Breakfast Done Right: Guilt-Free Ketogenic Recipes For All-Day Fuel

By Jackie Edwards

Everyone knows that breakfast is the most important meal of the day, but did you know that what you eat is even more important then when you eat? There’s a stark contrast between gobbling up sugary carbs like pastries and cinnamon rolls and fueling your body with healthy low-carb, high fat foods that don’t trigger a damaging glucose and insulin response.

Sugar To Blame 

The sugar industry, with its deep saccharine pockets has paid scientists since the 1960s to falsely shatter the link between sugar and heart disease or obesity, instead shifting the blame to the fat content of foods. This corrupt study shifted the scope of scientific research for decades, leading to the demonization of high-fat foods and promoting the sale and consumption of low-fat, high sugar, “empty calorie” sources of nutrition. These claims are completely baseless as eating a high-quality fat and restricted carbohydrate diet (which places the body in nutritional ketosis) is a proven effective way of treating diabetes and obesity.

Introducing Ketosis

In ketosis, the body relies on alternate sources of energy to function efficiently through the natural production of “fuel molecules” called ketone bodies. With this diet, insulin sensitivity is improved tremendously (up to 75%!) and allows for some diabetics to either reduce or stop their medication regimen entirely. By starting your day with a ketogenic breakfast, you are providing your body with sustainable long-lasting fuel and are avoiding the crash that accompanies a sugary, carb-loaded meal.

Great-Tasting Keto Breakfast Recipes

  • Avocado and Tuna

Avocado is an excellent source of natural fats and does not trigger an insulin response, making it an easily-accessible and commonly used ketogenic staple. Mashing and spreading it on Rye toast (complex carb) or halving it, pitting it and stuffing it with tuna chunks are two great ways to kick off your day.

  • Egg Porridge

This creamy blend of curdled, cooked egg and natural sweeteners like stevia and butter give the sweet and grainy taste and texture of porridge without all of the empty carbohydrates. After whisking the eggs with the mixed-in sweeteners, heat on a stove top with melted butter until it thickens. Topped with a few pieces of fresh fruit, this naturally sweet treat will keep you full, while guilt-free.

  • Keto Cereal

Put down the Frosted Flakes, because this vegan, low-carb, low calorie keto cereal alternative is great for any diet! Made by mixing butter, ½ cup shredded coconut, 2 cups of coconut milk, natural sweetener, a pinch of salt and crushed nuts, this tasty treat won’t send you running to the fridge soon after you finish. Enjoy lasting fullness with this sweet and nutty breakfast blend.

  • High Fiber Chocolate Cereal

Who said you can’t enjoy anything sweet on a keto diet? Forego the over-processed chocolate puffs that line the grocery shelves and grab some raw cacao nibs. Mix ½ cup of chia seeds, 1 cup of water, 4 tbs of hemp hearts, 1 tbs of fine psyllium powder, 2 tbs of melted coconut oil, 1 tbs of swerve and 2 tbs of raw cacao nibs until evenly separated and then flatten the dough on parchment-paper-lined oven sheets. After cooking on 285 degrees for 15 minutes (each side), cut the pieces into small squares and drop them in a bowl of almond/coconut milk. Enjoy!

  • Keto Fry Up

Fry ups aren’t gone forever once you go keto! You just have to choose some alternate ingredients, which are just as tasty and far more healthy. Things like avocado, bacon strips, coconut oil, scrambled eggs and butter are great fry-up blends that will curb your cravings when you’re hungry for a savory feast.

The ketogenic diet is not synonymous with starvation or sacrifice, as it is incredibly easy to feel full and satiated with satisfied tastebuds while adopting a keto lifestyle. The incredible health benefits such as lowering your risk of heart disease and even “improving” your diabetes are rewards unto themselves.  So put down the addicting sugar and carbs, and train your body to crave healthy, long-lasting fuel over fluff.