10 Easy Keto Breakfast Ideas (That Aren’t Just Bacon and Eggs)
Whether you’re just starting out on keto or you’ve been on the high-fat, low-carb, moderate-protein diet for a while, you know that coming up with keto breakfast ideas can be challenging. Sure, there’s always bacon and eggs — but even those favorites can get boring after a while.
To make a meal truly keto, it has to be more than just low in carbs: it also has to have lots of fat (about 70% of calories) and a moderate amount of protein (about 20% of calories). To make sure you have plenty of energy to power your morning, fitting in nutrient-dense vegetables when you can is a good idea. To keep the carbs low, stick to low-starch vegetables, such as leafy greens, asparagus, broccoli, cauliflower, onions and zucchini. And, of course, variety is key both for pleasure and to keep you focused on your goals.
Here are some keto breakfast recipes that will satisfy any craving, keep you to your macros, and get your day off to a delicious, healthy start.
If you miss waffles on your keto diet, these “chaffles” are for you. Made with egg, almond flour, and cream cheese, they taste oddly carby and waffle-like, although they’re a totally keto breakfast. Enjoy them as written, or omit any sweetener and add garlic powder or other spices for a savory option. You can have them on their own, use two as the “bread” for a breakfast sandwich, or top them with a little tomato sauce and mozzarella — and have pizza for breakfast.
Speaking of pizza for breakfast, here’s a delicious way to enjoy a slice for breakfast and still stick to your keto lifestyle. With a crust made from cauliflower rice and shredded mozzarella, and toppings that include avocado and jalapeño, you can have your vegetables, get that important fat in, and enjoy pizza in the morning: win/win/win. This recipe calls for both eggs and sausage on top, but we’d go with one or the other to keep the protein in check.
One of the things you might be missing since going keto is a bagel with a schmear. Good news: Now you can enjoy this breakfast favorite again. Made with coconut flour, egg whites, and a variety of seeds (including hemp, pumpkin, and sesame), this recipe has the density and chewiness you crave, but with zero grains or gluten. Spread on some cream cheese, and you’ve got a real-deal bagel that fits your macros.
When you’re keto, there’s a lot of focus on macros, but let’s not forget that one of the best ways to make a dish healthier (and more delicious) is to add plenty of spices. This keto-friendly, plant-based dish is loaded with good nutrition thanks to vegetables and an abundance of spices, including curry, cumin, and garam masala. It makes a super-flavorful breakfast, but would really work well any time of day. This recipe is ready in 30 minutes: make a batch over the weekend and rewarm (or enjoy cold) on busy weekdays.
Standard pancakes are a carb bomb and a keto no-no, but these keto pancakes, made with a magical combo of almond flour and cream cheese, have the texture you want minus the carbs (plus, they’re gluten-free). Enjoy them with a little butter and, if you like, a drizzle of sugar-free syrup (such as Wholesome Yum, which is made with allulose and monk fruit). Serve with a big handful of raspberries — a low-carb, keto-friendly fruit — for extra flavor and vitamins.
Who doesn’t love a smoothie bowl in the morning? They’re often problematic for a keto breakfast, with all that carb-y fruit, but this recipe solves that problem by leaving the fruit out entirely. Instead, you blend up gut-friendly coconut yogurt, fiber-rich chia seeds, and matcha powder for that spoonable consistency (with optional stevia to sweeten, if you like). The recipe calls for coconut flakes, cacao nibs, and goji berries as toppings, but you can swap for anything you like (that fits the macros, if course). And aside from being keto, this recipe is also vegan and paleo.
Trendy overnight oats are convenient, but way too full of carbs for keto eaters. That’s where this keto breakfast idea comes in. As with overnight oats, you mix up all the ingredients the night before and stick it in the fridge, then add toppings and go in the a.m. It’s gluten free, vegan, and easily customizable, too, with non-dairy milk, protein powder, chia and hemp seeds, and coconut. We recommend going light on the protein powder and using full-fat coconut milk to bump up the fat and keep the protein moderate. Top it with chopped nuts and a smattering of berries, if you like.
Granola is another breakfast fave that’s typically loaded with carbs, between the oats and the sweetener. But with a few strategic swaps, you can enjoy those crunchy clusters and stay within your macros. Made with a mix of nuts and seeds, and held together with egg whites, this granola is tasty on its own or sprinkled over coconut yogurt. Swap in other nuts and seeds, or change up the spices to customize. (Consider a savory granola with cumin and cinnamon, for instance.)
Make a batch of these today if you’ve been eyeing those muffins at Starbucks (the pumpkin ones have 53 grams of carbs, yikes!). Made with a base of almond and coconut flour, plus eggs and nutrient-rich pumpkin, they’re rich and luscious, with a satisfying sprinkle of pecan crumb topping. Be sure to use canned pumpkin puree, not pumpkin pie filling, which is loaded with sugar. Keep these covered in the fridge, or wrap tightly and freeze, then rewarm in the toaster oven. Pro tip: Spread on a little cream cheese to bump up the fat.
Sheet pan meals are a favorite with busy cooks for good reason: they’re simple to make and cleanup is a breeze. With this keto breakfast recipe, getting eggs and a pile of vegetables in the morning is so easy and so tasty — plus, it’s Whole30 compatible. This sheet pan breakfast hash recipe smartly calls for lower-carb turnips instead of standard potatoes (or sub in radishes, if you prefer), plus red bell peppers, zucchini, kale, and onion for plenty of fiber, color, and texture. Chorizo also lends smokiness, a bit of protein, and fat. Swap in different vegetables if you like, and leave out the chorizo for a vegetarian option.
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