Breakfast is the most important meal of the day, but what if you’re not allowed to eat the usual slice of bread? For people on a keto diet, it’s important to focus more on fat and protein than to gain carbs. Here, we’ve gathered 10 keto breakfast recipes to get your fill.
What Can I Eat for Breakfast on the Keto Diet?
Surprisingly enough, you can still eat what you’re used to having for breakfast when you’re on a keto diet. For example, eggs are a great option due to their high protein and fat content. Similarly, bacon is a welcome part of breakfast since a single piece has 3.3g total fat, 3g protein, and a mere 0.1g total carbs.
What you’re not allowed to have are the high-carb breakfast foods. These include regular white bread and white rice. A hundred grams of the former already contains a whopping 49g total carbs. Likewise, 100g of the latter packs 34g total carbs with barely any protein and fat.
Is Yogurt Allowed on Ketogenic Diet?
The answer is yes and no. What’s important is that you choose the right variant of yogurt. In particular, we recommend eating plain, nonfat Greek yogurt during your keto diet. A hundred grams of this barely contains any fat, but it has 10g protein only 3.6g total carbs.
In contrast, frozen vanilla yogurt is a bad option — 100 grams of this does have 6g total fat but you also get 24g total carbs. Similarly, soy yogurt isn’t a good idea since it packs 16g total carbs for every 100 grams.
Keto Breakfast Fast Food
There are plenty of fast food options if you’re on a keto diet. Two particular chains to keep in mind is McDonald’s. Their Sausage McMuffin with Egg gives a good deal of fat and protein — but remember to not include the bun. Likewise, the Breakfast Mini Skillet from Taco Bell is good without the potatoes.
But if you’re up to preparing your own meals, here are 30 keto breakfast recipes that you should consider. They’re all pretty easy to make and are delicious in their own distinct ways.
1) Quick Keto Breakfast – Bacon and Eggs
This is the perfect breakfast combination. Plus, you only need two ingredients: eggs and bacon slices. You can also add cherry tomatoes and parsley, but those are optional. If you’re in a rush, this is what you should be making in the morning. It’s undoubtedly delicious and very filling.
In 10 minutes or less, you can make four servings of bacon and eggs. You can have the eggs scrambled or as sunny side ups — it’s all up to you. Each serving packs a single gram of net carbs alongside an amazing 22g fat, 15g protein, and 272 calories.
Check out the full recipe here: Diet Doctor
2) Keto Breakfast No Eggs – Sausage and Peppers
We know that eggs are a good part of a keto breakfast, but what if you’re tired of eating them every single day? Well, try this recipe instead. You’d have to allocate about 50 minutes to prepare this dish, but it’s well worth the wait with its blend of salt and spice.
Apart from green and red bell peppers, you’ll need about 10 ounces of sausage links. It’s up to you whether you use turkey or pork sausage — just ensure that you’re getting ones that are high in fat. Also, you can make more than what you’ll eat for the day since the dish can be stored in the fridge.
Check out the full recipe here: Kalyn’s Kitchen
3) Keto Breakfast Cereal
Apart from eggs and bacon, cereal is also a popular breakfast option. But instead of just buying the usual box of cereal flakes on the grocery store, you can make your own low-carb cereal. In particular, this one uses coconut flour, golden flax meal, butter, heavy cream, and any sweetener you prefer, among others.
You might be taken aback at its 13g total carb, but 9g of this comes from dietary fiber — the net carb only amounts to 4g. Likewise, each serving contains 345 calories, 28.5g fat, and 13g protein.
Check out the full recipe here: Low Carb Maven
4) Keto Breakfast Shake — Peanut Butter Flavor
Do you prefer having just a drink for breakfast? This low-carb peanut butter shake tastes good and is packed with enough nutrients to jumpstart your day. You just need four ingredients: unsweetened almond milk, high-protein chocolate, ice cubes, and peanut or almond butter.
It’s entirely up to you how smooth you want your shake to be. Blend it for just several or seconds or process the mixture for a whole minute. Two cups of this peanut butter shake give 177 calories, 14g fat, and 6g protein.
Check out the full recipe here: The Skinny Fork
5) Keto Breakfast Vegetarian – Tofu and Eggplant
If you’re on a keto diet and a vegan diet at the same time, this recipe is for you. It uses a pound of firm tofu along with an entire eggplant to keep you full. And there’s no reason to worry about the flavor; sesame seeds, soy sauce, red pepper flakes, garlic, and cilantro make it a gastronomic delight.
Each serving of this vegan keto breakfast dish has 292 calories, 24g fats, 11g protein, and nearly 7g net carbs.
Check out the full recipe here: ruled.me
6) Keto Breakfast Indian – Chicken Korma
If you’re looking for Indian cuisine, look no further. This is a low-carb variant of chicken korma — a type of curry dish. There are quite a lot of ingredients, but all the herbs and spices are essential. Preparing this dish takes just half an hour, with each serving packing 296 calories, 17g fat, and 29g protein.
Check out the full recipe here: Beauty and the Foodie
7) Keto Breakfast Muffins
This muffin recipe uses bacon and eggs as well, but it also adds half a cup each of mozzarella and cheddar to make the muffins very cheesy. This breakfast option takes just 30 minutes to make a dozen servings. Each one has 144 calories, 10g protein, 11g fat, and only 2g net carbs.
Check out the full recipe here: Stay Snatched
8) Keto Breakfast Pancakes
Instead of the usual high-carb pancakes, this one uses almond flour and coconut flour to reduce the number of carbs. It’s a simple recipe that’s not only keto-friendly but also perfect for those on a paleo diet. You only need 10 minutes to prepare three pancakes, each of which has 7g protein and 7g fat.
Check out the full recipe here: The Big Man’s World
9) Keto Breakfast Streusel Scones
Here’s another blueberry recipe that’s both dairy-free and sugarfree. In under 40 minutes, you can have as many as a dozen streusel scones. Consume this along with a nice cup of tea to get the perfect breakfast combo. Each serving grants 122 calories, 10g fat, 5g protein, and 3g dietary fiber.
Check out the full recipe here: Healthful Pursuit
10) Best Keto Breakfast In Only 5 Steps
Check out the full recipe here: The Nourished Cave man
11) Keto zucchini bread with walnuts
Check out the full recipe here: Green and Keto
12) German pancake
Check out the full recipe here: Keen for Keto
13) Cloud Bread Recipe
Check out the full recipe here: A spicy Perspective
14) Keto Sausage Breakfast Bars
Check out the full recipe here: Lowcarb with the carrs
15) Baked Tomato Egg Breakfast
Check out the full recipe here: Fed+Fit
16) Keto Spicy Sausage, Egg and Cheese Casserole
Check out the full recipe here: Chic-keto
17) Baked Eggs in Ham Cups
Check out the full recipe here: Oh snap Let’s Eat
18) Low Carb Pancakes
Check out the full recipe here: The novice chef blog
19) Low-carb egg muffins
Check out the full recipe here: Kalyn’s Kitchen
20) Keto Baked Fish with Lemon Butter
Check out the full recipe here: Aussie Keto Queen
21) Low carb vegan breakfast Bowls
Check out the full recipe here: Meat free Keto
22) Farmhouse Keto Breakfast Casserole
Check out the full recipe here: Oh hello Keto
23) Low Carb Egg Muffins with Cauliflower & Parmesan
Check out the full recipe here: April go lightly
24) Keto Approved Breakfast Lasagna
Check out the full recipe here: Mama’s geeky
25) Extra Crisp Cinnamon Toast Crunch Cereal
Check out the full recipe here: gnom-gnom
26) Low Carb Cheese and Chive Muffins
Check out the full recipe here: Ketohh
27) Keto Chocolate Mousse
Check out the full recipe here: Keto Bite
28) Egg + Prosciutto Stuffed Avocado Boats
Check out the full recipe here: The toasted pinenut
29) Low Carb Cinnamon Raisin Biscuits
Check out the full recipe here: palatablepastime
30) Keto jalapeno poppers
Check out the full recipe here: Elevays
All in all, there are many ways to enjoy breakfast while on a keto diet. Whether you want a protein-packed shake or low-carb pancakes, there’s always a new recipe to try. We hope our keto breakfast recipes inspired you to make your own.