Top 10 ketogenic diet breakfasts! You will love them all!

Wake up to 10 tasty keto-friendly breakfasts and kick start your day!

If you have been dieting almost half your life, or you are still a newbie in diet regimens, you have definitely suffered with your meal planning especially the most important meal of the day:

BREAKFAST!

You want something, easy, quick, tasty and within your caloric intake or diet ingredients! and now that you are following a restrictive diet like ketogenic diet, your choices are getting slimmer by the day!

Well, worry no more! Dietlife.com has all the best recipes for all your meals! Especially your breakfast!

Jump to recipes here

But why is breakfast important?

Breakfasts gives your body the energy it needs to kickstart your day! When you have a good healthy meal at breakfast, your metabolism has a good start for the day! Burning the calories, it needs, and may be more! This keeps you focused throughout your day whether you spend it at school or at work or even slumbering on the couch solving crosswords and Sudoku!

How does ketogenic diet breakfast help you start your day?

Similarly, Ketogenic diet breakfasts also boosts your memory, sharpens your senses, lets you focus more and lowers your risk for heart health problems and diabetes.

When you are sleeping, your mind is sleeping too but your body is not! It still needs energy to keep all its organs and systems up and running through the night!

How skipping breakfast affects your day?

Your metabolism may be slower while you are sleeping, but this doesn’t mean that it is not working! Your body still needs glucose (its main source of energy) and since you are not eating right now, it starts using stored glycogen as an energy source!

So, when you wake up, most of your blood glucose is depleted!

If you go on with your day without giving your body more glucose by skipping breakfast, your body starts believing that maybe you are starving! And goes into starvation mode! Where it gets easily fatigued, disoriented and significantly lowers its metabolic rate!

This is not beneficial on the long run and when you suddenly have a really heavy meal for lunch or dinner, your body starts treating it like your first and last meal and keeps all its nutrients, good or bad, needed or useless and starts storing all the glucose!

So, if you are skipping a meal without an alternative plan, instead of losing weight, you gain it!

Ketogenic diet breakfast, is it a must?

In ketogenic diet, if you are still in your first weeks, then skipping breakfast may not be the best thing for you. After all, you need 75% of your food intake from fats, so crowding all your fats in one or two meals can cause you some indigestion or diarrhea!

When can you skip breakfast? If you are combining ketogenic diet and intermittent fasting, then you can skip breakfasts and probably dinners too! Why combine both? What are the benefits and disadvantages of ketogenic diet and intermittent fasting? read all about it here!

Why do you need so much fats in your diet? Doesn’t the saying go that “fats make you fat”? that is not true anymore with ketogenic diet! because it is a low carb, high fat diet, keto diet offers a unique metabolic state that makes you burn calories faster and lose pure fats called Nutritional Ketosis! How does ketosis work? Read this article!

Top 10 ketogenic diet recipes:

  1. Bacon and eggs:

Yes, you got that right! In ketogenic diet, we recommend to have bacon and eggs for breakfast!

Eggs offer a very good source of protein and fats, so does bacon!

Use as much eggs as you want and as much bacon as you like!

Fry the bacon slices in a nonstick pan, till it’s crisp to your taste!

Remove the bacon from the pan and put it aside, but leave the remaining fat in the pan.

Fry the eggs in this grease on medium heat! fry it as you like it!

Sunny side up, scrambled, or cooked over easy!

You can add cherry tomatoes, fresh parsley or side salad!

  1. Boiled eggs with avocados:

If you like your eggs boiled, get as many as your pot can handle, prick them from the top to avoid cracking while boiling them

Boil water, salt it and then add the eggs.

You can put them for 4 minutes for runny eggs, 6 minutes for medium boiled and 8 minutes for hard boiled eggs!

Meanwhile, slice your avocado or mash it up and add it as a side for your boiled eggs.

  1. Lettuce wrap:

If you are the sandwich kind of guy/gal, who likes eating on the go then instead of using traditional bread or toast as a base for your sandwich, all you have to do is swap the bread for lettuce ! simple as that ! clean the leaf, cut it to your preferred size or simply wrap all your toppings inside the leaf and eat it like a burrito!

  1. BLT over the clouds!

Still craving the texture of bread in your mouth? don’t go weak and start baking cloud bread instead of buying carb loaded bread and ruin your keto-diet!

What is cloud bread? It is gluten free, low carb bread alternative! find its recipe here

Using this amazing tasty cloud bread, you can add some bacon, lettuce and tomato with a thin layer of mashed avocado and enjoy a great keto-friendly meal!

  1. Berry- Smoothie:

If you are not a fan of eating something for breakfast, what about drinking it?

Yes, we know that ketogenic diet doesn’t allow fruits, but with this smoothie recipe you can enjoy a keto-drink with no guilt! All you need is:

  • 200 g of unsweetened coconut milk.
  • 40 g frozen or fresh blueberries
  • ½ tbsp of lemon juice
  • ¼ tsp of vanilla extract

Put all the ingredients in the blender, mix them well till smooth or you can add more ice for a crunchier taste.

Or may be add water for a smoother consistency. and you can also swap the coconut milk with Greek yogurt if you like your dairy!

  1. Ginger-spinach smoothie:

If you are not on the fruits side for ketogenic diet, and feel it may get you overboard or worse kick you off ketosis, then don’t take any risks and have your smoothie with your favorite vegetable! All you need is:

  • 40 ml coconut milk or cream
  • 75 ml water (add more if you prefer it liquidly)
  • 1 tbsp of lime juice
  • 15 g of frozen spinach
  • 1 tsp of grated fresh ginger.

Blend them all in your mini-blender and enjoy a vitamin packed smoothie for breakfast, snack or drink!

You can add a scoop of whey protein to have a perfect pre- or post-workout power drink!

  1. Keto pancakes

If you like your breakfast on the desserts side then you can surely try our keto-friendly pancakes!

All you need for a single serving is:

  • 1 egg
  • 50 g of cottage cheese
  • ¼ tbsp of ground psyllium husk powder (get it here)
  • 15 g grass fed organic butter or coconut oil

For the Toppings

  • 15 g fresh raspberries or blueberries or strawberries.
  • 60 ml heavy whipping cream

How is it done?

In a bowl, add the egg with the cottage cheese and the powder and mix them well. Let them thicken for 10 minutes.

In a non-stick pan, melt the butter or the coconut oil on low heat, then add a small scoop of your pancake mix. Let it go brown, and flip it on the other side.

Don’t forget the whipping cream and the berries you like, add it between your pancakes and on top too!

Enjoy a very keto-kid-family friendly breakfast!

  1. Keto-pudding:

Do you prefer to have your breakfast on the go? Dietlife.com got you covered! with this simple, tasty, overnight chia -pudding recipe you can grab and go!

All you need is:

  • 1 cup of your favorite milk: unsweetened coconut milk or unsweetened almond milk
  • 2 tbsp of chia seeds
  • ½ tsp of vanilla extract.

In an airtight jar, add all the ingredients together, blend them well and close the lid.

Keep them in the fridge for at least 4 hours (better overnight) till the pudding thickens and the chia seeds are jelly-ish.

Every morning, grab one of these jars, optionally you can sprinkle some cinnamon or cocoa powder for a different taste every time! And Go!

  1. Homemade nut butter spread:

A healthy, tasty, easy spread for your cloud bread, keto-pancake, rolls and waffles!

All you need for a medium mason jar full of almond butter:

  • 225 g of your favorite nut: almonds, Brazilian nuts, Macadamia nuts, hazelnut or cashews.
  • 1 tbsp of coconut oil
  • 1 pinch of Himalayan or sea salt.

Roast your nuts, or buy them roasted! Just spread them on a parchment paper, preheat the oven, leave it for 20 minutes but watch for the nuts, we want them roasted not burnt!

In the food processor, add the roasted nuts after it has totally cooled, the salt and the oil, blend till your favorite consistency smooth or crunchy!

Keep it an airtight jar, and spread happiness every day!

  1. Tap for the tapas:

If you are having a group of friends coming for brunch, then the single servings won’t help you! Instead of spending hours in the kitchen guessing what to feed your guests with the keto-ingredients you have in your pantry, all you have to do is get a nice serving tray, clean it well and start spreading bite pieces or slices of any/all of the following:

  • Cheese: mozzarella, gouda, cheddar or cubes of cottage cheese on a stick.
  • Cold cuts: ham, prosciutto, salami or pastrami.
  • Cherry tomatoes.
  • Cucumber
  • Nuts
  • Radishes / bell peppers / berries.
  • Add a small dipping bowls filled with guacamole, mayonnaise, and/ or any of your favorite keto-dipping!

Diet life advice:

Ketogenic diet breakfasts don’t mean boring! instead, it means wide verities that fits all schedules, appeals to all tastes and is loved by all! remember to check your Fat: Carbs: Protein ratio before every meal and you are good to go!

Try those recipes and tell us what is your favorite!

References:

https://www.ncbi.nlm.nih.gov/pubmed/19300863

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6213862/

https://www.ncbi.nlm.nih.gov/pubmed/27623967

https://www.ncbi.nlm.nih.gov/pubmed/21985780

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