The ketogenic diet, short for the keto diet, is a very low carb, high-fat diet. This diet is similar to the Atkins and low carb diets. It entails drastically lowering carbohydrate consumption and replacing it with fat. This carbohydrate restriction puts your body into a metabolic state known as ketosis. Including Keto Breakfasts in our daily diet will be beneficial.
This causes your body to become extremely efficient at burning fat for energy. It also converts fat to ketones in the liver, which can provide energy to the brain. Blood sugar and insulin levels can be significantly reduced by following a ketogenic diet. This, in addition to the increased ketones, has some health benefits.
The ketogenic diet has a lot of health benefits and advantages. It is good to practice it in our daily lives. Here are some keto breakfasts ideas to start your day!
Green Keto Breakfasts Salad
- 8 ounces baby spinach
- 1/2 cup blueberries
- 1 medium avocado diced
- 1/3 cup cooked red quinoa
- 1/4 cup toasted pumpkin seeds
- 6 strips bacon
- 4 large eggs
- 1/4 cup apple cider vinegar
- 2 teaspoons honey
- 1/2 teaspoon kosher salt
How to do it:
- Toss together the spinach, blueberries, avocado, quinoa, and pumpkin seeds in a large mixing bowl. Divide the salad among bowls or large plates.
- In a large cast-iron skillet over medium-low heat, cook the bacon. Cook until the fat has rendered and the bacon is crispy, about 10 minutes total, flipping halfway through. Place the bacon on a plate lined with paper towels. When the bacon has cooled, break it up into small crumbles.
- Lower the heat and fry the eggs until done to preference in the rendered bacon fat. Take the pan off the heat. Garnish each salad with crumbled bacon and an egg.
- Whisk together the vinegar, honey, and salt in the pan with the remaining bacon fat until mixed. Drizzle the salad with the warm dressing and serve immediately.
Sour Cream and Onion Omelet
- 3 large eggs
- 1/4 cup shredded cheese
- 1/4 cup red onions, finely diced
- 1 1/2 tbsp sour cream, room temperature
- salt, and ground black pepper, to taste
- 1/2 tbsp butter
How To Do It:
- Combine the eggs, cheese, onion, sour cream, salt, and pepper in a mixing bowl.
- In a large frying pan over medium-high heat, melt the butter or oil. Pour in the egg mixture when it is hot.
- Cook for 3–4 minutes, or until the desired doneness is reached. Serve immediately after folding it into a half-moon shape.
Bacon & avocado frittata
- 8 smoked streaky bacon rashers
- 3 tablespoons olive oil
- 6 beaten eggs
- A large avocado, halved, stoned, peeled, and sliced into thick slices
- One finely chopped small red chili
- 1 heaping teaspoon Dijon mustard
- 2 tablespoons red wine vinegar
- 200g mixed salad leaves bag (we used watercress, rocket & spinach)
- 12 halved baby plum tomatoes
How To Do It:
- Heat a 24cm nonstick ovenproof pan over high heat and fry the bacon rashers in batches until cooked through and crisp. 4 should be chopped roughly, while the remaining 4 should be broken into large pieces. Clean the pan and set aside on kitchen paper.
- Preheat the grill to high heat. 1 tbsp oil, heated in a pan Season the eggs, then add the bacon and pour them into the pan. Cook for 8 minutes on low heat, or until almost set. Arrange the avocado slices and bacon shards on top of the salad. Grill for about 4 minutes, or until set.
- In a large mixing bowl, combine the remaining oil, chili, mustard, vinegar, and seasoning. Toss in the lettuce and tomatoes. Cut into wedges and serve alongside the frittata.
- Spray cooking oil
- A cup chopped almonds
- 1 cup chopped walnuts
- 1 cup coconut flakes (unsweetened)
- 14 cup toasted sesame seeds
- 2 tablespoons fava beans
- 2 tablespoons the seeds of chia
- 1/2 teaspoon clove powder
- 1 1/2 teaspoon cinnamon powder
- 1 teaspoon vanilla extract pure
- 1/2 teaspoon salt that is kosher
- 1 egg white (large)
- 14 cup coconut oil, melted
How To Do It:
- Preheat the oven to 350°F and lightly coat a baking sheet with cooking spray. Combine almonds, walnuts, coconut flakes, sesame seeds, flax seeds, and chia seeds in a large mixing bowl. Combine the cloves, cinnamon, vanilla, and salt in a mixing bowl.
- Beat the egg white until foamy, then fold it into the granola. Stir in the coconut oil until everything is evenly coated. Spread into an even layer on the prepared baking sheet. Bake for 20–25 minutes, or until golden, stirring gently halfway through. Allow to cool completely.
Keto Chicken Enchilada Bowl
- 2 teaspoons coconut oil (for searing chicken)
- 1 pound chicken thighs, boneless and skinless
- a third of a cup red enchilada sauce (recipe from Low Carb Maven)
- 1 cup of water
- 14 cup minced onion
- 1–4 cup diced green chiles
- 1 avocado (whole, diced)
- 1 cup grated cheese (I used mild cheddar)
- 1/4 cup pickled jalapenos, chopped
- a half-cup sour cream
- 1 chopped roma tomato
How To Do It:
- Melt the coconut oil in a pot oven over medium heat. When the pan is hot, sear the chicken thighs until they are lightly browned.
- Pour in the enchilada sauce and water, followed by the onion and green chiles. Reduce the heat to a low setting and cover. Cook the chicken for 17-25 minutes, or until it is tender and fully cooked through to an internal temperature of at least 165 degrees Fahrenheit.
- Remove the chicken with care and place it on a work surface. Return the chicken to the pot, chopped or shredded (to taste). Allow the chicken to cook for an additional 10 minutes, uncovered, to absorb flavor and allow the sauce to reduce slightly.
Keto-Friendly Double Chocolate Smoothie
- 1/2 pitted and peeled ripe avocado
- A tbsp chocolate powder
- 1 serving chocolate protein powder that is keto-friendly
- 1 teaspoon chia seeds
- 1/4 cup unsweetened coconut milk
- 3/4 cup almond milk or other milk
How To Do It:
Combine all the ingredients in a blender and blend until smooth.
Egg Wraps with Hams and Greens
- 8 medium eggs
- 4 tsp of water
- 2 tsp cornstarch or all-purpose flour
- 1 teaspoon fine sea salt
- 4 tsp coconut or vegetable oil
- 1 and a third cup shredded Swiss cheese
- 4 ounces ham, thinly sliced
- 1 1/3 cup watercress, loosely packed
How To Do It:
- In a medium mixing bowl, whisk together the eggs, water, flour or cornstarch, and salt until the eggs are broken up and the flour or cornstarch is completely dissolved.
- In a 12-inch nonstick frying pan, heat 1 teaspoon of the oil over medium heat until shimmering. Swirl the pan to evenly coat the bottom with oil. Swirl in 1/2 cup of the egg mixture to coat the bottom of the pan in a thin layer. Cook for 3 to 6 minutes, or until the wrap is completely set on the edges and bottom (the top can be a little wet but should be mostly set).
- Loosen the edges of the wrap with a flat spatula and slide it underneath the wrap, making sure it can easily slide around the pan. With the spatula, flip the wrap. Sprinkle 1/3 cup of the cheese over the wrap immediately and cook until the second side is set, about 1 minute. Place it on a cutting board or work surface (the cheese might not be fully melted yet). Put a single layer of ham over the egg while it is still warm. Include a third of a cup of watercress in the center of the wrap. Closely roll it up.
Cook and fill the remaining wraps in the same manner. Cut each wrap crosswise into 6 (1-inch) pieces with a serrated knife