KETO BREAKFAST: SOME IDEAS FOR YOU

Preparing a keto breakfast is no different than preparing any other meal. You should always concentrate on the calculation of macronutrients, according to the percentages provided by the parameters of ketogenic.

For example, if you focus on 70% fat, 25% protein, and 5% carbohydrates, you know that you need a protein source, a fat source, and a low-carb intake.

In this article, we explain how to prepare a keto breakfast and how to rethink mentally your morning meal, thanks to 3 low-carb recipes! But first, let us give some tips for you.

Keto breakfast: some tips for you

Choose a protein source for your keto breakfast

Any protein works well for a keto breakfast. However, if a low-carb breakfast is still new to you, you could start with foods commonly associated with the morning meal, as, for example, scrambled eggs, keto pancakes, smoked salmon, or Greek yogurt.

Opt for a low-carb vegetable

Within the western diet, breakfast is extremely deficient in vegetables. If eating vegetables for breakfast may sound a little weird, it is important to eat these foods in the morning, rather than just for lunch and dinner.

When choosing a side dish for your keto breakfast, choose a low-carb vegetable. Try chopping a courgette, celery or adding spinach to your omelet. Occasionally, you can indulge in eating sugary fruits, such as berries or strawberries. 

Include a source of healthy fat

Finally, choosing a healthy fat to include in your keto breakfast is very important. These options may include coconut oil or clarified butter.

Find a keto version of your breakfast foods

Usually, the food you eat for breakfast is very high in carbohydrates, which is the exact opposite of what you want in a keto diet. There is always a ketogenic version of your favorite dessert or your favorite breakfast dishes. For example, eggs or pancakes can be easily transformed into a delicious low-carb breakfast! Luckily, there are plenty of healthy recipes for a keto breakfast!

Keep in mind that the difficult part will only be the beginning, because the keto diet has the power to reduce the desire for sugar and to raise the sense of satiety. The key to a healthy and balanced keto breakfast is to focus on vegetable fats and proteins, such as avocados, vegetable oils, and kinds of butter, low-starch vegetables.

3 recipes for your keto breakfast

We provide you with 3 quick ideas for a super low sugar breakfast. 

Porridge with coconut and berries

Preparation time: 10 minutes

Ingredients for 1 person:

• 100 ml of almond milk without added sugar 
• 20 gr of berries
• 2 tablespoons of flaxseed
• 1 tablespoon of unsweetened coconut flakes
• 1 tablespoon of almond flour
• 1 teaspoon of pumpkin seeds
• ½ teaspoon of cinnamon powder

Nutritional values:

• Energy: 398 kcal
• Fat: 35 gr
• Protein: 10 gr
• Carbohydrates: 6 gr

Instructions:

1. In a bowl, add coconut milk, almond milk, flaxseed, almond flour, coconut, cinnamon, and vanilla extract.
2. Blend the ingredients until the mixture has thickened.
3. Pour it into a bowl and sprinkle with pumpkin seeds and berries.

Chia Pudding

Preparation time: 10 minutes

Ingredients for 1 person:

• 30 gr of chia seeds
• 200 gr of almond milk
• 3 gr of cocoa powder
• 10 gr of heather honey
• 200 gr of Greek yogurt
• Sour cherries

Nutritional values:

• Energy: 275 Kcal 
• Fat: 15 gr
• Protein: 10 gr
• Carbohydrates: 23 gr

Instructions:

1. Put the chia seeds and cocoa in a bowl. Mix with a whisk and pour the almond milk, until you create a homogeneous mixture.
2. Add the honey, stir again and cover with foil. Leave the mixture in the fridge overnight.
3. Once ready, you can assemble the chia pudding in the glass: take the chia mixture with the spoon, create a layer on the bottom of the glass, and then add a layer of Greek yogurt and sour cherries. Repeat to the brim of the glass.

Keto strawberry pancake

Preparation time: 15 minutes

Ingredients per 1 person: 

• 1 large egg
• 50 gr of thick cooking cream
• 50 gr of cottage cheese
• 15 gr of strawberries
• 15 gr of butter
• 1 tablespoon of psyllium powder

Nutritional values:

• Energy: 424 kcal
• Fat: 35 gr
• Protein: 14 gr
• Carbohydrates: 4 gr

Instructions:

1. Mix the cottage cheese, the egg, and the psyllium powder until you get a homogeneous mixture. Leave it to rest for 10 minutes.
2. Heat the butter in a large pan, pour the mixture and cook over medium heat for 3/4 minutes per side.
3. Whip the cream.
4. Enjoy your pancake with cream and fresh strawberries!

Your morning with a keto breakfast 

With this article, we wanted to provide you with some tips and ideas for your keto breakfast to be included in your weekly routine. Remember, you can always prepare a breakfast meal easily, focusing on your macronutrients and choosing a protein source, a low-carb vegetable, and a fat source.

Do you want more nutritional support? We have the answer for you! Get in touch with our knowledgeable nutritionists for free.