Keto Breakfast Ideas: Delicious Low-Carb Morning Meals

Breakfast is often associated with high-carb foods such as bagels, toast, biscuits, and cereal. However, if you're following a low-carb keto diet, there are still plenty of delicious options to choose from. A typical keto breakfast usually includes bacon, sausage, eggs, and avocado, but there are many other creative and tasty ways to start your day.

Eggs, meat, and cheese

Eggs

Eggs are a perfect choice for breakfast on a keto diet. They are versatile, quick to prepare, and can be cooked in a variety of ways. Some egg-based breakfast ideas include:

• Fried eggs with vegetables
• Scrambled eggs with spinach and smoked salmon, or with chives
• Boiled eggs with mayonnaise
• Omelets, such as a simple cheese omelet or a more indulgent cheese-crusted keto omelet
• Frittatas, like a three-cheese keto frittata or one with fresh spinach
• Baked eggs, such as baked eggs and zoodle bundles or ratatouille with baked eggs

Meat

Meat is another popular choice for keto breakfasts due to its high protein and low-carb content. Some meat-based breakfast ideas include:

• Bacon and eggs, a classic combination
• Sausage and veggie egg muffins
• Ham, egg, and cheese wraps or cups
• Bacon Gruyère egg bites
• Keto beef stroganoff
• Keto chicken and waffles

Cheese

Cheese adds flavour and creaminess to keto breakfast dishes. It can be used in a variety of ways, such as:

• Cottage cheese omelet for a boost of protein
• Cheesy frico fried egg tostadas, featuring a base of crispy caramelized cheddar and pepper Jack cheese
• Keto cinnamon rolls, where stretchy mozzarella adds a fluffy texture
• Three-cheese keto frittata, combining different cheeses for a flavourful breakfast
• Keto smoothies, where cream cheese can be blended with eggs and almond or coconut flour to make pancakes

Keto-friendly fruits

While the keto diet is restrictive, there are still plenty of fruits you can eat. Generally, keto-friendly fruits are low in carbohydrates and sugar, and some also include a healthy dose of fat. Here are some examples of keto-friendly fruits:

Avocados

Avocados are often used in savory dishes, but they are actually a seed-bearing fruit. They are well-known for their rich and healthy fat content and are also keto-friendly due to their low carb content. A 3.5-ounce avocado contains around 8.5 grams of carbohydrates, 6.7 grams of fiber, and 14.7 grams of fat. Avocados also contain essential nutrients such as vitamin C, vitamin K, potassium, and folate.

Watermelon

Watermelon is another keto-friendly fruit that is full of water and low in carbohydrates. One cup of diced watermelon contains 11.5 grams of net carbs and 0.6 grams of fiber. It provides hydration and an array of vitamins and minerals, including vitamin C, lycopene, potassium, and copper. The lycopene in watermelon is particularly beneficial for fighting inflammation and reducing the risk of cancer, heart disease, and diabetes.

Strawberries

Strawberries are considered a low-carb and keto-friendly fruit, with around 11.7 carbs and 3 grams of fiber per cup of halved berries. They also contain antioxidants such as vitamin C and lycopene, as well as manganese, calcium, and folate. According to a 2021 study, eating strawberries daily could promote better blood vessel function and protect against the risk of heart attack.

Lemons

Lemons are an excellent choice for the keto diet. One lemon contains 6 grams of carbs and 1.8 grams of fiber, or 0.7 grams of carbs per wedge. They provide plenty of flavor and are a good source of vitamin C. Lemons are considered a low-glycemic food that won't cause spikes in blood glucose, making them suitable for people with diabetes. They also provide calcium, phosphorus, potassium, and folate.

Tomatoes

Tomatoes are a low-carb fruit suitable for a keto diet. The carb count can vary depending on the size of the tomato. For example, a medium tomato provides 4.78 grams of carbs and 1.48 grams of fiber, while a cup of cherry tomatoes has roughly 5.8 grams of carbs and 1.79 grams of fiber. Tomatoes are a good source of lycopene, beta carotene, vitamin C, potassium, and folate.

Raspberries

Raspberries are another excellent berry choice for a keto diet. About 10 raspberries contain 2.3 grams of carbs and 1.2 grams of fiber, making them a great addition to a protein and fat-packed snack. They are considered one of the healthiest fruits due to their high antioxidant content and low sugar levels. Raspberries help fight inflammation and lower the risk of certain chronic diseases.

Blackberries

Blackberries are another superfood berry that is low on the glycemic index. They have a comparatively low carb count, with one cup containing 13.8 grams of carbohydrates and 7.6 grams of fiber. Blackberries are packed with powerful disease-preventing and disease-fighting vitamin C, as well as high amounts of vitamin K and manganese to support the immune system.

Peaches

Peaches are a stone fruit that can be consumed in moderation on a keto diet. They contain around 15 grams of carbs and 2.25 grams of fiber per medium-sized fruit. Pairing peach slices with a lower-carb and protein-rich food like cottage cheese is a great way to enjoy this fruit while sticking to your keto diet. Peaches are an excellent source of vitamins A and C, as well as boron, which contributes to bone health.

Cantaloupe Melon

Like watermelon, cantaloupe melon provides essential nutrients with a low-carb serving. One cup of diced cantaloupe has only 12.7 grams of carbs and 1.4 grams of fiber. It may be more filling and satisfying than other fruit options, like berries. Cantaloupe is also a great source of beta-carotene, which is associated with eye health, as well as vitamin K, potassium, and folate.

Star Fruit

Star fruit is a tropical fruit that is popular with those following a keto diet due to its low-carb content. One cup of cubed star fruit contains only 8.8 grams of carbs and provides 3.7 grams of fiber. It is a good source of vitamin C, potassium, magnesium, folate, selenium, and zinc. The nutrients in star fruit are associated with a lower risk of developing diseases and a greater ability to fight diseases, including cancer and heart disease.

Low-carb vegetables

While following a keto diet, it is important to keep an eye on your carb intake from the moment you wake up. The ketogenic diet aims to limit total carbs to about 20 grams a day, while also eating a moderate amount of protein and lots of fats. The goal is to reach a state of ketosis, where your body burns fat instead of carbs for fuel.

Spinach

Spinach is a versatile vegetable that can be used in a variety of keto breakfast dishes. It has a low carb content and is packed with nutrients. You can add spinach to your omelette, frittata, or simply sauté it and have it as a side dish. Spinach can also be blended into a smoothie for a nutritious breakfast on the go.

Broccoli

Broccoli is another great low-carb vegetable option for keto breakfasts. It can be used in quiches, frittatas, or simply steamed or roasted as a side dish. Broccoli is high in fibre and vitamins, making it a nutritious addition to your breakfast.

Zucchini

Zucchini is a versatile vegetable that can be used in a variety of keto breakfast dishes. It can be spiralized and used as a substitute for pasta, or sliced and baked with eggs. Zucchini is low in carbs and calories, making it a great option for those following a keto diet.

Bell Peppers

Bell peppers are a colourful and tasty addition to any keto breakfast. They can be stuffed with a cheese and egg mixture and baked, or simply chopped and added to omelettes or frittatas. Bell peppers are low in carbs and high in vitamins A and C, making them a nutritious choice.

Mushrooms

Mushrooms are a great meat substitute and can be used in a variety of keto breakfast dishes. They can be sautéed and added to omelettes, frittatas, or quiches, or simply grilled and served as a side dish. Mushrooms are low in carbs and calories, making them a keto-friendly option.

Asparagus

Asparagus is a spring vegetable that can be used to make a delicious and elegant frittata. It is low in carbs and calories, and high in vitamins and antioxidants, making it a nutritious choice for a keto breakfast.

In addition to these vegetables, avocado, goat cheese, and cherry tomatoes are also keto-friendly options that can be included in your breakfast. Experiment with different recipes and ingredients to find what works best for your taste and dietary needs.

Nuts and seeds

Keto Granola

Making your own keto granola is a great option for a quick and easy breakfast. Simply mix together your favourite nuts and seeds, such as almonds, walnuts, hemp seeds, and coconut flakes. You can also add in some sugar-free chocolate chips and monk fruit extract for a touch of sweetness. Spread the mixture onto a baking sheet and bake until crispy and golden. Enjoy your granola with milk or yoghurt, and top with berries or other low-carb fruit.

Nut and Seed Butters

Nut and seed butters, such as almond butter or sunflower seed butter, can be a delicious addition to your breakfast. Spread them on low-carb bread or crackers, or stir them into your yoghurt or oatmeal for a boost of healthy fats and protein. You can even make your own nut or seed butter by blending your chosen nut or seed in a food processor until smooth.

Chia Seed Pudding

Chia seeds are a great option for a keto breakfast, as they are low in net carbs and packed with fibre and healthy fats. To make chia seed pudding, simply mix together chia seeds, milk or plant-based milk, and your choice of sweetener or flavourings. Try adding cinnamon, vanilla extract, or cocoa powder for a delicious twist. Refrigerate the mixture overnight, and in the morning, you'll have a creamy, tasty breakfast ready to go.

Plain Greek yoghurt is a great base for a keto breakfast, as it is high in protein and low in carbs. Top your yoghurt with a variety of nuts and seeds, such as chopped almonds, walnuts, or pumpkin seeds, for a crunchy and satisfying breakfast. You can also add some low-carb fruit, such as berries, and a drizzle of honey or sugar-free syrup for sweetness.

Nut and Seed Milks

If you're looking for a dairy-free option, nut and seed milks can be a great addition to your keto breakfast. Almond milk, coconut milk, and macadamia milk are all low in carbs and can be used in cereals, smoothies, or coffee. You can even make your own nut or seed milk at home by blending your chosen nut or seed with water and straining the mixture through a cheesecloth or nut milk bag.

Smoothies and shakes

Keto-Friendly Double Chocolate Smoothie

This smoothie is high in fat and protein, thanks to the addition of avocado and coconut milk. It gets its chocolatey flavour from keto-friendly protein powder and cacao powder. This smoothie is a great way to start your day and will keep you feeling full and energised.

Chocolate Keto Protein Shake

Craving something sweet but want to stick to your keto diet? Try this chocolate protein shake, which gets its protein from almond milk, almond butter, chia seeds, and hemp seeds. It's a delicious and nutritious way to start your day, and will keep you feeling satisfied until lunch.

Coconut Berry Keto Smoothie

If you're looking for a fruity option, this coconut berry keto smoothie is a great choice. It's made with coconut milk and low-carb berries like raspberries, blackberries, or strawberries. You can also add a handful of baby spinach for an extra nutritional boost.

Low-Carb Keto Smoothie

For a more savoury option, try a low-carb keto smoothie made with avocado, almond milk, and cocoa powder. This smoothie is a great source of healthy fats and antioxidants. You can also add a touch of sweetness with a sugar-free sweetener.

Keto Pink Drink

Looking for something pretty in pink? The keto pink drink is a fun and tasty option. While the exact recipe is not available, a similar drink can be made with strawberries, coconut milk, and a sugar substitute.

Keto Smoothie Bowl

Why not turn your smoothie into a smoothie bowl? Simply blend your favourite keto-friendly ingredients, such as avocado, berries, and coconut milk, until smooth and creamy. Top with chopped nuts, seeds, or a sprinkle of cinnamon for a filling and nutritious breakfast.

Frequently asked questions