Whoever said that breakfast was the most important meal of the day clearly knew what they were talking about! Aside from being the perfect excuse to eat all your favorite breakfast foods — pancakes, eggs, bacon, and more — breakfast is essential for starting your morning off right. Think of it this way: eating breakfast is like putting gas in your car before heading out on a long trip. It provides you with the fuel you need to power you through a long day and gives you the energy and nutrients to tackle anything that comes your way.
Not to mention, breakfast can also help improve your mood and mental clarity. Plus, eating a healthy breakfast has been shown to have numerous health benefits, including improved heart health, better weight management, and reduced risk of chronic diseases.
That said, if you’re loading up your plate with processed carbs and excess sugar, you can actually do more harm than good. Plus, when you start your day with these types of foods, you’ll likely experience mood swings, sugar cravings, and find yourself *hangry* by noon. Therefore, it’s important to opt for healthy, balanced breakfast options that are low in sugar and high in nutrients, such as proteins, healthy fats, and fiber. Enter: Keto breakfast ideas! The low-carb, high-fat breakfast solution that will keep you nourished, energized and satiated all morning long.
Benefits of a Keto-Friendly Breakfast
Unlike traditional high-carb breakfast options, which can lead to a blood sugar spike and a subsequent crash (think: foods like sugary cereals, french toast, and bagels), a keto breakfast is low in carbs and high in healthy fats and proteins. This can help stabilize blood sugar levels and keep you feeling fuller for longer, which is especially important for weight management and overall health!
Plus, keto breakfast foods have been shown to benefit the brain and fuel it with the nutrients it needs to function optimally (since the brain thrives on healthy fats). This can lead to improved mental clarity, focus, and productivity throughout the day.
10 Keto-Friendly Breakfast Ideas
#1 Almond Flour Pancakes
Thought going Keto meant you had to give up pancakes? Think again! These keto-approved Almond Flour Pancakes are free from sugar and made simply with flax, almond flour, eggs, and a few other ingredients. Full of protein, fiber, and healthy fats, enjoy without guilt!
Ingredients:
- 1 tbsp coconut oil, melted
- ¾ cup unsweetened almond milk
- 1 tsp baking soda
- 3 eggs
- ½ tsp salt
- 1 tsp vanilla extract
- 1 tbsp flaxseed meal
- 1½ cups almond flour
Directions:
Step #1: Mix together the almond meal, flaxseed meal, salt, and baking soda.
Step #2: In another bowl, whisk together the eggs, almond milk, oil, and vanilla extract. If you would like to add sweetener, add it here as well. Add this to the almond meal slowly and stir until smooth.
Step #3: Heat a nonstick griddle over medium heat. Add ¼ cup per pancake. Cook on one side until firm and then flip and cook on the other side.
#2 Four-Ingredient Avocado Baked Eggs
This 4-ingredient keto breakfast option is simple, tasty, and nutritious. Made simply with eggs, avocado, and a sprinkle of spices, it’s easy to make and delicious to enjoy.
Serves: 2
Ingredients:
- 4 eggs
- 2 avocados
- ¼ tsp crushed red pepper
- Sea salt & black pepper
Directions:
Step #1: Preheat the oven to 425 degrees.
Step #2: Cut the avocado in half and remove the pit. Scoop out 1-2 spoonfuls of avocado to create a bigger whole. You need the whole egg to fit inside. Keep that avocado, you can serve it on the side.
Step #3: Place the avocado in a baking dish. Season with salt and pepper. Carefully break the egg into the avocado and then season with a bit more salt and pepper, as well as the red pepper flakes.
Step #4: Bake for 12-14 minutes until egg whites are set, but the yolks are still runny. Option to add your favorite toppings, then serve and enjoy!
#3 Low-Sugar Yogurt & Flax Pancakes with Berries
We’re big breakfast lovers over here, and pancakes are a breakfast classic! So, we’re sharing another keto-friendly pancake breakfast idea: Greek yogurt pancakes! Made with protein-rich ingredients like Greek yogurt, flax, and eggs, enjoy a filling and satisfying breakfast that won’t spike your blood sugar levels.
Ingredients:
- 3 eggs, whisked
- ¾ cup Greek yogurt
- ½ cup flaxseed meal
- ⅛ tsp salt
- 1 tsp vanilla extract
- ¾ tsp cinnamon
- 3 tsp stevia granules or liquid stevia, optional
- 1½ tsp baking powder
- 1 cup blueberries
Directions:
Step #1: Place the berries in a small saucepan over medium heat. Let simmer for 10 minutes or until they begin to break down and form a sauce. If desired, add sweetener of your choice.
Step #2: Mix together the eggs, yogurt, flaxseed meal, baking powder, salt, sweetener, vanilla extract, and cinnamon. Let sit for 5 minutes for the flax to thicken up.
Step #3: Heat a nonstick skillet over medium-high heat. Spray with cooking spray. Using 1/4 cup batter, pour in the pancake batter and spread out with a spoon if needed. Cook for 3-4 minutes per side.
Step #4: Serve with warm berry sauce.
#4 Simple & Spicy Tofu Sofritas
If you love a savory breakfast, this plant protein-packed breakfast will satisfy all your keto needs! Low in sugar and carbs and made with less than 10 ingredients, enjoy this egg-like breakfast scramble, vegan style.
Ingredients:
- ½ tsp ground cumin
- 16 oz tofu, extra firm
- ¼ tsp oregano
- ½ cup pasta sauce
- ½ tsp smoked paprika
- 2 tbsp avocado oil
- ½ cup onion, diced
- 1 tsp apple cider vinegar
- 2 garlic, minced
Directions:
Step #1: Cut the tofu into horizontal planks. Use a tofu press of a kitchen towel to press out as much liquid as possible. Roughly chop the tofu into small chunks.
Step #2: Make the sauce: Add the oil to a skillet over medium-high heat. Add the onion and cook for 4-6 minutes until beginning to soften. Add the chipotle peppers, adobo sauce, and garlic. Cook for 1-2 minutes until very fragrant. Add the tomato sauce, vinegar, cumin, paprika, and oregano. Let simmer for 4-5 minutes over low heat.
Step #3: In another skillet, heat the remaining oil over medium high heat. Add the tofu to the skillet and let it brown slightly. Stir and then use a wooden spoon to scramble the tofu and break it up into smaller pieces. Add the sauce to the tofu and simmer for 10-15 minutes. Season well with salt and pepper.
Step #4: To serve: Serve over your favorite grains with fresh vegetables or fold into tortillas to make tacos or a burrito.
#5 Pesto Parmesan Veggie Egg Muffins
The ultimate grab-and-go keto-friendly breakfast: Veggie Egg Muffins! Low in carbs, high in protein, and easy to make in advance, add this to your weekly meal-prep lineup, so you always have something quick and healthy on hand! Make with pesto and parmesan as indicated below, or customize as desired!
Ingredients:
- 12 eggs
- 2 cups baby spinach, chopped
- ½ cup cherry tomatoes, chopped
- ¼ cup parmesan cheese, grated
- ¼ cup pesto
- 1 tbsp olive oil
- Sea salt & black pepper, to taste
Directions
Step #1: Preheat the oven to 350 degrees F and grease a muffin tin with coconut oil.
Step #2: Add the eggs to a large mixing bowl and whisk. Whisk in the other ingredients.
Step #3: Pour the egg mixture into the muffin tins, filling halfway. Then, add 1 teaspoon of pesto to each egg muffin.
Step #4: Bake for about 20-25 minutes or until set and cooked through. Enjoy!
#6 Low-Carb Coconut Muffins
Following the keto diet, but craving muffins for breakfast? These Low-Carb Coconut Muffins have got your cravings covered! While many people think a low-carb or ketogenic diet means giving up all of their favorite foods, that’s simply not true. By using low-carb and high-fiber ingredients like coconut flour, almond flour, and eggs, you can create delicious and satisfying breakfast options that won’t derail your keto (or health) goals.
Ingredients:
- ⅔ cup coconut flour
- ¼ cup unsweetened almond milk
- 4 tbsp coconut oil
- 1½ tbsp vanilla extract
- 4 tbsp butter
- 6 eggs
- 1 tsp baking powder
- ½ cup granular sweetener
- ½ tsp salt
Directions
Step #1: Preheat the oven to 375.
Step #2: Whisk together the eggs, butter, coconut oil, almond milk, vanilla extract, and sugar substitute.
Step #3: In another bowl, whisk together the coconut flour, baking powder, and salt.
Step #4: Slowly add the coconut flour to the wet ingredients and stir to incorporate. The batter will be thick.
Step #5: Pour into a prepared standard muffin tin. Then, bake for 20-25 minutes until cooked through. Enjoy!
#7 Delicious Peanut Butter Cup Smoothie
This decadent, dessert-like shake truly tastes like a peanut butter cup in smoothie form. It contains the perfect balance of peanut butter to chocolate, and is thick, creamy, and filling. Yet, it’s free from added sugar, keto-friendly, and made with all-natural ingredients! In fact, you’d be surprised how healthy it is! It contains Greek yogurt for protein, chia, and nut butter for healthy fats, and is even thickened with sneaky veggies like cauliflower for fiber and texture.
Enjoy as a healthy breakfast or as a tasty treat.
Ingredients:
- ½ tsp vanilla extract
- 1 tbsp vanilla protein powder
- ½ cup Greek yogurt
- 1 tbsp chia seeds
- ¾ cup unsweetened almond milk
- 1 tbsp granular sweetener
- 1 tbsp peanut butter
- 1 tbsp cocoa powder
- ½ cup frozen cauliflower florets
Directions:
Step #1: Add the ingredients to a blender and blend until smooth. Taste and add sweetener if needed.
#8 Cinnamon Roll “Noatmeal”
Enjoy the comfort and taste of oats, without the oats (and thus, the carbs and sugar that accompany it)! This healthy low-carb, and keto-friendly oatmeal alternative idea is grain-free and made with healthy fats like hemp, flax, chia, and coconut milk. Plus, it’s full of plant-based protein, and comes together in 5 minutes or less! Make it on the stovetop or in the microwave, and enjoy as you would a classic bowl of oats.
Ingredients:
- ¼ cup hemp seeds
- 1 tbsp granular sweetener
- 1 tbsp flaxseed meal
- 1½ tsp chia seeds
- 1 tbsp vanilla protein powder
- ½ cup lite canned coconut milk
- ¾ tsp cinnamon
- ½ tsp vanilla extract
Directions:
Stovetop version: Add all the ingredients to a small pot. Bring to a simmer and cook for 4-5 minutes until thickened. Taste and season as needed.
Microwave version: Add all the ingredients to a microwave-safe bowl. Cook for 2 minutes or until mixture thickens and is heated through.
#9 Grain-Free Cereal Bowl
Unlike traditional cereals that are loaded with sugar and artificial ingredients (and come with a major sugar crash), this grain-free cereal bowl is packed with healthy fats, fiber, and protein — a great way to start your day!
Try our recipe below, or customize your own with your favorite nuts and seeds of choice.
Serves: 2
Ingredients:
- ¼ cup pumpkin seeds
- ¼ cup almond
- 2 tbsp flax seeds
- ½ tsp cinnamon
- 1 cup almond milk
- Mixed berries, to serve
Directions:
Step #1: Divide the pumpkin seeds, almonds, and flaxseeds between 2 bowls. Sprinkle with cinnamon and stir.
Step #2: Cover with almond milk and serve with berries, and any toppings of choice. Enjoy!
#10 Creamy Blueberry & Almond Chia Seed Pudding
Free from added sugar and made with a handful of keto-friendly ingredients, this creamy chia seed pudding is the perfect meal-prep-friendly breakfast recipe. Plus, it’s full of probiotics, omega-3s, protein, and fiber, proving keto breakfast foods can be delicious and nutritious.
Serves: 1
Ingredients:
- ½ cup Greek yogurt
- 1 tbsp almond butter
- 2 tbsp chia seeds
- ½ cup unsweetened almond milk
- ⅛ tsp cinnamon
- ¾ cup blueberries
Directions:
Step #1: Use a fork to mash half blueberries in the bottom of a bowl or container. Stir in the yogurt, almond milk, almond butter, and cinnamon. Stir well. If you like things sweet, consider adding keto-friendly sweetener. Stir in the chia seeds.
Step #2: Refrigerate for at least 4 hours before serving. When serving, top with remaining blueberries.
Start Your Day The Keto Way
From fluffy pancakes to comforting oatmeal bowls, there’s just something about the morning time that makes breakfast foods so delicious. And while traditional breakfast foods are typically full of carbs and sugar, there are so many keto-friendly breakfast alternatives that can be just as tasty (if not more!). Low in carbs and sugar and high in healthy fats, fiber, and protein, enjoy your favorite breakfast foods while you stay full and energized all morning long.
