People all over the world enjoy burgers, as they can be interpreted in several ways depending on how creative you can get. But have you imagined yourself eating a burger in the morning? It might sound unusual, but with the right ingredients, a breakfast burger is a great way to jumpstart your morning and set the mood for the rest of the day. And do it with not just any burger, but a ketogenic breakfast burger using bacon, avocado and assorted vegetables.
This recipe from Paleohacks is exactly what you’re looking for in a breakfast burger. It might not be a traditional breakfast meal, but it’s healthy and delicious — which is how every breakfast should be. As a bonus, the smell of bacon wafting through the kitchen is sure to wake your senses.
Tasty Keto Breakfast Burger
Prep time: 5 minutes Cook time: 15 minutes Total time: 20 minutes
Serving Size: 1 burger
- Place the bacon rashers on a cold frying pan. Turn the stove on and start frying the bacon. When bacon beings to curl, flip it with a fork. Continue cooking the bacon until it is crispy.
- Remove the bacon from the pan and crack the egg into the same pan, using the bacon fat to cook it. Cook until the white is set but the yolk is still runny.
- Slice the avocados in half width-wise. Remove the pit and use a spoon to scoop it out of its skin.
- Fill the hole where the pit used to be with mayonnaise.
- Layer with lettuce, tomato, onion, bacon and fried egg.
- Top with the second half of the avocado.
- Sprinkle with sesame seeds.
Avocado Gives You a Healthy Dose of Essential Fats
The inclusion of avocado makes this recipe ketogenic, giving the burger sufficient amounts of healthy fats that are good for your well-being. It may seem odd, but using avocado as a bun for your burger is a great way of exploring new flavors in an exciting way. Plus, avocado is simply healthy for you. Research has found that this fruit can benefit your health by:
• Improving nutrient absorption: Consuming avocado can help improve your body’s ability to absorb carotenoids from other foods, which are antioxidants that can help fight free radicals throughout your system.1
• Promoting cardiovascular health: In a study published in the Archives of Medical Research, individuals who ate avocados for one week lowered their total serum cholesterol level by 16 percent.2
• Encouraging healthy weight: Avocados contain generous amounts of fiber, which can help you feel full longer, thus helping reduce your caloric intake. In one study, participants who were given avocados felt more satisfied after eating and had a 28 percent lower desire to eat food within the next five hours.3
Organic Bacon Is the Patty for This Burger
Bacon is enjoyed by millions of people all over the world, and it’s easy to see why. The flavor is very unique, and depending on your creativity, bacon can be used in a variety of ways. However, the main issue I have with bacon is that it is conventionally processed, and is rich in nitrates that are known to be carcinogenic. A 2007 study published by the World Cancer Research Fund notes that consuming 1.8 ounces of conventionally processed meat per day (around two to three or slices of bacon) can increase your risk of bowel cancer by 20 percent.4
But remember that the devil’s in the details. In moderation, bacon can be safe to eat, as long as you’re getting the healthy type — specifically one that’s made from organic pasture-raised pork and is free from added nitrates. An easy way of knowing this is simply looking at the meat — the pinkness indicates that it has been treated with nitrates and nitrites. Also, make sure that the bacon is made using traditional curing methods to ensure safety and quality.
Bacon from pastured pigs can be healthy, too, as it contains healthy saturated and monounsaturated fat, mostly consisting of oleic acid, the type found in olive oil. Bacon also contains fat-soluble vitamin D, palmitoleic acid that’s known for its antimicrobial properties,5 and phosphatidylcholine that possesses antioxidant activity superior to vitamin E.6
Vegetables Add Flavor and More Nutrients
No burger is complete without vegetables. Aside from adding flavor, vegetables simply make the dish healthier. Each vegetable in this recipe has unique properties that contribute to a healthy meal:
• Tomatoes: These fruits are rich in lycopene, which is also responsible for their red pigmentation.7 Studies have found that lycopene has varied applications, such as promoting a healthy cardiovascular system by helping lower LDL cholesterol,8 reducing gingivitis9 and improving lung health.10
Note that this recipe uses a single raw tomato slice, which means you won’t get enough lycopene for your daily needs. Furthermore, research suggests that cooking tomatoes can actually improve the bioavailability of lycopene.11 With this in mind, I suggest that you add other cooked tomato-based foods to your diet to obtain more lycopene.
• Onions: A staple in traditional burgers, onions have a pungent aroma that will literally bring tears to your eyes, but they contain beneficial nutrients to compensate for this caveat. One study found that onion is rich in inulin,12 which is a type of fiber that has prebiotic capacity, or the ability to promote the growth of good bacteria in your gut.13,14,15 Furthermore, inulin can help proper bowel movement by improving stool frequency and quality.16,17,18
• Lettuce: Another mainstay in burgers, studies have found that lettuce has various potential benefits to your health, such as helping reduce the risk of cardiovascular disease,19 managing anxiety20 and lowering the risk of cancer.21
Go Ahead and Have a Healthy Burger for Breakfast
Over the years, I have refined my views on eating breakfast, as I do understand that some people cannot start their day without it. In my opinion, if you’re doing intermittent fasting, it doesn’t matter which meal you skip — breakfast or dinner — as long as you skip one of them.
Eating a burger in the morning may sound unusual, but if it’s healthy and tastes great, why stop yourself? If you’re looking for ways to spice up your mornings and look for creative ways to incorporate avocados into your meals, then this recipe is right up your alley. Just make sure that all your ingredients are organic and come from reputable producers to ensure your safety and maximize nutrients obtained.
About the Blog
Paleohacks is one of the largest Paleo communities on the web. They offer everything Paleo, from a Q&A forum where users get their top health questions answered, to a community blog featuring daily recipes, workouts and wellness content. You can also tune in to their podcast, where they bring in the top experts in the Paleo world to share the latest, cutting-edge health information.
Sources and References