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breakfast recipes

Read also “healthy breakfast For a good day ” 

Read also “Breakfast and the importance of protein”

Quick and delicious low-carb breakfasts will soon be the norm in your household once you put your air fryer to work! These recipes will kick-start your day in a healthy way without depriving you of the savory goodness mornings should be made of! When you’re struggling to get out the door in time, it can be really tough to prepare a nourishing meal for yourself or your family. Grabbing a granola bar or toaster pastry may be the easiest option, but it can soon lead to feelings of guilt and serious midday hunger.

The recipes in this chapter are filling and keto-approved, helping you to change your mornings and your entire days. Get ready for nutritious breakfasts that can be made in a flash. With meals you can prepare ahead of time, like Sausage and Cheese Balls, and dishes you can pop in your air fryer to get ready while you get ready, like Quick and Easy Bacon Strips, you’ll wish you had started air frying your breakfasts sooner!

Jalapeño Popper Egg Cups

The savory goodness of this classic appetizer has finally come to breakfast! Spice up your morning with eggs that pack a serious punch and crunch! Be sure to make enough for second helpings . . .
you’ll be glad you did!

• Hands-On Time: 10 minutes
• Cook Time: 10 minutes

Serves 1
4 large eggs
¼ cup chopped pickled jalapeños
2 ounces full-fat cream cheese
½ cup shredded sharp Cheddar cheese

1  In a medium bowl, beat the eggs, then pour into four silicone muffin cups.
2  In a large microwave-safe bowl, place jalapeños, cream cheese, and Cheddar. Microwave for 30 seconds and stir. Take a spoonful, approximately ¼ of the mixture, and place it in the center of one of the egg cups. Repeat with remaining mixture.
3  Place egg cups into the air fryer basket.
4  Adjust the temperature to 320°F and set the timer for 10 minutes. 5 Serve warm.

PER SERVING
CALORIES: 354
PROTEIN: 21.0 g
FIBER: 0.2 g
NET CARBOHYDRATES: 2.1 g
FAT: 25.3 g
SODIUM: 601 mg
CARBOHYDRATES: 2.3 g
SUGAR: 1.4 g

“Banana” Nut Cake

Even though bananas aren’t a great option for keto because of high carb count, you can still enjoy banana nut cake by employing the help of the very low-carb banana extract. You can customize these muffins to your liking by swapping out the walnuts for your favorite nut.
• Hands-On Time: 15 minutes
• Cook Time: 25 minutes

Serves 2
1 cup blanched finely ground almond flour
½ cup powdered erythritol
2 tablespoons ground golden flaxseed
2 teaspoons baking powder
½ teaspoon ground cinnamon
¼ cup unsalted butter, melted
2½ teaspoons banana extract
1 teaspoon vanilla extract
¼ cup full-fat sour cream
2 large eggs
¼ cup chopped walnuts

1  In a large bowl, mix almond flour, erythritol, flaxseed, baking powder, and cinnamon.
2  Stir in butter, banana extract,vanilla extract, and sour cream.

3  Add eggs to the mixture and gently stir until fully combined. Stir in the walnuts.
4  Pour into 6″ nonstick cake pan and place into the air fryer basket.

5  Adjust the temperature to 300°F and set the timer for 25 minutes.

6  Cake will be golden and a toothpick inserted in center will come out clean when fully cooked. Allow to fully cool to avoid crumbling.

PER SERVING
CALORIES: 263
PROTEIN: 7.6 g FIBER: 3.1 g
NET CARBOHYDRATES: 3.3 g
SUGAR ALCOHOL: 12.0 g
FAT: 23.6 g
SODIUM: 192 mg
CARBOHYDRATES: 18.4 g
SUGAR: 1.3 g

WHY NOT REAL BANANAS?
One medium banana has about 24 grams of net carbohydrates. That’s more than you would probably eat in a whole day! Banana extract is an excellent replacement that can be found in your local grocery store.

Lemon Poppy Seed Cake

You can set this cake cooking when you get up in the morning, hop in the shower, and return to a moist and delicious low-carb treat that will be hard to put down! It’s a great way to get yourday started with a smile on your face!
• Hands-On Time: 10 minutes
• Cook Time: 14 minutes

Serves 3
1 cup blanched finely ground almond flour
½ cup powdered erythritol
½ teaspoon baking powder
¼ cup unsalted butter, melted
¼ cup unsweetened almond milk
2 large eggs
1 teaspoon vanilla extract
1 medium lemon
1 teaspoon poppy seeds

 

1  In a large bowl, mix almond flour, erythritol, baking powder, butter, almond milk, eggs, and vanilla.
2  Slice the lemon in half and squeeze the juice into a small bowl, then add to the batter.
3  Using a fine grater, zest the lemon and add 1 tablespoon zest to the batter and stir. Add poppy seeds to batter. 4  Pour batter into nonstick 6″ round cake pan. Place pan into the air fryer basket.
5  Adjust the temperature to 300°Fand set the timer for 14 minutes. 6  When fully cooked, a toothpick inserted in center will come out mostly clean. The cake will finish cooking and firm up as it cools. Serve at room temperature.

PER SERVING

CALORIES: 204
PROTEIN: 6.3 g
FIBER: 2.4 g
NET CARBOHYDRATES: 2.5 g
SUGAR ALCOHOL: 12.0 g
FAT: 18.2 g SODIUM: 72 mg
CARBOHYDRATES: 16.9 g
SUGAR: 0.9 g

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  1. Pingback: healthy breakfast For a good day - zaatariya

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