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20 Easy and Delicious Keto Breakfast Ideas
If you’re following a ketogenic diet, you know you have to start paying attention to your carb intake from the moment you wake up and cook up your usual groggy-eyed breakfast. The keto diet is essentially a lower carb version of a low-carb diet. It doesn’t count calories, but does keep a very watchful eye on the macros you consume everyday. While the total amount varies from person to person, the ketogenic diet aims to limit total carbs to about 20 grams a day, while also eating a moderate amount of protein and lots of fats. The goal is getting into a state of ketosis, where your body burns fat rather than carbs for fuel.
So what does this mean for breakfast? It’s helpful to start by knowing what you can and cannot eat on the keto diet. There’s a lot of standard breakfast fare that simply doesn’t fit the bill. For example, oats, dry cereal, and bread (with a couple exceptions! More on this below.) are off the table, as is yogurt, fruit, and starchy vegetables, of all which have too many carbs. Rather than focusing on what you can’t eat, keep in mind that there are a lot of foods that really fit the bill for a tasty keto breakfast, including eggs, avocado, many kinds of meat and vegetables, and of course, keto bread.
Here are 20 great keto breakfast ideas to try right now.
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5-Ingredient Cream Cheese Pancakes
These low-carb, Keto-friendly pancakes are made in a blender with cream cheese, and eggs, with just a little almond or coconut flour and baking powder to achieve a little lift with each cake. To keep them truly keto, enjoy them butter and berries in lieu of maple syrup.
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Breakfast Deviled Eggs
Does it feel like your egg routine is getting a little stale? Creamy deviled eggs topped with everything bagel spice is our favorite way to change things up.
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High-Protein Cottage Cheese Omelet
Spooned into the center of a spinach-laced omelet, cottage cheese melts into a wholesome, creamy filling and adds an extra boost of protein.
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90-Second Keto Bread
Think of this quick keto-friendly bread like a mug cake version of a biscuit that happens to look a lot like an English muffin. Partner it with a couple slices of crispy bacon, an egg perhaps, and you’ve got a complete breakfast.
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A frittata packed with all the low-carb vegetables in your crisper drawer is a seriously solid keto breakfast. You’ll want to pay particular attention to the vegetables you use. Stick to low-carb options like broccoli or greens and be strategic about the use of sweet vegetables like bell peppers.
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Ham, Egg, and Cheese Wraps
While a classic breakfast wrap filled with eggs and meat won’t work for the diet, a wrap made from eggs and filled with meat most definitely is. As written, this recipe contains two tablespoons of flour, but for the keto diet, opt for low-carb flour alternatives like almond or coconut.
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Keto-Friendly Double Chocolate Smoothie
This high-fat, high-protein smoothie is incredibly creamy, thanks to avocado and coconut milk, and gets its double dose of chocolate from keto-friendly protein powder and cacao powder.
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Bacon Gruyère Egg Bites
These Starbucks-inspired egg and cheese bites are silky, custardy, and incredibly keto-friendly. Plus, the batter to make them comes together easily in a blender.
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Radish and Turnip Hash with Green Garlic and Fried Eggs
Potatoes are common in most hashes, but they are in no way necessary for a delicious one. Load up a hash with low-carb veggies instead. Feel free to add come crumbled sausage, if you like, too.
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Easy Cauliflower Rice Burrito Bowls
This burrito bowl built of cauliflower rice is a great keto-friendly choice — just skip the black beans and corn! Enjoy it for breakfast with any cooked chicken or steak you may have from dinner the night before or top it with a fried egg if you don’t have leftovers lying around.
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You might be following a keto diet, but that doesn’t mean avocado toast is out of reach. This low-carb bread is baked with almond flour instead of wheat flour, lots of eggs, and xanthan gum to help bind everything together and keep it moist and sliceable instead of crumbly.
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Kale and Goat Cheese Frittata Cups
While these single-serve frittatas are meant to be served warm, they’re actually wonderful room temperature or even cold
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Roasted Radish and Herbed Ricotta Omelet
Roasting naturally low-carb radishes brings out their sweet, earthy flavor. An omelet might seem like an odd pairing for these radishes, but they pair perfectly with eggs and herbs.
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Mixed Mushroom Egg Bakes
These egg bakes are really as simple as cooking the shallots and mushrooms, mixing up a simple egg base with a little shredded cheese, seasoning the mixture, and popping them in the oven.
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When salad for breakfast involves eggs, bacon, and avocado mixed with fresh greens, it’s hard to resist. Skip the blueberries to keep it keto-friendly.
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Make-Ahead Spinach and Feta Egg Casserole
Filled with leafy spinach and chunks of crumbled feta, and laced with fresh dill, this egg casserole will remind you of spanakopita.
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3-Ingredient Pesto Zoodle Bowl
Quickly sautéing zucchini noodles until they are just tender brings out their naturally sweet flavor and warms them up just enough to make them far more satisfying.
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Sausage and Veggie Egg Muffins
These breakfast egg muffins are loaded with savory sausage, mushrooms, and spinach, and are easy to pull together in about 30 minutes.
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The Best Shakshuka
This Middle Eastern egg dish has become wildly popular, for good reason: It’s ridiculously comforting and pretty darn easy to make at home.
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3-Cheese Frittata Cups
What to Eat for Your Keto Breakfast
Eggs are a great keto diet choice, and you can ply yourself with fiber, vitamins, and minerals by eating an omelet with low-carb veggies. Try onions, mushrooms, garlic, spinach, bell pepper, and squash as options.
You can halve an avocado and eat it with a spoon for a quick and easy breakfast-on-the-go. Or blend it with almond milk and cocoa powder for a rich and creamy smoothie.
Pour eggs, a protein of your choice (sausage, ham, bacon), and cheese into a dish and bake for a hearty, carb-light, first-of-the-morning meal.
Add some links to your breakfast plate to pump up the protein without the carbs. Beef or turkey are both fine, but be sure your beef is grass-fed instead of grain-fed.
Greek Yogurt Parfait
Top your protein-packed plain yogurt with some keto-friendly granola and a small bit of fruit for a breakfast treat. Avoid carb-heavy fruits such as apples and bananas, and stick to a small sampling of low-carb choices such as blackberries, raspberries, and star fruit.
Macadamia Nut Pancakes
That’s right, you can eat keto and still have your short stack. The key is scrapping wheat and white flours for ground macadamia nuts or pecans. Add a few drops of vanilla extract for a hint of sweetness.
Bacon and Eggs
This breakfast classic is on the keto-approved list for traditionalists. Try turkey bacon to switch things up, or play around with your egg preparation.
A warm bowl of porridge is perfect for cool mornings. Flaxseeds are a keto-approved substitute for oats. Mix with coconut milk, cinnamon, butter, grapeseed oil, and 2 tablespoons of frozen blueberries.
Cauliflower Cheddar Hash Browns
Riced cauliflower works as a great potato substitute when making keto hash browns. Mix cauliflower with garlic powder, onion powder, salt, and pepper, and add arrowroot starch, avocado oil, and shredded cheddar. Cook in a waffle iron or muffin tin.
Who says you have to eat breakfast foods for breakfast? Mix up your favorite leafy greens with some hard-boiled egg, turkey, ham, or bacon, shredded cheese, avocado, and a vinegar and oil mix for a crunchy, filling Cobb salad.
8 Easy Keto Diet Breakfast Recipes Packed With Nutrition
Besides limiting the meal options you can choose from, such a restrictive diet also poses inherent risks, such as fatigue, constipation, nutrient deficiencies, and weight cycling, which has been linked to higher mortality rates in people with coronary artery disease, according to a 16-year study published in November 2018 in The Journal of Clinical Endocrinology & Metabolism. And when it comes to meals like breakfast, Dennett says one of the biggest challenges is getting enough fat without totally resorting to conventional morning meals, like bacon and eggs, that might leave out other essential food groups.
“Get creative and think outside the box — steer towards avocados as opposed to bacon. Dinner leftovers also work great for breakfast,” she says. “Anyone on a really low-carb diet also needs nonstarchy vegetables to get in important micronutrients and fiber for gut health.”
Whether you’re looking for a healthy morning snack or something a little more decadent, we dug up eight easy keto diet breakfast recipes guaranteed to jump-start your day!
Peanut Butter Power Granola
If you think keto puts the kibosh on granola, think again. Grain-free and sugar-free, this peanut butter granola is packed full of protein and is super easy to make. Made with almond or coconut flour, this recipe provides 9.4 grams (g) of carbs (only 4.4 g net carbs) and plenty of healthy fats. Try mixing in a touch of Greek yogurt, rolling it into balls, and popping it in the freezer for a yummy bite to enjoy on your morning commute.
Bacon and Onion Egg Cups
If you’re doing the keto diet, chances are you are going to eat bacon and eggs sometimes, try as you may to avoid them completely. This recipe incorporates onions caramelized in bacon fat, taking your taste buds on a whole new adventure. Requiring only five minutes of prep time, this recipe is quick to whip up and contains only 2 g of carbs. For an added touch of flavor, toss in some fresh thyme and feta cheese!
Banana Nut Muffins
Because of the high carb content, bananas and many other fruits are usually eschewed on the keto diet. But if you have a hankering for the potassium-rich fruit, these keto-friendly banana nut muffins are the perfect quick fix. Using almond flour and banana extract, this recipe provides just 7 g of carbs and 3 g of fiber (meaning just 4 g of net carbs). For an added crunch and only a few more carbs (4 g, to be exact), try topping with a homemade walnut crumble.
Crustless Broccoli and Cheddar Quiche
In some cases, veggies can be one of the hardest foods to incorporate in a keto diet because they contain carbohydrates, which can add up. And who wants vegetables for breakfast? You’ll be a skeptic no more after one bite of this creamy crustless broccoli and cheddar quiche. It checks all the keto boxes with almost equal parts fat and protein, and 7 g of carbs. This recipe is great to prep ahead of time, and freezes well for future morning meals. If you feel your veggie intake is a little on the low side, you can also add in other keto-friendly options, like asparagus, zucchini, or mushrooms.
Raspberry Chia Pudding
If you’ve ever eaten day-old eggs, you know breakfast can be hard to make ahead of time. Enter: chia pudding. This recipe has minimal ingredients, and only requires time overnight for the magic to happen. Raspberries bring the flavor, but chia seeds are the star of the show, providing you with tons of nutrients, per the U.S. Department of Agriculture (USDA) — including potassium, calcium, antioxidants, and fiber — all which are key in a healthy diet yet aren’t givens in high-fat foods. This recipe packs a whopping 19 g of fiber per serving, helping you just about meet your daily needs in this one recipe. Because fiber is a nutrient that is often lacking in a keto diet, this chia pudding makes a great addition to any keto plan.
For some people, one of the hardest parts of the keto diet is saying goodbye to starch-filled comfort foods, such as white potatoes. If your plate of bacon and eggs is feeling a little incomplete without a heaping of hash browns, this recipe for cauliflower hash browns with a touch of turmeric will satisfy all your cravings. Made with coconut flour, this dish only takes 10 minutes to prep and contains fewer than 4 g of carbs (less than 2 g of net carbs). Delicious the day of, these cauliflower fritters also refrigerate and freeze well.
Sweet Potato Toast With Egg
Eggs are a staple of the keto diet, but everyone knows they’re not as fun to eat without a crunchy piece of toast. Unlike most other sweet potato recipes, this one is quick and easy — all you have to do is thinly slice some sweet potatoes, and pop in the toaster for four to five minutes. Top your “toast” slices with eggs, mashed avocado, dark greens, and your choice of cheese. It might get a little messy, but you can even make yourself a sweet potato breakfast sandwich!
Overnight French Toast
French toast on keto? Yes, the impossible becomes possible with this easy recipe for overnight French toast. Almond milk, low-carb bread, cream cheese, eggs, and vanilla are the foundation for this sweet breakfast treat, and it also saves a lot of time compared with traditional French toast recipes. Perfect for weekend brunches with friends and family!