7 Keto diet Recepies for breakfast
Keto diet breakfast recepies step by step
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
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
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
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
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