Ketogenic Breakfast Recipes

MARVELOUS MINI-KETO QUICHES

“Great with friends… they’ll love it!”

Ingredients

• 14 eggs
• 3 plum tomatoes, diced
• 2/3 of a cup of mozzarella cheese torn into bite-size pieces
• 1/3 of a cup of cheddar cheese, grated
• 1/3 of a cup of white onion, diced finely
• 1/3 of a cup of pickled jalapenos, sliced
• 2/3 of a cup of salami, diced
• 1/3 of a cup of heavy cream
• 1 pinch of sea salt and black pepper, to taste

Instructions

• Preheat oven to 160 degrees C and lightly grease a muffin tin. Half fill any muffin trays with water.
• In a mixing bowl, beat the eggs.
• Add to the mixing bowl all remaining ingredients and mix well, then season with salt and pepper.
• Divide the batter into the muffin tins equally, and bake for around 25 minutes.
• Can be stored in the refrigerator and reheated before eating.

KETO PEANUT MUFFINS: Recipe 2

Ingredients

• 1 cup of almond flour, sifted
• 3 tablespoons of honey
• 1 teaspoon of baking powder
• 1 pinch of sea salt
• 1/3 of a cup of peanut butter
• 1/3 of a cup of almond milk
• 2 eggs

Instructions

• Preheat oven to 180 degrees C.
• Take a large mixing bowl and add all of the dry ingredients and mix well.
• Add the almond milk and the peanut butter, then stir until well combined.
• Add 1 egg at a time and incorporate each fully.
• Spray the muffin tins with non-stick spray.
• Divide batter into muffin tins to 3/4 full.
• Bake for around 15 to 20 minutes.

MOZZARELLA AND PEPPERONI-OMELET PIZZA: Recipe 3

Ingredients

• 3 large eggs
• 2 strips of bacon
• 1 tablespoon of heavy cream
• 1/2 an oz. of pepperoni slices
• 1/2 of a cup of shredded mozzarella, bite size pieces
• salt and pepper, to taste
• 1 tablespoon of fresh basil, chopped

Instructions

• Heat a medium sized skillet over medium heat, add the bacon slices and cook until your desired crispiness. Remove and set aside.
• In a mixing bowl, beat the eggs. Add the heavy cream and then combine and pour into the skillet. Cook until almost done.
• Add pepperoni slices to one half of the cooked egg, and then sprinkle with mozzarella pieces.
• Season with salt and pepper, then sprinkle with basil.
• Fold the omelet over, and then cook for a further 1 to 2 minutes, turning once to cook through.
• Serve warm with bacon slices.

KETO-POWERED BREAKFAST SMOOTHIE: Recipe 4

“This one gives you loads of energy!”

Ingredients

• 1 and a 1/2 cup of almond milk
• 1 oz. of spinach
• 1/2 a medium avocado, seeded and peeled
• 1 tablespoon of coconut oil
• powered sweetener to taste (optional)

• 1 scoop of vanilla-flavored protein powder

Instructions

• Add all the ingredients in a blender.
• Blend on high until everything is smooth and creamy.
• Scrape down the sides if anything sticks.

YUMMY SAUSAGE AND EGG WITH CHEESE: Recipe 5

Ingredients

• 3 oz. of breakfast sausage
• 1 egg
• 1 tablespoon of olive oil
• 1 cheddar cheese slice
• chives or spring onion for garnish, chopped

Instructions

• Heat a small skillet over medium heat and add olive oil, cook sausage until no longer pink, and browned on all sides.
• In the same pan, cook the egg until the desired “doneness” is reached.
• Transfer to a serving plate and garnish with chives or green onion.

KETO-SPICED CHAI MICROWAVE CAKE: Recipe 6

Ingredients

• 1 egg
• 2 tablespoons of butter, unsalted
• 2 tablespoons of almond flour
• 1 tablespoon of sweetener (optional, honey is great, to taste)
• 7 drops of liquid stevia
• 1/2 a teaspoon of baking powder
• 1/4 of a teaspoon of cinnamon
• 1/4 of a teaspoon of ginger
• 1/4 of a teaspoon of cloves
• 1/4 of a teaspoon of vanilla extract
• a sprinkle of cinnamon, to garnish
• 2 tablespoons of heavy cream

Instructions

• Mix all ingredients together in a large mug.
• Microwave on high for 70 seconds, approximately.

• Turn the mug upside down and lightly bang it against a plate or eat it directly from the mug.
• It should hold its form.
• Top with a little heavy cream and cinnamon.

WONDERFULLY-WARMING WINTER PORRIDGE: Recipe 7

“Do this for winter as a snack too! I like to add extra cinnamon.”

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Ingredients

• 2 tablespoons of hemp seeds
• 1/4 of a cup of walnuts or pecans, chopped
• 1/4 of a cup of coconut, flaked
• 2 tablespoon of chia seeds
• 3/4 of a cup of almond milk, unsweetened
• 1/4 of a cup of coconut milk
• 1 tablespoon of sweetener (of choice) to taste (optional)
• 1/4 of a cup of almond butter, roasted
• 1 tablespoon of coconut oil
• ½ a teaspoon of ground turmeric
• 1 teaspoon of honey
• a good pinch of ground black pepper

Instructions

• Place a skillet over medium heat.
• Add the chopped walnuts/pecans, hemp seeds and the flaked coconut.
• Roast for 1 to 2 minutes and shake or toss to prevent burning. When cooked, place in a small bowl and set aside.
• In a small saucepan, heat the almond milk and coconut milk. As it comes to a low boil, remove from the heat, carefully. Add the coconut oil, turmeric powder, black pepper, almond butter, chia seeds, and the sweetener (to taste, optional).
• Stir until well combined and set aside. Stand for 5-10 minutes. Add half of the dry roasted mix from the bowl.
• Divide the porridge into two serving bowls. Top with the remaining dry roast mix.
• Drizzle with honey or cinnamon.

KETO CRÈME FRUITY: Recipe 8

“Seasonal fruit can be added here, to taste.”

Ingredients

• 1 tub of natural Greek yogurt
• 2 tablespoons of toasted almond flakes
• 2 tablespoons of toasted coconut flakes
• 6 tablespoons of fruit jelly, any flavor of choice can be used

Instructions

• Spoon 3 tablespoons of the fruit jelly into each serving bowl.
• Add half of the Greek yogurt into each serving bowl.
• Top with coconut flakes and almond flakes.

SPICED KETO PUMPKIN WAFFLES: Recipe 9

Ingredients

• 2 eggs
• 2 tablespoons of butter, unsalted
• 2 tablespoons of heavy cream
• 1/2 a teaspoon of cinnamon powder
• 1/4 of a cup of pumpkin purée
• 1 scoop of whey protein powder, plain or vanilla
• 1 and a 1/2 tablespoons of coconut flour or almond flour
• 1 teaspoon of spiced pumpkin pie mix
• 1/4 of a teaspoon of baking soda
• 2 tablespoons of powdered sweetener (optional)
• 3 or 4 drops of vanilla extract

Instructions

• In a mixing bowl, add the eggs and whisk them together with the coconut oil, powdered sweetener (optional), and vanilla extract.
• Add the pureed pumpkin and heavy cream then whisk until you have a smooth batter.
• Add all the dry ingredients and beat together until well combined.
• Preheat waffle maker and cook mixture according to the waffle iron instructions.

ALL-DAY Keto BREAKFAST: Recipe 10

Ingredients

• 2 eggs
• 6 bacon slices

• 1/2 a cup of mushrooms, fresh
• 1 avocado, peeled, pitted and sliced
• 1 tablespoon of butter, unsalted
• salt and black pepper, to taste

Instructions

• Place a skillet over medium heat, add half of butter, and then place the mushrooms top side down.
• Season with salt and pepper and cook for around 8 minutes.
• While the mushrooms are cooking, add butter to another small pan to fry the bacon and eggs to your desired liking.
• Transfer to serving plates along with the avocado slices as a garnish.

YUMMY BERRIES WITH COCONUT CREAM: Recipe 11

“Use seasonally-available berries!”

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Ingredients

• 4 cups of fresh berries, any choice, plain or mixed
• 5 leaves of fresh mint, and some more for garnish
• 1 can of full-fat coconut milk, chilled
• 2 teaspoons of vanilla extract
• 1 teaspoon of honey

Instructions

• Wash and drain the berries then divide into serving bowls.
• Chop the fresh mint finely and sprinkle over the berries.
• Open the can of chilled coconut milk. Use a spoon to scoop out the contents into a mixing bowl.
• Discard any juice or save it for another dish.
• Add the vanilla extract.
• Using a hand mixer, slowly beat the coconut cream. After around 1 minute just add the honey for sweetness (optional).
• Continue to mix until the coconut cream starts to become fluffy.
• Spoon over the berries and serve immediately.
• Garnish with the extra mint if required.