If you are a breakfast lover and have decided to switch to the ketogenic diet, you will not be disappointed: the list of ketogenic breakfast ideas is long and tempting, full of tasty foods high in fat like eggs, avocado, sausage, butter, cheese and bacon.
Of course, the list of foods prohibited on the ketogenic diet can be scary. This is because the goal is to deprive the body of its main source of energy - carbohydrates - and load up on fat in order to force your body into a metabolic state called ketosis, in which stored fat is burned. to produce energy.
In general, on a ketogenic diet you can eat fish, meat, low-carb dairy products (like butter, cheese etc.), low-carb vegetables, nuts, oils and avocados, as well as foods higher in carbohydrates, such as certain fruits, as long as they are consumed in moderation.
In France, we have the unfortunate tendency to eat very sweet foods in the morning, which is not recommended: this will create a spike in blood sugar, an energy crash a few hours later, and reduced satiety. Switching to the ketogenic diet may help you switch to ingredients lower in carbohydrates and higher in protein and fat, or even consider savory alternatives to your breakfast.
Whether you need an easy, simple keto breakfast that's ready in five minutes or one that you can prepare in advance, you'll find ketogenic breakfast ideas in this article.
What is a keto alternative to sugary breakfasts?
Ketogenic alternative to cereals and granola.
Replace your usual recipe with walnuts, coconut, sunflower seeds, pumpkin seeds, and chia seeds, coconut oil and psyllium powder.
Ketogenic alternative to crepes and pancakes.
Replace the usual flour with almond powder or coconut flour in your dough.
Ketogenic alternative to muffins.
In the dough, replace the sugar with a little 90% chocolate and a teaspoon of stevia, for the flour choose the same alternative as for the pancakes and add a little peanut butter to your preparation.
Ketogenic alternative to smoothies.
Make a green smoothie with avocado, baby spinach, cucumber and almond milk.
Discover our keto nut bar.
The first nut bar with no added sugar, Nutriscore A, rich in fiber and a source of protein. A unique recipe, compatible with ketogenic/keto diets and which reveals the potential of almonds and peanuts.
What is a keto alternative to savory breakfasts?
In savory, the possibilities are very numerous, we give you below our 4 key ingredients for a keto breakfast:
Eggs. Whether you opt for a classic omelette or a traditional boiled, scrambled or poached version, eggs always come in handy at breakfast time. Not only do they taste great, but they're also one of the most versatile high-protein foods in your kitchen. Ideal for a keto diet!
The lawyer. On a busy day, lawyers can be a real time saver. Alone with a simple squeeze of lemon and that’s it! It is excellent combined with eggs, salmon or even in a smoothie!
Cheese. Feta, parmesan, cheddar, ricotta, mozza, fresh goat cheese, brie… They all work in your ketogenic recipes. Alone or in your omelettes or scrambled eggs, it's your morning ketogenic ally!
The bacon. Another staple – but versatile – ingredient for your recipes that will help you add a little extra fat to your meals is bacon. However, it is not the healthiest ingredient: be careful not to use it sparingly.
Here are some examples of good and easy keto recipes:
- Quiche without dough easy to make in the oven: with eggs, cream, goat cheese, tomatoes, mushrooms, broccoli.
- Cheese omelette.
- Egg pancake, parmesan, spinach.
- Poached eggs with bacon.
- Small frittata muffins with tomatoes, spinach, prosciutto, avocado oil, coconut flour.
Regarding drinks, herbal teas are accepted but coffee and tea are divisive. Some fans of keto recipes consider that energy drinks can hinder the state of ketosis, while others maintain them by replacing the usual spoonful of sugar (carbohydrates) with a spoonful of coconut oil.
Do not hesitate to browse articles on the keto diet on the internet to get ideas for meals and recipes.
