese
- 1 big egg
- 15g of ham
- 15g cheese
- 3 slices of cucumber
Separate the egg and beat the egg whites until stiff. Mix the egg yolks with the cream cheese and season with a little salt and pepper. Carefully lift the cream cheese yolk mass under the stiffly whipped egg whites.
Place 2 portions on a baking sheet and bake at 150 ° for 20-30 minutes. Brush with the butter and fill with the remaining ingredients as desired.
Yogurt With Berries
This yogurt is also a quick and easy breakfast that can be prepared easily. It is especially suitable for those who like some fruit for breakfast.
- 150g greek yogurt
- 30g berries
- 1 tbsp grated coconut
Put the yogurt in a bowl, garnish with the berries and the grated coconut. You can use fresh or frozen berries.
TIP: To increase the fat content, you can simply add a cup of coffee to the yogurt with 1-2 tablespoons of coconut oil or add 1-2 tablespoons of MCT oil to the yogurt.