Thursday, September 29, 2022

What To Eat On Keto Diet For Breakfast

Start Your Day With Eggs

Ketogenic meals: what I usually eat. Breakfast, lunch, dinner, snacks & drinks.

Eggs can be a staple keto breakfast item, says Amy Goss, PhD, a registered dietitian and assistant professor of nutrition sciences at the University of Alabama at Birmingham. They can be served boiled, poached, fried or scrambled, or made into an omelet using low-carb vegetables like mushrooms, peppers and onions.

Read more:10 Low-Carb Breakfast That Will Fill You Up

We try to encourage our low-carb and keto patients to incorporate non-starchy vegetables into each meal, to make sure theyre getting the micronutrients they need, says Goss. Omelets are one of the easiest ways to do that.

If you want to cook ahead of time, try making a low-carb quiche using a basic recipe of eggs, heavy cream, onion, a little butter and cheese, plus seasoning. You can then vary the flavor by adding more vegetables, different cheeses or meat.

Broccoli And Bacon Crustless Quiche


  • 1 cup of milk
  • 1 cup of broccoli, chopped
  • 4 slices of bacon, chopped
  • 3/4 cup of shredded cheddar cheese
  • 2 tablespoons of olive oil
  • salt and pepper to taste


  • Preheat the oven to 350°F .
  • Cook the bacon in a pan over medium heat for 510 minutes, or until crispy. Set it aside on a towel-lined plate.
  • Add the olive oil to the pan and sauté the chopped broccoli for 34 minutes. Distribute the broccoli and bacon evenly at the bottom of a greased 9-inch pie dish.
  • In a small bowl, whisk the eggs, milk, salt, and pepper. Pour the egg mixture over the pie dish and top it with cheese.
  • Bake for 3035 minutes until the eggs have set. Cool before cutting and serving.
  • Most Popular Keto Breakfast Recipes

    Bacon, sausage, eggs, and avocado are probably the most common keto friendly breakfast, but there are lots of other options! In fact, you can make almost any breakfast keto, even foods traditionally higher in carbs.

    Here are the most popular low carb breakfast and brunch recipes that readers love most:

    Recommended Reading: Carrots On Keto

    Keto Coconut Chia Bars

    Though convenient, most granola bars are just sugar and carbs to disguised as a healthy breakfast.

    Instead of store-bought bars, bake a batch of these keto coconut chia bars and youll have a portable choice for breakfast the whole family will love.

    These keto breakfast bars boast healthy fats from chia seeds, coconut oil, shredded coconut, and cashews all of which help power your day.

    You can also customize this keto breakfast recipe based on what you and your family like, such as using macadamia nuts or stevia-sweetened chocolate chips.

    No time to bake? Be careful of store-bought bars even the low-carb ones can be detrimental to your health goals.

    Instead, try this keto-friendly almond butter brownie bar, which is stevia-sweetened and wont spike your blood sugar.

    Also Check: Fried Foods On Keto

    Plain Greek Yogurt And Cottage Cheese

    Perfect keto breakfast  : Keto_Food

    Plain Greek yogurt and cottage cheese are healthy, high protein foods.

    While they contain some carbs, they can still be included in a ketogenic lifestyle in moderation.

    A half cup of plain Greek yogurt provides 4 grams of carbs and 9 grams of protein. That amount of cottage cheese provides 5 grams of carbs and 11 grams of protein (

    53 ).

    As a pure fat source, olive oil contains no carbs. Its an ideal base for salad dressings and healthy mayonnaise.

    Because it isnt as stable as saturated fats at high temperatures, its best to use olive oil for low-heat cooking or add it to foods after theyve been cooked.


    Extra-virgin olive oil is high in heart-healthy monounsaturated fats and antioxidants. Its ideal for salad dressings, mayonnaise, and adding to cooked foods.

    Recommended Reading: Does Keto Raise Blood Pressure

    Keto Breakfast Ideas With No Eggs

    Despite popular belief, Keto breakfast does not have to equal eggs. It is possible to have lovely low carb breakfasts without eggs. Here are some easy ideas.

    Chia Pudding best prepared in advance, a chia pudding can easily be adapted to be keto, by including as low a carb yogurt as possible and adding in some nourishing cream to elevate the fat content.

    You can top your chia pudding with berries, nuts, seeds, coconut or more chia seeds.

    Shake or Smoothie a breakfast smoothie or shake is easy on keto, simply combine together your go to low carb milk, yoghurt and/or cream together with a handful or berries and a scoop of protein powder.

    Youll enjoy a fully balanced breakfast that takes little to no time to prepare.

    Another option is to put together a smoothie bowl. Simply add a bit of ice to your go to smoothie, to thicken the texture, and pour into a bowl. Top with berries, nuts and chia seeds.

    Platter keeping a number of breakfast food options in the fridge means you can put together a breakfast platter like the above pictured one easily. This one has salami, grated cheese, feta and avocado.

    Breakfast Fry Up you can simply fry up your favourite breakfast vegetables and meat and skip the eggs altogether.

    Go for keto breakfast foods like mushrooms, spinach and sausages, fried up with plenty of butter or coconut oil.

    In this video I talk you through my go to Keto Breakfast Foods. Hit play below or .

    Disclosure this post contains affiliate links.

    Spinach And Goat Cheese Omelet


    • 2 tablespoons of heavy cream
    • 1 cup of spinach
    • 1 ounce of goat cheese
    • 1 tablespoon of butter
    • salt and pepper to taste


  • Whisk the eggs, heavy cream, salt, and pepper in a bowl, then set the mixture aside.
  • Melt the butter in a pan over medium heat and sauté the spinach. Stir occasionally until the spinach is dark green and wilted. Remove from the pan and set aside.
  • Pour the egg mixture into the pan and cook it over medium heat.
  • Once the eggs start to set, flip them over using a spatula.
  • Add spinach and goat cheese to half of the omelet. Once the omelet has set, fold it in half and serve.
  • Also Check: Keto Splenda

    Chia Berry Yogurt Parfaits

    As enticing as store-bought yogurt parfaits look, most of them contain far too much sugar for anyone to consume in a day, let alone in a single serving.

    Avoid kicking yourself out of ketosis by whipping up a batch of these low-carb chia berry yogurt parfaits.

    Even healthier and tastier than classic parfaits, these are an awesome option for a keto breakfast no eggs because of their high fiber content. Youll stay full and satiated for hours.

    Keto Granola With Nut And Coconut

    Keto Breakfast Foods | What You Can Eat On The Keto Diet

    Granola seems like something you wouldn’t necessarily be turning to when you’re following the keto diet, as it often has a high sugar and carbohydrate count. However, this keto granola recipe keeps the carb count low, as its base is made is of raw almonds, macadamia nuts, pistachio nuts, and coconut chips. Add some berries to this keto granola recipe along with whole milk or even a full-fat yogurt, and you’re all set for a filling morning meal.

    Get our recipe for Keto Nut and Coconut Granola.

    RELATED:100+ healthy breakfast ideas that help you lose weight and stay slim.

    Read Also: Why Does Keto Cause Constipation

    What Are Mcdonalds Keto Breakfast Options

    Sometimes you need a convenient option to get food fast! If youre out and about and your only option is McDonalds, there are some items you can choose that wont ruin your daily carb count. Here are some low carb options at McDonalds that can help you stay on track:

    • Steak Egg and Cheese Biscuit : 294 calories, 4 net carbs
    • Sausage Egg and Cheese Biscuit : 224 calories, 1 net carb
    • Bacon Egg and Cheese Biscuit : 190 calories, 3 net carbs
    • Sausage McMuffin with Egg : 340 calories, 3 net carbs
    • Egg McMuffin : 160 calories, 3 net carbs

    More Keto Recipes Youll Like

    Best Keto Breakfast Foods

    The first step in planning a successful Keto breakfast is knowing what to eat and what to avoid. Foods like oats, high-carb fruits and starchy vegetables are a big no-no.

    The ketogenic diet requires your net carb intake to be less than 50 grams per day, depending on individual health goals. Keeping that in mind, here are some low-carb alternatives for breakfast.

    Low Carb Vegetables: Vegetables such as asparagus, avocado, broccoli, green beans, kale, lettuce, cauliflower, etc., are Keto-friendly options. Perfect paired with healthy fats to create a delicious breakfast hash.

    Nuts and Seeds: Almonds, pecans, walnuts, macadamia nuts, sunflower seeds and pumpkin seeds are great Keto breakfast additions, rich in healthy fats and low in carbs. These Keto-friendly nuts and seeds also make excellent low-carb granola.

    Healthy Fats: Olive oil, coconut oil and avocado oil are perfect for adding all important fats to your Keto breakfasts. Use for cooking and dressings.

    Low Carb Fruits: Keto-friendly fruits such as strawberries, raspberries and blackberries are excellent additions to a low-carb breakfast. Perfect for smoothies and topping your Keto porridge.

    Low Carb Flours: Almond and Coconut flour can be incredible Keto breakfast staples. Perfect for low-carb oatmeal, waffles, muffins and pancakes.

    Keto-Friendly Milk: Dairy milk alternatives like unsweetened almond milk or coconut milk are low in carbs and are perfect for drenching Keto granola and breakfast cereals.

    Read Also: Can You Have Corn On Keto

    Best Keto Breakfast Recipes

    If youre on the keto diet bandwagon, youll love these tasty keto breakfast recipes!

    Some days, you wake up with a hunger for something juicy, meaty, and very satisfying.

    Want to save this recipe? Enter your email below and we’ll send the recipe straight to your inbox!

    When those days happen pull up this list of recipes for ultimate morning meals.

    All low-carb and all delicious, these easy breakfast recipes will give you the stamina youll need for the day ahead.

    Choose between bacon egg muffins or the excitingly-named breakfast fat bombs.

    Try a bacon bake, or get your day started with a bubbly sausage and cheese casserole.

    Theyre not all meat-based either.

    Vegetarians can get in on the fun with egg and cheese stuffed peppers, a strawberry avocado smoothie, or blueberry muffins.

    I highly recommend making them all for 30 days of breakfast bliss!

    Ketogenic Diet For Diabetes: Benefits Risks Tips And More

    Keto Breakfast Foods

    In terms of weight loss, you may be interested in trying the ketogenic diet because youve heard that it can make a big impact right away. And that may be true. Ketogenic diets will cause you to lose weight within the first week, says Mattinson. She explains that your body will first use up all its glycogen stores . With depleted glycogen, youll drop water weight. While it can be motivating to see the number on the scale go down , do keep in mind that most of this is water loss initially.

    One downside to the ketogenic diet for weight loss is that its difficult to maintain. Studies show that weight loss results from being on a low-carb diet for more than 12 months tend to be the same as being on a normal, healthy diet, says Mattinson. While you may be eating more satiating fats , youre also way more limited in whats allowed on the diet, which can make everyday situations, like eating dinner with family or going out with friends, far more difficult. Because people often find it tough to sustain, its easy to rely on it as a short-term diet rather than a long-term lifestyle.

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    What To Eat For Breakfast On Keto Diet

    Cauliflower provides bulk, without carbs, in this comforting casserole.

    Perfect for cold, grey, drizzly mornings, theres a touch of spice in there for an extra kick.

    If theres an early riser in your house, get them to pop this in the oven, and youll wake up to the smell of savory, spicy deliciousness.

    Spinach, eggs, sausage, and bacon come together in this fresh and filling frittata.

    If you can, throw some chorizo in there for extra flavor.

    Its ideal for a lazy weekend brunch, especially if youre expecting guests.

    The beauty of casseroles is that you can make them ahead on the weekends, and have breakfast wrapped up for the week.

    Only six ingredients stand between you and this gluten-free, low-carb, breakfast bake.

    Its kind of like a quiche, a bit like a frittata, and all types of yum.

    This easy smoothie is just the thing on slow mornings when you cant keep your eyes open long enough to turn on the stove.

    Nutty, creamy, and thick, its packed with protein and fats to get you going.

    One glass is just 4.7 grams of carbs, keeping things keto-friendly.

    Just be sure to read your labels. Lots of peanut butters contain vegetable oils and/or sweeteners that are not considered keto.

    If you have a friend who wants to go keto but is still unsure, give them this recipe.

    Who doesnt love a diet that lets you eat cheesecake for breakfast?

    You wont need to turn on the oven either. These are no-bake cakes made from cream cheese, keto cookies, and fresh berries.

    Can I Drink Milk In Keto

    When following a Keto diet, you should try to stay away from the following beverages: Dairy milk is similarly heavy in carbohydrates, making it incompatible with a ketogenic diet. Diet beverages should be avoided , advises Jill Keene, RDN, a registered dietitian in private practice in White Plains, New York. According to her, certain artificial sweeteners may have a harmful impact on blood sugar levels.

    Recommended Reading: Can I Eat Carrots On A Keto Diet

    The Keto Diet At A Glance

    A ketogenic diet is an extremely low-carbohydrate, high-fat diet, with as little as 5 to 10 percent of total daily calories coming from carbs, and as much as 70 to 80 percent from fat, according to the Harvard T. H. Chan School of Public Health. The 20 to 50 grams of daily carbohydrates in a keto diet are much lower than the 225 to 325 grams most Americans on a 2,000-calorie diet generally eat, according to the Mayo Clinic.

    Read more:The 9 Worst Breakfasts for Your Waistline and What to Choose Instead

    The keto diet causes the body to switch from burning carbohydrates for fuel to burning fat, a condition known as ketosis. The diet was originally designed to treat childhood epilepsy. But in recent years, it’s also made its way into the world of weight loss and dieting.

    There are now many popular keto diets available. The Atkins 20 Diet is one of the most well known, but there other versions some with different phases, or stages of carb levels, and some stricter than others. Some dieters may also be interested in keto-friendly recipes simply because they want to cut back on refined grains and starches. An extremely low-carb diet does come with potential risks, so be sure to consult your doctor before you decide to go keto.

    As for breakfast, whether you’re following a full ketogenic plan or just looking for low-carb meals, you have plenty of alternatives to high-carb morning mainstays.

    Chocolate Keto Chia Pudding

    Keto Diet Breakfast Ideas For Beginners

    If youre new to keto and still craving sweet breakfast options, its best to get as much protein as possible to help curb your cravings especially in the morning.

    This chocolate keto chia pudding recipe, which packs both chia seeds and chocolate collagen protein, contains a whopping 18 grams of protein more than enough to get you through your morning.

    This three-ingredient keto mocha chia pudding is another tasty option if you prefer a hint of coffee in your breakfast pudding.

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    Coconut Flour Keto Waffles

    If youre missing the delicious flavor of waffles, you need to try this recipe! Quick and easy to make, these keto waffles are light and fluffy, and can be frozen to enjoy later. Top them with butter and a few berries or low-carb jam for a treat.

    Meal prepping is a great way to save time in the kitchen and to practice portion control. This recipe takes just 30 minutes from start to finish and is a great choice for lunch or dinner.

    How Does The Keto Diet Help You Lose Weight

    The keto diet restricts your intake of carbs and sugars, and alters your eating habits so youre consuming healthy, whole foods. When your body enters ketosis, it depletes your stored glucose , and your body starts to look for an alternate fuel source . When you dont eat foods containing carbs, your body burns both the fat you eat and your bodys fat, leading to a significant loss of stored body fat. Your body releases fat and burns it for energy, and voila, you lose weight. When your body burns fat it produces ketones, and without ketones, youre not in ketosis. The keto diet helps to promote and maintain ketosis, so following the keto diet is key to success.

    Recommended Reading: Can You Eat Fried Food On Keto

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    How To Follow The Keto Diet On A Budget

    Noting that fresh fruits and nuts are off-limits, it becomes hard to treat on the keto diet. You can buy frozen fruits and nuts in bulk, but that can be pricey.

    You might think that you do not eat much throughout the day, but youll still wish to have some treats on hand when you feel hungry. Snacks might include nuts, meat, cheese, olives, and hard candies.

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    Discover more about the best foods to eat on the keto diet plan.

    You might wish to do some research prior to a long journey or a night out. This also goes for when you understand you will not have as much time to make meals. In this scenario, you will require to get takeout or order from a dining establishment. You ought to prevent bread, tortillas, and rice when ordering. Instead, choose a salad with non-starchy veggies, cheese, avocado, and a light, olive oil-based dressing.

    If you arent a salad lover, you are still going to have other options at your disposal. Easy Keto Recipes Breakfast

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