These breakfast ideas are low in carbs, rich in fat, and provide enough protein to keep you full. We included a list of egg-based options, smoothies, salads, and more.
Before keto, your morning routine probably consisted of oatmeal, pancakes, toast, bagels and the like. Going from that to low-carb requires some creativity and lots of planning. Otherwise, you’ll be relying on eggs and bacon and omelettes. And it’s only a matter of time before things become repetitive (and you end up in a nutrition rut).
Then you ask, “what can I eat for breakfast on keto besides eggs?
To help you add more variety and nutrition to your morning routine, below are 31 keto-friendly breakfast recipes. All are low in carbs and high in fat. Many are a good source of quality protein, fiber, vitamins, and minerals.
With that said, what can I eat for breakfast on a ketogenic diet?
1. Keto Chorizo Omelette
An egg-based breakfast that’s anything but boring. Loaded with spicy chorizo sausage and spinach, this keto chorizo omelette is bursting with hearty flavors. Other ingredients used here are heavy cream and cheddar as well as crumbled bacon and avocado. You’ll get plenty of ketogenic fats and filling fiber in this one meal.
2. Keto Hot Pockets
Scrambled eggs and bacon turned into a portable meal. These hot pockets, or hand pies as some call them, can be made ahead, frozen, and then baked just before you’re ready to leave the house. They’re made with fathead dough, which is a popular cheese-based dough also used to make keto-friendly pizza. It’s crispy, cheesy, and loaded with ketogenic fats.
3. Keto Yogurt
Fruit yogurt is usually pretty high in carbs. But there’s a way to create a lower-carb version of this popular breakfast addition. This keto yogurt is one great example! It’s made with sour cream and heavy cream combo that’s flavored with vanilla and sweetened with Swerve. Topped with a couple of berries of your choice (or raspberries, as in this recipe), you’ll have yourself a truly keto-friendly start of the day.
4. Keto Cheese Bread
Another great use of fathead dough, this cheesy bread can be prepared in advance and takes only 15 minutes of baking time. Use it instead of toast for your favorite keto spreads or enjoy it as it is. It’s made with garlic powder and Italian seasoning for more complexity of flavor. You can also store it in the fridge or freezer to save time during busy mornings.
5. Keto Garlic Bread
Soft on the inside with crispy edges, this keto garlic bread is the best keto breakfast substitute for bagels or toast. It’s made with a slightly different version of fathead dough and flavored with Italian herbs and Parmesan. To save time, make the dough ahead and freeze it. Enjoy it with marinara sauce or with Greek yogurt dip.
6. Keto Cloud Bread
You may also know this low-carb staple as oopsie bread. Cloud bread can replace your breakfast toast, buns, bread, and other pastry. It’s made with a handful of simple ingredients, like eggs and cream cheese. It’s called cloud bread because it’s light and fluffy as bread should be. Besides being great for keto, it’s also gluten-free, grain-free, and nut-free, too!
7. Keto Mashed Cauliflower
On a keto diet, it’s ok to be a bit unconventional with how you approach meals. For example, there’s no reason not to have keto mashed cauliflower with, say, breakfast sausage. It’ll give you plenty of fiber, protein, and antioxidants while keeping carbs low. This mashed cauliflower is topped with crumbled bacon and spring onion. But feel free to add extra sour cream and shredded cheddar and enjoy it on its own.
8. Cauliflower Ham Gratin
Another way to enjoy cauliflower for breakfast is in this cauli ham gratin. It’s rich in protein thanks to ham and Greek yogurt. Protein is the most filling of the three macros, and you really want to start your day with something protein-rich to keep you full until lunchtime. You’ll also get plenty of energizing fat and filling fiber from this gratin, all of which make it a good ketogenic breakfast.
9. Salmon Patties
When looking for a nutritious breakfast option, consider these salmon patties. Salmon is a source of omega-3 fatty acids, essential fats that you need for brain and cardiovascular health. These are served with an avocado dip, and avocados are another source of healthy fats that protect heart health and prevent weight gain. It will also provide you with dietary fiber to help you stay full.
10. Buffalo Chicken Casserole
Nothing beats casserole straight out of the oven. And we see no reason not to have it for breakfast. Consider making this buffalo chicken casserole the next morning whenever you have leftover chicken from the night before. This one is made with hot sauce and cheddar instead of classic buffalo sauce. Loaded with keto-friendly veggies, it’s also as good for you as it is delicious.
11. Keto Hot Bagels
Keto bagels are made with a handful of ingredients in less than half an hour – perfect for busy mornings. They’re crispy on the outside and chewy on the inside. Made with fathead dough, they’re gluten-free and rich in fats while being low in carbs. And while they’re good enough on their own, you should definitely try them with a bit of butter, cream cheese, or even serve them with your favorite omelette.
12. Biscuit Breakfast Sandwiches
A keto version of biscuit sandwiches, these biscuit breakfast sandwiches are also made with fathead dough. The filling is scrambled eggs, bacon, and arugula. They provide enough calories and protein to keep you feeling full throughout the day. What’s great about them is that you can enjoy them on-the-go and even packed for lunch or picnics. If you end up with extras, store them in the fridge for the next day.
13. Keto Raspberry Breakfast Chia Jars
These raspberry chia jars will satisfy your love of sweet foods while providing you with health benefits and good nutrition. Chia seeds are one of the richest sources of anti-inflammatory omega-3s. Raspberries also provide anti-inflammatory and antioxidant protection.This recipe calls for plain yogurt, but feel free to use Greek yogurt in case you want to add more protein or use it as a post-workout meal.
14. Baked Mini-Frittatas with Mushroom
Nothing beats bite-sized frittatas as on-the-go quick keto breakfast. They’re great as a meal prep option to enjoy for up to three days ahead. Made with real foods like mushrooms, cottage cheese, feta, and eggs, breakfasts like these will keep you well-nourished throughout the week. Enjoy these on their own or with your favorite keto bread and a cup of yogurt.
15. Beef Tacos with Parmesan Shell
Prepared ahead and assembled in the morning for a filling and easy keto breakfast on-the-go. On a keto diet, tacos made with parm shells satisfy your love for Mexican food while keeping carbs low. As a nutritious breakfast, you’ll get lots of protein, iron, and zinc from beef. The chili peppers are a source of a compound called capsaicin, which is said to boost feelings of fullness.
16. Keto Fathead Pizza
The star of fathead dough recipes, Fathead pizza will satisfy those pizza cravings and with no guilt involved. On a keto diet, this type of pizza is good for you because it will provide your body with ketogenic fats – which it will then use to make ketones for energy. Normally, we’d say to avoid pizza as an easy breakfast option. But fathead pizza is in a league of its own when it comes to keto nutrition.
17. High Protein Decaf Mocha
When you first go keto, it’s best to limit caffeine as much as possible. You want to reach sustained energy, and caffeine will only give you surges followed by crashes. That’s why we recommend starting your day with this MCT-rich decaf mocha. The MCTs in it will give you a burst of energy, while the protein powder will keep you feeling full – a true power drink if you ask us.
18. Very Berry Chocolate Protein Smoothie
When you’re in a hurry, whipping up a quick keto diet breakfast smoothie is the way to go. This very berry chocolate smoothie combines berries with protein powder to give you the satiating properties of both. It’s made with almond milk, which is rich in the antioxidant vitamin E. And the chia seeds added to the mixture helps create a thicker smoothie while also adding heart-healthy omega-3s.
The choice of low-carb smoothie recipes is endless.
19. Lemon Apple Cider Juice
Lemonade is a great way to get your morning dose of vitamin C. But you can easily get bored with it if you don’t take it up a notch. This lemon apple cider juice does exactly that! A bit of apple cider vinegar and cucumbers make this drink more interesting. But what’s really great about it is that it can help you stay hydrated and prevent glucose spikes – something everyone needs when just starting with keto.
20. Green Detox Juice
Need to detox? This green detox juice can help you out. Made only with vitamin- and antioxidant-rich ingredients like cucumbers, celery, ginger, kale, and apple cider vinegar, this drink is perfect for anyone on a weight-loss and detox journey. You can make it a day ahead and enjoy it with your favorite keto breakfast.
21. Fancy Hot Chocolate
What’s more comforting than a cup of fancy hot chocolate on a cold weekend morning? Unsweetened almond milk, chili powder, and MCT-infused chocolate are what this drink is about. The MCTs in it will provide plenty of energy while the chili powder will curb hunger in addition to making this drink all the more interesting.
22. Steak Fajita Rolls
If you miss tortillas since starting keto, these steak fajita rolls will bring back some good memories. Made only with sirloin steak, bell peppers, and onions and seasoned with lots of herbs and spices, these are easy to prepare even in the morning. However, you could also make them one day ahead and reheat them just before facing the day.
23. Keto Cobb Salad
You can’t go wrong with Cobb salad on a keto diet. It’s made with only the best keto ingredients like lettuce, eggs, bacon, avocado, and cheese, to name a few. It’s incredibly nutritious and rich in filling fiber and protein. It does take a bit of time to assemble, so it’s a good idea to have all the ingredients prepared ahead and assembled in the morning when ready to eat.
24. Keto Caesar Salad
If you love classic Caesar salad, then you’ll be surprised how close this keto version is to the original. It’s made with chicken breast, bacon, lots of mayo, and plenty of Parmesan. As a breakfast option, consider it any time you have leftover chicken that you need to use. It’s also great packed for lunch and as a post-workout meal thanks to the protein.
25. Keto Egg Salad
There are so many ways to have eggs for breakfast, and this keto egg salad is one of them. And if by now you’re wondering “how many eggs can I eat for breakfast on keto?” There really isn’t a limit since they are rich in protein and fat, which is exactly what you need. You can also make it days ahead to save time. While it’s good enough on its own, we suggest serving it over keto bread and in low-carb sandwiches.
26. Keto Cucumber Salad
If you’re looking for low-calorie breakfast options, this keto cucumber salad can do the trick. Cucumbers are very hydrating and low in both calories and carbs. Sour cream adds a bit of protein and fat to help you stay full, but not too much. What’s also great about this salad is that it’s rich in vitamin C, which we need for immunity and a healthy glow.
27. Keto Chicken Salad
This low-carb chicken salad can be enjoyed as is or in a lettuce wrap as a breakfast sandwich. It’s made with rotisserie chicken for protein, mayo for fat, and celery and parsley for fiber and vitamins. Make a big batch to enjoy for up to 3 days and consider it anytime you end up with leftover chicken.
28. Slow Cooker French Onion Soup
French onion soup normally takes a lot of work and a lot of time to make. But if you make it in a slow cooker, the whole process becomes a whole lot easier. This keto-friendly version of French onion soup is a good breakfast option since it’s rich in protein and fat. Onions also support gut health – another plus.
29. Hazelnut Pumpkin Pancakes
Pancakes are a breakfast staple, and there’s no need to avoid them on a keto diet. That is if you make them low-carb just like these hazelnut pumpkin pancakes. They’re made with almond flour instead of wheat flour, which seems to work really well in making keto pancake batters. These are also topped with hazelnuts and greek yogurt for extra fiber, protein, and yumminess.
30. Low Carb Cheese Crackers
Add more fun to your mornings with these low-carb cheese crackers. They’re incredibly easy to make and they’re also incredibly good for you. Rich in protein and keto fats, these can also help you stay full throughout the day. Enjoy them as a morning snack or dip them in Greek yogurt.
31. Keto Broccoli Cheese Soup
This keto broccoli cheese soup is a keto friendlier version of Panera Bread’s most famous soup. While soup isn’t usually a breakfast staple, it’s a good option on the keto diet when it’s rich in fat and low in carbs as this one. You’ll also get plenty of protein for satiety and antioxidant protection from the broccoli – definitely a good way to start any day.
Breakfast is the most important meal of the day, and that’s also true when you’re following keto. These 31 breakfast options can help make your breakfasts versatile, nutritious, and, of course, low-carb.