5 easy and healthy keto diet recipes for breakfast

The ketogenic diet or the keto diet is a diet that applies a low-carbohydrate and high-fat diet. When normal fat consumption is only 20-30 percent, the ketogenic diet recommends up to 60-70 percent fat intake.

Well, you can easily make your own keto diet menu, you know! You can use some of the keto diet recipes below as a breakfast menu that is easy to make in no time. However, don't forget to consult a doctor first before undergoing this diet.

The principle of what can and should not be on the keto diet menu

Basically, you have to reduce the carbohydrates in each of your meals. Here is a list of food ingredients that you have to reduce on the keto diet:

Foods that contain sugar such as soda, fruit juices, smoothies, cakes, ice cream and candy.
Grains or starches such as wheat-based products, rice, pasta, and cereals.
Any fruit except berries such as rapsberries, blueberries, or strawberries.
Legumes such as peas, kidney beans, and chickpeas.
Root vegetables or tubers such as potatoes, sweet potatoes, carrots, and radishes.
Unhealthy fats. Limit consumption of refined vegetable oil or mayonnaise.
Sauces, especially those containing sugar and unhealthy fats.

Meanwhile, there are several food ingredients you have to enter into the keto diet recipe, including:

Red meat, steak, ham, sausage and chicken.
Fatty fish from salmon, tuna, and mackerel.
Free-range chicken eggs or eggs fortified with omega-3 fatty acids.
Butter
Different types of cheese
Nuts such as almonds and walnuts.
Healthy oils like olive oil, coconut oil, and avocado oil.
Avocado.
Low-carbohydrate vegetables such as green vegetables, tomatoes, garlic, and peppers.
Seasonings are salt, pepper and spices.

List of keto diet recipes for breakfast

1. Mushroom omelette

Source: Taste.com

Nutritional content: 77% fat, 20% protein, 3% carbohydrates

Materials:

3 eggs
3 mushrooms
1 tablespoon grated cheese
⅕ onion part
1 tbsp olive oil
A pinch of salt and pepper

Ways of making:

Beat the eggs in a bowl and add salt and pepper to taste. Beat until soft.
Heat olive oil in a skillet over medium heat.
Put the eggs in the pan. Wait for 1-2 minutes.
When the eggs start to cook but still have raw parts on top, sprinkle the cheese, mushrooms and onions on top.
Fold the egg in half. When it begins to brown, remove the eggs and serve.

2. Roast beef with spinach

Source: Taste.com

Nutritional content: 81% fat, 16% protein, 2% carbohydrates

Materials:

2 eggs
4 tablespoons whip cream
50 grams of spinach
30 grams of bacon
30 grams of grated cheese
½ tablespoon butter
Salt and pepper to taste

How to make:

Preheat the oven to 175 degrees Celsius.
Fry bacon in butter in a skillet, cook until crisp. Then add the spinach.
Beat the egg and whip cream then pour into the oven pan.
Add the fried bacon and spinach, add the cheese on top. Bake for 25-30 minutes at a temperature of 175 degrees Celsius.

3. Blueberry pancakes and whip cream

Source: Mykonos

Nutritional content: 83% fat, 12% protein, 4% carbohydrates

Materials:

1 egg
1 ¾ cheese
¼ tbsp psyllium husk powder
1 tablespoon coconut oil

Toping:

2 tablespoons raspberries, blueberries, or strawberries
4 tablespoons whip cream

How to make:

Combine all the ingredients in a bowl and mix well. Leave it on for 5 minutes.
Heat coconut oil in a skillet. Pour in the pancake batter and cook over medium heat for 3-4 minutes on each side. Go back and forth so as not to burn.
Serve with blueberries or other berries.

4. Coconut porridge

Source: Tesco.com

Nutritional content: 89% fat, 8% protein, 3% carbohydrates

Materials:

1 tablespoon butter
1 egg
1 tablespoon coconut flour
1 teaspoon psyllium husk powder
4 tablespoons coconut cream
Pinch of salt

How to make:

Combine the ingredients in a saucepan over low heat. Stir until you get the texture you want.
Serve with coconut milk or cream. You can also add a topping of berries on top.