If you’re accustomed to zipping through the drive-through for breakfast, the Ketogenic Diet may be tough for you! Here are some ideas that can help you stick to your diet, even when you’re on-the-go.
If you need to eat on the run, a boiled egg is quick (if you boil up several in advance), small, and packed with protein. An egg will keep you from being hungry for quite a while. Pair that with a strip of bacon (microwave bacon only takes 30 seconds to prepare), and you have a quick meal on the go! Don’t be afraid to double the portion, but only eat enough to stay full.
Ham and Egg “Muffin” Cups
These are a wonderful, make-ahead breakfast food. They are made by placing lunch-meat ham (Canadian bacon or bacon also works well for this) in a muffin pan to create a “cup” which is filled with egg and cheese. You can add ingredients that make them tastier, like spinach, chopped peppers and onions, mushrooms, or broccoli. Bake them at 350 until the eggs are cooked. Eat a couple while they’re hot, then place cooled ones in a zipper bag and freeze for later. On work mornings, grab a “muffin,” nuke it for one minute in the microwave, and enjoy on-the-go!
Making a quiche is so much simpler than the word sounds! Use a glass pie pan sprayed with cooking spray, and begin layering chunks of ham, peppers, onions, broccoli, cheese, mushrooms – whatever you have on hand. When you have a thick layer of goodies in the pie pan, pour scrambled eggs over the other ingredients. Bake at 350 for about a half hour and voila! Cut it into wedges like a pie, and serve warm. Place cooled leftover wedges into a zipper bag and freeze for grab-and-go convenience during the work-week.
Deviled eggs are really just another form of boiled eggs, but they are SO delicious! After boiling eggs, scoop out the yolk from the egg white. Mix mayo, mustard, herbs, and ranch dressing with the egg yolks, and then pipe them back into the egg white (you can use a proper piping bag, but a regular ziploc bag with the tip cut off works the same). Sprinkle with dill weed or paprika for garnish. When I eat these for a quick breakfast, I feel like I’m getting picnic food!
Buffalo Chicken Eggs
This is my own invention, and it is so spicy and filling! Boil eggs, peel them, and cut in half as if you’re making deviled eggs. Leave the yolk in place. Mix canned chicken, cream cheese, Frank’s Buffalo Sauce and Ranch dressing. Put a heaping spoonful on top of each egg half and shape it like a mound. When all eggs are loaded, refrigerate about an hour. This is a wonderful treat!
There you have it: five ideas for great keto breakfasts to go! If you’d like the recipes, they are free for members. Just subscribe, and reply to your “welcome” email with your request – “breakfast ideas.” I’ll send you recipes, including tips for boiling eggs that peel easily.
I’d love to hear YOUR ideas for keto breakfasts! Comment below!