16 Breakfast Keto Recepies For Weightloss and Food Preferences
1.Sheet Pan Eggs with Veggies and Parmesan
Servings: 6
Prep Time: 5 minutes
Cook Time: 15 minutes
Ingredients:
• 12 large eggs, whisked
• Salt and pepper
• 1 small red pepper, diced
• 1 small yellow onion, chopped
• 1 cup diced mushrooms
• 1 cup diced zucchini
• 1 cup freshly grated parmesan cheese
Instructions:
1. Preheat the oven to 350°F and grease a rimmed baking sheet with cooking spray.
2. Whisk the eggs in a bowl with salt and pepper until frothy.
3. Stir in the peppers, onions, mushrooms, and zucchini until well combined.
4. Pour the mixture in the baking sheet and spread into an even layer.
5. Sprinkle with parmesan and bake for 12 to 15 minutes until the egg is set.
6. Let cool slightly, then cut into squares to serve.
Nutrition Info: 215 calories, 14g fat, 18.5g protein, 5g carbs, 1g fiber, 4g net carbs
2.Kale Avocado Smoothie
Servings: 1
Prep Time: 5 minutes
Cook Time: None
Ingredients:
• 1 cup fresh chopped kale
• ½ cup chopped avocado
• ¾ cup unsweetened almond milk
• ¼ cup full-fat yogurt, plain
• 3 to 4 ice cubes
• 1 tablespoon fresh lemon juice
• Liquid stevia extract, to taste
Instructions:
1. Combine the kale, avocado, and almond milk in a blender.
2. Pulse the ingredients several times.
3. Add the remaining ingredients and blend until
smooth.
4. Pour into a large glass and enjoy immediately.
Nutrition Info: 250 calories, 19g fat, 6g protein, 17.5g carbs, 6.5g fiber, 11g net carbs
3.Beets and Blueberry Smoothie
Servings: 1
Prep Time: 5 minutes
Cook Time: None
Ingredients:
• 1 cup unsweetened coconut milk
• ¼ cup heavy cream
• ¼ cup frozen blueberries
• 1 small beet, peeled and chopped
• 1 teaspoon chia seeds
• Liquid stevia extract, to taste
Instructions:
1. Combine the blueberries, beets, and coconut milk in a blender.
2. Pulse the ingredients several times.
3. Add the remaining ingredients and blend until smooth.
4. Pour into a large glass and enjoy immediately.
Nutrition Info: 215 calories, 17g fat, 2.5g protein, 15g carbs, 5g fiber, 10g net carbs
4.Almond Butter Muffins
Servings: 12
Prep Time: 10 minutes
Cook Time: 25 minutes
Ingredients:
• 2 cups almond flour
• 1 cup powdered erythritol
• 2 teaspoons baking powder
• ¼ teaspoon salt
• ¾ cup almond butter, warmed
• ¾ cup unsweetened almond milk
• 4 large eggs
Instructions:
1. Preheat the oven to 350°F and line a muffin pan with paper liners.
2. Whisk the almond flour together with the erythritol, baking powder, andsalt in a mixing bowl.
3. In a separate bowl, whisk together the almond milk, almond butter, and eggs.
4. Stir the wet ingredients into the dry until just combined.
5. Spoon the batter into the prepared pan and bake for 22 to 25 minutes until a knife inserted in the center comes out clean.
6. Cool the muffins in the pan for 5 minutes then turn out onto a wire cooling rack.
Nutrition Info: 135 calories, 11g fat, 6g protein, 4g carbs, 2g fiber, 2g net
5.Classic Western Omelet
Servings: 1
Prep Time: 5 minutes
Cook Time: 10 minutes
Ingredients:
• 2 teaspoons coconut oil
• 3 large eggs, whisked
• 1 tablespoon heavy cream
• Salt and pepper
• ¼ cup diced green pepper
• ¼ cup diced yellow onion
• ¼ cup diced ham
Instructions:
1. Whisk together the eggs, heavy cream, salt and pepper in a small bowl.
2. Heat 1 teaspoon coconut oil in a small skillet over medium heat.
3. Add the peppers, onions, and ham then sauté for 3 to 4 minutes.
4. Spoon the mixture into a bowl and reheat the skillet with the rest of the oil.
5. Pour in the whisked eggs and cook until the bottom of the egg starts to set.
6. Tilt the pan to spread the egg and cook until almost set.
7. Spoon the veggie and ham mixture over half the omelet and fold it over.
8. Let the omelet cook until the eggs are set then serve hot.
Nutrition Info: 415 calories, 32.5g fat, 25g protein, 6.5g carbs, 1.5g fiber, 5g net carbs
6.Cinnamon Protein Pancakes
Servings: 4
Prep Time: 5 minutes
Cook Time: 15 minutes
Ingredients:
• 1 cup canned coconut milk
• ¼ cup coconut oil
• 8 large eggs
• 2 scoops (40g) egg white protein powder
• 1 teaspoon vanilla extract
• ½ teaspoon ground cinnamon
• Pinch ground nutmeg
• Liquid stevia extract, to taste
Instructions:
1. Combine the coconut milk, coconut oil, and eggs in a food processor.
2. Pulse the mixture several times then add the remaining ingredients.
3. Blend until smooth and well combined – adjust sweetness to taste.
4. Heat a nonstick skillet over medium heat.
5. Spoon in the batter, using about ¼ cup per pancake.
6. Cook until bubbles form on the surface of the batter then carefully flip.
7. Let the pancake cook until the underside is browned.
8. Transfer to a plate to keep warm and repeat with the remaining batter.
Nutrition Info: 440 calories, 38g fat, 22g protein, 5.5g carbs, 1.5g fiber, 4g net carbs
7.Sheet Pan Eggs with Ham and Pepper Jack
Servings: 6
Prep Time: 5 minutes
Cook Time: 15 minutes
Ingredients:
• 12 large eggs, whisked
• Salt and pepper
• 2 cups diced ham
• 1 cup shredded pepper jack cheese
Instructions:
1. Preheat the oven to 350°F and grease a rimmed baking sheet with cooking spray.
2. Whisk the eggs in a bowl with salt and pepper until frothy.
3. Stir in the ham and cheese until well combined.
4. Pour the mixture in the baking sheet and spread into an even layer.
5. Bake for 12 to 15 minutes until the egg is set.
6. Let cool slightly then cut into squares to serve.
Nutrition Info: 235 calories, 15g fat, 21g protein, 2.5g carbs, 0.5g fiber, 2g net carbs
BREAKFAST RECIPES
8.Detoxifying Green Smoothie
Servings: 1
Prep Time: 5 minutes
Cook Time: None
Ingredients:
• 1 cup fresh chopped kale
• ½ cup fresh baby spinach
• ¼ cup sliced celery
• 1 cup water
• 3 to 4 ice cubes
• 2 tablespoons fresh lemon juice
• 1 tablespoon fresh lime juice
• 1 tablespoon coconut oil
• Liquid stevia extract, to taste
Instructions:
1. Combine the kale, spinach, and celery in a blender.
2. Pulse the ingredients several times.
3. Add the remaining ingredients and blend until smooth.
4. Pour into a large glass and enjoy immediately.
Nutrition Info: 160 calories, 14g fat, 2.5g protein, 8g carbs, 2g fiber, 6g net carbs
9.Nutty Pumpkin Smoothie
Servings: 1
Prep Time: 5 minutes
Cook Time: None
Ingredients:
• 1 cup unsweetened cashew milk
• ½ cup pumpkin puree
• ¼ cup heavy cream
• 1 tablespoon raw almonds
• ¼ teaspoon pumpkin pie spice
• Liquid stevia extract, to taste
Instructions:
1. Combine all of the ingredients in a blender.
2. Pulse the ingredients several times, then blend until smooth.
3. Pour into a large glass and enjoy immediately.
Nutrition Info: 205 calories, 16.5g fat, 3g protein, 13g carbs, 4.5g fiber, 8.5g net carbs10.
GTomato Mozzarella Egg Muffins
10.Tomato Mozzarella Egg MuffinsServings: 12
Prep Time: 5 minutes
Cook Time: 25 minutes
Ingredients:
• 1 tablespoon butter
• 1 medium tomato, finely diced
• ½ cup diced yellow onion
• 12 large eggs, whisked
• ½ cup canned coconut milk
• ¼ cup sliced green onion
• Salt and pepper
• 1 cup shredded mozzarella cheese
Instructions:
1. Preheat the oven to 350°F and grease a muffin pan with cooking spray.
2. Melt the butter in a medium skillet over medium heat.
3. Add the tomato and onions then cook for 3 to 4 minutes until softened.
4. Divide the mixture among the muffin cups.
5. Whisk together the eggs, coconut milk, green onions, salt, and pepper, then spoon into the muffin cups.
6. Sprinkle with cheese then bake for 20 to 25 minutes until the egg is set.
Nutrition Information: 135 calories, 10.5g fat, 9g protein, 2g carbs, 0.5g fiber, 1.5g net carbs
11.Crispy Chai Waffles
Servings: 4
Prep Time: 10 minutes
Cook Time: 20 minutes
Ingredients:
• 4 large eggs, separated into whites and yolks
• 3 tablespoons coconut flour
• 3 tablespoons powdered erythritol
• 1 ¼ teaspoon baking powder
• 1 teaspoon vanilla extract
• ½ teaspoon ground cinnamon
• ¼ teaspoon ground ginger
• Pinch ground cloves
• Pinch ground cardamom
• 3 tablespoons coconut oil, melted
• 3 tablespoons unsweetened almond milk
Instructions:
1. Separate the eggs into two different mixing bowls.
2. Whip the egg whites until stiff peaks form then set aside.
3. Whisk the egg yolks with the coconut flour, erythritol, baking powder, vanilla, cinnamon, cardamom, and cloves in the other bowl.
4. Add the melted coconut oil to the second bowl while whisking then whisk in the almond milk.
5. Gently fold in the egg whites until just combined.
6. Preheat the waffle iron and grease with cooking spray.
7. Spoon about ½ cup of batter into the iron.
8. Cook the waffle according to the manufacturer’s instructions.
9. Remove the waffle to a plate and repeat with the remaining batter.
Nutrition Info: 215 calories, 17g fat, 8g protein, 8g carbs, 4g fiber, 4g net carbs
12.Broccoli Kale Egg Scramble
Servings: 1
Prep Time: 5 minutes
Cook Time: 10 minutes
Ingredients:
• 2 large eggs, whisked
• 1 tablespoon heavy cream
• Salt and pepper
• 1 teaspoon coconut oil
• 1 cup fresh chopped kale
• ¼ cup frozen broccoli florets, thawed
• 2 tablespoons grated parmesan cheese
Instructions:
1. Whisk the eggs together with the heavy cream, salt, and pepper in a bowl.
2. Heat 1 teaspoon coconut oil in a medium skillet over medium heat.
3. Stir in the kale and broccoli then cook until the kale is wilted, about 1 to 2 minutes.
4. Pour in the eggs and cook, stirring occasionally, until just set.
5. Stir in the parmesan cheese and serve hot.
Nutrition Info: 315 calories, 23g fat, 19.5g protein, 10g carbs, 1.5g fiber, 8.5g net carbs
13.Creamy Chocolate Protein Smoothie
Servings: 1
Prep Time: 5 minutes
Cook Time: None
Ingredients:
• 1 cup unsweetened almond milk
• ½ cup full-fat yogurt, plain
• ¼ cup chocolate egg white protein powder
• 1 tablespoon coconut oil
• 1 tablespoon unsweetened cocoa powder
• Liquid stevia extract, to taste
Instructions:
1. Combine the almond milk, yogurt, and protein powder in a blender.
2. Pulse the ingredients several times then add the rest and blend until smooth.
3. Pour into a large glass and enjoy immediately.
Nutrition Info: 345 calories, 22g fat, 29g protein, 12g carbs, 3g fiber, 9g netcarbs
14.Three Cheese Egg Muffins
Servings: 12
Prep Time: 5 minutes
Cook Time: 25 minutes
Ingredients:
• 1 tablespoon butter
• ½ cup diced yellow onion
• 12 large eggs, whisked
• ½ cup canned coconut milk
• ¼ cup sliced green onion
• Salt and pepper
• ½ cup shredded cheddar cheese
• ½ cup shredded Swiss cheese
• ¼ cup grated parmesan cheese
Instructions:
1. Preheat the oven to 350°F and grease a muffin pan with cooking spray.
2. Melt the butter in a medium skillet over medium heat.
3. Add the onions then cook for 3 to 4 minutes until softened.
4. Divide the mixture among the muffin cups.
5. Whisk together the eggs, coconut milk, green onions, salt, and pepper, then spoon into the muffin cups.
6. Combine the three cheeses in a bowl and sprinkle over the egg muffins.
7. Bake for 20 to 25 minutes until the egg is set.
Nutrition Information: 150 calories, 11.5g fat, 10g protein, 2g carbs, 0.5g fiber, 1.5g net carbs
15.Strawberry Rhubarb Pie Smoothie
Servings: 1
Prep Time: 5 minutes
Cook Time: None
Ingredients:
• 1 small stalk rhubarb, sliced
• ¼ cup frozen sliced strawberries
• ¾ cup unsweetened cashew milk
• ½ cup full-fat yogurt, plain
• 1 ounce raw almonds
• ½ teaspoon vanilla extract
• Liquid stevia extract, to taste
Instructions:
1. Combine the rhubarb, strawberries, and almond milk in a blender.
2. Pulse the ingredients several times.
3. Add the remaining ingredients and blend until
smooth.
4. Pour into a large glass and enjoy immediately.
Nutrition Info: 285 calories, 20g fat, 11g protein, 17.5g carbs, 5g fiber, 12.5g net carbs
16.Almond Butter Protein Smoothie
Servings: 1
Prep Time: 5 minutes
Cook Time: None
Ingredients:
• 1 cup unsweetened almond milk
• ½ cup full-fat yogurt, plain
• ¼ cup vanilla egg white protein powder
• 1 tablespoon almond butter
• Pinch ground cinnamon
• Liquid stevia extract, to taste
Instructions:
1. Combine the almond milk and yogurt in a blender.
2. Pulse the ingredients several times.
3. Add the remaining ingredients and blend until
smooth.
4. Pour into a large glass and enjoy immediately.
Nutrition Info: 315 calories, 16.5g fat, 31.5g protein, 12g carbs, 2.5g fiber, 9.5g net carb
8 week Fully Costomized Ketogenic diet plan for Weightloss goals and food preferences! also 370+ Keto Recepies
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