Breakfasts For A Keto Diet

On keto, having a high-fat, low-carb breakfast will sustain you throughout your day, ensuring you’re less likely to binge eat or feel hungry. And this is why breakfast can arguably be classed as the most important meal of the day, as it fuels you from the morning until the evening.

So here are a variety of keto-friendly breakfast recipes you should consider and incorporate into your morning routine.

There will be recipes and instructions you can follow, but only take them as a guide and feel free to adjust the ingredient ratios and proportions to what suits you. Likewise, some meals may be higher in carbs, and adjusting some of the ingredients may lower that number.

1. Vegetable omelette

Ingredients: 4 eggs, 1/2 bell pepper, 1/2 onion

Instructions: Chop ½ bell pepper and ½ onion. Crack and whisk 4 eggs, along with the bell peppers and onions, in a bowl. Add the egg mixture to the pan, cook until set, fold, and serve.

Calories: 320kcal, Protein: 24g, Carbs: 10g, Fats: 22g

2. Avocado and plain omelette

Ingredients: 4 eggs, 1/2 avocado

Instructions: Crack and whisk 4 eggs, then add the egg mixture to the pan. Cook until set, fold, and serve with sliced avocado on the side.

Calories: 450kcal, Protein: 24g, Carbs: 6g, Fats: 36g

3. Cheese and mushroom omelette

Ingredients: 4 eggs, 1/4 cup cheddar cheese (full-fat, grated), 1/2 cup mushrooms

Instructions: Slice the mushrooms, then Sauté them in a pan until tender. Whisk 4 eggs in a bowl. Pour the eggs over the mushrooms and cook until almost set. Sprinkle grated cheddar cheese on top, let it melt, then fold the omelette and serve.

Calories: 520kcal, Protein: 37g, Carbs: 6, Fats: 38g

4. Spinach omelette

Ingredients: 4 Eggs, 1/2 cup spinach

Instructions: Wash and chop the spinach (if needed), then Sauté it briefly in a pan until wilted (about 1–2 minutes). Whisk 4 eggs, then pour the eggs over the spinach, cook until set, then fold and serve.

Calories: 320kcal, Protein: 25g, Carbs: 3g, Fats: 22g

Side with a handful of nuts if you wish

Why Eggs Work: The high protein content helps preserve muscle mass during fat loss, while the fats from eggs and avocado provide satiety.

5. Berry yoghurt bowl with Almonds

Ingredients: 1 cup Greek yoghurt (full-fat), 1/2 cup mixed berries, 10 almonds

Instructions: Add your Greek yoghurt in a bowl, then place the fruit on top, and almonds on top or the side.

Calories: 300kcal, Protein: 20g, Carbs: 15g, Fats: 15g

6. Classic chia pudding

Ingredients: 1 cup whole milk, 3 tbsp chia seeds, ½ cup mixed berries, 10 almonds

Instructions: Mix chia seeds and whole milk in a glass or jar and stir well. Cover and refrigerate for at least 5 hours or overnight until it thickens. Top with mixed berries and almonds before serving.

Calories: 420kcal, Protein: 13g, Carbs: 40g, Fats: 18g

Takeaway

Whenever you’re eating breakfast, always aim to include nuts or avocados, as these foods are high in fats, which will assist you on keto. If you're looking for something sweet, eat berries like blueberries, raspberries, strawberries and blackberries.

Eggs are a superfood, especially on the keto diet. They have a good balance of the nine essential amino acids, meaning that more can be absorbed and utilised, and it’s also high in healthy fats, supporting your production of ketones and fat loss. And this is why most of the breakfasts consist of eggs. Don't forget to add salt and pepper to your eggs for better taste.

Full-fat Greek yoghurt is a great breakfast that's rich in healthy fats. It is low in carbs and a reasonable source of healthy fats for the keto diet.

Chia seeds are high in fibre and omega-3 fatty acids, making them a great addition to any keto diet.

If you're looking for a keto diet plan, check my one out>>