Food & Nutrition

11 Keto Breakfast Ideas That Will Help Jumpstart Your Day

11 Keto Breakfast Ideas That Will Help Jumpstart Your Day

One of the ways to start your day right is by eating a healthy breakfast. Research shows that breakfast contributes to your overall daily nutrient intake. Breakfast consumption also lowers your risk of weight gain [1]. Just started out on the ketogenic diet? Today, we’re sharing awesome keto breakfast ideas that help meet your health and fitness goals.


Keto Breakfast: How Is It Different From A Typical Breakfast?

Your breakfast differs as a keto dieter differs from that of a typical person. How? A ketogenic breakfast should increase your ketone levels. To trigger and remain in ketosis, you must limit your carbs, add more fat, and have moderate protein.

Recall your keto macros:

  • 5-10% of calories from carbs
  • 60-75% of calories from fat
  • 15-30% of calories from protein

On top of meeting your macros, it’s essential that you keep your keto breakfast as clean as possible. This means that your macronutrients must come from foods that contain real vitamins and minerals. When creating a list of keto meals for the week, prioritize foods that are whole. Limit pre-packaged options as much as possible.


11 Keto Breakfast Ideas That Will Help Jumpstart Your Day

“What can I eat for breakfast on the keto diet?” Don’t worry, we’ve got you covered. Check out these delicious ideas.


1. Plain Scrambled Eggs

Here’s a convenient breakfast idea – scrambled eggs. Simply crack open 2 large eggs, mix them in a bowl, and add a pinch of salt. Fry while stirring the mixture. Be sure to use extra virgin olive oil for a robust flavor.

Scrambled eggs contain vitamins B2 (riboflavin) and B12 (cobalamin) to provide you with the energy you need. These vitamins promote a healthier gut. Because they also make you feel fuller longer, you consume fewer calories throughout the day. This aids in weight loss.  


scrambled-eggs-on-a-white-plate-with-fork-placed-on-yellow-towel-wooden-background

Nutritional Info:

  • Total calories: 156
  • Fat: 10 g
  • Protein: 12 g
  • Carbs: 1.2 g

2. Cauliflower Hash Browns

If you want a low-carb vegetable for breakfast, cauliflower is your best friend. Cauliflower is so versatile that there are many ways to cook it. If you have unused cauliflower sitting around, don’t let it go bad.

Cauliflower hash browns are made from grated cauliflower florets, almond flour, eggs, cheddar cheese, and salt combined. This filling breakfast food boosts your immune system, thanks to its vitamin C (ascorbic acid) content [2].


Nutritional Info:

  • Total calories: 164
  • Fat: 11.25 g
  • Protein: 7 g
  • Carbs: 5.2 g

3. No Bread Lettuce Sandwich

Who says you need bread all the time? Yes, you can enjoy a mouthwatering sandwich even without the high-carb bread. If you dislike the heavy feeling that a typical American breakfast gives, the no bread lettuce sandwich makes a lighter alternative.

Fresh Romaine lettuce will serve as the base. Next, add the toppings in the following order: butter, cheese, mashed avocado, and tomatoes. For a protein boost, add tuna flakes.


Nutritional Info:

  • Total calories: 158
  • Fat: 11.5 g
  • Protein: 6.4 g
  • Carbs: 3.3 g

4. Salmon Avocado Boats

Did you know that avocado is one of the best fruits on the planet? Avocados appeal to keto dieters because they contain very little sugar. Not just that, avocados provide many health benefits! These include body weight control and a slowing down of your body’s aging process [3].

The problem with avocados? They have a bland taste. One delicious way to enjoy avocado is by adding cooked, chopped salmon as a topping. You can squeeze in some lemon juice and season it with salt and pepper to taste.


salmon-served-on-avocado-half-on-a-white-plate-placed-on-a-light-brown-towel

Nutritional Info:

  • Total calories: 368
  • Fat: 28 g
  • Protein: 22 g
  • Carbs: 9 g

5. Vanilla Flavored Chia Seed Pudding

Are you a sweet tooth? Unhealthy desserts for breakfast such as donuts and instant oatmeal can screw up your keto diet.

Vanilla-flavored chia pudding is a sweet guilt-free alternative. This pudding has chia seeds as the main ingredient. Chia seeds are considered a functional food -- meaning, they enhance your health and quality of life. These tiny seeds are jam-packed with omega-3 fatty acids and antioxidants [4].

Remember to prepare this breakfast recipe the night before. In a bowl, simply mix 2 tablespoons of chia seeds, almond milk, and vanilla. Refrigerate the mixture for at least 4 hours.


Nutritional Info:

  • Total calories: 142
  • Fat: 32 g
  • Protein: 4 g
  • Carbs: 12 g

6. Ketogenic Omelette

Can you eat omelette on keto? Of course! Omelette isn’t just a keto dish, it’s also an excellent way to maximize leftover vegetables and herbs such as spinach, kale, and basil. Be sure to chop your leftover greens and add them to a bowl of whisked eggs. Sprinkle a bit of shredded cheese. Add salt to taste.

The ketogenic omelette only takes less than 10 minutes to prepare. If you hit the gym in the morning before work, omelettes are a nutritious addition to your pre-workout food list.


Nutritional Info:

  • Total calories: 154
  • Fat: 12 g
  • Protein: 11 g
  • Carbs: 0.6 g

7. Chicken Soup

Most soups contain plenty of carbs -- but not this one! The trick to keeping this homemade breakfast recipe low-carb is to choose non-starchy vegetables. Examples of these veggies include broccoli, chayote, cabbage, and carrots.

This palatable soup warms up chilly mornings. In case you’re feeling under the weather, the protein content in chicken will help your body heal faster.  


Nutritional Info:

  • Total calories: 137
  • Fat: 7.5 g
  • Protein: 13 g
  • Carbs: 4 g

8. Avocado and Almond Milk Smoothie

Every keto dieter who’s on the go loves a good smoothie. Smoothies are easy to make that all you need to do is cut and blend your ingredients. They’re also a convenient way to meet your nutritional needs.  

A smoothie made of avocado and almond milk helps you start your day right. Both ingredients contain natural omega-3 fatty acids and other healthy fats that improve your mood [5]. Unless you’re allergic to nuts, using almond milk is great for keeping your morning smoothie plant-based.


Nutritional Info:

  • Total calories: 190
  • Fat: 17.5 g
  • Protein: 3 g
  • Carbs: 10 g

9. Low Carb Pancakes

How do you make low carb pancakes? Simple. In a bowl, mix together eggs, almond flour, cream cheese, and lemon zest. Use butter for frying the pancakes over medium heat. The total prep time is 15 minutes.

How about your pancake toppings? Certainly, go for blueberries or bacon.

These low carb pancakes taste as good as regular pancakes. As you can see, we’ve used almond flour instead of wheat flour to avoid spikes in your blood sugar. This means you stay energetic and satiated for longer. Plus, almond flour is gluten-free!


pancakes-with-butter-over-white-wooden-background-close-up

Nutritional Info:

  • Total calories: 127.5
  • Fat: 11.5 g
  • Protein: 4.5 g
  • Carbs: 3 g

10. Bulletproof Coffee

If there’s one drink that should be part of every keto breakfast ideas list, that’s bulletproof coffee. Bulletproof coffee is a keto lover’s favorite. It’s made of three simple ingredients -- freshly brewed coffee, unsalted butter, and coconut oil.

In case you’re curious about the story behind bulletproof coffee, Dave Asprey discovered it as he was hiking in Tibet. He stumbled into a hut where he was offered a cup of tea with yak butter. His brain fog decreased after drinking the concoction.

What does bulletproof coffee do for you? It supercharges your energy while promoting fat loss. If you want to make it more ketogenic, add MCT oil into the drink.


Nutritional Info:

  • Total calories: 441
  • Fat: 51 g
  • Protein: 1 g
  • Carbs: 0 g

11. Baked Eggs in Tomato Cups

Two keto-friendly foods that go together perfectly are tomatoes and eggs. Eating plain eggs can sometimes get boring. Pairing them up with tomatoes adds flavor to your breakfast! Baked eggs in tomato cups help you meet your daily protein needs.

Cut the top portion of 6 large and firm tomatoes and scoop out their flesh. Add a bit of salt to the insides of the tomatoes and bake them for 12 minutes. Next, crack open 6 eggs into the baked tomatoes. Bake again for 20 minutes.


Nutritional Info:

  • Total calories: 172.69
  • Fat: 11.2 g
  • Protein: 13.9 g
  • Carbs: 5 g

Conclusion

These breakfast ideas are a must try for those who want to make sure they get into ketosis. At the same time, the foods on our list replenish your nutrient stores. The result? You start the day feeling your best! Before you go, check out our fast and easy keto breakfast recipes.


Takeaways

  • Eating breakfast promotes weight loss especially with food choices that stimulate ketosis.
  • A ketogenic breakfast is one that’s high in fat and low in carbs.
  • Make whole and nutrient-rich food ingredients a priority.
  • Eggs for breakfast can be consumed in many ways. Eat them plain, add them to your pancake batter, or bake them with tomatoes.
  • Using leftover vegetables and herbs helps you meet your keto needs, at the same time reduce food waste.

References

  1. Gibney MJ et al. Breakfast in Human Nutrition: The International Breakfast Research Initiative. 2018 May - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5986439/
  2. Ahmed FA, Ali RFM. Bioactive Compounds and Antioxidant Activity of Fresh and Processed White Cauliflower. 2013 September - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3793502/
  3. Dreher ML, Davenport AJ. Hass Avocado Composition and Potential Health Effects. 2013 May - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3664913/
  4. Ali NM et al. The Promising Future of Chia, Salvia hispanica L. 2012 November - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3518271/
  5. Abraham S. How Diet Influences Mood and Mental Health. 2016 May - https://healthblog.uofmhealth.org/lifestyle/how-diet-influences-mood-and-mental-health

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