Planning your meals on Keto can feel overwhelming, and breakfast is no exception. Modern life is busy. Not everybody has the time to wake up and prepare a recipe from scratch.
Another problem is that we typically think of breakfast as starchy foods like doughnuts, waffles, and cereal. If you're following a Keto diet, that’s the last thing you want on your plate. Aside from that, many Keto-friendly breakfast recipes consist of bacon and eggs, and even the most dedicated low-carb dieters can tire of this.
From the best Keto breakfast ideas to managing your macros, here are some important things you need to know about your low-carb morning meal:
Why is Breakfast Important?
Breakfast breaks our overnight fast and kick-starts the metabolism in a big way. It replenishes our fuel supply to boost energy levels and alertness while also providing other essential nutrients required for good health.
In some instances, such as intermittent fasting, skipping breakfast may provide some positive health benefits.[*] But fasting is not for everyone. If your body responds best to a morning meal, keep reading for some low-carb breakfast inspo.
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 areperfect 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.
Adding Healthy Fats
Being on Keto, you have to be mindful of your macros. Being low carb isn’t enough; including healthy fats in your meals is a must.
Avocados, olive oil, cheese, nuts, and seeds like flax and chia have healthy fats and are perfect for adding to your morning meal. If you can’t do without your morning caffeine kick, bulletproof coffee is a great option.
With a little creativity, repetitive Keto breakfasts can easily become a thing of the past. All your regular breakfast favorites are still very much on the table and just require a few clever low-carb ingredient subs.
Our easy-to-make, Keto-approved breakfast ideas will not only satiate your hunger but also help you manage your macros. Just stick to these guidelines, keep your macros in check, and you’re good to go!
FAQs
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.
What foods kick start ketosis? ›
The following is a list of the best healthy food options for a keto diet.
- Fish and seafood. Fish and shellfish are good choices if you're following a keto diet. ...
- Meat and poultry. ...
- Non-starchy vegetables. ...
- Avocados. ...
- Berries. ...
- Nuts and seeds. ...
- Eggs. ...
- High-fat dairy products.
What to eat in the first week of your keto diet
- Breakfast: You can fry two eggs in butter and serve them with sauteed greens of your choice.
- Lunch: Go with a bunless burger and top it with vegetables of your choice (mushrooms, tomatoes, or peppers) and some cheese and avocado.
Keto Breakfast Ideas: 6 Ways to Start the Day Without a Lot of...
- Jicama Hash with Turkey Bacon and Avocado. ...
- Scrambled Eggs With Tomatoes, Herbs and Goat Cheese. ...
- Ginger Spice Smoothie. ...
- Sauteed Veggies With Avocado & Poached Egg. ...
- Non-Coffee Vanilla Latte. ...
- Broccoli Sausage Frittata.
Egg-forward keto breakfast ideas
- Mini Asparagus and Cheddar Cheese Frittatas Recipe.
- Spinach Mushroom Sheet Pan Frittata.
- Colorful Mediterranean Omelette with Feta.
- Egg Muffins with Spinach and Feta.
- Smoked Salmon Omelette.
- High Protein Crustless Quiche.
- Baked Avocado and Egg Nest.
- Green Eggs & Quinoa Muffins.
It's a pretty exhaustive list, and probably includes some of your favorites that wouldn't be completely cut out in other eating patterns: Bread, rice, pasta, fruit, corn, potatoes, beans, baked goods, sweets, juice and (most!) beer all get the axe when you're keto. Basically, you have to avoid most sugars and starches.
What is a lazy keto menu? ›
A lazy keto diet consists of low-carb foods like meat, fish, full-fat dairy and non-starchy vegetables, but limits high-carb foods such as bread, potatoes, sugary snacks and some fruits. If you've tried the keto before and found it too tedious, lazy keto could be a good compromise.
What fruit can you eat on keto? ›
Keto fruits by definition are low in carbohydrates. You still need to exercise portion control with most keto-friendly fruits to be within the limits of a keto diet. Keto-friendly fruits include avocados, watermelon, strawberries, lemons, tomatoes, raspberries, peaches, cantaloupe, star fruit, and blackberries.
What time of day is ketosis highest? ›
These results indicate that ketonuria in subjects with stable ketosis is highest and can be most reliably detected in the early morning and post-dinner urine. Recommendations can be given regarding precise time of the day for measuring ketone bodies in urine in future studies with KDs.
How to speed up weight loss in ketosis? ›
To maximize weight loss on a ketogenic diet, get adequate sleep, reduce stress, be more active and consume whole, nutritious, low-carb foods whenever possible.
The newest twist on keto promises to tap into the body's fat-burning system faster by integrating a controlled version of fasting. It's common for people to pair the keto diet with intermittent fasting, usually 16:8, which means someone only eats during an 8-hour window each day and fasts for 16 hours.
How many eggs should I eat in the morning on keto? ›
The more important lesson we can extract is that eggs are excellent for a ketogenic diet. However, if you want to include more eggs in your daily diet, a rough goal of three eggs per day (whether alone or in other keto-friendly meals) is a great place to start.
