10

KETO
BREAKFAST VEGETARIAN
RECIPES RECIPES
www.KetoVegetarianRecipes.com

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CONTENTS
• Hempseed Oatmeal 3
• Flaxseed Muffins 4
• Strawberry Smoothie 5
• Spicy Tofu Scramble 6
• Spinach Smoothie 7
• Souffle Omelette 8
• Coconut Turmeric Chia Pudding 9
• Coconut Flour Pancakes 10
• Pizza Frittata 11
• Sunflower & Chia Bagels 12
 Hemp Seed Oatmeal
INGREDIENTS
¼ cup hemp seed hearts (30g)
¼ cup chia seeds (42.5g)
1 tablespoon flaxseed
2 tablespoons erythritol
1 cup almond milk (or coconut milk) (250g)

INSTRUCTIONS
1. Place all the ingredients in a small saucepan on a
medium heat and stir until the mixture is blended.
2. Gently heat for 3-5 minutes.
3. If the mixture is too stiff add a dash of almond
milk.
Makes 1 Serving 4. Serve immediately.

NUTRITIONAL INFO (per serving): Total Carbs 15.2g, Fiber 10.7g, Net Carbs 5.5g, Protein 11.6g, Fat 39g, Calories 432
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 Flaxseed Muffins
INGREDIENTS INSTRUCTIONS
1 cup Flaxseed, ground (160g) 1. Preheat the oven to 180c/350F degrees.
1 cup Almond flour (112g) 2. Mix dry ingredients together well.
1/2 cup Erythritol (100g)
3. Add beaten eggs and melted butter to the dry
1 teaspoon Baking powder mixture and mix well. If the mixture is a bit thick,
1/4 teaspoon Salt add about 1/4 cup water.
1 teaspoon Nutmeg 4. Fill muffin cases just over half-way with the
1 tablespoon Cinnamon batter.
1/2 cup Butter, unsalted melted (113.5g) 5. Bake for 20 minutes until the tops are golden
4 Eggs Beaten brown. Cool in the pan for a few minutes, then
remove.
Topping (optional)
6. Mix the additional cinnamon and melted butter
2 tablespoons Butter, unsalted melted
then dip the tops of the muffin in this mixture
1 teaspoon cinnamon (optional)

Makes 9 Muffins

NUTRITIONAL INFO (per muffin): Total Carbs 8.9g, Fiber 6.9g, Net Carbs 2g, Protein 8g, Fat 26g, Calories 285
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 Strawberry Smoothie
INGREDIENTS
¼ cup coconut milk (60 ml / 2 fl oz)
• ¾ cup almond milk or water
(180 ml / 6 fl oz)
• ½ cup strawberries, fresh or frozen
(72 g / 2.5 oz)
• 1 tbsp MCT oil or extra virgin coconut oil
(MCT oil is better as it doesn’t solidify)
• ½ tsp sugar-free vanilla extract

INSTRUCTIONS
1. Place the coconut milk, almond milk, strawberries, MCT
oil and stevia (optional) into a blender. Pulse until smooth
and serve immediately!

Makes 1 Serving

NUTRITIONAL INFO (per serving): Total Carbs 8.4g, Fiber 2g, Net Carbs 6.4g, Protein 2.5g, Fat 27g, Calories 275
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 Spicy Tofu Scramble
INGREDIENTS
2-3 tbsp vegetable broth
1/2 medium onion, diced
1 large red pepper, diced
6 oz mushrooms, sliced
1 block firm or extra firm organic tofu, pressed and drained
2-3 cups Roughly chopped greens (Kale, spinach, arugula,)
1/2 tsp curry powder
1/2 tsp garlic powder
1/2 tsp cumin
INSTRUCTIONS 1/4 tsp coriander
1. In a large pan, saute the onions in vegetable broth for 5 minutes. Add the 1/4 tsp paprika
sliced mushrooms and diced red peppers. Cook for 10 minutes.
1/4 tsp turmeric
2. Push the cooked veggies to one side of the pan. Put the block of pressed
and drained tofu on the other side of the pan and break it up into chunks 1/4 tsp garam masala
using a wooden spatula. Saute for 2-3 minutes or until hot.
1/4 tsp salt
3. Put all of the seasonings into a small bowl and add just enough water to
be able to whisk it together. Pour the mixture over the broken up tofu 1 tbsp water
and toss until each piece is coated. Mix the veggies and tofu together.
4. Add the greens, cover the pan and cook for 5 minutes or until the greens
have wilted. Serve hot, and top with green onions and hot sauce! Makes 4 Servings

NUTRITIONAL INFO (per serving): Total Carbs 9g, Fiber 3g, Net Carbs 6g, Protein 11g, Fat 5g, Calories 119
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 Spinach Smoothie
INGREDIENTS
2/3 cup (20g) spinach blend
1/2 medium avocado (135g)
1 scoop (10g) MCT oil powder
1 tsp pure vanilla extract
1/2 tsp matcha powder
1 tbsp (12g) golden monk fruit sweetener
1/2 cup (120mL) coconut milk (from a carton)
Makes 1 Serving 2/3 cup water
5 ice cubes

INSTRUCTIONS
1. Add all ingredients to blender and blend until well-
combined.

NUTRITIONAL INFO (per serving): Total Carbs 25g, Fiber 21g, Net Carbs 4g, Protein 6g, Fat 25g, Calories 341
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 Souffle Omelette
INGREDIENTS
2 Eggs separated
50 g Spinach Fresh leaves
1 oz (28g) Goats cheese
1 tablespoon Butter
1 tablespoon Mixed herbs, fresh chopped
1/2 teaspoon Salt
Makes 1 Serving 1/2 teaspoon Black pepper
INSTRUCTIONS
1. Beat the egg yolks with 2 tablespoons of cold water, then stir in the chopped herbs, salt and pepper.
2. Whisk the egg whites until stiff, then fold in the yolk mixture.
3. Melt the butter into a frying pan, then spoon in the egg mixture. Cook over a moderate heat for 3-4 minutes until the
underside is golden. Remove from the heat and place until the hot grill for 2-3 minutes until lightly brown
4. Place the spinach over the top of the souffle omelette then scatter with the goats cheese.
5. (OPTIONAL) Return to the grill and cook for a further 3-4 minutes until the cheese has softened and melted.
6. Fold the omelette in half, eat and enjoy!

NUTRITIONAL INFO (per serving): Total Carbs 3g, Fiber 1g, Net Carbs 2g, Protein 20g, Fat 29g, Calories 350
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 Coconut Turmeric Chia Pudding
INGREDIENTS
6 oz coconut milk (170g)
2 tablespoons chia seeds (30g)
1 inch fresh turmeric peeled & grated
1/2 cup desiccated coconut unsweetened (43g)
1/4 teaspoon cardamon powder

INSTRUCTIONS
Makes 1 Serving 1. Mix the chia seeds, spices and desiccated coconut
together.
2. Add the coconut milk and blend well.
3. Leave in a container overnight in the fridge.
4. Eat and enjoy!

NUTRITIONAL INFO (per serving): Total Carbs 13g, Fiber 8g, Net Carbs 5g, Protein 5g, Fat 36g, Calories 367
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 Coconut Flour Pancakes
INGREDIENTS
4 large eggs
1 cup coconut milk
1 tablespoon erythritol
2 teaspoon vanilla extract
1 teaspoon cinnamon
1/2 cup coconut flour
Makes 8 Pancakes 1 teaspoon baking powder
INSTRUCTIONS 1/2 teaspoon salt
1. Whisk the eggs until fluffy. 1/4 cup butter for frying
2. Add the coconut milk, vanilla and erythritol and whisk.
3. Add the remaining dry ingredients and whisk until smooth.
4. Heat the butter (you could use coconut oil instead) in a frying pan on a medium heat until melted.
5. Ladle a few tablespoons of the pancake mixture into the pan.
6. Cook each side until golden
NUTRITIONAL INFO (per pancake): Total Carbs 6g, Fiber 3g, Net Carbs 3g, Protein 5g, Fat 16g, Calories 183
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 Pizza Frittata
INGREDIENTS
1 onion peeled and sliced
1/2 Red pepper sliced
1 clove garlic chopped
6 Eggs
1 teaspoon oregano dried
1/2 cup Marinara sauce
1/2 cup Mozzarella cheese grated
8 black olives
INSTRUCTIONS 2 tablespoons olive oil
1. Heat the oil in a frying pan and saute the onion and peppers for about 5 minutes. Makes 2 Servings
2. Add the garlic and cook for a further minute. Add the oregano and stir well.
3. Beat the eggs well and pour into the frying pan. Gently cook until the bottom of the frittata is firm.
4. Place the frying pan in an oven at 200C/400F degrees and bake for 10 minutes until the top of the eggs are firm.
5. Remove from the oven, spoon the Marinara sauce on top and then cover with Mozzarella cheese and top with
olives.
6. Place under a grill under the cheese has melted and is bubbling (or simple place back in the oven).

NUTRITIONAL INFO (per serving): Total Carbs 12g, Fiber 3g, Net Carbs 9g, Protein 12g, Fat 35g, Calories 454
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 Sunflower & Chia Seed Bagels
INGREDIENTS
1/2 cup coconut flour (60g)
2 tablespoons butter, melted (30g)
1 medium egg
1/2 teaspoon baking powder
1 tablespoon psyllium husk powder (15g)
1 cup boiling water (250g)
1 tablespoon chia seeds (15g)
2 tablespoons sunflower seeds (30g)
INSTRUCTIONS
1. Pre-heat the oven to 200C/400F degrees.
Makes 4 Bagels
2. Using a hand whisk, mix the coconut flour, psyllium husk powder and baking powder in a bowl and combine well.
3. Add the butter and eggs and mix thoroughly until the mixture looks like breadcrumbs.
4. Add the chia and sunflower seeds and gently combine into the dough mixture, using a spoon.
5. Boil the water and add to the mixture a bit at a time, stirring thoroughly until you have a dough. Wait for the dough to cool slightly before using your hands to shape it.
6. Cut the dough into four equal quarters. Take one of the quarters and roll into about an 8 inch long log.
7. Join the two edges of the log together to make into a bagel shape, pressing firming.
8. Place on a parchment covered baking tray and place in the oven.
9. Bake for 15 minutes, then turn the bagels over and bake for a further 15 minutes.

NUTRITIONAL INFO (per bagel): Total Carbs 16g, Fiber 10g, Net Carbs 6g, Protein 7g, Fat 13g, Calories 209 12
 Disclaimer

The recommendations given in this book are intended solely as

education and information. Always consult a medical practitioner
before embarking on a diet.

The nutritional information has been calculated using

the Self Nutritional Data website.

Copyright © 2020 by Angela Coleby

All rights reserved. Without limiting the rights under the copyright reserved above, no part of
this publication may be reproduced, stored in or introduced into a retrieval system, or
transmitted, in any form, or by any means (electronic, mechanical, photocopying, recording,
or otherwise) without the prior written permission of the copyright owner and publisher of
this book. 13
Recipe Index

I HOPE YOU ENJOYED THIS COOKBOOK!

For more low carb and gluten free recipes, please visit me at
KetoVegetarianRecipes.com
for more recipes!

www.ketovegetarianrecipes.com

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