4 Banting breakfast recipes you have to try

By admin
28 January 2017

From brilliant Banting bread to a microwave muffin, we show you LCHF is not all bacon and eggs!

The following is an extract from The Banting Solution -- click here to read the first part of our series: The biggest Banting breakfast myths busted

1. Brilliant Banting Bread 

Makes 1 loaf (about 15 slices) 

  • 1 cup almond flour
  • 1 cup mixed seeds (100 g flax/100 g sunflower/50 g pumpkin)
  • ¼ cup psyllium husk
  • 1 tsp salt
  • 2 tsp baking powder
  • 6 eggs, beaten
  • 1 cup Greek yoghurt

 1.   Preheat the oven to 140 °C and grease a standard loaf tin with butter.

2.   Combine all the dry ingredients.

3.   Add the beaten egg and mix well.

4.   Stir in the yoghurt and pour the batter into the loaf tin.

5.   Bake for 2 hours.

2. Three-minute microwave flax muffin

Makes 1 muffin

  • 3 Tbsp flaxseed flour
  • a pinch of bicarbonate of soda a pinch of salt
  • sweetener to taste
  • 1 large egg, beaten
  • 1–2 Tbsp water

 1. Combine the dry ingredients.

2. Add the beaten egg and water, and mix. It should be the consistency of yoghurt. Add more water if needed.

3. Pour the mixture into a coffee mug and microwave on high for 3–4 minutes.

4. Flip out onto a plate and allow to cool.

5. Cut in half, spread with butter and top with some grated cheese to serve.

Note: Create your own flavours! For a chocolate muffin, add 1–2 tsp cocoa powder; for a vanilla flavour, add 1 tsp vanilla essence; for a nutty version, add 1 Tbsp chopped mixed nuts and seeds; and for a coconut muffin, replace 1 Tbsp flaxseed flour with 1 Tbsp milled coconut flour.

Read more: Best of Banting: 5 recipes that are too good to miss

3. Quick egg muffins 

Makes 12 muffins

  • 6 eggs
  • 1 cup sour cream or cream cheese salt and pepper to taste
  • 1 green pepper, deseeded and chopped
  • 1 red pepper, deseeded and chopped
  • 3 small spring onions, chopped
  • 1 Tbsp melted coconut oil (or other fat) 
  • 1 cup chopped smoked chicken breast
  • 1 cup grated Cheddar cheese
  • 1 cup chopped green-list vegetables (such as spinach, courgettes, broccoli, mushrooms, etc.)
  • 2 Tbsp chopped fresh herbs (optional) 

1.   Preheat the oven to 180 °C and grease a muffin tin with butter.

2.   Beat the eggs and mix in the sour cream or cream cheese. Season to taste.

3.   Sauté the peppers and onions in the coconut oil in a frying pan. Add to the egg mixture.

4.   Mix in the remaining ingredients and pour into the muffin tin.

5.   Bake for 30 minutes or until golden brown.

Note: These will keep in the fridge for 5–6 days. They also freeze well.

Read more: Is Cloud Bread the answer to your low-carb dreams?

4. Coconut almond porridge 

Serves 1 

  • 1 large egg
  • 100 ml coconut cream
  • 1 Tbsp desiccated coconut
  • 1 Tbsp almond flour ground cinnamon to taste a pinch of salt
  • 1 Tbsp unsalted butter

1.   Beat the egg and coconut cream, and then add the remaining dry ingredients.

2.   Melt the butter in a saucepan, add the egg mixture and stir until thickened to your liking.

3.   Serve with a few blueberries and a dash of cream.

Get the recipe: Low-carb banana bread


Click here for more info and to get your copy of the Banting Solution, by Bernadine Douglas and Bridgette Allan, published by Penguin Books SA

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