Home How To 10 HIGH PROTEIN KETO BREAKFAST RECIPES FOR VEGETARIANS-WEIGHT LOSS

10 HIGH PROTEIN KETO BREAKFAST RECIPES FOR VEGETARIANS-WEIGHT LOSS

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Keto diet is the latest diet trend for weight watchers. This effective weight loss diet helps to shed extra kilos and satisfy your taste buds. In, Keto diet you eat high protein, healthy fats, and low carbohydrates foods to boost your weight loss process. Keto diet includes 70 percent healthy fat, 25 percent protein and 5 percent carbohydrates. This diet plan stimulates the Ketosis process which uses fat cells or stored fats to make Ketones and use these ketones to generate energy. These Ketones serves as energy source for the body in the absence of glucose. Breakfast is the most important meal of the day and helps to keep your energy level high.

What a Keto Breakfast food should have?

Keto diet is easy to follow and this diet is protein rich and fulfills our bodies daily protein requirement. Various dairy products are Keto friendly and this help to lose weight and keep you full for longer period. Cheese, Sour cream, and yogurt are Keto friendly dairy products and Spinach, cauliflower, broccoli, green leafy vegetables, and berries comes under Keto diet food category. Keto diet is very effective and gives you great results. A Keto breakfast should have a high amount of protein and low amount of carbs.

10 Keto Breakfast Recipes for Weight Loss

Mashed Cauliflower (Low Carb and High Protein Keto Recipe)

Mashed Cauliflower keto Recipe

Cauliflower is rich in protein and low in carbs. This helps to lose weight in the healthier way. Here is the recipe for vegetarian Keto weight watchers.

Ingredients to make Mashed Cauliflower

  • One finely chopped cauliflower
  • 1 tbsp coconut oil or olive oil
  • Salt to taste
  • Pepper or black salt (optional, to taste)

How to make:

  1. Boil two cups of water in a pan and put the chopped cauliflower in the water to boil. Let it boil for 5 to 7 mins.
  2. Drain the water from Cauliflower and add one tablespoon of olive oil and salt to taste.
  3. Now blend the mixture in the blender or mash it.
  4. Your dish is ready to eat.

Keto Semolina (Upma) Recipe for Weight Loss

Keto Semolina (Upma) Recipe for Weight LossEnjoy this Keto Upma recipe with this healthy and effective breakfast recipe. Content: Healthy Fat- 20 g, Protein- 5 g, Carbohydrates- 9 g, Fiber- 3 g, Calories- 223.

Ingredients to make Keto Semolina (Upma)

  • 1 cup cauliflower florets
  • 2 tbsp ghee
  • 1 tsp of cumin seeds
  • 1 tsp of mustard seeds
  • One tsp of grated ginger
  • 1 cup chopped onions
  • 1 green chili
  • 3-4 curry leaves
  • ½ cup peanuts
  • Salt as required
  • ½ cup freshly chopped coriander leaves

How to make:

  1. Blend the cauliflower florets in a blender until they are of minute consistency.
  2. Heat a pan and put 2 tablespoons of ghee.
  3. Add 1 tsp of cumin seeds and 1 tsp of mustard seeds and let them splutter.
  4. Now add 1 tsp of ginger and 1 cup of onions and let them turn brown.
  5. Add one whole green chili (deseeded to reduce spiciness), 3-4 curry leaves and ½ cup peanuts and mix well.
  6. Put salt and some water and mix well. Add the blended cauliflower to it and mix well. You can add salt again if required.
  7. Cover it with a lid and let it cook for a while until all the water has drained out. Keep on checking occasionally and stirring it to not let it stick on the bottom.
  8. Garnish with freshly chopped coriander leaves and serve hot.

Cashew Yogurt “Sundae” Breakfast

Cashew Yogurt “Sundae” BreakfastCashew yogurt is healthy and tasty. You can add fruit toppings, pumpkin seeds, sunflower seeds, and more to make it more delicious.

Ingredients to Make Cashew Yogurt

  • 3/4 cup Homemade Vegan Cashew Yogurt
  • 1/2 teaspoon chia seeds
  • 1 teaspoon raw pumpkin seeds
  • One tablespoon of sunflower seeds
  • 2 sliced strawberries
  • 1/2 cup plus 1/3 cup mixed berries & pomegranate seeds

How to Make:

  1. Place 1/2 cup of cashew yogurt at the bottom of a cup.
  2. Sprinkle 1/4 teaspoon chia seeds, 1/2 teaspoon of pumpkin seeds, sunflower seeds, and 1/2 cup of mixed berries with pomegranate seeds.
  3. Layer remaining 1/4 cup of yogurt, 1/4 teaspoon chia seeds, 1/3 cup mixed berries & pomegranate seeds, sliced strawberries, and sprinkle pumpkin seeds, sunflower seeds on top.
  4. Serve immediately.

Vegetarian Keto Club Salad

Vegetarian Keto Club SaladKeto diet is easy to follow and there are many choices for vegetarians to eat in keto diet. This creamy and delicious club salad is satisfying. Ingredients of the this Keto salad are quite healthy and keep you full for longer time.

Ingredients to make Keto Club Salad

  • 1 tablespoons sour cream
  • 1 tablespoons mayonnaise
  • ½ teaspoon garlic powder optional
  • ½ teaspoon onion powder optional
  • 1 teaspoon dried parsley
  • 1 tablespoon milk
  • 2 large hard-boiled eggs, sliced
  • 100-gram cheddar cheese, cubed
  • 3 cups lettuce, torn into pieces
  • ½ cup cherry tomatoes halved
  • 1 cup diced cucumber
  • 1 tablespoon dijon mustard

How to Make:

  1. To prepare dressing mix the sour cream, mayonnaise, and dried herbs until combined.
  2. Add one tablespoon of milk and mix. If the dressing seems too thick, add another tablespoon of milk. Don’t forget to add another tablespoon of milk to the final fat/protein/carb count if you do!
  3. Layer your salad with the fresh veggies, cheese, and sliced egg. Add a spoonful of Dijon mustard in the center.
  4. Drizzle with the prepared dressing, about 2 tablespoons for one serving, then toss to coat.
  5. This proportion is enough for 3 servings.

Fresh Basil and Bell Pepper Pizza

Fresh Basil and Bell Pepper PizzaPizza is love for many and weight loss diet restrict this yummy cheese bread. In Keto diet, you can eat Pizza but in the healthier way. Red and yellow bell pepper add a crunchy twist to the pizza and basil leaves give if refreshing taste and aromatic flavor. You can use the mushroom and other low carb vegetables on the pizza base.

Ingredients to Make Keto Fresh Pizza for Weight Loss

Pizza Base
  • 6 ounces mozzarella cheese
  • ½ cup almond flour
  • 2 tablespoons psyllium husk
  • Two tablespoons cream cheese
  • 2 tablespoons fresh Parmesan cheese
  • 1 large egg
  • 1 teaspoon Italian seasoning
  • ½ teaspoon salt
  • ½ teaspoon pepper
Toppings
  • 110 gram shredded cheddar cheese
  • 1 medium vine tomato
  • ¼ cup Rao’s Marinara Sauce
  • 2/3 medium bell pepper
  • 2-3 tablespoons fresh chopped basil
  • ¼ cup sliced mushroom

How to Make:

Recipe for Keto Cheese Pizza
How to Make Keto Pizza Base
  1. Preheat oven to 400F. Start by measuring out all of your dry spices and flours in a bowl. 1/2 cup Almond Flour, 2 tbsp. Psyllium Husk, 2 tbsp. Fresh Parmesan Cheese, 1 tsp. Italian Seasoning, 1/2 tsp. Salt, and 1/2 tsp. Pepper.
  2. Measure out 6 oz. Mozzarella Cheese into a bowl.
  3. Microwave the cheese for 40-50 seconds until it’s completely melted and pliable with your hands. Add 2 tbsp. Cream Cheese to the top.
  4. Add 1 egg to the dry ingredients and mix together a little bit.
  5. Add the melted mozzarella cheese and cream cheese to the egg and dry ingredients and mix everything together. Don’t mind getting your hands dirty here – they’ll be the best tool for the job. You’ll get a bit messy, but it’ll be oh so worth it in the end.
  6. Break the dough into 2 equal (or almost equal) portions. Roll the dough out quite thin – a little under 1/4″. Here, you can use the top of a pot or other large round object to cut out your pizza base. You can form the circles by hand, but I’m not a very smart person and mine always turn out oval. When I work with this, I always like to work on top of a Silpat because it’s naturally non-stick.
Keto Pizza Toppings
  1. Fold the edges of the dough inward and form a small crust on the dough. If you have any scraps remaining, you can add it to the crust if you want.
  2. Bake the dough for 10 minutes. Just enough so they’re starting to get slightly golden brown.
  3. Remove the crust from the oven and let cool for a moment.
  4. Slice a medium vine tomato and put half on each pizza along with 2 tbsp. Rao’s tomato sauce per pizza. Aww…they look like little peace signs
  5. Top these suckers with cheese – about 2 oz. Shredded Cheddar per pizza.
  6. Chop up the bell peppers. You can use 1 bell pepper or 2 different colors. I am using 1/3 red bell pepper and 1/3 yellow bell pepper for the topping.
  7. Arrange the peppers how you like and throw it back in the oven for another 8-10 minutes.
  8. Remove the pizzas from the oven and let cool. In the meantime, slice up some fresh basil and have it ready for serving.
  9. Serve it up – top with fresh basil and enjoy the fresh bites of summer!
  10. This makes 2 pizzas. Per ½ of a pizza, this is 411.5 Calories, 31.32g Fats, 6.46g Net Carbs, and 22.26g Protein.

Fried Cheese Snacks or Paneer Pakora

Fried Cheese Snacks or Paneer PakoraPakora is a favorite snack in India and Paneer Pakora can be included in Keto diet due to its high protein and low carb properties. Paneer Pakora contains Fat- 19.5 g, Protein- 4.3 g, Carbohydrates- 11 g, Fiber- 5.7 g, Calories- 224.

Ingredients to Make Cheese or Paneer Pakora

  • 1.5 cups shredded cabbage
  • 1 cup chopped onions
  • One tsp ginger paste
  • 1/3 cup flax seeds
  • 2 tbsp coriander
  • ¼ cup chickpea flour
  • 2 tsp finely chopped green chilies
  • ¼ tsp turmeric powder
  • ¼ tsp chaat masala
  • Red chili powder as per taste
  • Salt to taste
  • Coconut oil to fry
  • Paneer cubes

How to make:

  1. Mix all vegetables, ginger paste, coriander, and spices. Add ground flax seeds and chickpea flour.
  2. Add boiling water and mix till you get a “ball-forming” consistency.
  3. Heat oil in a deep pan. Mix the paneer cubes in the batter and put them in the oil to fry along with an even covering of batter.
  4. Fry them properly until they are golden and crunchy.
  5. Serve hot.

Keto Flattened Rice (Poha)

Keto Flattened Rice (Poha)Flattened rice or Poha is an easy and healthy snack to lose weight and stay healthy. Poha comes handy when you are not in the mood for cooking and want to eat tasty food. Fat- 20 gram, Protein- 7 gram, Carbohydrates- 9 gram, Fiber- 5 gram, Calories- 252.

Ingredients to Make Poha or Flattened Rice

  • 1 cup cauliflower florets
  • ½ cup peanuts
  • 1 tsp olive oil
  • 1 tbsp butter/ghee
  • 2 tbsp mustard seeds
  • 4-5 curry leaves
  • 1 cup chopped onions
  • 1 tsp turmeric powder
  • Salt as per taste
  • 1 green chili

How to Make:

  1. Blend the cauliflower florets in a blender until they are of minute consistency.
  2. Cut the remaining stalks of cauliflower into small cubes.
  3. Put them in salted boiling water and cook them for 5-10 mins.
  4. Heat a pan and add ½ cup peanuts and roast them for a while. Keep them aside after they are roasted properly.
  5. Heat 1 tsp olive oil and 1 tbsp of butter or ghee in the same pan. Now add 1-2 tsp of mustard seeds and 5-6 curry leaves and let them splutter.
  6. Add 1 cup chopped onions and cook them until slightly brown. Put salt and turmeric powder thereafter and mix well.
  7. Add the roasted peanuts and one green chili (deseeded to reduce spiciness). Now add the blended cauliflower and more salt if required. Add water and mix well.
  8. Add the cauliflower cubes (which will act as fake potatoes for your Poha (flattened rice), and is an optional step). Close with a lid and let it cook for a while. Serve hot with a garnish of fresh coriander leaves and lemon juice.

Vegan Sesame Tofu and Eggplant

Vegan Sesame Tofu and EggplantVegan sesame tofu and eggplant make a wonderful recipe for vegan weight watchers. Try to use organic tofu for this delicious recipe. The soft and juicy texture of eggplant made the recipe mouth watery.

Ingredients to make Vegan Sesame Tofu and eggplant

  • 1 pound firm tofu, block
  • 1 cup fresh cilantro, chopped, 31g
  • 3 tablespoons unseasoned rice vinegar
  • 4 tablespoons toasted sesame oil
  • 2 cloves garlic, finely minced
  • 1 teaspoon crushed red pepper flakes
  • 2 teaspoons Swerve confectioners
  • 1 whole eggplant, 458g
  • 1 tablespoon olive oil
  • Salt and pepper to taste
  • ¼ cup sesame seeds
  • ¼ cup soy sauce

How to Make:

Detailed Recipe to Cook Vegan Sesame Tofu and Eggplant
  1. Preheat oven to 200°F.  Wrap the Tofu with some paper towels. Place a plate on top of it and weigh it down. Let the tofu sit for a while to press some of the water out.
  2. Place about ¼ cup of cilantro, 3 tablespoons rice vinegar, 2 tablespoons toasted sesame oil, minced garlic, crushed red pepper flakes, and Swerve into a large mixing bowl. Whisk together.
  3. Peel and julienne the eggplant. You can julienne roughly by hand or use a mandolin with a julienne attachment for more precise “noodles.” Mix the eggplant with the marinade.
  4. Add the tablespoon of olive oil to a skillet over medium-low heat. Cook the eggplant until it softens. The eggplant will soak up all of the liquids, so if you have issues with it sticking to the pan, feel free to add a little bit more sesame or olive oil. Just be sure to adjust your nutrition tracking.
  5. Turn the oven off. Stir the cilantro into the eggplant and transfer the noodles to an oven-safe dish. Cover with a lid, or foil, and place into the oven to keep warm. Wipe out the skillet and return to the stovetop to heat up again.
  6. Unwrap the tofu then cut into 8 slices. Spread the sesame seeds on a plate. Press both sides of each piece of tofu into the seeds.
  7. Add 2 tablespoons of sesame oil to the skillet. Fry both sides of the tofu for 5 minutes each, or until they start to crisp up. Pour the ¼ cup of soy sauce into the pan and coat the pieces of tofu. Cook until the tofu slices look browned and caramelized with the soy sauce.
  8. Remove the noodles from the oven and plate the tofu on top.
  9. Your dish is ready to serve hot.

Grilled Cheese Sandwich for Keto Weight Loss

Grilled Cheese Sandwich for Keto Weight LossAs you know cheese is protein rich and contain very low carbs. We can make a yummy Keto friendly grilled cheese sandwich with cheese. This recipe is very easy to follow and here is the protein and fat content of the sandwich. Fat- 69.95 g, Protein- 25.84 g, Carbohydrates- 18.14 g, Fiber- 12, Calories- 603.

Ingredients to make Cheese Sandwich

For Bread:
  • 1 cup almond flour
  • Two egg
  • 1.5 tablespoons psyllium husk powder
  • ½ tsp baking powder
  • 2 tbsp butter
For Filling:
  • 2 cups shredded cheddar cheese
  • 1 tbsp butter
  • Chopped vegetables- cucumber, tomato, beans, bell pepper.

How to make:

  1. To make the bread, mix 2 tbsp of almond flour, 1.5 tbsp of psyllium husk powder, baking powder, and butter. Mix well.
  2. Add two egg and mix to form a thick batter.
  3. Spread it evenly in a square bowl and put it in a microwave oven for 1.5-2 minutes.
  4. Remove the bread from the oven and slice it into 2 parts. Put the shredded cheese between them.

Heat a pan and add some butter. Cook the sandwich properly by flipping it properly with cheese.  Now add vegetables in the sandwich and grill for 1-2 mins. Serve hot.

Zucchini Ribbons & Avocado Walnut Pesto

Zucchini Ribbons & Avocado Walnut PestoZucchini noodles are one of the famous summer Keto diet recipe used by people. Pesto sauce is refreshing and tasty. Avocado in this recipe remove the oily part and add a creamy texture to the dish. Walnuts add crunchy and munchy texture to the recipe.

Ingredients to prepare Zucchini ribbons & Avocado Walnut Pesto

 

Zucchini Ribbons
  • 3 medium zucchini
  • ½ teaspoon salt
Avocado Walnut Pesto
  • ½ large avocado
  • 1 cup fresh basil leaves
  • ¼ cup walnuts
  • 2 cloves garlic, peeled
  • ½ large lemon
  • ¼ cup Parmesan cheese, grated
  • ½ cup water, if needed*
Other

1 tablespoon olive oil

5-6 leaves fresh basil, to garnish

Salt and pepper to taste

Optional: Italian seasoning

How to Make:

  1. Cut the zucchini into delicate ribbons with a vegetable peeler or mandolin slicer. Do not peel the seeds of the Zucchini.
  2. Place the ribbons in a colander and toss with salt. Let it sit and prepare Avocado Pesto.
  3. Gather the avocado walnut pesto ingredients. This includes avocado, basil, walnuts, garlic, lemon, and cheese.
  4. Add all ingredients to the food processor and blend to make the smooth sauce. Add water to thin the sauce as needed.
  5. Grease a skillet with 1 tablespoon olive oil and bring to medium heat.
  6. Saute zucchini ribbons for 3-5 minutes. Remove from heat.
  7. Spoon pesto onto zucchini ribbons and gently toss to coat.
  8. Plate in two portions of fantastically swirled vegetable ribbons. Garnish with fresh basil and grated Parmesan cheese.
  9. This makes a total of 2 servings of Zucchini Ribbons with Avocado Walnut Pesto. Each serving comes out to be 325.5 Calories, 26.08 g Fat, 11.46 g Net Carbs, and 10.65 g Protein.