Keto Breakfast – Ideas and Recipes

Keto Breakfast

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:

  • eggs
  • bacon
  • fruit
  • natural yogurt
  • vegetables
  • 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.

 

Keto Coffee

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.

442 KCAL

Ingredients

  • 1 tbsp coconut oil
  • 1 tbsp butter
  • 100 ml coconut milk
  • 400 ml of hot coffee

Preparation
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.

542 KCAL

Ingredients

  • 3 tbsp coconut oil
  • 70g avocado
  • 30g of fresh spinach
  • 240ml almond milk unsweetened
  • 100g cucumber

Preparation
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.

480 KCAL

Ingredients

  • 3 eggs
  • 30g bacon in strips
  • 1 tbsp coconut oil

Preparation
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.

 

Keto Muffins

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

Preparation
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

Preparation
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
515 kcal

Ingredients

  • 1 tbsp coconut oil
  • 15g cream cheese
  • 2 eggs
  • 50g cream
  • 30g blueberries

Preparation
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.
660 KCAL

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

Preparation
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

483 KCAL

Ingredients

  • 50g cream cheese
  • 1 big egg
  • 15g of ham
  • 15g cheese
  • 3 slices of cucumber

Preparation
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.
214 KCAL

Ingredients

  • 150g greek yogurt
  • 30g berries
  • 1 tbsp grated coconut

Preparation
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.

Easy Hash browns for Breakfast

Easy Hash browns for Breakfast

Easy Hash browns for Breakfast

Hash browns or hashed browns are a simple potato preparation in which potato pieces are pan-fried after being shredded, julienned, diced, or riced. This recipe refers to the shredded version, which is the most common in many parts of the United States. Hashbrown is considered a breakfast food and is often served with ketchup.
Course Breakfast
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Servings 2
Calories 350 kcal

Ingredients

  • 2 potatoes washed
  • 1 onion finely chopped (Optional)
  • plenty of cooking oil Canola is good — see smoke point information
  • 2 tablespoons of flour OR one egg

Instructions

  1. Grate the raw potatoes with a cheese grater, place them into a bowl and cover completely with water. Let sit for 10 minutes.
  2. Place a large frying pan on medium-high heat and add enough oil to provide a thin coating over the entire bottom of the pan.
  3. Drain the grated potatoes well; if this is not done thoroughly the potatoes will steam instead of fry.
  4. Mix in chopped onions by hand.
  5. Mix the one egg OR two tablespoons of flour into the hash brown mixture evenly. This will allow the hash browns to stay together when frying.
  6. When the oil has come up to temperature apply a large handful of potatoes to the pan and reshape into a patty that is about 1/4 in (6 mm) to 1/2 in (12 mm) thick. The thinner the patty the crispier the hash browns will be throughout.
  7. The hash browns are ready to flip when they are crisp and brown on the cooking side. They should also stick together nicely before they are flipped. This should take about 5 to 8 minutes.
  8. The hash browns are done when the new side is brown and crispy. This should take another 3-5 minutes.

Bagel Recipe for Breakfast

Bagel for Breakfast

Bagels

A bagel, also spelled beigel, is a bread product originating in the Jewish communities of Poland. It is traditionally shaped by hand into the form of a ring from yeasted wheat dough, roughly hand-sized, that is first boiled for a short time in water and then baked. The result is a dense, chewy, doughy interior with a browned and sometimes crisp exterior. Bagels are often topped with seeds baked on the outer crust, with the traditional ones being poppy or sesame seeds. Some may have salt sprinkled on their surface, and there are different dough types, such as whole-grain or rye.
Course Breakfast, Snack
Prep Time 1 hour
Cook Time 1 hour
Total Time 2 hours
Servings 2
Calories 250 kcal

Ingredients

  • 2 teaspoons active dry yeast
  • tablespoons 4 ½ teaspoons granulated sugar
  • 2 cups / 300ml warm water
  • cups 500g bread flour or high gluten flour(will need extra for kneading)
  • teaspoons salt

Instructions

  1. In ½ cup /120ml of the warm water, pour in the sugar and yeast. Do not stir. Let it sit for five minutes, and then stir the yeast and sugar mixture, until it all dissolves in the water.
  2. Mix the flour and salt in a large bowl. Make a well in the middle and pour in the yeast and sugar mixture.
  3. Pour 1/3 cup / 90ml of the remaining warm water into the well. Mix and stir in the rest of the water as needed. Depending on where you live, you may need to add anywhere from a couple tablespoons to about ¼ cup/60ml of water. You want a moist and firm dough after you have mixed it.
  4. On a floured countertop, knead the dough for about 10 minutes until it is smooth and elastic. Try working in as much flour as possible to form a firm and stiff dough.
  5. Lightly brush a large bowl with oil and turn the dough to coat. Cover the bowl with a damp dish towel. Let rise in a warm place for 1 hour, until the dough has doubled in size. Punch the dough down, and let it rest for another 10 minutes.
  6. Carefully divide the dough into 8 pieces. Shape each piece into a round. Now, take a dough ball, and press it gently against the countertopmoving your hand and the ball in a circular motion pulling the dough into itself while reducing the pressure on top of the dough slightly until a perfect dough ball forms. Repeat with 7 other dough rounds.
  7. Coat a finger in flour, and gently press your finger into the center of each dough ball to form a ring. Stretch the ring to about ⅓ the diameter of the bagel and place on a lightly oiled cookie sheet. Repeat the same step with the remaining dough.
  8. After shaping the dough rounds and placing them on the cookie sheet, cover with a damp kitchen towel and allow to rest for 10 minutes. Meanwhile, preheat your oven to 425ºF / 220ºC
  9. Bring a large pot of water to a boil. Reduce the heat. Use a slotted spoon or skimmer to lower the bagels into the water. Boil as many as you are comfortable with boiling. Once the bagels are in, it shouldn’t take too long for them to float to the top (a couple seconds). Let them sit there for 1 minute, and them flip them over to boil for another minute. Extend the boiling times to 2 minutes each, if you’d prefer a chewier bagel.
  10. If you want to top your bagels with stuff, do so as you take them out of the water, you may use optional toppings to top the bagels and if you’re risky like me, make a combination of the toppings to top the bagels with, but before hand, you will need to use an egg wash to get the toppings to stick before putting the bagels into the oven.

  11. Once all the bagels have boiled (and have been topped with your choice of toppings), transfer them to a lightly oiled baking sheet.

  12. Bake for 20 minutes, until golden brown.

Chilaquiles (Mexican lasagna) for Breakfast

Chilaquiles (Mexican lasagna) for Breakfast

Chilaquiles (Mexican lasagna)

Chilaquiles from the Nahuatl word chīlāquilitl is a traditional Mexican dish. The following recipe is common in most of Mexico as a breakfast item. Recipes for chilaquiles have been found in a U.S. cookbook published in 1898. The book was Encarnación Pinedo's El cocinero español (The Spanish Cook). She included three recipes—one for chilaquiles tapatios a la mexicana, one for chilaquiles a la mexicana, and one for chilaquiles con camarones secos (chilaquiles with dry shrimp). In the U.S. this is also called "chili killi", and "Mexican lasagna".

Course Breakfast
Cuisine Mexican
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Servings 1
Calories 443 kcal

Ingredients

  • Vegetable oil (enough to cover the tortillas to deep-fry them)
  • 2 corn tortillas (preferably day-old), cut into strips and then into squares
  • 1 egg
  • 1/4 onion, diced (Mexican cooking mainly uses white onion)

Salsa de chile de árbol

  • 1 cup tomatillos, dehusked
  • 5 Nos Chillies, Dry Roasted As per your liking
  • 1 Garlic
  • 1/2 cup water
  • Salt and Pepper
  • Crumbled or shredded cheese

Instructions

  1. Begin by making the salsa de chile de árbol: roast the tomatillos by wrapping them in heavy duty aluminum foil and placing them on a comal over your stovetop (this does not need to be done in the oven, it never is in Mexico). After roasting the tomatillos for approximately 15 to 20 minutes you can pull them off the fire and roast the dried chilies and garlic directly on the comal (caution, the dried chilies will roast in less than a minute while the garlic will take longer). Combine the roasted tomatillos, chilies and garlic along with the water, salt and pepper in a blender. Liquefy the mixture thoroughly for a few minutes to ensure that the sauce is smooth and consistent with no large pieces left floating around. You will probably end up with more salsa than you need for this recipe. Use it as a condiment for any other of your favorite Mexican dishes!
  2. Next, heat the vegetable oil in a frying pan until it is hot enough so that when you drop the pieces of tortillas into it they immediately begin to fry at a rapid pace.
  3. Allow the tortillas to fry until they become a chestnut brown, just not too dark or burnt. At this point, drain most of the oil out of the pan leaving only enough to fry the rest of the ingredients.
  4. Crack the egg into the fried tortillas and scramble it, folding the fried tortilla strips into the egg. At this point season this mixture with salt and pepper if desired. Take this mixture out of the pan and let it rest on a plate while you continue with the rest of the dish.
  5. Add some of the oil that was taken out of the pan earlier back into it and heat it up again. To this add the diced onion and allow it to soften for a few minutes. Add the salsa de chile de árbol to the oil and onions and sauté it for a minute or two. Add a little bit of water to dilute it if it becomes too thick.
  6. Finally, return the fried tortilla and egg mixture to the onion and chili sauce in the pan and allow it cook only for about a minute, enough time to allow the tortillas to soak up some of the sauce. Before plating it, add the cheese and enjoy!

Recipe Notes

In Mexico, very rarely is this dish made with tortilla chips but rather day-old tortillas that have stiffened. If you don't have day-old tortillas you can leave out fresh tortillas until they are stiff to get the right texture.

The recipe for the chili sauce used in this recipe is, of course, a red sauce. If you prefer a green sauce, simply substitute the chiles de árbol with fresh jalapeño chilies that you can also roast in the same way. After you have roasted the chilies on the comal and thoroughly burnt the skins, place the chilies in a plastic bag with a small amount of water so as to allow them to steam. After about 5 minutes, remove the jalapeños from the bag and simply rub the skin off of them. Continue to make the sauce as indicated above.

Also this dish can be made with strips of chicken in addition to or as a replacement for the egg. In Mexico chilaquiles are often served throughout the day and as such the addition of chicken strips will complement it as a dinner item. Using all the same ingredients just add some warmed and shredded chicken meat during the last step before you add the cheese. Oftentimes, my mother would add a little bit of Mexican cream over the top of the chilaquiles right before we enjoyed them on our serving plate as a way to tone down the spicy heat of the dish.