Maria .Recipes Keto Enthusiast, Indian Food Lover
Posts From Category: breakfast

I have been making these pancakes in advance and taking them in a lunchbox. They are great on their own, even better with some cheese on top! If you like my recipes, don't forget to [subscribe](http://maria.recipes/subscribe), which will also give you access to the **Keto Recipe Recommender**. * 1 cup of shredded zucchini (150 g) * 2 eggs * 1 tbsp flax meal * 1 small green onions (scallion), chopped * 1/4 tsp salt * Black pepper to taste * 4 tsp coconut oil * **Process** 1. Mix everything except the oil in a bowl. You can save some of the green onions for topping. 2. Warm up a teaspoon of oil on a non-stick pan over medium-high heat. Pour a quarter of the batter and cover with a lid. 3. After about 1-2 minutes, when it is almost set, turn it around, cook for about 30 more seconds, then take it out and repeat with the rest. * **Nutritional information**, _for the whole recipe_ * 367 kCal * 7.8 g total carbs * **4.2 g net carbs** * 3.5 g fiber * **15.7 g protein** * 31 g fat

A delicious omelet for an amazing breakfast or lunch. If you like my recipes, don't forget to [subscribe](http://maria.recipes/subscribe), which will also give you access to the **Keto Recipe Recommender**. * 2 eggs * 1 oz (30 g) of goat cheese * 1 cup of fresh spinach * 1 tbsp oil * Pinch of salt and pepper * **Process** 1. Put half of the oil in a non stick pan on medium heat. Add the spinach with salt and pepper and cook for two minutes until wilted, then transfer to a plate. 2. Whisk the eggs with salt and pepper. Put the other half of the oil in the pan and add the eggs. 3. Move the pan to ensure it covers the whole pan, then in one half put the spinach and the cheese. 4. Cook on medium-low until the egg is almost set, then fold on itself. 5. Take out of the pan and serve. * **Nutritional information**, _for the whole recipe_ * 348 kCal * 2.4 g total carbs * **1.4 g net carbs** * 1 g fiber * **19.1 g protein** * 29.2 g fat

A complete breakfast ready in no time. Have it with some bulletproof coffee or with a side of salad to get some extra fat, and you will have energy all morning long! * 2 eggs * 45 g bacon, chopped * 100 g white mushrooms, sliced * 1 tbsp olive oil * 1/2 garlic clove, minced * Salt and pepper * Fresh parsley or chives for garnishing * **Process** 1. Put half the oil into the pan and use it to fry the bacon on medium high heat(about 3 minutes). 2. Now add the garlic, cook for one minute on medium heat and then add the mushrooms salt and pepper and cook until soft, about 3-4 minutes. 3. Whisk the eggs with a bit of salt. Then take the veggies from the pan and mix with the eggs. 4. Put the rest of the oil in the pan on medium-low, then add the egg mixture. Cook for a few minutes, stirring constantly until it is no longer raw. 5. Garnish with fresh parsley or chives. * **Nutritional information**, _for the whole recipe_ * 366 kCal * 4.2 g total carbs * **3.2 g net carbs** * 1 g fiber * 20.9 g protein * 30.1 g fat

My new favorite breakfast when I am running short of time. This smoothie is seriously amazing! For the protein powder, you can either use a neutral flavor one (and add some stevia and vanilla extract to the smoothie) or use half vanilla flavor, half neutral flavor. * 1/2 cup strawberries (75 g) * 1 scoop of protein powder * 1 tbsp chia seeds * 1 tbsp MCT oil * 1/2 cup coconut milk * A few mint leaves * 1/2 cup ice cubes * **Process** 1. Blend everything until very nice, smooth and pink. 2. Drink up! * **Nutritional information**, _whole recipe_ * 488 kCal * **8.6 g net carbs** * 13 g total carbs * 4.3 g fiber * **24.1 g protein** * 40.5 g fat

A simple breakfast perfect for those with a sweet tooth.
  • 1/2 avocado (100 g)
  • 1 scoop of protein powder (I use chocolate flavored whey)
  • 2/3 tbsp cacao powder
  • Pinch of salt
  • Vanilla Extract
  • 1/2 cup (120 mL) almond milk
  • Stevia or other sweetener to taste
  • 30 g toasted hazelnuts crumbled, or other nut to taste
* **Process** 1. Blend all the ingredients except the hazelnuts (if you have a good blender you can add half the hazelnuts as well). 2. Taste to adjust (you can add more cacao, sweetener and even spices like cinnamon). 3. Top with the hazelnuts and eat! * **Nutritional information**, for the whole recipe * 474 kCal * **8.8 g net carbs**, 11 g fiber, 19.8 g total carbs * 35.4 g fat * 27.7 g protein

Stuff your face with these low carb waffles. You won't regret it.
  • 1 egg
  • 30 g cream cheese
  • 1 tbsp coconut flour (8g)
  • 0.5-1 tbsp erythritol
  • 1/6 tsp baking powder
  • Pinch of salt
  • Vanilla extract
  • 1/4 tsp butter to grease the waffle maker
* **Process** 1. Mix the coconut flour, baking powder and salt. 2. Blend the egg, cream cheese and erythritol. Then add the coconut flour mixture. - _If you are making the batter the night before, you might have to add a splash of heavy whipping cream as it can get very dense otherwise_ 3. Grease the waffle maker with butter. 4. Pour all the batter for one waffle and cook. 5. Eat with your favorite low-carb topping! * **Nutritional information**, per serving (this recipe makes one waffle): - 180 kcal - **2.4 g net carbs**, 1.7 g fiber, 4.1 g total carbs - 9.1 g protein - 15.2 g fat

An easy and tasty egg recipe perfect for all indian food lovers out there. You can double it up to have a breakfast fit for champions!
  • 2 eggs
  • 1/2 small onion
  • 1/2 tomato (50g)
  • Salt and pepper to taste
  • Green chili to taste (I use jalapeno)
  • 1 tbsp fresh coriander
  • 1/2 tbsp of coconut oil
* **Process** 1. Chop the vegetables very finely. 2. Whisk the eggs with salt and pepper. Then add the vegetables and coriander. 3. Heat up the coconut oil over medium-high on a non-stick pan. Then, pour the batter. Cook like a normal omelet. * **Nutritional information**, per serving (the whole recipe) - 245 kcal - **3.9 g net carbs**, 1.1 g fiber, 5 g total carbs - 13,3 g protein - 18 g fat

This is my go-to keto breakfast with some coconut milk or greek yogurt, and it is also great when I am travelling (I just ask for some whole-fat yogurt and add my granola right there!). It is more of a guideline to make your own keto-fied granola, a low carb and extra crunchy cereal that you can customize to your own taste.
  • 3/4 cup (105 g) hemp hearts or hemp seeds
  • 1,5 cups of nuts of choice; I use 1 cup of almonds and 1/2 cup of hazelnuts
  • 1/4 cup pepitas (pumpkin seeds)(30g)
  • 1/3 cup cocoa nibs (40g)
  • 4 tbsp (12 g) of chopped dried cranberries
  • 1/4 tsp cinnamon
  • 1/8 tsp salt
  • 30 g coconut oil
  • Sweetener to taste - 2-3 tbsp erythritol
* **Process** 1. Toast the nuts (unless you buy them toasted like i do). 2. Mix all the dry ingredients. 3. Mix the sweetener with the melted oil, than pour over the dry ingredients and mix well. 4. Let it set in the fridge. Then, take out and break it into smaller chunks. 5. Keep in the fridge until consumed. It lasts up to 2 weeks. * **Nutritional info**, _per serving (serves 9)_ * 287 kCal * **4.5 g net carbs**, 4.1 g fiber, 8.6 g total carbs - Without cocoa nibs: 0.8 g net carbs less. Without the cranberries, 1 g net carbs less. * 10.1 g protein * 25.7 g fat

It is so difficult to make vegan keto pancakes!! Coconut flour gets really funky when not mixed with eggs... I always ended up having a blobby slimy mess! I decided to adapt my previos keto pancake recipe, increasing the oil to get a more consistent batter that wouldn't end up making crepes rather than pancakes, and using a flax egg (remember to let it rest 5 minutes before using it!). I like to use vanilla protein powder: depending on the brand, you might have to adjust the liquid (add a bit less to the flax egg), and if you use unflavored protein, you might want to add 1/2 tsp vanilla extract and stevia to taste. These are not super fluffy, but they require very few ingredients, they are easy to make and they make an awesome breakfast when topped with a piece of my [keto chocolate](http://maria.recipes/ketoChocolate)!
  • 1 flax egg: 1 tbsp flax seeds, ground + 3 tbsp water
  • 1.5 tbsp coconut oil
  • 1 tbsp flax seeds, ground
  • 1/2 scoop of vanilla flavor vegan Powder (whey or a vegan powder) (2 tbsp)
  • Pinch of salt
  • 1/4 tsp baking powder
* **Process** 1. Mix the flax, protein powder, salt and baking powder. 2. In a separate bowl, mix the flax egg with the oil. 3. Pour the wet ingredients into the dry and mix well. You should end up with a dense mixture. 4. Heat up a lightly greased non-stick pan over medium heat. Once hot, divide the pancake mixture into three and pour. You will need a slightly wet spoon to smooth out the pancakes so they are about 1/2 cm thick. 5. Cook 5 minutes on the first side until, then flip over and cook 2 more minutes. * **Nutritional info**, _serves 1_ * 309 kCal kCal * 6 g total carbs, 3.8 g fiber, 2.2 g net carbs * 13.4 g protein * 27.1 g grasa

These pancakes are my new favorite! They are so thick and fluffy, are fast to make in the morning, and so delicious! I hope you enjoy them as much as me!
  • 10 g of vanilla flavored protein powder (1/3 of a serving)
  • 1 egg
  • 1 tbsp flax seeds, ground
  • A pinch of salt
  • 2/3 tbsp of coconut oil or butter + 1/3 for cooking
  • 1/2 tbsp vinegar
  • 1/3 tsp baking soda
* **Process** 1. Melt the coconut oil or butter. Then mix with the egg and vinegar. 2. In a different bowl, mix all the dry ingredients. 3. Add the dry ingredients into the wet ones and mix. - _If I make it ahead of time, I mix everything except the baking soda, and then mix it in thoroughly right before cooking._ 4. Heat up a non-stick pan with oil or butter on medium-high heat. Once hot, add the batter and cook like regular pancakes: about 1-1.5 minutes on the first side until you have bubbles on the surface, then flip and cook another minute on the other side. 5. Serve with your favorite low-carb topping - in my case, low-carb blackberry jam <3 * Nutritional info, _per serving (serves 1) * 267 kCal * 3.8 g total carbs, 1.9 g fiber, 1.8 g net carbs * **14.8 g protein** * 21.9 g fat

I have a bit of a sweet tooth, so I try to bake sugar-free and no carb goods these days. And while experimenting, sometimes things work out :) I love this recipe because it is easy, tasty, and it can be made in the microwave (I hate turning on the oven in summer!). It makes for quite fudgy and chocolate-y brownies, very low-carb, as well as dairy and gluten-free. And I love the crunch from the walnuts :) For vegans or those who don't eat eggs, you can probably use a flax egg instead (1 tbsp flax meal with 2 tbsp of water) and add some psyllium husk powder (otherwise, the coconut flour with the flax might not form a proper batter). The final flavor might change slightly depending on the protein powder you use, but if you like how your protein powder tastes, you will love these!
  • 30 g coconut flour (1/4 cup)
  • 45 g of your favorite chocolate flavored protein powder
  • 15 g cocoa powder
  • 1 tsp baking soda
  • 1/4 tsp salt
  • Optional: 1/4 tsp of coffee granules, or cinnamon
  • Optional: stevia or erythritol; I recommend trying the batter and adjusting to taste
  • 1 tbsp apple cider vinegar
  • 1/4 cup coconut oil (you can use butter instead)
  • 1 egg
  • Vanilla extract
  • 30 g chopped walnuts (optional, but... why wouldn't you use them!?)
  • 3/4 cup of water (to start with; you will have to add more later)
* **Process** 1. Mix the dry ingredients in a bowl (first 7 ingredients) and the wet ingredients in a different one (all the others). Leave the walnuts on the side for now. 2. Add the wet ingredients into the dry and mix. Then, add water little by little to adjust the texture, until you get a batter similar to the one for a spongecake. You will probably need 1/2 extra cup of water. 3. Add the chopped walnuts into your batter and mix. 4. Pour the batter into a greased baking mold. 5. Bake at 180C for 25 minutes or in the microwave at 800W for about 4 minutes, or until a toothpick inserted in the middle comes out clean. The microwave cooking time varies a lot from one microwave to another, so keep a close eye on it to avoid overcooking and ending up with hard, dry brownies. * Nutritional info, _per portion (makes 6)_ * 174 kCal * 4.6 g total carbs, 2 g fiber, 2.5 g net carbs * 8.4 g protein * 14.5 g fat

So this is not really a recipe... But I love to have it for breakfast, and it is so handy and so delicious and so filling that I thought I would share it! For seeds you can substitute for whichever you want, to have 1/2 cup of seeds in total. I personally love this with yoghurt or with applesauce, but anything goes!
  • 1 cup rolled oats
  • 1/4 cup of raisins or dried cranberries (or more, to taste; you can chop them if you want)
  • 1/2 cup of mixed sesame, flax, sunflower seeds, pumpkin seeds, buckwheat
* **Process** 1. Mix everything and put it in a jar. 2. Have a delicious breakfast!

This is my all-time favourite apple spongecake - eggless, and can be easily adapted into a vegan version. It is so moist and fluffy and lemony, and the pieces of baked apple are perfectly tender. This can be made using exclusively vegetable oil (I usually use sunflower oil), but I like to lighten it up substituting half with yoghurt, and it turns out just as fluffy as the full-oil version. Use applesauce instead of yoghurt for a vegan version!
  • 180 g flour (I used whole wheat flour)
  • 30 g cornstarch
  • 16 g baking powder
  • 150 g sugar (I used 100 g and then added a bit of stevia)
  • 150 g milk (you can use almond milk if you want to make a vegan cake)
  • 120 g vegetable oil (1/2 cup plus 2 tbsp) or you can sub half with unsweetened yoghurt or with unsweetened applesauce
  • The lemon peel grind of one lemon
  • 125-150 g of apple (I use one whole golden apple)
* **Process** 1. Preheat the oven to 180 C 2. In a bowl, mix the flour, cornstarch and the baking powder. In a different bowl, mix the oil, lemon peel grind and the sugar. 3. Take a spoonful of the flour mixture and mix it with the apple to coat the cubes. Leave on the side. 4. Pour the oil mixture over the flour mixture and mix, without overmixing it (or else the final result will be tough); then, add the apples and mix them in. 5. Pour in a greased mold. If desired, put some apple pieces on top to decorate. 6. Bake for 30-40 minutes, depending on the mold and the oven, until when inserting a knife in the middle, it comes out clean.