Three easy ketogenic breakfast recipes you’ll love

The morning is dawning, and with it the opportunity to start your day powerfully with a ketogenic breakfast. The ketogenic diet, known for its low carbohydrate and high fat content, has found many followers who swear by its benefits. Whether you’re already a seasoned keto fan or just starting out, these three delicious recipes will help you start the day full of energy.

What is a ketogenic breakfast?

A ketogenic breakfast is more than just a meal in the morning. It’s an opportunity to shift the metabolism into a state of ketosis, where the body uses fat instead of carbohydrates as an energy source. Not only can this approach help with weight loss, but it can also improve mental clarity and energy levels.

Basics of the ketogenic diet

The ketogenic diet is based on a radical reduction in carbohydrates, with a focus on increasing fat intake. This puts the body into a state of ketosis, in which it produces ketone bodies and uses them as its primary source of energy. This process begins when the body’s glucose stores are depleted, which is achieved through a very low carbohydrate diet.

It is advisable for beginners to gradually reduce their carbohydrate intake. This can help to minimize the so-called “keto flu” symptoms such as fatigue and headaches that often occur when switching to the ketogenic diet.

Benefits of a ketogenic breakfast

A ketogenic breakfast can offer numerous benefits. It helps to keep blood sugar levels stable, which reduces cravings. It also promotes fat burning and can increase mental performance. Many people report a long-lasting feeling of satiety and increased energy that lasts until lunchtime.

Recipe 1: Keto pancakes without flour

Imagine being able to enjoy pancakes without breaking your ketogenic diet. These ketogenic pancake recipes avoid conventional flour and sugar without sacrificing flavor.

Ingredients for the keto pancakes

• 250 ml unsweetened oat drink
• 2 tbsp chia seeds
• 3 tbsp oat flakes
• 120 g wholemeal spelt flour
• 2 tsp cream of tartar baking powder
• 1 pinch of salt
• 2 tsp rapeseed oil
• 150 g blueberries
• 150 g yogurt
  alternatively: oat yogurt
  or coconut yogurt
• 1 tsp maple syrup

Preparation:

Mix the oat drink, chia seeds and rolled oats in a bowl and leave to soak briefly. Mix the spelt flour with the baking powder and salt in a mixing bowl. Add the oat and chia mixture and mix everything together with a whisk to form a smooth batter. Heat a little oil in a non-stick frying pan. Pour a dollop of batter into the pan for each pancake and bake over a medium heat for approx. 2 minutes.

Turn the pancakes over with a spatula and bake on the other side for about 2 minutes. Continue in this way until you have 2 pancakes per portion.

In the meantime, pick and wash the berries (e.g. blueberries and blackberries). To serve, spread the yoghurt on the baked pancakes, arrange the berries on top and garnish with a little maple syrup.

Recipe 2: Avocado egg boats

The combination of avocado and egg is a true classic in healthy eating. These avocado and egg boats are not only easy to prepare, but also a real nutrient bomb.

Ingredients for the avocado egg boats

• 2 organic eggs
• 2 strips of bacon (organic, approx. 30g)
• 1 avocado
• 1 medium tomato
• 1 stalk of coriander (alternatively: flat-leaf parsley)
• Lemon juice
• Salt, pepper

Preheat the oven to 180 degrees

Preparation

Halve the avocado, remove the stone and sprinkle the flesh with lemon juice. Hollow out the avocado halves a little and set the flesh aside. Place the avocado halves in an ovenproof dish.

Cut the bacon into small pieces and fry in a pan until crispy – without any additional fat. Then fill each avocado half with an egg, sprinkle the bacon pieces on top and season with salt and pepper. Bake the avocados in a preheated oven at 180 degrees for 10-15 minutes until the egg has set.

Meanwhile, wash the tomato, remove the stem and cut into small cubes. Mix them with the avocado flesh set aside, add a little lemon juice if necessary and season with salt and pepper to taste.

Take the avocados out of the oven and arrange them on plates. Pour the tomato-avocado mixture either over the warm avocado halves or next to them on the plate. Finally, wash the fresh coriander, shake dry, finely chop and garnish the avocado halves with it.

Vegetarians simply leave out the bacon!

Recipe 3: Bulletproof coffee

A Bulletproof Coffee is more than just a drink. It provides a long-lasting source of energy and can help to support ketosis. It also supports intermittent fasting. Originally inspired by Dave Asprey, this coffee combines healthy fats with caffeine for a perfect start to the day.

Ingredients

• 250 ml freshly brewed coffee
• 1 tbsp pasture butter or ghee
• 1 tbsp MCT oil or coconut oil

Preparation

1. brew a cup of coffee of your choice.

2. put the hot coffee in a blender with the butter and MCT oil.

3. blend everything at high speed for about 30 seconds until the coffee is creamy.

4 Pour the Bulletproof Coffee into a cup and enjoy it warm.

Experiment with different flavors and ingredients. This will keep your ketogenic breakfast exciting and you will always discover new favorite dishes.