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TOP 5 Keto Breakfast Recipes - Egg healthy breakfast

Bởi Diet Coach · On March 23, 2020

TOP 5 Keto Breakfast Recipes  - Egg healthy breakfast

Eggs are a great choice for breakfast on a low-carb diet or a Keto Diet . But what are the most popular  egg based Ketogenic breakfasts ever? In this post I will introduce you to my personal top 5 Egg Based Keto breakfast recipes Check them out below. Of course, feel free to eat these dishes for lunch or dinner as well.


Content 

Keto Breakfast Ideas

  1. Keto pizza Frittata

  2. Omelet with mushrooms

  3. Keto casserole with ham, ricotta and spinach

  4. Baked Egg Mini Pizza

  5. Egg Avocado Bun Breakfast Burger

Egg health benefits

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Keto breakfast recipe - Keto pizza Frittata

Keto breakfast recipe - Keto pizza Frittata

Perhaps my favorite version of Frittata! And in general, this keto recipe is very good: firstly, it’s delicious to eerily) secondly, it saves me a lot of time during the week, because I cook this wonderful pizza on Sunday evening, and we eat it with my beloved in the morning until Thursday, just warming up a piece in the microwave!

Preparation time: 15 minutes
Cooking time: 30-45 Minutes
Servings: 8

Users Rating  8.7/10      

Ingredients:

• 12 Large egg
• 7 oz. Frozen Spinach
• 5 ½ oz. Mozzarella cheese
• 2 oz. Parmesan cheese
• 2 oz. Ricotta Cheese
• 1 Pepperoni Sausages
• 4 tbsp. Olive oil
• 1 ½ tsp. Nutmeg
• ½ tsp. Dry garlic
• Salt and pepper, to taste

 

Preparation :

  1. Thaw spinach in the microwave, then squeeze out any excess moisture from it .
  2. Mix eggs, spices and olive oil until smooth.
  3. Chop finely the spinach. Add it to the egg mixture, as well as Ricotta and Parmesan, Stir.
  4. Pour the mixture into a ceramic baking dish. Sprinkle with grated Mozzarella on top and place Pepperoni.
  5. Put in the oven preheated to 356 ° F. Bake 30 minutes. If you use a glass form, you need to bake 40-45 minutes.
  6. Decorate with your favorite sauce before serving

Bon Appetit ☺

Nutrition Data per serving

• Calories: 510
• Fat: 43
• Carb: 4
• Fiber: 1
• Protein: 25

Keto breakfast : Omelet with mushrooms

Keto breakfast : Omelet with mushrooms

This keto mushroom omelet recipe conquers first with its simplicity and then with its unique taste! It is especially good with chanterelles or porcini mushrooms, however, you are free to experiment)

Preparation time: 10 minutes

Cooking time: 15 Minutes

Servings: 1

Users Rating  8/10       

Ingredients:

• 3 Eggs
• 3 ½ oz. mushrooms
• 1 oz. butter
• 1 oz. Parmesan cheese
• 1 oz. Onion
• Salt and ground black pepper, to taste

Preparation :

Put 20 g of oil in the pan and turn on medium heat. Once the butter has melted, put the chopped onion and fry for 2-3 minutes until it begins to darken. Then add the mushrooms and fry until done. If you take preboiled chanterelles or small champignons, then roasting will take no more than five minutes.
Remove the mixture from the pan.

Smash the eggs in a bowl, add salt, pepper and whisk until a homogeneous consistency. Put the remaining 10 g of butter in the pan, let it melt and pour the next omelet.

As soon as the omelet grabs the bottom, and the top is still liquid, sprinkle it with grated Parmesan cheese and place mushrooms and onions in one half.

Gently pry the omelet on one side with a spatula and fold it like a book.
Turn off the heat, cover and let the omelet stand for about five minutes

to get ready.
Bon Appetit ☺

Keto breakfast- Keto casserole with ham, ricotta and spinach

Keto breakfast- Keto casserole with ham, ricotta and spinach

Perhaps  , which can also be quickly prepared. You can change meat, vegetables, seasonings; have a casserole for breakfast or take it with you - in any case, be satisfied!
Preparation time: 15 minutes
Cooking time: 45 Minutes
Servings: 15

Users Rating  8.9/10 ,    

Ingredients:

• 12 Large egg
• 1 lb ham
• 5 ½ oz. Frozen spinach
• 3 ½ Ricotta
• 1 oz. Fatty cream
• ½ Onion
• Quarter tsp. Dry garlic
• Quarter tsp. Provencal herbs
• Salt to taste

Preparation :

  1. Turn the oven on 356 ° F
  2. Chop the onion finely.
  3. Blend four eggs, cream, ricotta and onion until smooth.
  4. Beat the rest of the eggs.
  5. Mix the contents of the blender and eggs in a large bowl.
  6. Add spices and mix until smooth.
  7. Then add the thawed, pressed and chopped spinach and finely chopped ham.
  8. Pour the dough into a baking dish.
  9. Put in the oven for 30-35 minutes, until the top looks baked.

Bon Appetit ☺

Nutrition Data per serving
Calories: 310
• Fat: 23.5
• Carb: 3.8
• Fiber: 1
• Protein: 18.3

Keto breakfast - Baked Egg Mini Pizza

Keto breakfast - Baked Egg Mini Pizza

The basis of Italian herbs, mozzarella and protein, and as a filling - a thin layer of tomato paste and yolk, mixed with your favorite pizza toppings! I always breathed unevenly to olives and pickled peppers, but you can use whatever you like instead.

Have you ever had so many eggs on a keto diet that you could not see them anymore? Well, I had to. Especially if I was planning an almost completely carb-free day ... So how can you continue to eat a low-carb diet with bored eggs in keto recipes? Of course, making pizza out of them! I wanted so much to put an exclamation mark at the end of the description of this keto recipe, because it is insanely good!


Preparation time: 10 minutes
Cooking time: 25 Minutes
Servings: 1

Users Rating  9.2/10       (my favorite one )

Ingredients:


• 3 Large egg
• 4 tbsp. Finely chopped mozzarella
• 1 Tomato paste (small jar)
• 4 Baby pepper sliced rings
• 1 Diced Bell Pepper
• 2 Black Olive
• Mix of Italian Herbs

Preparation :

  1. Pour 1 tablespoon of finely chopped mozzarella and Italian herbs into
    small containers suitable for microwave (or ovens).
  2. Beat the egg whites a little to make it easier to work with. Do not beat
    too long to prevent foam formation!
  3. Pour the whipped egg whites into each bowl equally and bake in the
    microwave for about 2 minutes until the proteins are completely ready.
    Allow to cool while you mix the yolks.
  4. Pour the yolks and lightly mix.
  5. Mix the yolks with the pizza filling and remove from the heat.
  6. Add on each pizza base half a teaspoon of tomato paste.
  7. Add the yolks and the remaining mozzarella and microwave for 20 seconds (or in the oven until the cheese is melted). Serve hot pizzas!
Bon Appetit ☺

Nutrition Data per serving

• Calories: 333
• Fat: 22.7
• Carb: 5.8
• Fiber: 1.5
• Protein: 25.6

Avocado Bun Breakfast Burger

Avocado Bun Breakfast Burger

Users Rating  8.7/10      

Ingredients (1 portion)
1 avocado
1 egg
1 tbsp olive oil
1 breakfast sausage
1 lettuce leaf
1 slice tomato
1 tbsp mayo
pinch salt, pepper, sesame seeds

Preparation :
  1. Lay the avocado on its side, horizontally, and cut it right in the middle making sure you’re not cutting it in an awkward angle. Once it’s cut, carefully remove the seed and carefully spoon out of the flesh. Cut the bottom of one avocado so that it can stand on its own on the plate.
  2. Heat the oil in a non-stick skillet on medium-low heat. Add the breakfast sausage and cook 1-2 minutes on each side until perfectly cooked. Crack the egg open in the skillet, turn the heat to low, cover and cook sunny side up. Cook for a couple of minutes until the egg white is fully cooked.
  3. Place the bottom half of the avocado on a plate, spoon some mayo in the avocado hole, top with lettuce, the tomato, sausage, carefully add the egg over and top wth the avocado top! Sprinkle some salt, pepper and sesame seeds.

Nutrition Data per serving

• Calories: 777
• Fat: 61.7
• Carb: 20 g
• Fiber: 14.6 g
• Protein: 27.6
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Health benefits of egg

A study published in Paediatrics magazine has suggested that giving young children just one egg a day for six months, alongside a diet with reduced sugar-sweetened foods, may help them achieve a healthy height and prevent stunting.
 

The cholesterol question

For years, eggs were considered more of a health risk than a healthy food. This is because they were considered a high-cholesterol food, so those with high cholesterol levels were advised to avoid them. We now know that the cholesterol found in food has much less of an effect on our blood cholesterol than the amount of saturated fat we eat. If you’ve been advised by your GP to change your diet in an attempt to reduce your blood cholesterol levels, the best thing to do is to keep to daily guideline intakes for saturated fat (20g for the average woman and 30g for the average man) opting instead for monounsaturated fats found in olive and rapeseed oils. It's also a good idea to increase your intake of vegetables, wholegrains, lean meats and low-fat dairy while minimising sugars and refined carbs.
If you are concerned about your cholesterol or are unsure whether it is safe for you to consume eggs, please consult your GP.

Eggs for health

Eggs are rich in several nutrients that promote heart health, such as betaine and choline. A recent study of nearly half a million people in China suggests that eating one egg a day may reduce the risk of heart disease and stroke, although experts stress that eggs need to be consumed as part of a healthy lifestyle in order to be beneficial.
During pregnancy and breast feeding, an adequate supply of choline is particularly important, since choline is essential for normal brain development.
Eggs are a useful source of vitamin D, which helps to protect bones and prevent osteoporosis and rickets. Shop wisely, because the method of production – free range, organic or barn-raised – can make a difference to vitamin D content. Eggs should be included as part of a varied and balanced diet. They are filling, and when enjoyed for breakfast, may help with weight management as part of a weight-loss programme, as the high protein content helps us to feel fuller for longer.

Duck eggs
Duck eggs look like chicken eggs but are larger. As with chicken eggs, they are sold in sizes ranging from small to large. Duck eggs have more protein and are richer than chicken eggs, but they also have a higher fat content. When boiled, the white turns bluish and the yolk turns red-orange.
How to select and store
Choose eggs from free-range or organically raised chickens. Eggs should always be visually inspected before buying. It is best to check for cracks or liquid in the box to ensure there are no broken ones. Eggs are best stored in the main body of the refrigerator where they may remain for up to one month (check the best-before date on the box). Eggs higher in omega-3 fatty acids are best eaten as early as possible to keep these oils fresh.
Safety
The main safety concern used to be salmonella food poisoning, but the Food Standards Agency (FSA) have recently changed their guidelines on eating runny eggs. They now say that infants, children, pregnant women and elderly people can safely eat raw or lightly cooked eggs that are produced under the British Lion Code of Practice. Visit the FSA website for more information.
Another safety concern regarding eggs is that they are a common food allergen, particularly among young children. See your GP if you have any concerns regarding allergies to eggs.

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TOP 5 Keto Breakfast Recipes - Egg healthy breakfast

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