Brunching On Keto: Good Or Bad Idea?

Brunch is a beloved weekend tradition, but it can be challenging to stick to a keto diet with so many carb-heavy options. From sweet pastries to savoury egg dishes, it's easy to veer off track. However, with a few simple swaps, it is possible to enjoy a delicious keto-friendly brunch without sacrificing flavour or indulging in a post-brunch carb coma. This involves substituting gluten-free flours, fibre-filled veggies, and low-glycemic sweeteners for traditional ingredients. From classic egg dishes to creative keto pastries, pancakes, and even keto-friendly drinks, there are numerous options to satisfy your taste buds while staying true to your keto journey.

Keto egg recipes

Brunches can be made keto-friendly with a few simple swaps and additions. For example, instead of a classic eggs benedict, you could make a keto eggs benedict quiche, or swap out the bagel in a lox bagel for cloud bread.

Keto Egg Cups

These are a simple, kid-approved breakfast option that can be made in minutes with just three ingredients: eggs, ham, and cheese. Simply layer slices of ham and shredded cheese in a greased muffin tin, crack an egg into each cavity, season, and bake for 10-15 minutes.

Keto Egg Muffins

These are another easy, low-carb breakfast option for busy mornings. They are packed with protein and can be made in advance, frozen, and reheated. Basic ingredients include eggs, heavy whipping cream, shredded cheese, and green onions, but you can also add sausage, bacon, or vegetables. Simply whisk the ingredients together, pour the mixture into a muffin tin, and bake for 25-30 minutes.

Keto Bacon Egg and Cheese Bites

These egg bites are a perfect grab-and-go breakfast option, packed with protein and with only 0.8 net carbs per bite. They can be made with either coconut or almond flour and are baked in a mini muffin pan for 15-18 minutes.

Keto Scotch Eggs

A fun twist on a classic, these keto Scotch eggs are a great addition to a brunch spread.

Keto Avocado Eggs with Bacon Sails

This unique dish is a tasty, keto-friendly option for a brunch main course.

Keto pastries, pancakes and waffles

Keto Pastries, Pancakes, and Waffles

Brunches are not necessarily bad for keto, as long as you make smart choices and stick to keto-friendly options. Here are some ideas for keto pastries, pancakes, and waffles that you can enjoy as part of a delicious keto brunch:

Keto Pastries

• Keto Cinnamon Rolls: These rolls use stretchy mozzarella to add a fluffy chew to the texture, so they're not too crumbly. You won't taste the cheese, but you will enjoy a delicious, cinnamon-y roll.
• Keto Samoa Bars: A keto-approved take on the classic Girl Scout Cookies, combining toasted coconut, caramel, chocolate, and shortbread.
• Keto Almond Brittle: A perfect make-ahead treat to keep on hand for sweet cravings. It's also great crumbled over keto ice cream for an easy sundae.
• Keto Chocolate Glazed Donuts: Light, fluffy, and made with almond flour, these donuts are a perfect keto treat. The addition of a smooth chocolate glaze takes them over the top.

Keto Pancakes

• Keto Coconut Flour Pancakes: These pancakes use coconut flour instead of almond flour, along with eggs, butter, and sugar-free syrup.
• Keto Blueberry Pancakes: A fruity twist on keto pancakes, combining almond flour, eggs, and fresh blueberries.
• Keto Pumpkin Pancakes: A seasonal favorite, perfect for a cozy keto brunch.
• Keto Almond Flour Banana Pancakes: For banana bread lovers, these pancakes offer a similar flavor profile while still keeping carbs low.

Keto Waffles

• Keto Waffles with Blueberry Butter: A delicious combination of keto waffles and a fruity, buttery topping.
• Keto Banana Waffles: These waffles are a great way to get your potassium fix while sticking to your keto diet.
• Crispy Keto Waffles: These waffles have the perfect texture—light and airy, with a crispy exterior. They use almond flour and a whey protein or whey protein isolate to achieve the right consistency.

Keto brunch meats and veggies

Brunches are not inherently bad for keto, as long as you make some simple swaps such as gluten-free flours, fibre-filled veggies, and low-glycemic sweeteners. Here are some ideas for keto brunch meats and veggies to get you started:

Meats

• Bacon
• Smoked salmon
• Sausage
• Ham
• Salami
• Prosciutto
• Chorizo
• Breakfast sausage
• Salami
• Braunschweiger

Veggies

• Spinach
• Avocado
• Spring onion
• Asparagus
• Mushrooms
• Brussels sprouts
• Broccoli
• Zucchini
• Sweet potato
• Celeriac
• Leek
• Artichoke
• Peppers
• Radishes
• Chilli
• Blueberries
• Cauliflower

Meat and Veggie Combinations

• Cauliflower bread with crispy bacon, poached eggs, and avocado
• Keto breakfast tacos with bacon and guacamole
• Avocado bacon and eggs
• Keto BLT with cloud bread
• Low-carb breakfast pizza
• Prosciutto-wrapped asparagus
• Keto bacon and zucchini muffins
• Homemade paleo breakfast sausage patties
• Low-carb thyme and zucchini fritters
• Chilli, broccoli, ham, and mozzarella egg bake
• Ham, egg, and cheese roll-ups
• Sausage, spinach, and feta frittata
• Asparagus mimosa
• Low-carb Italian breakfast casserole
• Low-carb ranch quiche
• Eggs benedict quiche
• Asparagus, leek, and pancetta tart
• Keto Irish soda bread
• Sausage-crusted quiche
• Ham and cheese breakfast casserole
• Low-carb breakfast lasagna
• Broccoli, ham, and mozzarella egg bake
• Zucchini and sweet potato latke
• Savory breakfast cookies
• Chorizo and spaghetti squash egg bake
• Low-carb pigs in a blanket
• Celeriac, bacon, and parmesan rosti
• Sundried tomato, asiago, zucchini bread and muffins
• Breakfast sausage and guac stacks
• Jalapeno and cheddar cauliflower muffins

Keto drinks

The keto diet is a low-carb, high-fat diet, which means that drinks packed with sugar or other sweeteners are off the menu. So, what can you drink?

Water

The best beverage for a keto diet is water, either still or sparkling. It's low-carb, a great thirst quencher, and can help with hydration and keto flu or headaches.

Tea and Coffee

Tea and coffee are also great no-carb, no-calorie choices for a keto diet. You can drink them hot or iced, and add flavour with zero-calorie sweeteners or sugar-free syrups.

Alcohol

Unlike many diets, keto allows moderate consumption of specific alcoholic drinks. Dry red and white wine is fine in moderation, and spirits like vodka, gin, rum, and whiskey have no carbs at all. There are also some low-carb beers available, such as Budweiser Select 55, Michelob Ultra, and Miller 64.

Soft Drinks

Diet sodas are technically keto-friendly, but they may not be the best choice due to the use of artificial sweeteners, which can have negative effects on your gut health and cravings. Some better options include:

• Zevia Zero Calorie Soda
• La Croix
• Sparkling Ice waters
• Stevia-sweetened sodas, such as Zevia and Virgil’s Zero Sugar

Milk Alternatives

Unsweetened plant-based milk alternatives are keto-friendly, such as almond and coconut milk.

Energy and Sports Drinks

While many energy drinks use artificial sweeteners, there are some keto-friendly options sweetened with stevia, such as EBOOST and Kill Cliff.

Sports drinks are also an option, but again, you'll want to choose those sweetened with stevia rather than artificial sweeteners.

Juices

Most fruit juices are loaded with sugar and are not suitable for a keto diet. However, lemon and lime juices are low in carbs and can be added to water or other drinks.

Smoothies

There are also several keto-friendly smoothie options, such as the High Protein Chocolate Almond Smoothie, the High Protein Chocolate Raspberry Cheesecake Smoothie, and the Spinach and Avocado Smoothie.

Keto sweet options

If you're on the keto diet, you might be wondering how to satisfy your sweet tooth. Thankfully, there are plenty of keto-friendly options to curb those sugar cravings. Here are some ideas for keto sweet treats to complement your savoury brunch dishes:

Sweet Brunch Recipes

• Berries and whipped cream
• High-protein chocolate almond smoothie
• High-protein chocolate raspberry cheesecake smoothie
• Instant low-carb raspberry jam
• Keto cinnamon chaffles with maple cream cheese
• Keto French pancakes
• Keto pancakes with berries and whipped cream
• Keto waffles with blueberry butter
• Low-carb banana waffles
• Low-carb blueberry pancakes
• Low-carb blueberry smoothie
• Low-carb chia pudding
• Low-carb chocolate and hazelnut spread
• Low-carb coconut cream with berries
• Low-carb coconut pancakes
• Low-carb Danish skillet

Keto Desserts

• Keto brownies and bars
• Keto puddings, custards and mousse
• Keto fudge and candy recipes
• Keto cake and cupcakes
• No-bake low-carb strawberry lemon cheesecake treats
• Keto lemon bars
• Avocado popsicles with coconut and lime
• Keto vanilla pound cake
• Keto carrot cake with cream cheese frosting
• Keto avocado brownies
• Keto pumpkin cheesecake mousse
• Vegan coconut macaroons
• Almond joy chia seed pudding
• Keto coconut mocha donuts
• Cacao butter keto blondies
• Keto chocolate sea salt cookies
• Grain-free maple pecan cheesecake bars
• Keto low-carb butter pecan ice cream
• Pistachio toffee cups
• Sugar-free chocolate bark with bacon and almonds
• 3-ingredient keto peanut butter cookies
• Keto chocolate cake with chocolate glaze
• Keto flourless chocolate cake
• Low-carb blueberry cupcakes
• Low-carb keto cupcakes
• Keto Texas sheet cake with chocolate avocado frosting
• Gluten-free chocolate coconut cupcakes
• White chocolate and raspberry keto cake
• Keto protein chocolate chip cookies
• No-bake coconut cookies
• Paleo keto shortbread cookies
• Keto flourless chocolate avocado cookies
• Keto rocky road bars
• Lemon bars
• Low-carb coconut macadamia bars
• Keto chocolate truffles
• Keto chocolate mousse
• Easy no-bake cheesecake
• Carbless chocolate peanut butter pecan bark
• Hot and smokey keto chocolate truffles
• 3-ingredient paleo vegan no-bake coconut cookies
• Keto no-bake cookies
• Low-carb piña colada fat bombs
• No-bake keto peanut butter chocolate bars
• No-bake peanut butter cheesecake
• Mascarpone cheese mousse and berries
• Key lime cheesecake in a jar

Frequently asked questions