This easy vegetarian keto summer breakfast can be the perfect way to start your day and doesn’t require any special cooking skills to make it. Fuel your mind and body with healthy nutrients to help you thrive all day long!
This keto summer breakfast was:
Ingredients for keto summer breakfast
When it comes to preparing a quick breakfast or snack, you can’t go simpler than this!
- Boiled Eggs – Hard boiled eggs pack lots of nutrients that your body will thank you for. Make an effort to choose free range eggs from organically grown hens. See next section for more details about free-range eggs.
- Tomatoes – You have lots of options when it comes to tomatoes, especially in the summer time.
- Cucumber – Long or small cucumbers, they are all delicious and rich in beneficial nutrients.
- Feta Cheese – If you have access to traditional Greek feta cheese, go for it! If not, try aiming for a quality white cheese and never look back. Alternatively, you can choose a mature hard cheese prepared in a traditional way, without additives of any kind.
- Pinch of Salt – Salt helps balance all those fats and proteins, but it’s not a must especially since the cheese already contains salt.
Who says that a delicious and healthy breakfast has to take a lot of time and special skills to prepare? Hard boiled eggs, tomato slices, cucumber and authentic Feta cheese … this is the recipe for a quick homemade breakfast and it’s perfect as a grab-and-go snack.
Reasons to consume free-range eggs
In the section above, I was telling you that it’s best to choose eggs from organically grown chickens that spent time outside – these are called free-range eggs. Let’s explore this subject in more detail below:
- Free-range eggs come from chickens that spend time outside in nature. These chickens can be raised organically, and this means the pasture and food is organically certified. Or they can be raised in a more conventional way without organic certification, which means that the pasture and food are not certified organic.
- Organic free-range eggs are always more nutritious compared to plain free-range eggs. In conclusion, eggs that do not have the free-range label should be avoided at all costs, unless you know that the chicks have been grown in a responsible way (say from a local farmer that you trust).
- Free-range eggs have more nutrients compared to eggs obtained from conventionally grown chickens. More nutrients refers to all of the following: protein, good fats (including omega-3 fatty acids), antioxidants, vitamins (A, B9, B12, D and E), selenium, choline.
- Hens that spend time outside in the sun (Vitamin D) are healthier compared to hens that are grown inside, in small spaces and without natural light.
- More often than not, chickens grown inside are confined to small spaces and do not see the sunlight at all, while being fed antibiotics and other chemicals (including in the food). Our goal here at Refresh My Health is to stay away from these kind of products, and instead concentrate our efforts on what is healthier for the hens and for us humans.
- Free-range eggs have less cholesterol, mostly due to the fact that naturally grown hens are less stressed overall (chemical and emotional stress).
- Less chemical and emotional stress means the chickens develop less inflammation in their body. This is mostly due eating healthier food, as well as spending time outside in the grass and being exposed to sunlight. Well, I guess that also applies to humans!
- Organically grown chickens are raised without antibiotics and this also translates into the quality of their eggs. What is good for the chickens is good for you too!
- Since free-range chickens spend time outside, the food they eat is natural (worms or other insects) instead of the chemical-based “food” made from industrial bi-products.
- In conclusion, naturally grown hens are happier and more naturally raises, which is good for the hens, for the environment and for you. Their eggs are superior in terms of taste and nutrients.
Ways to upgrade this simple keto breakfast
When it comes to food, I like to be creative with the ingredients that I choose, based on my mood or what I have in my fridge. The idea behind this quick keto breakfast is to eat simple whole-foods and to keep things easy in the kitchen.
Here are a few ideas that you can use to change-up this recipe a bit, or adjust it according to your needs:
- You could easily replace Feta cheese with goat cheese, Chèvre cheese or even with your favorite Brie or Camembert cheese.
- Alternatively, you can choose one of those traditionally-made hard cheeses like Cheddar, Gouda, Gruyere or Comté. Regardless of your choice, make it a priority to avoid cheeses that contain additives and preservatives.
- How about adding a few slices of bell pepper or other kind of vegetable that you enjoy eating raw?
- Green olives or Kalamata olives will compliment this breakfast plate nicely!
- Add a handful of your favorite nuts: walnuts, pecans, hazelnuts or almonds are all great options. When it comes to at least the almonds, make sure to soak them for at least 1-2 hours prior, otherwise they will be hard to chew.
- How about adding a few tablespoons of full-fat sour cream or crème fraîche on the side? This will definitely help you stay on the fat burning zone, and it’ll be perfect for the low-carb and keto way pf eating.
- Serve this keto breakfast with a cup of your favorite black coffee on the side. You’ll thank me later!
Pro Tip: Fasting in the morning is healthy! If you feel like fasting in the morning, please do so. This simple breakfast plate can easily be turned into an afternoon snack or a quick grab-and-go lunch. Try this recipe for lunch and let me know what you think!
I hope you’ll love this recipe as much as we did, and please don’t forget to share it with someone you love. Sharing is caring!
I’d appreciate if you could spare the time to leave us a comment and a review below. I’m really curious to find out how you liked this keto summer breakfast.
What’s you favorite keto breakfast recipe? Would you try this one? Share in the comments.
Easy Vegetarian Keto Summer Breakfast
- 2 medium eggs (free range, organic)
- 1 tomato (slices)
- 1/3 cucumber (slices)
- 50 g Feta cheese (or as needed)
- pinch of salt (sprinkle over eggs)
- Cook boiled eggs according to your preference (medium or hard). Peel and cut eggs in half.
- Slice the cucumber and tomato as needed. Cut cheese into cubes or slices.
- Arrange everything on the plate and optionally sprinkle with your favorite type of salt.
- That was it! Enjoy outside on the summer grass and meditate to the beauty of nature.