If you haven’t been living under a rock as of late, you’ve most likely heard about the keto diet. Keto philosophy advocates cutting carbs and placing an emphasis on protein and healthy fats for skyrocketing energy and lasting weight loss. And keto breakfast is equally as yummy.
For those of us who love our carbs, breakfast time is a potential time of sadness when considering going keto, as it means we’ll likely have to give up our waffles, pancakes, and monstrous bagels in favor of fare that is more befitting a caveman.
Benefits of eating keto breakfast
When you eat keto, your body is forced to break down stored fat for energy, resulting in increased energy and weight loss. Other benefits of eating keto include:
- Elimination of skin conditions such as acne, psoriasis, and eczema
- A reduction in the risk of cancer
- Improved heart health
- Improved brain function
- Lower risk of diabetes and high blood pressure
- Reduction in symptoms of menopause
- Reduction in chronic inflammatory conditions
With this laundry list of benefits toted by the many who have gone keto and haven’t looked back, surely we have the ability to make a few dietary changes in favor of better health and wellness. Designing the perfect keto breakfast can be simple and delicious with a few consistent changes that will turn into a lifestyle overhaul to be proud of. The following keto breakfast recipes are designed with you, the novice, in mind. If you are someone who is short on time, in need of a health tune-up, and just wanting something better for yourself, consider the keto breakfast to fill you up and keep you full all the way to lunchtime. Here are a few of our favorite keto breakfast recipes:
1. Taco breakfast skillet
If you are a sucker for some good Mexican fare, try this delicious dish for a hearty keto breakfast. Who says tacos can’t be eaten for breakfast?
1 pound ground beef
4 Tbsp taco seasoning
2/3 cup water
10 large eggs
1 1/2 cups shredded cheddar, divided
1/4 cup heavy cream
1 Roma tomato, diced
1 medium avocado, cubed
1/4 cup sliced black olives
2 sliced green onions
1/4 cup sour cream
1/4 cup salsa
1 jalapeno, diced and seeded
fresh cilantro for garnish
Brown the ground beef in a large skillet; drain. Add taco seasoning and water to the skillet, stir well to combine. Remove half the meat and set aside. Crack eggs into a large mixing bowl and add half the cheddar and cream; whisk well to combine. Preheat the oven to 375 degrees. Pour egg mixture over the meat mixture in skillet and transfer to the oven. Bake 30 minutes, or till eggs are set and the mixture is firm. Top “crust” with remaining beef. cheese, veggie toppings, sour cream and salsa, and garnish with cilantro. Serve warm.
2. Sausage breakfast sandwich
Who wants to mess with a complicated keto bread recipe early in the morning when you can prepare this delightful breakfast sandwich instead? For a lighter version, switch out the regular sausage for turkey, and sub some egg white in for the whole egg. Delicious!
2 sausage patties
1 Tbsp cream cheese
2 Tbsp grated sharp cheddar
1/4 avocado, sliced
1/4 tsp sriracha sauce
salt and pepper to taste
In a skillet over medium heat, cook sausage patties according to package directions. In a separate bowl, combine cream cheese and sharp cheddar; microwave till melted and smooth. Add sriracha and mix well. Scramble the egg into a small omelet, layer egg, cheese, and avocado between sausage patties.
One thing we missed terribly when converting to keto was a good bowl of oatmeal. With this recipe, we don’t miss the carbs, and we get all of the flavors to savor.
1/2 cup water
Two Tbsp hemp hearts
2 Tbsp almond flour
2 Tbsp shredded coconut
1 Tbsp flaxseed meal
1 Tbsp chia seeds
1/4 tsp granulated stevia or swerve sweetener
1/2 tsp pure vanilla extract
Add all ingredients to a large cereal bowl and microwave on high for two minutes. Stir in vanilla and serve with your favorite berries or fruit in limited quantities. Consider adding a dollop of sugar free whipped cream for an extra special morning treat.
4. Pulled pork hash
Breakfast is an excellent time for barbecue! With this hash, your taste buds will be singing with flavor, and you will not miss the carbs you’re not getting. This meal is filling, savory, and delicious.
2 Tbsp coconut oil or butter
1 turnip, diced
1/2 tsp paprika
1/4 tsp salt
1/4 tsp each garlic powder and black pepper
3 halved brussels sprouts
1 cup chopped kale
2 Tbsp chopped red onion
3 oz pulled pork
Heat oil in a large skillet. Add diced tulip, onion, and spices to the skillet, saute till vegetables are tender, about 3 minutes. Toss in the remaining vegetables to the skillet and cook till they soften to your liking. Add pulled pork and heat through. Make two divots in the hash mixture and crack in the eggs. Cover the skillet and cook for 4 minutes, or till the whites of the eggs are set. Serve immediately.
5. Cinnamon roll knots
Move over, Cinnabon…you’ve been replaced with a healthy and delicious keto breakfast option. With over 2 grams a piece, they are the perfect indulgent treat that will help you stay on track. Serve with warm cream cheese frosting if desired for a great Sunday morning breakfast snack.
96 grams almond flour
24 grams coconut flour
2 tsp xanthan gum
2 tsp baking powder
1/4 tsp kosher salt
2 tsp apple cider vinegar
1 egg, lightly beaten
5 tsp water, as needed
For the cinnamon:
14 grams butter
4 Tablespoons xylitol or other artificial sweeteners
2 tsp cinnamon, to taste
Cream cheese frosting:
30 grams cream cheese
14 grams butter, softened
2 Tablespoons powdered sugar substitute
1/2 tsp vanilla extract
pinch kosher salt
3 Tbsp almond milk
Preheat oven to 350 and line a baking tray with parchment paper. Add flours, xanthan gum, baking powder, and salt to food processor; pulse till combined. Pour in cider vinegar with the processor still running. When that has been thoroughly mixed, pour in the egg, then water. Stop mixing when the mixture forms a softball. The dough will be sticky to the touch.
Extract dough from the food processor and knead lightly in parchment paper. Allow dough to rest 10 minutes (or up to 5 days in the refrigerator).
Roll out dough between two pieces of parchment paper until you have a sheet that is approximately 10×10 inches. Brush dough with melted butter, then sprinkle with sugar mixture. Fold dough in half and cut into 8-10 strips with a pizza cutter. Twist and make into knots, place on parchment-lined baking tray.
Bake for 10 minutes, taking care not to overtake, as they could dry out. While knots are in the oven, assemble your cream cheese frosting drizzle and prepare to drizzle these beauties with warm frosting right out of the oven. Enjoy!
6. Sausage and egg breakfast bowl
If you are not privy to sausage, feel free to substitute ham, bacon, or even ground turkey to this savory bowl. This is one of our favorite keto breakfast recipes that we assemble together.
200 grams radishes
3.5 oz ground sausage
1/4 cup shredded cheddar cheese
1 large egg
1/4 tsp sea salt
1/4 tsp black pepper
Cook sausage in a skillet until browned and no longer pink. Remove from pan and set aside. Using the grease from the sausage in the pan, saute bite-sized pieces of radish until tender, about 8-12 minutes. Season with salt and pepper while cooking.
In a separate pan, cook your egg according to your preference. Layer your bowl with radishes, sausage, and egg, topping all with cheese. The warmth of the layers should melt your cheese before serving. Enjoy!
7. No egg breakfast bake with sausage and peppers
If eggs are not a favorite of yours, you can still enjoy this savory meal as one of your keto breakfast staples. Top with cheese of your choice for added depth and flavor.
A large chopped green pepper
1 large red bell pepper, chopped
1 1/2 tsp olive oil
salt and pepper to taste
pre-cooked sausage links (10-12 should be just fine)
1/2 cup grated cheese or cheese blend of your choice
Preheat oven to 450 degrees. Coat a medium-sized baking dish with non-stick cooking spray. Chop and prepare both peppers, put into a baking dish and toss with 1 tsp olive oil. Season with salt and pepper and bake for 20 minutes, or till peppers are tender.
While peppers are cooking, heat remaining oil in a skillet and brown sausages till heated through. Cut sausages into bite-sized pieces. Stir sausage into heated peppers and bake for 5-10 minutes more. Remove from oven, sprinkle cheese over casserole and bake again till cheese is melted and bubbly, about 3 minutes.
Serve hot or cold; it’s delicious anytime!
8. Meat bagel
Yes, you read that right. Cooking up ground pork into patty form and shaping it like a bagel is one way to get your sandwich fix without all the carbs. Serve layered with your favorite veggies and cheese for a delightful breakfast sandwich that you can vary anytime you wish.
1 1/2 onions, finely diced
1 Tbsp butter
2 pounds ground pork
1 tsp paprika
1 tsp salt
1/2 tsp ground pepper
Preheat oven to 400 degrees. Saute onions in butter till translucent and then add them to ground pork. In a bowl, add all ingredients to the meat, including onions, and mix well. Form meat into 6 portions, roll between your hands to form a ball. Flatten slightly and then make an indentation in the middle of the meat to make the patty resemble a bagel. Place each patty into a baking dish and bake for 40 minutes. Allow meat to cool; slice through and top with your favorite veggies such as lettuce, onion, tomato, avocado, and cheese.
9. Fluffy blueberry pancakes
You can have your cake…..and eat it too. These fluffy, delicious cakes are the perfect addition to your keto breakfast recipes collection; use whenever you have a craving for those days when you indulged in carbs. All the flavor with none of the health issues associated with carb overload.
1/2 cup almond flour
2 Tbsp coconut flour
1 tsp cinnamon
1/2 tsp baking powder
2 Tbsp granulated sweetener of choice
3 large eggs
1/4 cup almond milk or cream
1/4 cup fresh blueberries
Add all ingredients to a blender except blueberries, mix till thick batter forms. Pour batter into a large mixing bowl and stir in blueberries by hand. Let batter sit for 5-10 minutes. If it becomes too thick, thin it out by adding a little milk until you get the desired consistency.
Preheat a large, nonstick pan over medium heat. Add oil to the pan and coat well. Pour 1/4 cup of batter into the pan and cover immediately, cooking on the first side for 2-3 minutes. Flip and repeat.
Once cooked, serve immediately with sugar-free syrup or whipped cream and more fresh fruit. Leftovers, if you have any, can be frozen and warmed for subsequent breakfasts or snacks.
10. Steak and eggs
What is better than steak and eggs for breakfast? The perfect comfort keto breakfast, this will please every single member of your family and keep those morning snack monsters from raiding the refrigerator.
1 Tbsp butter
4 oz sirloin
1/2 avocado, sliced
Melt butter in a large skillet and fry your eggs to your liking. Season with salt and pepper. In a separate pan, cook your favorite cut of sirloin to desired doneness, seasoning with salt and pepper. Slice into bite-sized pieces, plate together with eggs and add sliced avocado for garnish. This decadent dish is perfect any time of day or night.
Keto is not meant to be a lifestyle of deprivation and dieting, it is solid nutritional advice based on supplying the body with healthy proteins and fats while eliminating sugar and carbs. Throwdown a couple of these breakfast options, and see if you don’t convert to our keto lifestyle. Bon Apetit!