Brenda Khan
Breakfast is an important meal for many people, but what do you eat when you're on a keto diet? There are plenty of quick and easy options to choose from, such as eggs, omelets, frittatas, and egg muffins. If you're feeling creative, you can make keto pancakes with almond flour or cream cheese, or even keto donuts with almond flour and a chocolate glaze. For a more savoury option, try a keto hash brown made with riced cauliflower or keto chicken and waffles. If you're really short on time, a keto smoothie with avocado, almond milk, and cocoa powder can be a tasty and nutritious option.
| Characteristics | Values |
|---|---|
| Meals | Frittatas, omelettes, egg muffins, egg cups, keto pancakes, keto waffles, keto donuts, keto muffins, keto pizza, keto chicken, keto hash browns, keto bread, keto porridge, keto granola, keto smoothies, keto cookies, keto fat bombs |
| Ingredients | Eggs, avocado, almond milk, cocoa powder, meat, poultry, olive oil, nuts, cheese, spinach, mushrooms, onions, garlic, bell peppers, berries, blackberries, raspberries, star fruit, cinnamon, butter, grapeseed oil, blueberries, zucchini, mozzarella, macadamia nuts, pecans, vanilla extract, turkey bacon, flaxseeds, coconut milk, cauliflower, cheddar, arrowroot starch, avocado oil, lemon zest, almond flour, cream cheese, heavy cream, full-fat cheese, tomatoes, leeks, salsa, ground almonds, coriander, cherry tomatoes, tea, collagen powder, coconut oil, butter, artificial sweetener, cream |
| Nutritional Values | High-fat, low-carb, moderate protein, sugar-free, gluten-free, fibre-rich |
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Keto-friendly breakfast sandwiches
A keto breakfast sandwich is a great option for a quick, tasty, and filling breakfast. The key to keeping it keto-friendly is to use low-carb bread or, alternatively, to skip the bread altogether.
One option for a keto breakfast sandwich is to use keto-friendly bread. You can make this yourself using ingredients such as coconut flour, egg, and butter. You can also add baking powder to make the bread fluffier. Microwave the ingredients for around 90 seconds, slice the bread in half, and toast the slices in a skillet. Fill your sandwich with cheese, ham, and a fried egg. You can also add toppings such as avocado, spinach, tomato, or jalapenos.
If you don't want to make your own bread, you can buy keto-friendly bread. For example, you could use keto English muffins or cloud bread. You could also use almond flour bread, which is lower in net carbs.
Alternatively, you can skip the bread altogether. One option for a breadless keto breakfast sandwich is to use a pepper ring to contain the egg. You can then fill your sandwich with cheese, ham, and toppings such as avocado, spinach, tomato, or jalapenos. Another option is to use a mason jar ring to create a perfect circular egg. Fill your sandwich with cheese, ham, and toppings such as avocado, lettuce, green onions, and sriracha.
Keto breakfast sandwiches are a great option for meal prep. You can make a batch of sandwiches and store them in the fridge, wrapped in plastic wrap, for 1-2 days. You can also freeze them for longer-term storage.
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Chia pudding
The basic recipe is simple: mix two tablespoons of chia seeds with half a cup of plant milk (almond or coconut milk for keto). You can also add a sweetener of your choice, although some prefer to use vanilla extract instead. If you want to add a sweetener, make sure it is a low-carb option. Stir the mixture very well and put it in the fridge overnight to thicken. Chia seeds are a great thickening agent, so feel free to add more to reach your desired consistency.
You can also get creative with toppings and add-ins to customize your pudding. Try crushed walnuts, hazelnuts, pecans, or almonds—toasting them first for extra flavor. Coconut chips or seeds (hemp seeds, pumpkin seeds, sesame seeds) are also tasty options. For a richer, creamier pudding, replace the yoghurt with coconut cream and add MCT oil for an additional fat boost.
If you want to make chocolate chia pudding, simply add cocoa powder or melt dark chocolate to mix into your pudding. You can also add berries or almond butter for a different flavor profile. The possibilities are endless!
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Egg cups
Ingredients:
- Eggs
- Ham or prosciutto
- Shredded cheese
- Salt and pepper
- Non-stick cooking spray
Instructions:
- Preheat your oven to 400 degrees Fahrenheit.
- Grease a muffin tin with non-stick cooking spray or line it with silicone liners.
- Cut each slice of ham or prosciutto in half and lay each half into the cavities of the muffin tin.
- Sprinkle shredded cheese on top of each slice of meat.
- Crack an egg into each cavity.
- Season with salt and pepper to taste.
- Bake for 10-15 minutes, or until the eggs are set.
- Allow to cool slightly before serving.
You can easily customize your egg cups by adding different ingredients such as vegetables, sausage, bacon, or other types of cheese. For example, you can add spinach, mushrooms, tomatoes, or zucchini to your egg cups. You can also experiment with different seasonings like garlic powder, Italian seasoning, or Cayenne pepper.
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Keto smoothies
- Triple Berry Keto Smoothie: This smoothie combines strawberries, blueberries, and raspberries, which are lower in carbs than other fruits, with zucchini and chia seeds. It offers 9 grams of net carbs and is filling enough for breakfast.
- Keto Chocolate Smoothie: This smoothie is perfect for chocolate lovers. It includes almond butter, ice, chocolate whey protein, and unsweetened almond milk. You can also add avocado, spinach, and cashews for a healthy shake.
- Caramel and Peanut Butter Keto Shake: This shake is a delicious and creamy option, perfect for a quick breakfast or a post-workout refuel.
- Keto Strawberry and Avocado Smoothie: This smoothie is a great option if you're looking for a keto breakfast without meat or eggs. The avocado adds healthy fats and a creamier texture.
- Green Smoothie: This refreshing smoothie includes kale leaves, lemon, avocado, cucumber, almond butter, and unsweetened almond milk. The lemon adds a zingy, citrusy flavour.
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Waffles
To make keto-friendly waffles, start by heating your waffle maker. In a bowl, whisk together the eggs, vanilla extract, a sweetener such as stevia, and milk. You can substitute whole milk with heavy cream or canned coconut milk. Gradually add the almond flour and mix until the batter is smooth. If the batter seems too thick, you can add a little more milk or water. You can also add a pinch of kosher salt and baking soda. Grease your waffle maker with melted butter, pour in the batter, and cook until golden brown.
These waffles can be served immediately with toppings such as butter, syrup, blueberries, or chocolate chips. They can also be frozen and reheated in a toaster for a quick breakfast option.
If you're looking for a denser waffle, you can use more almond flour, and if you want to add a hint of spice, you can include cinnamon in the batter. You can also get creative with toppings and make blueberry syrup or add strawberries for a fruity twist.
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Frequently asked questions
There are several quick and easy keto breakfast options, including scrambled eggs with tomatoes and spinach, omelets with low-carb vegetables, avocado toast, and keto pancakes made with almond flour or cream cheese.
Yes, if you're not a fan of eggs, you can try keto-friendly options like avocado toast, cottage cheese with garlic and pepper, keto smoothies, or leftover meats such as ribeye or carnitas.
For those with a sweet tooth, there are keto-friendly donuts made with almond flour and glazed with chocolate, keto chocolate muffins, and keto pancakes sweetened with lemon zest.
Yes, you can substitute almond flour or ground macadamia/pecan nuts for wheat flour in bread or pancake recipes. For a potato substitute in hash browns, use riced cauliflower with garlic powder, onion powder, and cheese.
To increase your protein intake at breakfast, consider options like frittatas, egg muffins, or a combination of eggs, spinach, and leeks. You can also add proteins like bacon, sausage, or ham to your omelets or scrambled eggs.
