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 Loaded Breakfast Sandwich
Love a loaded breakfast sandwich? You’re in luck. With plenty of Keto-friendly breads, bagels, and English Muffins, you can whip up a protein-packed (keto-approved) breakfast sandwich with ease. Full of protein, fiber, and healthy fats, enjoy without guilt!
- 2 large eggs
- 2 slices of bacon
- 2 slices of cheddar cheese (or cheese slices of choice)
- 1 tbsp ghee or avocado oil
- 1 keto-friendly English muffin, halved (or 2 slices keto-friendly bread)
To serve (optional):
- Hot sauce
Step #1: In a medium-sized skillet, cook the bacon until crispy. Remove from the pan and set aside.
Step #2: Crack the eggs into the skillet (option to leave the bacon grease) and scramble eggs to your liking. Then, mix in cheese slices. Mix until well combined and melted, about 1-2 minutes.
Step #3: While eggs are cooking, toast the English muffin. Once muffins are toasted, top with eggs and bacon. Option to add avocado, hot sauce, or any toppings of choice. Serve warm and enjoy!
#2 Avocado Egg Bake Breakfast
This 4-ingredient keto-friendly avocado egg-in-a-hole recipe is simple, tasty, and nutritious. Made simply with eggs, avocado, and a sprinkle of spices, it’s easy to make and delicious to enjoy.
- 4 eggs
- 2 large ripe avocado
- Salt & pepper, to taste
To serve (optional):
- Fresh cilantro
- Grated cheese (or dairy-free alternative)
- Keto-friendly tortilla
Step #1: Preheat the oven to 425 degrees.
Step #2: Slice ripe avocados in half lengthwise, removing the pit. To make room for the egg, scoop out a spoonful of avocado and create a hole (large enough for the egg yolk). Store leftover avocado flesh in fridge, or set aside to serve with meal.
Step #3: Once prepped, place each avocado in a muffin dish to prevent from moving in the oven (with flesh side facing upright). Then, carefully crack one egg into each avocado hole. Season with salt and pepper and any additional seasonings, such as red pepper flakes.
Step #4: Bake for 12-15 minutes until fully cooked (egg whites should be fully cooked, but the yolks are still runny. Remove from the oven and let cool slightly. Add favorite toppings of choice, and enjoy!
#3 Keto Greek Yogurt & Coconut Pancakes
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, almond flour, coconut flour, and eggs, enjoy a filling and satisfying breakfast that won’t spike your blood sugar levels.
- ½ cup almond flour
- ¼ cup coconut flour
- 1 tbsp granulated sweetener (such as erythritol or monk fruit)
- 1 tsp baking powder
- ¼ tsp salt
- 3 eggs
- ½ cup unsweetened Greek yogurt (plain or vanilla)
- ¼ cup unsweetened almond milk (plain or vanilla)
- 2 tsp vanilla extract
- 2 tbsp coconut oil, melted
- ½ tsp cinnamon
- Optional: fresh berries and coconut whip, to serve
Step #1: In a large bowl, combine the almond flour, coconut flour, keto-friendly sweetener, baking powder, and salt.
Step #2: In a separate bowl, mix the eggs, Greek yogurt, almond milk, vanilla extract, and melted coconut oil.
Step #3: Next, combine the wet ingredients with the dry ingredients. Mix until well combined. Let the batter sit for a few minutes while heating a griddle pan.
Step #3: Coat a nonstick skillet with cooking spray and warm over medium-high heat. Once warm, measure ¼ cup batter and pour batter onto the warm griddle surface. Cook for 2-3 minutes on each side, until golden brown.
Step #4: Serve warm with fresh or warmed berries and optional coconut whip. Enjoy!
#4 Spicy Tofu Breakfast Scramble
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.
- 16 oz extra firm tofu, crumbled
- 1-2 tbsp cold-pressed extra virgin olive oil
- ½ small onion, chopped (red or sweet)
- 1 red or yellow bell pepper, chopped
- ½ cup salsa
- 1 jalapeño pepper, chopped (optional)
- 2 cloves garlic, minced
- 1 tsp cumin
- 1 tsp paprika (plain or smoked)
- ½ tsp turmeric powder
- Salt and black pepper, to taste
Step #1: Heat the olive oil in a large skillet over medium heat.
Step #2: Next, prep the tofu. Using a tofu press or a kitchen towel, press/squeeze out as much liquid as possible. Once fully drained of water, add to a bowl and use a fork to roughly crumble the tofu into small chunks.
Step #3: Add the onion, bell pepper, and jalapeño pepper to the skillet and sauté for 5-7 minutes, until soft and tender. Add the garlic and saute another 1-2 minutes.
Step #4: Add the crumbled tofu to the skillet and stir to combine with the vegetables. Add the cumin, paprika, turmeric, salt, and black pepper and stir to combine. Once fully mixed, stir in the salsa.
Step #5: Cook for an additional 5-7 minutes, stirring occasionally, until the tofu is heated through and slightly browned. Serve with toppings of choice, such as avocado, guac, salsa, or fresh herbs.
#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!
- 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
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 & Blueberry Muffins
Following the keto diet, but craving muffins for breakfast? These low-carb 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.
- ½ cup coconut flour
- ¼ cup almond flour
- ¼ cup unsweetened shredded coconut (optional)
- ½ cup coconut oil, melted
- ½ cup unsweetened almond milk
- 4 large eggs
- ⅓ cup granulated low-carb sweetener of choice (such as erythritol or monk fruit)
- 1 tsp baking powder
- 1-2 tsp vanilla extract
- ¼ tsp sea salt
- 1 cup fresh or frozen blueberries, optional
Step #1: Preheat the oven to 350 degrees and line a muffin tin with paper liners.
Step #2: In a large bowl, whisk together the melted coconut oil, almond milk, eggs, vanilla extract, and low-carb granulated sugar.
Step #3: In a separate bowl, whisk together the coconut flour, almond flour, baking powder, salt, and optional shredded coconut.
Step #4: Incrementally add the dry ingredients to the wet ingredients, stirring well to combine. The batter should be thick but smooth and stirrable.
Step #5: Stir in the optional blueberries until well combined.
Step #6: Next, pour the batter evenly into the muffin tins. Bake for 18-20 minutes, or until a toothpick comes out clean. Remove from the oven and cool before serving. 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.
- 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
Step #1: Add the ingredients to a blender and blend until smooth. Taste and add sweetener if needed.
#8 Cinnamon Apple “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 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.
- 1 tbsp keto-friendly granulated sweetener
- 1/2 tsp ground cinnamon
- 1 tbsp flaxseed meal
- 1 tbsp chia seeds
- ½ cup canned coconut milk
- Sliced apple to serve
Step #1: Add all the ingredients minus the sliced apple to a stockpot over medium heat. Bring to a simmer and cook for about 5 minutes or until thickened.
Step #2: Top with sliced apple and enjoy!
#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.
- ¼ cup pumpkin seeds
- ¼ cup almond
- 2 tbsp flax seeds
- ½ tsp cinnamon
- 1 cup almond milk
- Mixed berries, to serve
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 Blueberry Chia 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.
- 1/2 cup canned coconut milk
- ½ cup unsweetened almond milk
- 1 tbsp nut butter of choice
- 2 tbsp chia seeds
- Sprinkle of cinnamon
- Blueberries to serve
- Keto-friendly sweetener to serve
Step #1: Add the coconut and almond milk to a bowl or glass jar and stir in the nut butter, chia seeds, and cinnamon. Stir well. 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.
Step #2: Refrigerate for at least 5 hours before serving and before serving, top with blueberries and a sprinkle of keto-friendly sweetener if desired.
Step #3: Enjoy!
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.