Breakfast is considered to be the most important meal of the day. Yet, for some of us following a Ketogenic diet, it can become a bit of an obstacle. Keto-friendly breakfast foods like eggs, bacon and sausage are all great, but not necessarily convenient (let’s face it – not many people want to spend their busy mornings rushing around the kitchen, cooking and then having a mountain of dishes to contend with afterwards).
The convenience of pouring yourself a bowl of sugary cereal is completely out of the question – so what do you do if you want to save time in the morning, whilst still sticking to a keto-friendly diet, and not compromising on taste?
The answer? Prep in advance!
Here are five fool proof and great tasting breakfast that are fully keto approved, easy to make, and can be cooked in batches in order to save time in the mornings. No more skipping breakfast!
1) Scotch Eggs
Who doesn’t love a scotch egg? They’re tasty and filling, and the best part is you can make them keto-friendly by ditching the breadcrumb coating and just using herbs and seasoning instead. This recipe is definitely best prepared the night before, because the eggs heat up wonderfully in the morning, or you can simply enjoy them cold:
- Mix 500g of pork mince with sage, cumin, mustard and paprika (or any herbs and spices of your choice) and set aside
- Next, boil six eggs using your preferred method – as there seems to be some debate about this. My method of choice is to place the eggs in a saucepan of COLD water (enough to cover them), and then bring to the boil
- I allow them to simmer for five minutes and then transfer the eggs back to cold water
- Peel the shell away from the eggs and set aside. Next, get a handful of the pork mixture and flatten it into a disk in the palm of your hand
- Place an egg inside the disk and form the mixture around the egg, making sure you cover the egg completely
- Once you’ve done this with all the eggs, place them on a baking tray lined with baking parchment (or lightly oiled), and pop them in the oven for 15 minutes at 180C (356F or gas mark 4)
2) Mini Jalapeno Frittatas
These are super simple and easy to make – plus they freeze well, so are perfect for batch cooking. Also, if you’re not a fan of hot, spicy food you could make these with regular peppers, mushrooms, ham, cheese – the list is endless really! Just get cooking:
- Whisk up your eggs and add a little seasoning – tabasco sauce, cayenne pepper and paprika works wonderfully
- Combine the egg mixture with chopped jalapeno peppers, spring onions and spinach (frozen spinach works just as well as fresh, but you may want to use more sparingly because of the water content)
- Pour the mixture into greased muffin tins before baking in the oven at around 180-190C, or until the tops of the frittatas are a light golden brown
- Once baked, transfer the frittatas out of the muffin tray and allow them to cool on a wire rack (this will help to prevent them from turning soggy)
- Eat while hot, or put them in the refrigerator or freezer once cooled, ready for the next morning
3) Easy Peanut-Butter Protein Pancakes
One huge benefit of the Ketogenic diet is the fact that high-fat foods such as nut butters are back on the menu! Peanut butter protein pancakes are perfect if you’d like a change from savoury keto-breakfasts. Plus the mixture will refrigerate well over night, so you can mix up a batch of batter for the morning ahead:
- Mix one scoop of protein powder with two eggs and two tablespoons of natural peanut butter.
- Note: it is important to choose a low-carb protein powder for this (remember, carbs are what makes you fat!)
- Whisk the mixture together until all the ingredients are fully combined, making sure there are no lumps, and the mixture is a smooth batter.
- Cook as you would a normal pancake, and then serve with your favourite keto-friendly topping (Walden Farms sugar-free pancake syrup is a good choice)
4) Keto-Friendly Breakfast Tacos
The beauty of keto-friendly breakfast tacos is that you can fill them with anything! Provided that it’s keto-approved of course. Instead of using a regular taco shell – substitute with a lettuce leaf (romaine lettuce works quite well, although you could use any other type). Since this is a breakfast dish, try an eggs and bacon-filled taco:
- Fry some bacon in a non-stick frying-pan, then set aside on a plate
- Keep the pan on the heat and use the bacon grease to cook scrambled eggs, adding a little cream if you like, to make the mixture rich and fluffy
- Add chopped spring onion, salt and pepper to taste. Be sure to stir the mixture well until the eggs are fully cooked
- Next, load the bacon strips and the egg mixture into lettuce leaves, sprinkling with cheese before eating
5) Baked Ham and Egg Cups
These are a great breakfast item – but also work well as a snack between meals. Plus, like the mini frittatas, they are perfect for batch cooking, as they freeze so well and can be enjoyed cold:
- Whisk eggs with heavy cream, salt and pepper then set aside.
- Prep your other fillings – find chopped mushroom, onion and ready-cooked chicken pieces go really well together, but feel free to get creative
- Mix together with the egg-mixture and then set aside
- Place slices of ham, or another sliced meat of your choice, into a greased muffin tray, and then pour the egg mixture into each one
- Bake in the oven for fifteen to twenty minutes, until the eggs are stiff and the meat is just beginning to brown around the edges
- Transfer from the muffin tins and enjoy (or allow them to cool and then refrigerate)
Do you have a go-to breakfast recipe when you’re craving something tasty and filling (and keto-friendly, of course)?
We’d love to hear it – so please feel free to share in the comments section below.
Photo Credit: Ryan Guill, via Flickr