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Ketogenic breakfast menu
The ketogenic diet was initially developed as a treatment for the symptoms of childhood epilepsy, but it has also gained its way into the world of weight-loss diets. The ketogenic diet is rich in fat, contains moderate protein, and has very few carbohydrates. On a keto diet, the body goes into ketosis and burns fat instead of carbohydrates. Whether you’re following a complete ketogenic plan or simply looking for low-carb meals, a ketogenic breakfast always provides us with a great start to the day.
Recipes for a ketogenic breakfast menu
Start your morning with these low-carb, keto breakfast recipes that will help you burn fat all day. However, a ketogenic breakfast doesn’t always have to be the same bacon and eggs. There are endless options for nutritious meals high in fats and proteins and low or no carbs. We’ve picked out the most delicious ketogenic recipes for breakfast and provided them in the article. And the best part? They’re filled with nutritious, Paleo-approved ingredients, too!
Moreover, if you’re not on a ketogenic diet, these low-carb breakfast recipes are rich in healthy fats and proteins that promote normal blood sugar levels, weight loss, and long-term satiety.
Green smoothie as a ketogenic breakfast menu
If you prefer your breakfast liquid, you can prepare a delicious smoothie. However, it is essential to note that the selected ingredients contain many healthy fats and hardly any carbohydrates. A banana, for example, is considered unsuitable for the 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 recipe for a green smoothie for you.
- 1/2 avocado
- 10-12 leaves of fresh spinach
- 1/2 cucumber
- Three tablespoons coconut oil
- 250 ml unsweetened almond milk
Blend all the given ingredients in a high-powered blender until you get an even consistency. You can equally enjoy the smoothie on your way to work or at the office.
Stuffed avocados as a ketogenic breakfast menu
Avocado is one of the rich sources of high-quality fat. That is why it is used in many recipes for a ketogenic breakfast. A significant variation would be to stuff the avocado halves with other delicious and low-carb ingredients.
- One ripe avocado
- 1/2 lemon
- Two tablespoons diced onion
- Two large eggs
- 1-2 slices of bacon
- 1/2 tsp chives, chopped
- salt, pepper
Halve, pit, and peel avocados. Brush the avocado halves with lemon, so they don’t brown, then season with salt and pepper. Place a skillet over medium heat and sauté the onion for 5-6 minutes. Meanwhile, beat the eggs in a bowl until foamy. When the onions are done, add the beaten eggs, bacon, and chives. Mix the mixture with a spatula and push until the eggs are no longer runny but still glossy. Season the scrambled eggs with salt & pepper and spread them into the avocados.
Ketogenic pancakes as a ketogenic breakfast menu
Pancakes are a classic for late mornings on the weekend. However, since the classic recipes are far from low carb, we have chosen an alternative recipe that fits well with a ketogenic diet. However, you should avoid toppings such as chocolate, jam, and honey.
- 1/2 cup almond flour
- 120 g soft cream cheese
- Four large eggs
- One tsp grated lemon peel
- butter for frying and serving
Whisk together flour, cream cheese, eggs, and lemon zest in a medium bowl until smooth. Heat a non-stick skillet above medium heat and melt one tsp butter. Then add about three 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 as a ketogenic breakfast menu
A classic ketogenic breakfast is the famous Bacon and Eggs. One serving is up to 3/4 fats, with only 2% carbohydrates. Plus, this traditional meal is quick to prepare, making it a good choice for early mornings.
- Two eggs
- 50-100 g of bacon
- One tablespoon oil
- 2-3 cherry tomatoes (optional)
- fresh parsley (optional)
Place the bacon in batches in a hot pan without oil and brown on each side. Turn several times if necessary until the bacon is crispy, then remove from the pan. In the same skillet, heat the oil, crack the eggs and slide them into the skillet. Allow sitting over medium heat until the whites are set (more or less to taste). Then remove the eggs from the pan, halve the cherry tomatoes and fry them briefly in the still-hot pan. Finally, serve everything on a plate, season with salt and pepper, and sprinkle with fresh parsley.
Tip: If enough fat from the bacon remains in the pan, you can not apply additional oil to fry the eggs.
Low-carb egg muffins as a ketogenic breakfast menu
For all muffin fans, we have found a recipe for muffins as a low-carb breakfast. These little egg cakes are easy to portion and taste delicious.
Ingredients for 12 muffins:
- 12 eggs
- Two spring onions, finely chopped
- 150 g chorizo or bacon
- 150 g grated cheese
- Two tablespoons red or green pesto (optional)
- salt and pepper
Preheat oven to 180 degrees Celsius. Grease a muffin tin well with butter. Cut the chorizo into small pieces and distribute them in the muffin tins together with the chopped spring onions. Then whisk 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 golden brown. You can enjoy the egg muffins warm or cold.
Cheese and mushroom omelet as a ketogenic breakfast menu
A ketogenic breakfast usually includes eggs, but not because of the large amount of protein because of the fat in the yolks. You can find another keto recipe with eggs below. It is a fragrant omelet with mushrooms and cheese.
- Three eggs
- 30 g butter for frying
- 30 g grated cheese
- One tablespoon finely chopped onion
- Three mushrooms
- salt, pepper
Crack the eggs into a pot 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 omelet 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 wrap the omelet in half and finish frying for a few more minutes.
Frittata with fresh spinac as a ketogenic breakfast menu
The frittata is a type of Italian omelet prepared in the oven instead of in a pan. We have a delicious recipe with spinach ready for you.
- 150 g bacon, diced
- Two tablespoons butter for frying
- 200 g fresh spinach
- Eight eggs
- 225 ml whipped cream
- 150 g grated cheese
- salt and spices to taste
Preheat the oven to 180 degrees. Fry the bacon in butter over medium heat until crispy. Then add the washed and dried spinach, mix and let it fall together. Remove the container from the heat and set it aside. Whisk the eggs and whipping cream together and pour into a greased baking dish (about 20×20 cm). Top with the bacon, spinach, and cheese, and place the frittata in the center of the oven. Bake it for 25 – 30 minutes until golden brown.
Keto coffee for breakfast
In the ketogenic diet, morning coffee can replace breakfast. This is not regular coffee, but the so-called Bulletproof Coffee – a frothy coffee drink prepared with butter and oil instead of milk and sugar. The “Bulletproof Coffee” thus contains a lot of fat but hardly any carbohydrates and protein. It offers an excellent alternative to breakfast on a keto diet, as you stay in fat-burning mode while not feeling much hunger pangs. The ingredients for a Bulletproof Coffee are pureed in a blender to combine the fats well. For one cup, you need:
- One cup of hot coffee
- One tablespoon butter
- One tablespoon MTC oil or coconut oil
Are you not allowed to eat anything in the morning on the ketogenic diet?
A ketogenic breakfast is not a must when you are on a ketogenic diet. You may skip the first meal of the day if you are not hungry in the morning. If you are not craving in the morning, you should not force yourself to eat anything. This way, the body stays deep in ketosis and consumes fat. If you still decide to eat a ketogenic healthy breakfast, it will not hinder fat burning. It is only necessary to pay attention to the right ingredients.