7 Keto Breakfasts
Cream Cheese Pancakes
Serves 2
Ingredients
4 ounces cream cheese, at room temperature
2 large eggs
1/4 cup flour, such as almond, coconut, or all-purpose
1/2 teaspoon baking powder
1/4 teaspoon fine salt
Cooking spray or butter, for greasing the pan
Sliced strawberries and powdered sugar, or maple syrup, for serving
Instructions
Place the cream cheese, eggs, flour, baking powder, and salt in a blender and blend until smooth.
Heat a large nonstick frying pan over medium heat. Coat with cooking spray or butter. Once the butter is melted, pour in 2 to 3 tablespoons of the batter. Cook until deep golden-brown on the bottom, about 3 minutes. Flip and cook until the second side is golden-brown, 1 to 2 minutes more. Transfer to a plate.
Repeat with cooking remaining batter. Serve with sliced strawberries and powdered sugar or a drizzle of maple syrup.
Notes: Leftovers can be stored in an airtight container in the refrigerator for up to 5 days.
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High-Protein Cottage Cheese Omelet
Serves 1
Ingredients
2 large eggs
1 tablespoon whole or 2% milk
1/8 teaspoon kosher salt
Pinch freshly ground black pepper
1/2 tablespoon unsalted butter
1 cup baby spinach (about 1 ounce)
3 tablespoons cottage cheese
Instructions
Place the eggs, milk, salt, and pepper in a medium bowl and whisk until the whites and yolks are completely mixed and the eggs are a bit frothy.
Melt the butter in an 8-inch nonstick frying pan over medium-low heat. Tilt the pan so the butter evenly coats the bottom. Add the spinach and cook until wilted, about 30 seconds. Pour in the eggs and immediately tilt the pan so the eggs coat the entire bottom.
Use a rubber or silicone spatula to gently drag and push the cooked eggs from the edges toward the center of the pan, making space for the uncooked eggs and forming waves in the omelet. Run a spatula under the edges, lifting up and tilting the pan to allow uncooked eggs to run under the cooked part. Cook until the edges are set and the center is wet but no longer loose or runny, about 2 minutes.
Remove the pan from the heat. Spoon the cottage cheese over half of the eggs. Use a spatula to gently fold the egg over the filling. Slide the omelet onto a plate
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Ham, Egg, and Cheese Wraps
4 Servings
Ingredients
8 large eggs
4 teaspoons water
2 teaspoons all-purpose flour or cornstarch
1/2 teaspoon fine salt
4 teaspoons vegetable or coconut oil
1 1/3 cups shredded Swiss cheese
4 ounces very thinly sliced ham
1 1/3 cups loosely packed watercress
Instructions
Place the eggs, water, flour or cornstarch, and salt in a medium bowl and whisk until broken up and the flour or cornstarch is completely dissolved.
Heat 1 teaspoon of the oil in a 12-inch nonstick frying pan over medium heat until shimmering. Swirl the pan to coat the bottom with the oil. Add 1/2 cup of the egg mixture and swirl to coat the bottom of the pan in a thin layer. Cook until the wrap is completely set on the edges and on the bottom (the top can be a little wet, but should be mostly set), 3 to 6 minutes.
Using a flat spatula, loosen the edges of the wrap and slide it underneath the wrap, making sure it can slide easily around the pan. Flip the wrap with the spatula. Immediately sprinkle 1/3 cup of the cheese over the wrap and cook until the second side is set, about 1 minute. Slide it onto a work surface or cutting board (the cheese might not be fully melted yet). While still warm, place a single layer of ham over the egg. Place 1/3 cup of the watercress across the center of the wrap. Roll it up tightly.
Repeat with cooking and filling the remaining wraps. Using a serrated knife, cut each wrap crosswise into 6 (1-inch) pieces.
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Radish and Turnip Hash with Fried Eggs
Serves 2
Ingredients
2 to 3 small turnips, trimmed, peeled, and cut into 3/4-inch cubes (about 1 1/2 cups cubed)
4 to 5 small radishes, scrubbed and trimmed, and cut into 3/4-inch cubes (about 1 1/2 cups cubed)
Coarse sea salt
Freshly ground pepper
2 tablespoons grapeseed oil, or other neutral, heat-tolerant oil
1 stalk green garlic, trimmed and chopped (white and light green parts only)
2 tablespoons unsalted butter
4 eggs
1 tablespoon minced parsley
Instructions
Fill a large saucepan with water and bring to a boil.
Add 2 teaspoons sea salt. Boil turnip cubes just until tender, 3 to 4 minutes; remove to a bowl with a slotted spoon, pour off any excess water, and set aside.
Next, boil radishes briefly, 30 to 60 seconds; remove to a bowl with a slotted spoon, pour off any excess water, and set aside.
Set a large cast iron skillet over medium-high heat. Add grapeseed oil and when hot, add turnips and radishes, and a pinch each sea salt and pepper.
Turning vegetables only once or twice, cook 8 minutes or until golden-brown. Turn heat to medium and fold in green garlic, cooking for about a minute. Push vegetables to the sides, melt butter in the center of pan, and add the eggs, salting each individually.
For over-easy eggs, cook uncovered 4 to 6 minutes; for over-medium eggs, cover pan for 3 minutes, then uncover and continue cooking just until whites are set, 2 to 3 minutes longer.
Finish with minced parsley and sea salt and pepper to taste. Serve immediately.
Mixed Mushroom Egg Bakes
Serves 4
Ingredients
Butter or cooking spray
2 tablespoons extra-virgin olive oil
1/3 cup minced shallot (from about 2 small shallots)
8 ounces sliced mixed fresh mushrooms (cremini, oyster or shiitake, stems removed before slicing)
2 tablespoons chopped fresh thyme
6 large eggs
3/4 cup whole milk
1/2 teaspoon kosher salt
1/2 teaspoon ground black pepper
1/2 cup shredded mozzarella cheese
Instructions
Arrange a rack in the middle of the oven and heat to 400°F. Coat 4 (8-ounce) ramekins with a little butter, or use cooking spray instead. Place the ramekins on a rimmed baking sheet so they’ll be easier to move to and from the oven; set aside.
Heat the olive oil in a medium saucepan over medium-high heat until shimmering. Add the shallot and sauté until soft and translucent, about 3 minutes. Add the mushrooms and a pinch of salt and cook until softened and fragrant, about 5 minutes. Stir in the thyme and remove from the heat.
Whisk the eggs, milk, salt, and pepper together in a medium bowl. Divide the mushroom mixture evenly between the ramekins. Divide the cheese over the mushrooms. Pour the egg mixture over the top, stopping just below the top of the ramekin.
Place the baking sheet in the oven and bake until the tops are golden and have puffed slightly and the eggs are completely set, 20 to 25 minutes.
Breakfast Salad
Serves 4
Ingredients
8 ounces baby spinach (about 6 packed cups)
1/2 cup blueberries
1 medium avocado, diced
1/3 cup cooked red quinoa
1/4 cup toasted pumpkin seeds
6 strips bacon
4 large eggs
1/4 cup apple cider vinegar
2 teaspoons honey
1/2 teaspoon kosher salt
Instructions
Place the spinach, blueberries, avocado, quinoa, and pumpkin seeds in a large bowl and toss to combine. Divide the salad between bowls or deep plates.
Place the bacon in a large cast iron skillet over medium-low heat. Cook until the fat has rendered out and the bacon is crispy, flipping halfway through, about 10 minutes total. Transfer the bacon to a paper towel-lined plate. Once cool, break the bacon into small crumbles.
Reduce the heat to low and fry the eggs in the rendered bacon fat to desired doneness. Remove the pan from the heat. Top each salad with the crumbled bacon and an egg.
Whisk the vinegar, honey, and salt into the remaining bacon fat in the pan until emulsified. Drizzle the warm dressing over the salad and serve immediately.
3-Ingredient Pesto Zoodle Bowl
Ingredients
2 tablespoons olive oil, divided
1 medium zucchini (about 6 ounces), ends trimmed and spiralized, or 1 heaping cup of store-bought zucchini noodles
1 tablespoon basil pesto
1 large egg
Kosher salt
Freshly ground black pepper
Red pepper flakes or hot sauce, for serving (optional)
Instructions
Heat 1 tablespoon of the oil in a medium nonstick skillet over medium heat until shimmering. Add the zucchini noodles and sauté until just tender, about 2 minutes. Add the pesto and toss until the noodles are well-coated. Transfer the noodles to a plate or shallow bowl.
Heat the remaining 1 tablespoon oil in the skillet until shimmering. Add the egg, season with salt and pepper, and cook undisturbed until the outer white edges are opaque, about 1 minute. Cover and cook until the yolk is set but still runny, 2 to 3 minutes.
Gently slide a spatula under the egg and place it on top of the zoodles. Sprinkle with a pinch of red pepper flakes or finish with a little hot sauce, if using.
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