The ketogenic diet is a type of diet that contains an extremely low carbohydrate content, a high fat content, and a moderate protein content. The idea of the ketogenic diet is that the body uses fat as the main source of energy, and the consequence is the formation of ketones, which the body produces by breaking down fatty acids in the liver.
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The results of the ketogenic diet are preserved muscle tissue and melted excess fat cells, so the ketogenic diet is one of the most commonly implemented by people who are struggling with excess weight, and at the same time want to preserve muscles that are necessary for the normal functioning of the body and everyday life.
To help you implement the ketogenic diet, we bring you 10 ideas for preparing keto breakfast according to the principles of this diet:
Porridge with walnuts
Ingredients:
- a handful of walnuts
- 1 tablespoon ground flax
- 1 tablespoon chia seeds
- 150 ml coconut milk
- 2 tablespoons sweet cream
- 1/2 teaspoon cinnamon
- sweetener, optional
- 1/3 teaspoon vanilla extract
Procedure:
Mix all the ingredients and let it sit so that the cha seeds absorb the liquid and make a thick pudding-like porridge. Add a little more nut on top, for decoration.
Omelets with vegetables
Ingredients:
- 1/4 onion
- 1 tablespoon butter or olive oil
- 1 handful of spinach
- 3 eggs
- 50 g cottage cheese
- salt, pepper, optional
Procedure:
Heat the olive oil in a pan and add the onion cut into strips. When the onion softens a little, add the spinach and just sauté it a little and remove everything from the plate. Beat the eggs and pour them into a pan and cover to bake like a pancake. When the eggs are ready, put them on a plate, turn the onion with spinach in half and top it with cottage cheese. Fold with the second half of the “pancake”.
Casseroles with turkey ham and spinach
Ingredients:
- 12 eggs
- 60 g cream
- 250 g ricotta cheese
- 1/2 small onion
- A little salt
- pepper and garlic
- 300 g turkey ham
- 250 g frozen spinach
Procedure:
Preheat the oven to 180 degrees and while the oven is heating, start cutting the ingredients. First, finely chop the onion. Separate 4 eggs and beat them, add cream, ricotta and sliced onion and beat everything well.
In another bowl, beat the rest of the eggs. Add the whipped mixture above and mix together, then add salt and garlic. After that, add the melted spinach and diced ham.
Spray a deeper pan with coconut oil spray and pour out the egg mixture. Bake for 30-35 minutes, or until it gets a nice color. With this amount, you will get about 15 cubes of casserole, if you use a 33×23 cm pan.
Omelets with smoked salmon
Ingredients:
- 3 eggs
- 75 g smoked salmon
- Coconut oil spray
- 1 tablespoon fresh parsley
Procedure:
Spray the pan with coconut oil spray and heat. During this time, beat the eggs well, then pour them onto the pan and cover. When the eggs are almost ready, layer the smoked salmon flakes on top and cover again to bake the eggs until they are done. When it’s done, sprinkle fresh parsley on top.
Keto zucchini bread with walnuts
Ingredients:
- 3 eggs
- 80 ml olive oil
- Sweetener, optional
- 1 teaspoon vanilla extract
- 450 g almond flour
- 1/2 teaspoon salt
- 1.5 tsp baking powder
- 1/2 teaspoon nutmeg
- 1 teaspoon cinnamon
- 1/4 teaspoon ginger
- 55 g chopped walnuts
- 70 g grated zucchini
Procedure:
Preheat the oven to 180 degrees. Whisk together the eggs, oil and vanilla extract in a bowl and set aside. In another bowl, mix flour, sweetener, salt, baking powder, nutmeg, cinnamon and ginger and set that aside as well. Using cheesecloth, strain the grated zucchini well, so that they are as dry as possible, then whisk them into the egg mixture.
Stirring constantly, slowly add the dry ingredients to this mixture. Use a mixer to mix.
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Spray a 23 x 13 cm pan with coconut oil spray, then pour the mixture and layer the walnuts on top. Using a spatula. Press the walnuts a little into the mixture.
Bake for about 60 minutes, or until the walnuts on top are brown.
⇒ Learn more: The Ketogenic Diet: A Detailed Beginner’s Guide to Keto
