The first meal of the day sets the tone for the rest! Especially, of course, when it comes to food choices, but for your mood and motivation too. If you’re on the ketogenic diet, you may not have a ton of keto diet breakfast recipes, because most days you’ll start off with just a cup of Bulletproof Coffee for enough energy to hit the gym or see you through to lunch. But what about the weekends? What if you’re not fasting today, you’re feeling hungry tomorrow, or you want to have a friend over for brunch this week? Well then check out these keto diet breakfast recipes, and see if you can’t work any of these scrumptious dishes into your weekly meal plans!
Keto Diet Breakfasts for Omnivores, Vegetarians, and Vegans (Oh My)
Here are some easy keto diet breakfast ideas for different dieters, including omnivores, vegetarians (with egg-free and dairy-free options specified as well), plus vegans too.
Keto Breakfasts for Omnivores
One of the ingredients in each of these breakfast ideas will involve meat, but each recipe is also keto friendly.
With scrambled eggs and spicy sausage wrapped up in a romaine lettuce leaf, you can get your protein without adding carbs: meat, egg, and some shredded cheese on top to up the fat content, and a single piece of lettuce to transfer it to your mouth in a healthy wrap. A few ingredients and one pan, then food in the hand, and straight down the hatch for a healthy breakfast with easy cleanup.
The trick is to make the English muffin out of eggs and cream cheese or keto cloud bread. Then you can get that Hollandaise sauce in a dignified way, instead of giving in to your baser instinct to just chug it or eat it like soup. With lots of eggs, butter, and cream going on, you’re definitely getting a good helping of fats and protein, and this dish could be shared with an ovo-lacto vegetarian too (if you leave the slice of Canadian bacon off their plate).
Put some bacon into a Texas muffin tin, semi-bake those bacon baskets, and then drop an egg into each one with some chopped bell pepper. Back in the oven, and then top with some avocado mash for extra healthy fat (and of course that delicious guac taste on top). Not only would these be delectable to have all to yourself, but you could share them with a friend, or make them for mother’s day breakfast. If you’re rushed during the week, store them on meal-prep day, and then treat yourself Monday through Friday with these bacon and egg cups.
With a thick-cut piece of cheese of your choosing, use two fried eggs as the top and bottom of your sandwich instead of bread, and put a slice of smoked ham or pastrami in between them. Leave it all on the stove for a bit if you want to melt the cheese, add some salt and/or pepper, and a dash of Worcestershire or tabasco sauce, then enjoy.
For the fat and fiber you need, make a salad dressing of avocado oil, mustard, and lemon juice. Create a vegetable base with arugula, basil, and spinach, toss with the dressing, then add avocado, egg, and salmon on top. Beautiful, filling, and a healthy blast of fats, nutrients, and energy for your day.
Keto Breakfasts for Vegetarians
All meat free, some egg free, and some dairy free: choose your own adventure!
This high-fat recipe for an omelette with feta cheese, avocado, and spinach is a nutrient-blast for your morning. A great way to start a busy day, be that a day at the office, or a day on the beach or on the hiking trail. This kind of all-in-one approach to breakfast means you’re ready for anything!
The layers here go: bed of spinach, layer of mushrooms, torn sections of sliced cheese, then the whisked eggs poured over it all, with more shredded cheese sprinkled on top for baking. The great thing about a quiche is it can have all the ingredients of a fully stuffed omelet, but with just a day of prepping and cooking, you can actually eat a slice each day for the rest of your week.
Get a muffin tin or mini loaf pan and start mixing together coconut cream and cinnamon. You’ll be icing it with coconut oil and almond butter, and then icing it again with the same as a drizzle. Freeze it, and cut off a bar every morning when you want the cinnamon but can’t take the bun full of carbs.
The fastest breakfast on the list! Simply butter a few slices of cheese, roll up, and roll out. Too boring? Spread cream cheese inside the sliced cheese. Too much cheese? Okay, keep the butter and add some useful flavorings. Some pink salt or some lemon pepper on the right kind of cheese would spice it up nicely.
These keto pancakes are also gluten free: with eggs, coconut milk, fresh blueberries, some coconut flour, and Ceylon cinnamon, you can have yourself some flapjacks for your Sunday morning breakfast/brunch.
So simple: the pit of the avocado leaves a perfect space for a cracked-open egg. Drop in the egg, spice to taste or leave it plain, then bake. Meat-eaters like to add meat, cheese-eaters like to add cheese, but you won’t need to do any of that for this avocado and egg breakfast; maybe a little salt and pepper, or maybe you’re content to just put two whole foods in your body at once and be done with it.
Keto Breakfasts for Vegans
With no meat, no eggs, and no dairy, your options for breakfast still don’t have to be limited. Whether you’re looking for sweet or savory, check out these choices.
This ingenuity: how to make oatmeal without oats? Well, you do it with hemp seeds, shredded coconut, flax-meal, chia seeds, a little vanilla extract, and a can-do attitude! Nuts can be included or not based on allergy restrictions, plus you can mix and match flavors to make this concept your own.
With olive oil, tofu, mushrooms, spinach, peppers, turmeric, garlic powder, and more, this dish is a veggie bonanza, all scrambled up and ready to make your day great. Who misses eggs when you can have all the texture and color with none of the factory farm concerns? Not you!
No-bake, no carbs, yes paleo, and grain free: with nut butter, organic flax meal, organic coconut oil, sugar-free vanilla extract, shredded coconut, and sugar-free chocolate chips, you’ve got the makings for some rich and delicious protein bars to start your day off nice and sweet.
Mash, dry, and spice the insides of a spaghetti squash. Then use an ice cream scooper and a mini muffin pan to bake yourself some breakfast tots. They’re so convenient you could carry them with you in a cup, eat them in your car if you’re running late, or (depending on how you spice them) save them for dinner instead.
On a low-carb diet, it can be tough to sub in that hardy feeling of eating grain that a high-carb lifestyle gets us used to expecting, but with chia seeds and their ability to swell with liquid, that satisfaction isn’t lost. The night before you need it, mix chia, flax, and hemp seeds in a sealable jar with full fat coconut milk, vanilla essence, and Stevia for taste. Let it steep while you sleep, the chia seeds will swell overnight, and in the morning you’ll wake up to find a filling breakfast in a portable container. Easy peasy.
No Need to Skip Breakfast
Though the keto diet is all about weight loss, the first thing you learn is that starving your body is not the way to do it. Yes, some MCT oil in your coffee on days of intermittent fasting can still be part of your healthy journey to ketosis. In fact, some people prefer to skip breakfast if they can, though maybe not those who would read all the way to the end of this breakfast buffet list, of course. Eating a heavy breakfast, pre-dawn, because you’re about to take a long journey and know you won’t have time to stop for food once it starts? That can be nauseating. If you don’t have enough time in the morning to sit down with your food let alone scramble up something fancy, then a keto coffee is indeed a smart way to keep your body from grasping at empty air when you start your day.
However, if you love yourself some breakfast, these low-carb keto diet breakfast options might be the best news you’ve heard all day. Even if you’re not big into breakfast before work, someday you’ll find yourself sleeping in on a lazy Sunday and casting around for brunch ideas, and wouldn’t you want to know you can have such a thing as a big breakfast casserole while staying keto? Breakfast tacos, and breakfast pizzas, and cauliflower hash browns, and egg muffins, and magical keto-carbs made from almond flour and wishes?
Just because you’re keeping keto doesn’t mean breakfast foods are a thing of the past. Let this list be your starting point, and depending on your other dietary choices, explore deeper into the recipe forest, until you’ve got an old fashioned box or a newfangled spreadsheet full of reliable keto low-carb options that’ll keep you satisfied.