Home » Keto Blog » Low Carb Food Blog » What to eat for Breakfast on the Keto Diet

Low Carb Food BlogKeto Blog

What to eat for Breakfast on the Keto Diet

Susan Freeman

April 1, 2023

11 Views

You may be thinking about starting the keto diet, but really want to know “What breakfast foods can I eat on keto?” well in this article we answer that question and more.

Following a ketogenic or "keto" diet can be challenging, especially when it comes to finding breakfast foods that are low in carbohydrates and high in healthy fats. Traditional breakfast foods such as cereals, bread, and fruits are not keto-friendly, but there are plenty of delicious and satisfying options available. In this article, we will explore the best breakfast foods to eat on a keto diet, from eggs to smoothies to breakfast meats and more. With these ideas, you can start your day off on the right foot and stay on track with your keto goals.

Introduction to the keto diet

The ketogenic or "keto" diet has become increasingly popular over the years for its ability to aid weight loss and improve overall health. It is a low-carbohydrate, high-fat diet that puts the body in a state of ketosis, where it burns fat for energy instead of glucose from carbohydrates.

When following the keto diet, it is important to stick to a strict macronutrient ratio of 70-75% fat, 20-25% protein, and 5-10% carbohydrates. This means that most traditional breakfast foods, such as cereals, bread, and fruits, are off-limits.

However, there are plenty of keto-friendly breakfast options that can be incorporated into your daily routine.

Here's a list of some keto breakfast foods:

• Eggs (scrambled, fried, boiled)
• Bacon and sausage (check for added sugars)
• Low-carb vegetables (spinach, mushrooms, bell peppers)
• Greek yogurt or cottage cheese (check for added sugars)
• Nuts and seeds (almonds, chia seeds, flaxseeds)
• Smoothies and shakes (made with low-carb fruits and vegetables)
• Breakfast meats and seafood options (smoked salmon, canned sardines)
• Keto-friendly bread and baked goods (almond flour bread, coconut flour pancakes)

By incorporating these foods into your breakfast routine, you can enjoy a delicious and satisfying meal while still maintaining a keto-friendly diet.

What to eat on a keto diet

When following a ketogenic or "keto" diet, it is important to choose foods that are low in carbohydrates and high in healthy fats.

 Here are some guidelines on what to eat on a keto diet:

• Fats: Focus on healthy fats such as avocado, nuts, seeds, coconut oil, olive oil, and grass-fed butter.
• Proteins: Choose high-quality proteins such as grass-fed beef, wild-caught fish, and pasture-raised poultry and eggs.
• Vegetables: Aim for low-carb vegetables such as leafy greens, broccoli, cauliflower, and courgette.
• Fruits: Limit fruit intake as most are high in sugar and carbs. Stick to berries in moderation.
• Dairy: Choose full-fat dairy products such as cheese, butter, and heavy cream.
• Beverages: Stick to water, unsweetened tea or coffee, and bone broth.

When it comes to breakfast, traditional options like cereal and toast are out of the question. Instead, focus on protein and healthy fats to keep you feeling full and energized throughout the morning. Some keto-friendly breakfast options include eggs, bacon, avocado, and low-carb vegetables. By following these guidelines and incorporating keto-friendly breakfast options, you can successfully maintain a healthy and sustainable keto diet.

Importance of a healthy breakfast on keto

Starting your day off with a healthy breakfast is essential, especially when following a ketogenic or "keto" diet. Breakfast sets the tone for your day and helps to regulate your metabolism, blood sugar levels, and hunger hormones.

Here are some tips on what to eat on a keto diet for a healthy breakfast:

• Focus on healthy fats and proteins to keep you feeling full and energized throughout the morning.
• Choose whole, unprocessed foods that are low in carbohydrates and high in nutrients.
• Avoid processed and high-carb breakfast options such as cereals, pastries, and pancakes.
• Incorporate low-carb vegetables and fruits for added fibre and nutrients.
• Stay hydrated by drinking plenty of water, unsweetened tea or coffee, and bone broth.

By starting your day off with a healthy, keto-friendly breakfast, you can set yourself up for success and stay on track with your dietary goals. Incorporate some of the keto-friendly breakfast options mentioned earlier, and you'll be well on your way to a healthy and sustainable keto lifestyle.

Keto-friendly breakfast options

When following a ketogenic or "keto" diet, breakfast can be a challenging meal to navigate. Traditional breakfast foods such as cereal, toast, and pancakes are high in carbohydrates and not keto-friendly. However, there are plenty of delicious and satisfying keto-friendly breakfast options available.

Here are some bullet points of keto-friendly breakfast options:

• Eggs: scrambled, fried, boiled, or baked with added cheese or vegetables.
• Breakfast meats: bacon, sausage, or ham.
• Low-carb vegetables: spinach, mushrooms, bell peppers, or onions.
• Keto-friendly bread and baked goods: almond flour bread, coconut flour pancakes, or muffins.
• Smoothies and shakes: made with low-carb fruits and vegetables, protein powder, and healthy fats such as avocado or coconut oil.
• Greek yogurt or cottage cheese: choose full-fat options and check for added sugars.
• Nuts and seeds: almonds, chia seeds, flaxseeds, or pumpkin seeds.
• Breakfast meats and seafood options: smoked salmon, canned sardines, or shrimp.

By incorporating these keto-friendly breakfast options into your morning routine, you can stay on track with your dietary goals and start your day off right.

Eggs: A keto breakfast staple

Eggs are a keto breakfast staple and an excellent source of protein and healthy fats. They are also incredibly versatile and can be prepared in various ways to keep your taste buds satisfied.

Here are some reasons why eggs are a perfect keto breakfast option:

• Low in carbohydrates: one large egg contains less than 1 gram of carbohydrates, making it an ideal choice for a low-carb diet.
• High in protein: one large egg contains around 6 grams of protein, which helps to keep you full and satisfied.
• High in healthy fats: eggs are a great source of healthy fats, including omega-3 fatty acids, which are essential for overall health.
• Versatile: eggs can be boiled, scrambled, fried, poached, or baked, and can be paired with keto-friendly vegetables and meats.

Incorporating eggs into your keto breakfast routine can help you stay on track with your dietary goals and provide you with the necessary nutrients to start your day off right.

Bacon and sausage: Are they keto-friendly?

Bacon and sausage are often associated with a traditional breakfast, but are they keto-friendly? The answer is yes, as long as you choose the right types and brands.

Here are some things to keep in mind when selecting bacon and sausage for your keto breakfast:

• Look for options without added sugars or fillers: many brands of bacon and sausage contain added sugars or fillers that can increase their carbohydrate content.
• Choose high-quality, minimally processed options: look for bacon and sausage made with high-quality meats and minimal processing.
• Consider the fat content: bacon and sausage can be high in fat, which is beneficial for a keto diet, but be mindful of overall calorie intake.
• Pair with low-carb vegetables: bacon and sausage can be paired with keto-friendly vegetables such as spinach, mushrooms, or peppers to add more nutrients and fibre to your breakfast.

In moderation, bacon and sausage can be a delicious and satisfying addition to your keto breakfast routine. Just be sure to choose high-quality, minimally processed options without added sugars or fillers.

Low-carb vegetables for a keto breakfast

Incorporating low-carb vegetables into your keto breakfast can provide you with essential vitamins, minerals, and fibre while keeping your carbohydrate intake low.

Here are some keto-friendly vegetables to consider adding to your breakfast:

• Spinach: high in iron and vitamins A and C, spinach can be added to eggs or smoothies for an extra nutrient boost.
• Bell peppers: low in carbohydrates and high in vitamin C, bell peppers can be sautéed with eggs or eaten raw as a snack.
• Mushrooms: low in carbs and high in antioxidants, mushrooms can be added to omelettes or sautéed with spinach for a tasty breakfast side.
• Courgette: low in carbs and high in fibre, courgette can be spiralized into "noodles" or grated and added to eggs or muffins.
• Cauliflower: a versatile vegetable that can be used as a low-carb rice alternative or mashed as a potato substitute.

Incorporating these low-carb vegetables into your keto breakfast can provide you with essential nutrients while keeping your carbohydrate intake low.

Greek yogurt and cottage cheese: Are they keto-approved?

Greek yogurt and cottage cheese can be great keto-friendly options for breakfast as they are high in protein and low in carbohydrates. However, it's essential to choose the right types and portions to stay within your daily carb limit. Here are some things to consider when incorporating Greek yogurt and cottage cheese into your keto breakfast:

• Choose full-fat options: low-fat or fat-free versions of Greek yogurt and cottage cheese often contain added sugars and are not as filling.
• Watch the serving size: while Greek yogurt and cottage cheese are low in carbs, they still contain some, so be mindful of portion sizes to stay within your daily limit.
• Check the nutrition label: some brands may have added sugars or other ingredients that can increase their carb count.
• Greek yogurt on keto: you can eat Greek yogurt on keto as long as you choose full-fat options with no added sugars and account for the carb content in your daily intake.

Incorporating Greek yogurt and cottage cheese into your keto breakfast can add variety and essential nutrients to your diet, but be sure to choose the right types and portions to stay within your carb limit.

Nuts and seeds for a keto breakfast

Nuts and seeds are great options for a keto breakfast as they are low in carbs and high in healthy fats and protein. They can be eaten on their own or added to other keto-friendly breakfast options like yogurt or smoothies. Here are some keto-friendly nuts and seeds to consider:

• Almonds: high in healthy fats and vitamin E, almonds make a great snack or can be added to yogurt or cottage cheese for extra crunch.
• Chia seeds: high in fibre and omega-3 fatty acids, chia seeds can be added to smoothies or used as a low-carb oatmeal substitute.
• Flaxseeds: high in fibre and lignans, flaxseeds can be added to smoothies or used as a low-carb bread crumb substitute.
• Macadamia nuts: high in monounsaturated fats and low in carbs, macadamia nuts are a great keto-friendly snack.
• Walnuts: high in omega-3 fatty acids and antioxidants, walnuts can be added to yogurt or eaten as a snack.

Incorporating nuts and seeds into your keto breakfast can add healthy fats, protein, and nutrients while keeping your carb intake low. Just be mindful of portion sizes to stay within your daily carb limit.

Smoothies and shakes: Can they be keto-friendly?

Smoothies and shakes can be a great keto-friendly breakfast option, but it's important to choose the right ingredients to keep your carb count low. Here are some things to consider when making a keto smoothie or shake:

• Use low-carb fruits: berries, avocado, and coconut are all great low-carb options for smoothies and shakes.
• Add healthy fats: incorporating ingredients like coconut oil, avocado, or nut butter can add healthy fats and keep you feeling full.
• Choose a protein source: adding a scoop of protein powder or Greek yogurt can increase the protein content and keep you satisfied.
• Watch the sweeteners: avoid adding sweeteners like honey or maple syrup and instead use keto-approved sweeteners like stevia or erythritol.
• Check the carb count: be mindful of the carb count in each ingredient and make sure to stay within your daily limit.

Overall, smoothies and shakes can be a delicious and convenient keto-friendly breakfast option. Just be sure to choose low-carb ingredients and watch your portion sizes to stay within your daily carb limit.

Breakfast meats and seafood options

Breakfast meats and seafood can be great options for a keto-friendly breakfast, as they are typically high in protein and low in carbs. Here are some keto-friendly breakfast meats and seafood to consider:

• Salmon: high in omega-3 fatty acids and protein, salmon can be baked or grilled and served with eggs or avocado.
• Bacon: a classic breakfast meat, bacon is high in fat and protein and can be paired with eggs or added to a breakfast salad.
• Sausage: look for sausage that is made with minimal added sugars and is free from fillers like wheat or cornmeal.
• Shrimp: low in carbs and high in protein, shrimp can be grilled or sautéed and paired with avocado or low-carb vegetables.
• Ham: a versatile breakfast meat, ham can be served on its own or paired with eggs or low-carb vegetables.

When selecting breakfast meats and seafood, be sure to choose high-quality, minimally processed options and check the labels for any added sugars or fillers. Pairing these options with other keto-friendly breakfast foods like eggs and low-carb vegetables can provide a satisfying and nutritious start to your day.

Keto-friendly bread and baked goods

Traditional bread and baked goods are typically high in carbs, which can make it difficult to enjoy them on a keto diet. However, there are keto-friendly alternatives that can be used to make delicious breakfast options. Here are some keto-friendly breads and baked good options to consider:

• Almond flour bread: made with almond flour and eggs, this bread is low in carbs and high in protein.
• Coconut flour muffins: muffins made with coconut flour can be a great breakfast option, especially when paired with low-carb fruits or nuts.
• Chia seed pudding: a delicious and filling breakfast option, chia seed pudding can be made with coconut milk and sweetened with keto-approved sweeteners like stevia.
• Keto-friendly pancakes: pancakes made with almond flour or coconut flour can be a great breakfast option, especially when topped with butter or sugar-free syrup.

When selecting keto-friendly bread and baked goods, be sure to check the labels and avoid any options that are high in carbs or contain added sugars. Incorporating these options into your breakfast routine can provide variety and satisfaction while still staying within your daily carb limit.

Keto-friendly cereals, granola and oats

Cereals, granola, and oats are typically high in carbs and not considered keto-friendly. However, there are some alternatives that can be incorporated into a keto diet while still providing a satisfying breakfast option. Here are some keto-friendly cereals, granola, and oats to consider:

• Keto granola: made with nuts, seeds, and keto-approved sweeteners, keto granola can be a great option when paired with unsweetened almond milk or Greek yogurt.
• Chia seed oats: using chia seeds instead of traditional oats can provide a similar texture and flavour while being low in carbs.
• Coconut flakes cereal: toasted coconut flakes can be a great alternative to traditional cereal and can be paired with low-carb fruits and nuts.

When selecting keto-friendly cereals, granola, and oats, be sure to check the labels for any added sugars or fillers. Incorporating these options into your breakfast routine can provide a satisfying and nutritious start to your day while still staying within your daily carb limit.

Tips for eating out on keto breakfast

Eating out can be challenging when following a keto diet, but it's still possible to find delicious and keto-friendly options for breakfast.

Here are some tips to keep in mind:

• Look for high-fat options: opt for meals that are naturally high in fat, such as eggs and avocado, or ask for extra butter or oil to add to your meal.
• Avoid carb-heavy dishes: stay away from dishes like pancakes, waffles, and pastries, and instead choose options like omelettes or breakfast salads.
• Customize your order: don't be afraid to ask for substitutions or modifications to make a dish more keto-friendly.
• Research the menu beforehand: if possible, look up the restaurant's menu beforehand and plan out what keto-friendly options you can order.
• Don't be afraid to ask questions: ask your server about ingredients or cooking methods to ensure that your meal fits your dietary needs.

By keeping these tips in mind, you can enjoy a keto-friendly breakfast while dining out.

Conclusion: Enjoying a healthy, keto-friendly breakfast

In conclusion, enjoying a healthy, keto-friendly breakfast is crucial for maintaining a successful keto diet. Breakfast is often referred to as the most important meal of the day, and for good reason. Starting your day with a nutritious meal can help stabilize blood sugar levels, reduce cravings, and provide energy to tackle the day ahead.

For those following a keto diet, it's important to choose breakfast options that are low in carbs and high in healthy fats. This can include foods like eggs, avocado, bacon, and low-carb vegetables. Greek yogurt and cottage cheese can also be enjoyed in moderation.

While some may choose to skip breakfast as part of intermittent fasting, new evidence suggests that skipping the evening meal may be better for overall health than skipping breakfast. It's important to listen to your body and choose a meal schedule that works best for you and your lifestyle.

When eating out, it can be challenging to find keto-friendly options for breakfast, but with a little research and customization, it's definitely possible. Don't be afraid to ask questions and make modifications to dishes to ensure they fit within your dietary needs.

Incorporating healthy, keto-friendly breakfast options into your daily routine can help set you up for success on your keto journey. Not only can it provide essential nutrients and energy, but it can also help reduce cravings and promote weight loss.

Remember to listen to your body and choose breakfast options that work best for you. With a little planning and creativity, you can enjoy a delicious and healthy keto breakfast that will keep you satisfied and energized throughout the day.