Many describe breakfast as the most important meal of the day. According to the National Health Service, having breakfast daily offers multiple long-term health benefits such as reducing the risks of obesity, high blood pressure, heart disease, and diabetes. However, for people who have strict diets, the options for breakfast can seem limited. If you are in a ketogenic diet and wondering how to break the routine of having the same types of food for your everyday meals, we have come up with delicious keto breakfasts that you can try. But first, let’s discuss what makes eating breakfast vital for your well-being.
Breakfast is key to promoting a healthy cognitive function. Studies show that eating breakfast can make you happier due to the release of endorphins or the “happy hormones” in your body after finishing a satisfying meal. From boosting your mental function to supporting your emotional sensory factors, eating breakfast helps to combat the stress that’s bound to come with the hustle and bustle of daily life.
Nowadays, there are various diet plans available for every fitness goal and nutrition need. One example is the ketogenic diet, which is generally a diet high in fats but very low in carbs. Studies prove that a ketogenic diet plan can help you lose weight effectively while improving your health. It helps lower blood pressure and blood sugar level, speed up metabolism, and decrease the risks of diabetes and types of cancer linked to the harmful sugars found in processed carbs.
Now that we’ve covered the importance of having breakfast and the benefits of a keto diet, let’s move on to the top 10 keto-friendly food items that you can have for breakfast.
Coffee promotes weight loss, increases mental focus, helps decrease pain, and suppresses appetite. To infuse high-quality fats into your coffee, you can add the following:
- Almond milk: Make your coffee thick and frothy with unsweetened almond milk. Unlike dairy, it doesn’t spike up blood sugar levels and is very low in calories. Opt for a brand of almond milk enriched with calcium and vitamin D—the duo responsible for strengthening bones.
- Coconut oil: This nutritious oil aids in fat burning and provides the body with energy. It’s also rich in healthy saturated fats and antioxidants which, according to a study from the PubMed database, may reduce risks of heart disease.
- Butter: Adding a tablespoon of unsalted butter and some cinnamon to your coffee creates a distinct flavor and consistency. Butter also contains conjugated linoleic acid, an omega-6 fatty acid that promotes fat loss while supporting the building of muscle mass.
Pancakes are popular breakfast items that are generally high in carbs and sugar. However, by using a keto-friendly flour and sugar-free sweeteners to make your pancake, you can enjoy this sumptuous treat.
- Coconut flour: This flour is extremely low in carbohydrates and high in fiber. Fiber is known to keep you full for longer and is good for your overall heart health as well.
- Almond flour: This is denser than coconut flour but is also very low in carbs. It is rich in fat and has moderate protein.
- Oat fiber: With just three grams of carbs and a low amount of calories, oat fiber is a good substitute for regular flour. It is primarily composed of insoluble fiber that promotes healthy digestion and lowers risks of heart disease.
Although milk is an absolute no-no in a ketogenic diet, you are allowed to have yogurt as long as it has less than four grams of carbs. To complete your meal, add some fruits low in net carbs such as blackberries, raspberries, and star fruit to your bowl of yogurt. You can also throw in some chia seeds and fatty nuts like almonds and macadamia.
Keto Breakfast Sandwiches
Using low-carb bread allows you to enjoy sandwiches. This bread must be made from keto-friendly flour, such as the examples provided above. You can also try making a cauliflower bread for your sandwiches. For the filling, you can use ham, bacon, eggs and other fatty treats of your choice.
Eggs are a common breakfast for people following the keto diet. If you’re getting tired of the usual scrambled or sunny-side-ups, try this simple scotch egg recipe. Boil some eggs, and while waiting for them to be cooked, prepare a batter using coconut flour, an egg, some cream cheese, salt and pepper and other spices of your choice. Once done, remove the shells, coat the eggs with the batter, and fry them until crispy.
Another way to cook your eggs is by making an omelet using ingredients low in net carbs. Opt for leafy greens instead of colorful, starchy vegetables. To make an omelet, sauté chopped onions in a pan then add some sliced peppers and spinach. Pour in your whisked eggs and cook both sides of the omelet.
Avocado Egg Boats
Avocadoes are a good source of fatty acids and eggs are a rich source of minerals such as iron, copper, and zinc. To make this dish, cut two avocadoes in half, remove the seed, and scoop out a bit of the flesh to make space for the egg. Crack an egg in the middle of the avocado slices, season as you like, and bake for around 10-15 minutes at 200 °C.
Italian Cured Meat
If your breakfast consists mostly of bacon and ham, why don’t you try something new, like Italian cured meat? Two good options are pancetta and guanciale, which are basically unsmoked cured pork. Pancetta is Italian bacon prepared from pork belly while guanciale is made from pork cheek. Both are very high in fat and do not contain unnecessary preservatives and additives.
Japanese-style Grilled Fish
Grilled fish is a common component of a Japanese breakfast. Season some fatty fish such as salmon, tuna, or herring with any spices of your choice—just make sure they include something salty, acidic, and spicy. You can marinate your fish for no longer than 30 minutes to an hour before grilling it in a pan.
You can be creative in making your smoothies. Use a base of non-dairy milk, add some full-fat yogurt and fruits low in sugar and carbs, blend them all together, and top the smoothie with fatty seeds and nuts.
A diet high in fat and low in carbs may appear to be restricting. However, by exerting a bit more time and effort, you can make your meals more exciting without compromising your ketogenic diet.