Protein-rich keto breakfast: How to start your day with a low-carb diet

Protein-rich foods

• Eggs : A classic low-carb protein breakfast, eggs provide high-quality protein, healthy fats, and various vitamins. Whether scrambled, fried, or made into an omelet, they're versatile.
• Dairy products : Natural yogurt (low-fat or Greek yogurt), quark, and cottage cheese offer plenty of protein and combine well with savory or sweet ingredients. For a truly high-protein breakfast You can also use low-fat curd cheese, but ketogenic recipes often require a higher fat content.
• Fish and seafood : Smoked salmon, mackerel and tuna provide a lot of protein and contain important omega-3 fatty acids.
• Meat and poultry : Chicken breast or ham strips (without added sugar) are good sources of protein and go well with egg dishes.
• Protein powder (e.g. whey, casein or plant-based alternatives): Ideal for a quick protein shake when time is short in the morning.

Low-carb alternatives

• Vegetables : Low-carbohydrate varieties such as spinach, zucchini, cauliflower, or broccoli are particularly suitable. They provide fiber, vitamins, and minerals without jeopardizing ketosis.
• Low-carb flours : Almond flour, coconut flour, or flaxseed flour are excellent alternatives to wheat flour. They allow you to prepare ketogenic recipes like pancakes or waffles without increasing the carbohydrate content.
• Nuts and seeds : Almonds, walnuts, chia seeds, and flax seeds contain healthy fats and proteins. They're especially good as toppings for yogurt or muesli alternatives.
• Avocado : It is rich in healthy fats and can be combined well, for example with eggs or as a spread on a low-carb alternative.

This allows you to customize your breakfast ideas. It's always important to find a good balance between protein, healthy fats, and fiber.

Omelette with spinach and feta

An omelet is a breakfast classic and can be varied in many ways.

• Ingredients (for 1 person):

1. 2–3 eggs
2. 1 handful of fresh spinach (lightly blanched or washed beforehand)
3. 50 g feta or shepherd's cheese
4. Salt, pepper and herbs to taste
5. A little oil or butter for frying

• Preparation :

1. Whisk eggs in a bowl and season.
2. Briefly sauté the spinach in a hot pan with oil.
3. Add the egg mixture and let it set.
4. Crumble the feta cheese and sprinkle it over the top. After cooking briefly, fold the omelet and serve.

Thanks to its high protein and fat content, this dish is perfect for a ketogenic breakfast.

Protein shake: quick solution for on the go

Sometimes you just need to be quick. A protein shake can make a keto breakfast easy, as long as it's made with the right ingredients.

• Ingredients (for 1 shake):

1. 200 ml unsweetened almond milk or cow's milk
2. 1 scoop of whey or casein protein powder (flavor of your choice)
3. 1 tbsp nut butter (e.g. almond butter) or 1/2 avocado for extra creaminess and healthy fats
4. If needed, some low-carb sweetener or erythritol

• Preparation :

1. Place all ingredients in a blender.
2. Blend for about 20 to 30 seconds until a homogeneous consistency is achieved.
3. Pour into a sealable cup and start using immediately.

With this shake you have a low carb & high protein breakfast that provides you with energy and satiety at the same time.

Pancakes without carbohydrates

If you're craving something sweet, it doesn't have to be classic wheat flour pancakes. Using low-carb flour like almond or coconut flour, you can make delicious pancakes that fit perfectly into your diet. fit.

• Ingredients (for 2-3 pancakes):

1. 2 eggs
2. 30 g almond flour
3. 1 tsp baking powder
4. 1 pinch of salt
5. Some sweetener or erythritol
6. Coconut oil for frying

• Preparation :

1. Whisk eggs with the sweetener.
2. Add almond flour, baking powder and salt and mix everything into a dough.
3. Heat coconut oil in a pan and add the dough in portions.
4. Fry until golden brown on both sides.

Serve the pancakes with berries (in moderation, as they contain some fructose), a pinch of cinnamon, or a dollop of yogurt. This will turn your keto breakfast into a little morning highlight.