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 could be arguably 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 ingredients 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. Eggs
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.
Use full-fat butter or olive oil to fry.
Vegetable omelette
Ingredients: Eggs, bell peppers, onions (red or yellow)
Instructions
Pour your oil into the pan on medium to high heat. Then dice your opinions and peppers then pour them in the pan. Then crack 3 eggs, add salt and pepper for taste, beat them well then add them to the pan on top of the vegetables. Soon after when the edges of the omelette have solidified, fold the nearly cooked omelette or flip it if you can, then after it’s done put it on a plate and enjoy. *Reduce the heat of the pan if necessary.
Carbs: ~7g
Fats: ~31g
Protein: ~21g
Avocado and plain omelette
Ingredients: Eggs, avocado
Instructions
Pour your oil into the pan on medium to high heat. Then crack 2 eggs, add salt and pepper for taste, beat them well, then add them to the pan. Soon after when the edges of the omelette have solidified, fold the nearly cooked omelette or flip it if you can, then after it’s done put it on a plate and enjoy. *Reduce the heat of the pan if necessary. Then slice some avocados on the side and that’s your meal!
Carbs: ~7g
Fats: ~35g
Protein: ~14g
Boiled eggs and sliced avocados
Ingredients: Eggs, avocado
Instructions
On medium/high heat, pour enough water into a pot so that the eggs are completely submerged (you can boil the water to speed up the process). After the water has boiled, carefully place two eggs in with a spoon, and then wait for 12-15 minutes, turn the fire off and crack your eggs straight away if you wish. Then slice avocados on the side of the eggs or take the seed out of the avocado and place a boiled egg in there, and then eat the other one on the side.
Carbs: ~13g
Fats: ~32g
Protein: ~15g
Cheese and mushroom omelette
Ingredients: Eggs, cheddar cheese (full-fat, grated), mushrooms
Instructions
First, cut your preferred quantity of mushrooms, then add oil to the pan on medium/high heat and pour your mushrooms into the pan (allow the mushrooms to release their moisture). After they’ve cooked pour them into a separate bow. Pour oil onto the pan, then crack 3 eggs, add salt and pepper for taste, then beat them well and pour them into the pan. Let them sit for a minute in the pan, and tilt the pan slightly to allow the uncooked egg mixture to flow, also lift the cooked egg edges to further allow the uncooked egg mixture to flow. After some time when the egg has cooked a built, add your grated cheddar cheese and then your mushrooms on top, then fold the omelette, serve and enjoy!
Carbs: ~5g
Fats: ~38g
Protein: ~28g
Egg and bacon omelette
Ingredients: Eggs, bacon
Instructions
First, slice your bacon into small strips (use your preferred amount). Then, crack 3 eggs, add salt and pepper for taste and beat them well. Add oil to your pan on medium/high heat, then add in your chopped bacon, wait for it to turn golden brown (for at least 5 minutes), then pour your eggs into the pan. Let the eggs sit for 2 minutes, then tilt the pan slightly to allow the uncooked egg mixture to flow, also lift the cooked egg edges to further allow the uncooked egg mixture to flow. Then when it’s cooked, serve it and enjoy!
Carbs: ~2g
Fats: ~56g
Protein: ~30g
Spinach omelette
Ingredients: Eggs, spinach
Instructions
First, crack 3 eggs, and salt and pepper for taste, beat them well for a smooth consistency then leave them in the bowl. Then take your preferred amount of spinach, hold them together and chop them. Chop them again sideways. Then cut half an onion into small pieces. Add oil to your pan and on medium/high heat, add your onions and then your spinach on top (you want to saute your vegetables so don’t cook them for too long so they turn brown). After they’ve been sauteed, pour them into a separate plate, then add some more oil and pour your egg mixture into the pan. After a minute of the eggs sitting, add the spinach and onions to half of the omelette. Then after a few minutes (when you’ve seen the egg has nearly cooked), fold the omelette and leave it for 1-2 minutes. Then serve it and dig in!
Carbs: ~7g
Fats: ~29g
Protein: ~20g
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.
2. Greek Yoghurt
Greek yoghurt can be used to make many recipes, from smoothies to puddings. It is low in carbs and a reasonable source of healthy fats for the keto diet.
Berry yoghurt bowl
Ingredients: Greek yoghurt (full-fat), berries (pick at least 2: blueberries, raspberries, strawberries, blackberries)
Instructions
Add your amount of Greek yoghurt into a bowl, then add a handful of berries on top.
Carbs: ~18g
Fats: ~4g
Protein: ~18g
Dried apricots & almond bowl
Ingredients: Greek yoghurt (full-fat), apricots, almonds
Instructions
Add your amount of Greek yoghurt into a bowl, then add your dried apricots on top. Have a handful of almonds on the side.
Carbs: ~30g
Fats: ~18g
Protein: ~22g
Apple, cinnamon & walnut bowl
Greek yoghurt mixed with berries provides a sweet yet low-calorie breakfast option packed with protein and antioxidants.
Ingredients: Greek yoghurt (full-fat), apples, cinnamon, walnuts
Instructions
Add your amount of Greek yoghurt into a bowl, then slice an apple and add it, sprinkle some cinnamon on top then have a handful of walnuts on the side.
Carbs: ~35g
Fats: ~22g
Protein: ~20g
Why Berry Yogurt Bowls Work: The combination of protein and fibre from the berries helps to keep hunger at bay, while the natural sweetness satisfies your morning cravings.
3. Chia Pudding
Chia seeds are high in fibre and omega-3 fatty acids, making them a great addition to any keto diet. However, you must abstain from sweeteners, and only limit yourself to maple syrup in small quantities.
Although I’ll put whole milk as the liquid in the ingredients, you can also use almond milk, but you should limit your choices to those two milks only.
Classic chia pudding
You should use a glass or a jar.
Ingredients: Milk (whole), chia seeds, berries (pick at least 2: blueberries, raspberries, strawberries, blackberries), maple syrup
Instructions
Add 2 tablespoons of chia seeds into a jar, then add 1/2 cup of milk. Then add your desired quantity of maple syrup (not too much), and mix it very well. Mix for a minute, wait a minute, then mix for another minute (you can use a fork to separate the seeds). Cover it, then leave it in the fridge for at least four hours (it’s best to prepare it the night before so it can sit overnight). Then when they’re ready, add a variety of berries and enjoy! *They should have a pudding texture when they’re ready
Carbs: ~40g (make sure you add a little maple syrup to bring this down)
Fats: ~13g
Protein: ~9g
Raspberry vanilla
Ingredients: Milk (whole), vanilla extract, raspberries
Instructions
First, begin making the “raspberry milk” by blending a handful of raspberries, 3/4 cup of milk, a tablespoon of maple syrup and a teaspoon of vanilla extract. Then pour the liquid into a glass, add 2 1/2 tablespoons of chia seeds and mix thoroughly; mix it for a minute with a spoon, wait minute, then mix it again for a minute with a fork. Place it in the fridge covered for at least 4 hours (ideally overnight). When it’s ready, indulge in it!
Carbs: ~59g
Fats: ~21g
Protein: ~16g
Apple pie
Ingredients: Milk (whole), apples, cinnamon, maple syrup (in small quantities)
Instructions
Chop 1/2 an apple into small pieces. Then in a jar, pour 1 cup of milk, 3 tablespoons of chia seeds, a tablespoon of maple syrup and 1/2 a teaspoon of cinnamon. Pour your apples on top, close the jar, and then shake it for 20 seconds. Let it sit in the fridge for 4 hours or overnight, then when it’s ready, enjoy!
Carbs: ~52g
Fats: ~14g
Protein: ~14g
Why Chia Pudding Works: Chia seeds absorb liquid and expand, helping you feel full with a relatively low-calorie intake. The fibre content also supports digestive health.
4. Smoothies
Smoothies are easy to consume and can be effective for keto when you watch your ingredients.
Although I’ll put whole milk as the liquid in the ingredients, you can also use almond milk, but you should limit your choices to those two milks only. Add ice cubes if you wish.
Berry blast smoothie
Ingredients: Greek yoghurt (full-fat), milk (whole), berries (pick at least 2: blueberries, raspberries, strawberries, blackberries)
Instructions
Add a cup of milk, 3 tablespoons of Greek yoghurt and a handful each of blueberries, raspberries and strawberries. Blend and enjoy!
Carbs: ~51g
Fats: ~10g
Protein: ~16g
Mango & passion fruit smoothie
Ingredients: Greek yoghurt (full-fat), milk (whole), passion fruits, mangos, lime
Instructions
First, chop and peel a sizeable piece of mango (100g) into pieces, then add it to your blender. Then Add a cup of milk and 2 tablespoons of Greek yoghurt. Squeeze the juice from half a lime on top, then scoop the pulp of 2 passion fruits and add it to the blender and blend, then serve.
Carbs: ~54g
Fats: ~10g
Protein: ~16g
Cucumber smoothie
Ingredients: Milk (whole), cucumber, pineapple (fresh), spinach, lime/lemon
Instructions
Pour 1 1/2 cups of milk into a blender, then slice a cup of cucumber into thin slices, then add a cup of chopped pineapples, a handful of spinach chopped in smaller pieces, and then squeeze the juice of half a lemon on top and blend. Enjoy!
Carbs: ~47g
Fats: ~12g
Protein: ~15g
Spinach mango smoothie
Ingredients: Greek yoghurt (full-fat), milk (whole), mangos (chunks), spinach
Instructions
Chop 1 1/2 cups of spinach into smaller pieces and add it to the blender. Then add a cup of chopped mango chunks, 2 tablespoons of Greek yoghurt, and then a cup of milk, blend and serve.
Carbs: ~41g
Fats: ~13g
Protein: ~15g
Takeaway
Some breakfast meals you read may have higher carbs than others, so if you want to keep your carb numbers low no matter if the carb is low-GI or not, pick the meals with the lowest carbs. But some of the meals that may have more carbs may be fine for keto, as most of the carbs come from low-GI fruits like berries.
Whenever you’re eating breakfast, always aim to include nuts or avocadoes, as these foods are high in fats which will assist you on keto. And you should avoid sweeteners but if you have to use one, use maple syrup in small quantities.
However, lunch isn’t the only meal you’ll be eating so here are some keto-friendly lunch and dinner recipes you should consider making: 15 Weight Loss Dinner Recipes to Make
Also, check out my keto diet plan and download the free samples to see what it looks like.