Breakfast: The Unnecessary Keto Meal

Breakfast is often touted as the most important meal of the day, but for those on the keto diet, it can be the most challenging. The keto diet is a low-carb, high-fat, and moderate-protein eating plan that aims to put the body into a state of ketosis, where it burns stored fat for energy instead of carbohydrates. This means that many typical breakfast foods like oats, cereal, bread, yogurt, and fruit are off the menu. So, what's a keto dieter to do?

While it may seem like a challenge, there are plenty of delicious and satisfying breakfast options that fit within the keto diet. Eggs are a staple, and can be prepared in a variety of ways, from scrambled to fried to boiled. Bacon and other meats, such as sausage and ham, are also popular choices. Avocados are a quick and easy option, and can be enjoyed on their own or paired with eggs or meat. For those with a sweet tooth, there are keto-friendly pancakes, waffles, and smoothies made with low-carb ingredients and sweeteners.

With a little creativity and planning, sticking to the keto diet at breakfast time is definitely doable. So, if you're considering giving keto a try, don't let the thought of skipping out on your favourite breakfast foods deter you. There are plenty of tasty and satisfying options to keep you on track.

High-fat, high-protein breakfast options

Breakfast is often considered the most important meal of the day, but for those following a keto diet, it can be a challenge. The keto diet is a low-carb, high-fat, and moderate-protein diet, so finding breakfast options that fit the bill can be tricky. Here are some delicious and nutritious high-fat, high-protein breakfast ideas to get you started on your keto journey:

Egg-based dishes:

• Omelets: Try a spinach and cottage cheese omelet or a roasted radish and herb ricotta omelet.
• Frittatas: Veggie-packed frittatas or kale and goat cheese frittata cups are tasty options.
• Egg muffins: Sausage, mushroom, and spinach muffins or ham and cheese muffins are convenient grab-and-go options.
• Deviled eggs: Spice things up with everything bagel spice.

Meat and vegetable combinations:

• Bacon Gruyère egg bites: A delicious and custardy option inspired by Starbucks.
• Radish and turnip hash: A low-carb alternative to potato hash, with the option to add crumbled sausage.
• Cauliflower rice burrito bowls: Skip the beans and corn, and add chicken, steak, or a fried egg.
• Keto breakfast casserole: Italian sausage, broccoli rabe, and basil make for a tasty and impressive breakfast.

Sweet treats:

• Keto cinnamon rolls: Stretchy mozzarella adds a fluffy texture to these rolls.
• Keto chocolate-glazed donuts: Made with almond flour, these donuts are light and fluffy.
• Keto blueberry muffins: Packed with protein and fruit, these muffins are perfect for those craving a sweet breakfast.

Smoothies and shakes:

• Keto-friendly double chocolate smoothie: Avocado, coconut milk, and cacao powder create a creamy, high-fat, high-protein drink.
• Chocolate keto protein shake: Almond milk, almond butter, chia seeds, and hemp seeds provide energy and keep you full.

Bread alternatives:

• 90-second keto bread: A quick biscuit-like bread that pairs well with bacon and eggs.
• Avocado toast: Use low-carb bread made with almond flour and xanthan gum to keep it sliceable.

Remember, when following a keto diet, it's important to monitor your carb intake and focus on consuming moderate protein and high-fat foods. With these breakfast options, you can start your day with a delicious and keto-friendly meal.

Breakfast ideas for vegetarians

Breakfast is often regarded as the most important meal of the day, but for those on a keto diet, it can be a challenge. The keto diet is a low-carb, high-fat eating plan that aims to get the body into a state of ketosis, where it burns fat instead of carbohydrates for energy. This means that many typical breakfast foods, such as cereal, bread, and fruit, are off the menu. So, what can keto dieters eat for breakfast?

• Eggs are a great option as they are low in carbs and high in protein. Try them scrambled, fried, boiled, or made into an omelette or frittata.
• Meat and vegetables are also key components of a keto diet. Try a breakfast hash with radishes and turnips instead of potatoes, or a breakfast casserole with Italian sausage and broccoli rabe.
• For a sweet breakfast, try keto pancakes made with almond flour and lemon zest, or keto cinnamon rolls made with stretchy mozzarella.
• Smoothies can be a quick and easy breakfast option. Make sure to use keto-friendly ingredients such as avocado, coconut milk, and low-carb berries.
• If you're short on time, a keto bread or muffin made in the microwave can be a convenient option.

Now, here are some breakfast ideas for vegetarians:

First Course

• Fluffy Japanese pancakes with toppings such as butter, maple syrup, honey, fruit, or whipped cream.
• French breakfast pastries filled with chocolate, served with a cup of coffee.
• Kale, tomato, and poached egg on toast with feta cheese.
• Protein pancakes with banana, stacked with Greek yogurt, sliced bananas, and maple syrup.
• Carrot cake porridge with raisins, cinnamon, and nutmeg.

Second Course

• Easy huevos rancheros, a colourful and flavourful Mexican breakfast.
• Upside-down apple pancakes with a dollop of whipped cream and a sprinkling of cinnamon.
• A simple omelette with mature cheddar cheese.
• Fried egg Florentine toastie.
• Sesame, chocolate, and banana toast with tahini, sesame seeds, and chocolate.

Third Course

• Eggy cheese crumpets with cherry tomatoes and sliced avocado.
• Turmeric granola with yoghurt and fruit, or apple, cardamom, and stem ginger granola.
• Blueberry and banana power smoothie with tofu, served with toast or cereal.
• Vegan strawberry pancakes made with soy milk, soy yoghurt, and wholemeal spelt flour.
• Smoky beans and baked eggs with flatbreads or toast.

Dessert

• Griddled cornbread with devilled eggs and avocado.
• Poached eggs with broccoli, tomatoes, and wholemeal flatbread.
• Salted caramel cheesecake pancakes.
• Shakshuka with cannellini beans.
• Healthy apple crumble smoothie.

Quick breakfast recipes

Breakfast is often touted as the most important meal of the day, but for those on the keto diet, it can be the most challenging. The keto diet is a low-carb, high-fat eating plan that aims to get the body into a state of ketosis, where it burns fat instead of carbohydrates for fuel. This means that many standard breakfast foods, like cereal, oats, and bread, are off the menu. However, with a little creativity and some keto-friendly substitutions, it is possible to enjoy a quick and tasty breakfast that fits within the keto diet guidelines. Here are some ideas for quick keto breakfast recipes to get you started:

Bacon, Egg, and Cheese Roll-ups

This classic breakfast combination can be turned into a portable and satisfying meal by using the egg as a bun and filling it with bacon, cheddar, and avocado. This recipe is easy to customise, so feel free to add your favourite fillings.

Keto Breakfast Casserole

For a more impressive breakfast or brunch option, try this casserole dish that combines Italian sausage, broccoli rabe, and basil. Adding a pinch of nutmeg gives it a subtle, mysterious flavour that takes it to the next level.

Chocolate Keto Protein Shake

This shake is a great option if you're looking for something quick and easy to make in the morning. It's packed with almond milk, almond butter, chia seeds, and hemp seeds, providing you with energy and keeping you full all morning.

Cheesy Frico Fried Egg Tostadas

For fried egg lovers, this recipe takes your favourite breakfast to the next level. It features a base of crispy caramelised cheddar and pepper Jack cheese, topped with a zesty pico de gallo. It's a low-carb breakfast option that doesn't compromise on taste.

Keto Cinnamon Rolls

Although it may sound unusual, adding stretchy mozzarella to a cinnamon roll dough gives it a fluffy texture and makes it perfectly keto-friendly. These cinnamon rolls are sinfully delicious and will satisfy your sweet tooth in the morning.

Egg Muffins

Egg muffins are a fantastic option for meal prepping, as you can make a large batch at once and store them in the fridge for up to a week. They're a healthy breakfast option that you can easily grab on your way out the door.

Avocado Toast with Grated Egg

Avocado toast is a classic breakfast option, but to make it keto-friendly, use grated egg and avocado on 5-minute protein mug bread. This quick and easy breakfast will keep you full and satisfied all morning.

Keto Smoothie

A smoothie is a great on-the-go breakfast option, and you can make it keto-friendly by using raspberries, blackberries, and strawberries, which are lower in carbs than other fruits. Add some coconut milk and baby spinach for a nutritious and tasty breakfast.

90-Second Keto Bread

This quick keto bread recipe is similar to a mug cake version of a biscuit or an English muffin. Pair it with crispy bacon and an egg for a well-rounded and satisfying breakfast.

Veggie-Packed Frittata

A frittata is a great way to use up any low-carb vegetables you have in your crisper drawer. Stick to options like broccoli or greens, and be mindful of the amount of sweet vegetables like bell peppers that you use.

With these quick and easy keto breakfast recipes, you'll be well on your way to starting your day with a delicious and satisfying meal that fits within your dietary needs.

Breakfast drinks

Breakfast is often considered the most important meal of the day, but for those on the keto diet, it can be a challenge. The keto diet involves drastically reducing your carbohydrate intake and getting most of your calories from fat. This means that many typical breakfast foods, such as oats, cereal, bread, yogurt, and fruit, are off the menu. However, there are still plenty of delicious and nutritious breakfast options that fit within the keto diet.

One option is to make a keto smoothie, which can be a quick, easy, and refreshing breakfast choice. Smoothies can be made with low-carb and nutritious ingredients such as berries, avocado, spinach, almond butter, and coconut milk. For example, a strawberry zucchini chia smoothie or a triple berry avocado breakfast smoothie are both tasty and keto-friendly options.

If you're looking for something more savoury, there are plenty of keto-friendly breakfast recipes to choose from. Eggs are a great option, as they are low-carb and high-protein. You can make omelettes, frittatas, egg muffins, or even deviled eggs. You can also pair eggs with meat and vegetables, such as in a breakfast casserole or a veggie-packed frittata.

For those who crave something sweet in the morning, there are still keto-friendly options. Keto pancakes, muffins, and cinnamon rolls can be made with almond flour and sugar substitutes. You can also enjoy keto chocolate-glazed donuts or gluten-free Pop-Tarts.

In addition to these options, there are also keto-friendly drinks that can be enjoyed at breakfast. One popular choice is bulletproof coffee, which is made by blending coffee with grass-fed butter and MCT oil. This drink provides a boost of healthy fats and can help keep you feeling full and energised.

So, while breakfast may be considered the worst meal of the day for those on the keto diet due to the restriction on typical breakfast foods, there are still plenty of delicious and satisfying options to choose from. With a bit of creativity and planning, you can enjoy a variety of keto-friendly breakfast drinks and meals that fit within your dietary needs.

Breakfast on a budget

Breakfast is often touted as the most important meal of the day, but it can also be the most expensive, especially if you're following a keto diet. Here are some tips and tricks to make your keto breakfast both budget-friendly and delicious:

Plan and Stock Up

Planning and stocking up on versatile, budget-friendly ingredients are key to a successful keto breakfast without breaking the bank. Here are some cost-effective staples to keep in your kitchen:

• Eggs: They are a keto-friendly staple and can be prepared in a variety of ways, from scrambled to boiled, fried, or as an omelet.
• Bacon: A little bacon goes a long way in adding flavor and fat to your breakfast.
• Avocado: Avocados are a quick and nutritious option that can be enjoyed on their own or paired with eggs or cold cuts.
• Cheese: From feta to cheddar, parmesan to mozzarella, cheese adds protein and flavor to any meal.
• Cold Cuts: Having a selection of sliced meats like roast beef or prosciutto in your fridge allows for variety and quick meal preparation.

Budget-Friendly Keto Breakfast Ideas

• Classic Bacon and Eggs: This classic combination is a keto favorite and for a good reason. Fry up some bacon and eggs, and you've got a hearty breakfast.
• Scrambled Eggs in a Mug: If you're short on time, this is the perfect option. Simply scramble two eggs in a mug and microwave for a quick and easy breakfast.
• Avocado Toast: Try something different with avocado toast. Use keto-friendly bread or, for an even more budget-friendly option, scoop out the avocado and eat it with a spoon. Sprinkle with lemon juice or your favorite spices.
• Omelets: Get creative with your omelets by adding low-carb veggies like onions, mushrooms, spinach, or bell peppers. You can also include some cold cuts or cheese for extra flavor and protein.
• Frittatas: Frittatas are a great way to use up any leftover veggies in your crisper drawer. Stick to low-carb options like broccoli or greens, and be mindful of your sweet vegetable intake, such as bell peppers.
• Egg Muffins: These are perfect for meal prepping. Make a big batch at the beginning of the week, and you'll have breakfast ready to grab and go for up to 7 days.
• Keto Smoothies: Blend avocado with almond milk and cocoa powder for a creamy, keto-friendly smoothie. You can also add a handful of berries for extra flavor.
• Keto Porridge: For those cooler mornings, try making keto porridge. Use flaxseeds instead of oats and mix with coconut milk, cinnamon, butter, and a small handful of frozen blueberries.

Breakfast on the Go

If you're short on time in the mornings, preparing breakfast the night before or choosing portable options can be a lifesaver. Here are some ideas:

• Hard-boiled Eggs: Boil a batch of eggs at the beginning of the week, and you'll have a quick, protein-packed breakfast ready to go.
• Egg Muffins: As mentioned earlier, these are great for meal prep and can be easily eaten on the go.
• Keto Smoothies: Blend your breakfast and take it with you. Prepare your smoothie the night before, and you'll have a nutritious breakfast ready to grab from the fridge in the morning.
• Keto Bread: Make a loaf of keto bread over the weekend. In the mornings, simply toast a slice and top it with cream cheese or avocado for a quick and filling breakfast.

Final Thoughts

Eating keto on a budget is all about planning, stocking up on versatile ingredients, and getting creative with your meals. With these tips and recipe ideas, you can enjoy a delicious and budget-friendly keto breakfast every day.

Frequently asked questions