Hello and welcome to Keto Sister.  I was asked a question this week that I found curious.

“What do you eat for breakfast on a ketogenic diet besides bacon and eggs?”

I usually do not eat breakfast, though this week I have been drinking Egg Coffee (yes, egg!) to ensure I get three egg yolks into my diet each day.  But I have never struggled to come up with meals that I enjoy in my high fat journey.  In honor of this question, I am sharing nine recipes that can be eaten for breakfast or anytime, including how I make my Egg Coffee.  Enjoy!


Mushroom Omelet

3 eggs
2 tablespoons butter
1 diced scallion
½ cup diced mushrooms
1 pinch each: dried dill, salt and pepper

Crack the eggs into a mixing bowl. Add seasonings and whisk the eggs with a fork. Melt butter in a frying pan and pour egg mixture into frying pan.  Cover with top until the center of the omelet is runny but the sides get a little firm.  Add scallion, mushrooms and onion on top (optional).  Use a spatula to ease around the edges of the omelet before folding it in half.  Cover with the top and turn off the burner.  Cook another minute then slide the the omelet onto a plate.  Serve with bacon.


Coco-Flax Pancakes

3 tablespoons ground flax seed
1 tablespoon coconut flour
1 large egg
1 Tablespoon coconut milk or water
1/2 teaspoon apple cider vinegar
1/4 teaspoon baking soda

Mix ingredients.  Batter will thicken as it sits.  Pour into griddle and flip.  Serve as pancakes or use to make one large wrap for a breakfast sandwich.


Broccoli & Zucchini Quiche

8 large eggs
1/2 cup onion, diced
2 medium zucchini, diced
1 medium head of broccoli, chopped
1 teaspoon salt
1/2 teaspoon freshly ground black pepper
1 tablespoon fresh parsley, chopped
1 teaspoon dill weed
8 slices crumbled bacon (optional)

Preheat oven to 350°.  Shred onion and zucchini.  Add salt and let sit until water rises to surface; drain.  Mix all ingredients and pour into a pie dish.  Sprinkle bacon crumbles across the top (optional).  Bake in a pie dish for 40 minutes.


Coconut Porridge

1 ounce butter
1 egg
1 tablespoon coconut flour
1 pinch ground psyllium husk powder
¼ cup canned coconut cream

1 tablespoon ground flax seed
1 pinch each: salt and cinnamon
Liquid stevia (optional)

Mix together the ingredients under “hot” in a pan on low heat.  Stir and gently simmer until it thickens.  Add “cold” ingredients and stir.  Sweeten with stevia to taste before serving.


Chocolate-Coconut Protein Shake

2 cups unsweetened coconut milk
2 cups spinach or other greens
2 tbsp hemp protein powder (optional)
1-2 scoops dairy-free protein powder
1 tbsp cocoa
1 tbsp MCT oil
Stevia (optional)
Ice cubes

Blend and drink.


Zucchini Muffins

1 cup almond flour
1/2 cup coconut flour
1/2 teaspoon salt
2 teaspoons baking soda
1/2 teaspoon xanthan gum
1/2 teaspoon baking powder
1 1/2 teaspoons ground cinnamon
5 eggs
1/2 cup butter
3 tablespoons coconut oil liquified
3/4 cup Swerve or other low carb sweetener
1 1/2 teaspoons vanilla extract
1 cup zucchini grated
1/2 cup walnuts chopped (optional)

Preheat oven to 350°.  Mix dry ingredients (not sweetener) and set aside.  Blend liquid ingredients plus sweetener.  Fold into dry ingredients.  Stir in zucchini and walnuts.  Pour into muffin tins and bake 25 minutes or pour into bread loaf and bake 55-60 minutes.


(Chocolate) Chia Pudding

2 cups unsweetened coconut milk
½ cup chia seeds
¼ cup unsweetened cocoa powder (optional)
½ teaspoon cinnamon
½ teaspoon vanilla extract
Liquid stevia to taste (optional)

Mix ingredients and stir thoroughly.  Refrigerate and stir every 5 minutes for 20 minutes.  Makes four servings.


Blueberry Muffins

6 eggs
4 tablespoons melted coconut oil
4 tablespoons melted butter
¼ cup coconut milk
1 ½ tablespoons vanilla extract
½ cup granulated sweetener (I use Swerve)
2/3 cup coconut flour
1 cup fresh or frozen blueberries
1 teaspoon baking powder

Preheat oven to 350°.  Mix ingredients.  Pour into greased muffin tins.  Bake at 25 minutes until they are golden brown.


Egg Yolk Coffee (BPC on Steroids!)

16 ounces of warm (not too hot!) coffee (I only drink decaffeinated)
3 egg yolks
2-4 tbsp collagen protein
1 tbsp MCT oil
Pinch of cinnamon
¼ teaspoon salt
Stevia or swerve to sweeten

Brew or strain coffee.  Pour coffee into blender and add MCT oil, cinnamon, salt and sweetener (optional).  Blend on high for a few seconds.  Add egg yolks and collagen, then mix again on low speed for five seconds.  If you over-blend, the coffee will get too frothy.  Pour into a mug and enjoy.


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