Following a ketogenic diet doesn't mean you should skimp on a delicious breakfast or eat the same thing every day. In fact, Atkins’ take on keto diets emphasize optimal amounts of protein, healthy fats, and low-carb foods. Since they don’t require strict monitoring like classic keto diets do, you’ll have more food options to choose from and enjoy. If you're looking for some creative low carb breakfast ideas, you've come to the right place. From sweet to savory, many of these recipes recreate the carb-rich breakfast options you know and love-but with low carb, high-protein, and high-fat ingredients instead.
Keto Breakfast Smoothies: A Quick Start
For those who prefer a sweet start to their day or need a breakfast that's ready in minutes, keto breakfast smoothies are an excellent choice. These can be easily customized and are packed with nutrients.
- Raspberry Smoothie: Creamy, delicious, and packed with vitamin C, this raspberry smoothie has everything you want and need in a breakfast smoothie. Just throw everything in a blender for a quick keto breakfast that’s ready in minutes.
- Strawberry Cocoa Smoothie: This dessert-like smoothie recipe is perfect for those who prefer a sweet start to their day. Blended with strawberries and cocoa powder, this keto breakfast smoothie is quick and easy to make.
- Green Smoothie: Get a serving of vegetables in this delicious, creamy green shake. Made with whey protein and a full cup of spinach, this keto breakfast shake can keep you full all morning.
- Antioxidant Smoothie: This nutritious smoothie is packed with antioxidants, protein, and fiber for a well-balanced keto breakfast you’ll enjoy. Just blend and go for a delicious meal you’re bound to make again and again.
- Peanut Butter Chocolate Smoothie: If you’re a fan of the peanut butter and chocolate combo, this recipe is for you. High in protein, low in carbs, and ready in minutes, this creamy smoothie is a recipe for perfection.
- Lemon Vanilla Smoothie: In need of a little zest in your life? This keto breakfast shake has just what you’re looking for. Lemon, vanilla protein powder, and coconut milk make up this flavorful smoothie that’s ready to enjoy in minutes.
Egg-cellent Keto Breakfast Recipes
Eggs are a cornerstone of the keto diet, versatile and packed with protein. Here are some easy keto breakfast recipes with eggs:
- Southwestern Scramble: If you love the flavors of the Southwest, this keto breakfast recipe is for you. Made with four large eggs, shredded cheddar cheese, bacon, and green chili peppers, this meal is bursting with flavor and can be made in just 20 minutes.
- Bell Pepper Rings with Eggs: These baked stuffed peppers are perfect for a healthy, low carb breakfast and only take 10 minutes to make. Just slice a bell pepper into rings and load your eggs and cheese for a delicious start to your day.
- Cheesy Scrambled Eggs: Enjoy a delicious plate full of cheesy scrambled eggs is less than 10 minutes. This lazy keto breakfast is packed with protein and will leave you satisfied.
- Microwave Mug Eggs: If you’re looking for a meal that you can prep, cook, and clean up quickly, this is it. Just toss the ingredients into a microwave safe coffee mug for a simple keto breakfast recipe that comes together in a matter of minutes.
- Bacon and Avocado Eggs: This recipe is packed with protein and only takes 15 minutes to make. Just throw your eggs and bacon on a pan, then top with fresh avocado and salsa.
- Hard-boiled Eggs: This is the simplest of keto breakfast ideas. Hard-boiled eggs are naturally low in carbs with 1 gram per egg. In the kitchen, it's important to start with something simple, like how to cook hard-boiled eggs. You can use this egg recipe in plenty of dishes, or eat them plain for a quick protein fix. 1 egg: 75 calories, 5g fat (2g saturated fat), 213mg cholesterol, 63mg sodium, 1g carbohydrate (1g sugars, 0 fiber), 6g protein.
- Muffin-Tin Scrambled Eggs: Schedule some meal prep time this weekend to whip up a batch of muffin-tin scrambled eggs. This keto breakfast freezes well, so feel free to double the recipe. I made these one year at Christmas as a way to save time, and they were a big hit. I have to make a large batch because my husband and boys can polish them off in a short amount of time. These also freeze very well, if there are any left! 1 egg cup: 88 calories, 6g fat (2g saturated fat), 190mg cholesterol, 257mg sodium, 1g carbohydrate (0 sugars, 0 fiber), 8g protein.
Keto Breakfast Casseroles: Make-Ahead Convenience
Keto breakfast casseroles are perfect for meal prepping and feeding a crowd. They combine protein, fats, and veggies into one convenient dish.
- Sweet Keto Breakfast Casserole: This keto breakfast casserole will satisfy your sweet cravings. While this recipe takes a bit longer than the others, it’s certainly worth the wait!
- Crustless Quiche: There’s nothing more heavenly than a quiche, and a crustless one offers all the rich and creamy goodness you crave with less carbs. Bake this amazing keto breakfast recipe in just 30 minutes.
- Swiss Chard Casserole: Not sure what to do with Swiss chard? Mix it in a bowl with some cheese and spinach for a delicious keto breakfast you can cook in 40 minutes.
- Green Chile Casserole: This easy keto breakfast offers a flavor fusion of green chiles, cheese, and eggs that’ll leave you satisfied. Simply mix all the ingredients together and let them bake for 45 minutes.
- Hearty Skillet Casserole: This hearty keto breakfast recipe will leave you feeling full. It’s packed with protein and only has 2.6g net carbs. Mix the ingredients in a skillet and cook for a few minutes before topping with cheese and broiling.
- Bacon, Sausage, Zucchini, and Red Pepper Casserole: Start your day with this high-protein, low-carb, keto-friendly breakfast casserole. Stuffed with ingredients like bacon, sausage, zucchini, red peppers and Gruyere cheese, it’s a meal brimming with big flavors. This has to be one of our favorite keto breakfast ideas. The casserole is loaded with two kinds of protein-rich meat, low-carb vegetables and plenty of cheesy goodness.
- Eggs Florentine Casserole: For our Christmas brunch, I make this variation on a classic eggs Florentine recipe, adding sausage and spinach to make a snappy casserole. Sometimes I mix in fresh peppers or green chiles, so play with it. 1 piece: 271 calories, 20g fat (9g saturated fat), 226mg cholesterol, 344mg sodium, 6g carbohydrate (4g sugars, 1g fiber), 16g protein. This classic eggs Florentine recipe combines sausage and spinach to make a delightful casserole. Replace the milk with 1 cup water and 1 cup heavy cream to keep the recipe keto-friendly. The egg bake keeps in the refrigerator for three or four days or in the freezer for up to three months.
Freezing and Reheating Keto Breakfast Casseroles
- Prepare and bake as directed.
- Allow to cool completely.
- Cut into portions or freeze the entire casserole.
- Package portions in airtight containers or freezer-safe bags.
- Cover the entire casserole with an airtight lid.
- Lasts in the freezer for up to 3 months.
- To reheat, thaw overnight in the fridge.
- Reheat the entire casserole at 350°F (180°C) for 15-20 minutes.
- Reheat individual portions in the oven for 8-10 minutes or in the microwave for 2-3 minutes.
Keto Breakfast without Eggs
For those who aren't fans of eggs, here are some keto breakfast options that don't include them:
Read also: Satisfying Keto Breakfast Ideas
- Cucumber and Smoked Salmon Rolls: Get your protein and veggies on with this easy to make keto breakfast recipe. All you need is three ingredients and five minutes to complete this delicious recipe. This simple keto breakfast recipe comes together in five minutes and doesn’t require any cook time. Just cut thin strips of cucumber and then line them with smoked salmon and cream cheese before rolling them up.
Other Keto Breakfast Ideas
- Keto English Muffins: Make these keto English muffins easily in the microwave for a health-conscious, last-minute breakfast. Just pull out a ramekin, your favorite jelly and the toaster, and you'll have a delicious from-scratch breakfast in no time. You can still enjoy your morning toast when following the keto diet. These English muffins still contain all the nooks and crannies you’ve come to love.
- Bacon Egg Cups: These adorable bacon egg cups are a fresh take on the classic breakfast combo. I originally baked these, but they're amazing in the air fryer-no need to heat up the oven! If your bacon is already cooked, this simple breakfast is ready after only 15 minutes. Use small ramekins for a beautiful and simple presentation.
- Cheese Waffles (Chaffles): Enjoy these cheese waffles as a scrumptious low-carb lunch, breakfast or snack! Try topping them with avocado and tomato, hummus and veggies, or use the chaffles in place of bread for a BLT. Chaffles, or egg and cheese waffles, are a keto dieter’s dream breakfast. They have all the crisp and fluffy texture of a classic waffle without all the flour and sugar.
- Almond Flour Biscuits with Sausage: If you're craving serious comfort food, this sammy is for you. The keto-friendly breakfast of homemade biscuits and turkey sausage checks all the boxes! If you thought that following the keto diet meant kissing biscuits goodbye, we have good news for you! These almond flour biscuits are the perfect base for a blend of eggs, cheese and turkey sausage.
- Avocado and Crab Boats: These boats are wonderful with tortilla chips, beans or rice. You can also cover them, pack them on ice, and take them to a picnic or potluck. Straight from the oven or cold, they're always delicious. 1 filled avocado half: 325 calories, 28g fat (6g saturated fat), 57mg cholesterol, 427mg sodium, 8g carbohydrate (0 sugars, 6g fiber), 13g protein. Okay, this avocado and crab breakfast has a couple of steps, but I promise it’s worth the effort!
- Bacon-Wrapped Avocado Wedges: We all know almost everything is improved with bacon, and avocado is no exception. Since it's made in an air fryer, this appetizer is one to remember. It will definitely impress your friends! Bacon-wrapped avocado wedges dipped in Sriracha and mayo are quick to prepare, and you won’t believe …
- Nutty Granola: This my favorite on-the-go breakfast treat. A handful sprinkled on full-fat, plain yogurt makes a fantastic keto-friendly treat that will keep you satisfied all morning. It's a great evening snack too. Delicious and packed with heart-healthy nutrients, what could be better? Vary the nuts and seeds if you prefer. You can also use erythritol sweetener in place of the stevia. Sprinkle a handful of this nutty granola over yogurt for breakfast or enjoy a handful as a keto snack. Feel free to skip the sugar substitute when making it.
Make-Ahead Keto Breakfast Bowls
Make ahead keto breakfast bowls with sausage, eggs, and cheese on a bed of roasted cauliflower. Make ahead keto breakfast bowls with sausage, eggs, and cheese on a bed of roasted cauliflower. Make your busy mornings easier with a hearty breakfast that’s ready to go when you are! Most freezable breakfast bowl recipes use potatoes for the base. Obviously that’s not an option for me, or for you. So I used the classic potato replacement: cauliflower. I decided to roast the cauliflower first, to help remove moisture and to amp up the flavor. I froze them for a few days, and I was so pleased with how well they reheated. I was worried that the cauliflower might release too much moisture and the eggs would get over-cooked. Thankfully, my fears were unfounded. One thing you need to consider carefully when making these breakfast bowls is the containers in which you store them. They need to be both freezer and microwave-safe.
I used some reusable glass containers with tight-fitting lids. They’re great for sustainability, but you can’t go straight from freezer to microwave with them. A few other options include disposable bamboo bowls, which can be composted after use, or compostable paper plates. Both of these can go straight from the freezer to the microwave, but they’re obviously not as sturdy. I don’t recommend plastic containers for this, even if they are PBA free.
How to Prepare Keto Breakfast Bowls:
- Roast the cauliflower. You can really pre-cook the cauliflower in any way you like but I think roasting brings out the best flavor. It also helps reduce the moisture when you re-heat the bowls.
- Use pre-cooked sausage. This helps save time as pre-cooked breakfast sausage only needs to be heated through quickly.
- Scramble the eggs over low heat. Scrambled eggs should always be cooked slowly over low heat so that they don’t dry out too quickly.
- Layer the ingredients. Whatever contain you choose should be large enough to layer the cauliflower, sausage, egg, and cheese. My glass containers were a bit too large for this purpose, to be honest.
- Cover tightly to reduce the chance of freezer burn.
- Freeze or refrigerate. If you think you will use all the bowls within 5 days, you can simply refrigerate. Any longer than that and they should be frozen.
Ingredients
- 1 large head cauliflower, cut into florets
- 2 tablespoons olive oil
- Salt and pepper to taste
- 1 pound pre-cooked breakfast sausage, sliced
- 8 large eggs
- ¼ cup heavy whipping cream
- 2 tablespoons butter
- ¼ cup chopped green onions
- 1 ½ cups shredded cheddar cheese
Instructions
- Preheat the oven to 400F and spread the cauliflower out on a rimmed baking sheet. Drizzle with the oil and sprinkle with salt and pepper. Toss to combine.
- Bake 15 to 20 minutes, until roasted to your liking. In the last 5 minutes or so, add the sausage to the pan to warm through.
- In a large bowl, whisk the eggs with the heavy whipping cream until well combined.
- Melt the butter in a large skillet over medium low heat. Add the egg mixture and let sit two minutes, then use a rubber spatula to scrape the eggs from the edges of the pan towards the center, turning and mixing lightly to scramble. When the eggs are just cooked through, remove from heat and sprinkle with salt and pepper.
- Divide the cauliflower among four freezer safe and microwave safe containers. Then top with the sausage, eggs, and green onions. Finally top each with the cheese.
- Let come to room temperature if hot, then cover and freeze for up to two weeks or refrigerate for up to 5 days.
To Reheat from Frozen
- Remove the cover from the container.
- Microwave on 50% power for 2 to 3 minutes, then stir and continue to microwave until heated through.
Freezable Low Carb Breakfast Burritos
Make this freezable low carb breakfast burrito recipe in minutes for a delicious and quick keto breakfast on the go. Each breakfast burrito only has 2.3g net carbs and it’s so simple to make. I used my egg wrap idea from a turkey wrap recipe and it was perfect. This burrito is alike an inside out omelet. It only takes minutes to make and it’s freezable. Eggs are so great from making low carb wraps or tortillas. I have also used them as noodles. This is a really simple recipe. For the filling of this breakfast burrito I used red onion, peppers, spinach and breakfast sausage. I could eat the filling as is it’s so yummy to me. And then the wrap is just an egg.
How to Prepare Freezable Low Carb Breakfast Burritos:
- First thing you want to do is make the filling. In a large skillet add a little oil and the onions and saute for 1 minute.
- Then add the peppers and sausage. Once the sausage is completely cooked and browned take it off the burner and add the spinach. Just mix it a bit and it will start to wilt.
- Now it’s time to make the egg wraps. You need to have two skillets, one small skillet and one larger one. Then beat an egg and pour into the smaller skillet. Swirl the egg around the pan to cover the whole bottom.
- Once it’s almost cooked loosen the edges with a spatula and flip into the larger pan.
- Take the wrap out of the pan and place on a plate. Add your sausage mixture, fold and place in the freezer for 2 hours. I do this so that they are easier to wrap in wax paper or parchment paper and then store in the freezer.
- To freeze the burritos, once you’ve wrapped them, place in a freezer bag and set in your freezer.
- To heat one up just unwrap and microwave for 1 - 2 minutes. They are so tasty I also like them for a keto snack or low carb lunch. So if you are into having meals in your freezer to grab and go this a recipe to add to your list.
Ingredients
- 6 eggs
- ½ cup red onion chopped
- ½ cup chopped peppers
- 1 cup spinach
- ½ pound breakfast sausage
- 1 tsp oil
Instructions
- Heat skillet to medium heat and add olive oil. Add onion, bell pepper, radishes, and garlic, and stir to combine using a wooden spoon or spatula. Season with paprika, onion powder, salt, and pepper. Let the radishes brown and caramelize for about ten minutes until tender.
- Whisk eggs in a bowl and scramble them in another skillet on the stove.
- Once all breakfast filling ingredients are cool, mix the radishes, bacon, eggs, and cheese together in the skillet.
- Divide evenly into 7 freezer sandwich bags, about 1 cup of filling per baggy.
- Remove the contents from one bag and place it on a microwaveable plate or bowl. Microwave for 2 minutes and set aside.
- Place a Folio cheese wrap on another plate on top of it's included piece of parchment paper. Microwave for 90 seconds.
- Immediately remove the wrap from paper and roll-up your burrito contents while the cheese is still warm and soft.
Radishes as a Keto-Friendly Potato Substitute
It’s easy to make a few keto swaps in order to create a killer bacon, egg, and “potato” breakfast burrito! I’m using a Folio cheese wrap instead of a carb-filled tortilla to create my freezer breakfast burritos. You can get them from Costco and some local grocery stores. Yep, radishes make a perfect swap for starchy potatoes! In fact, once pan-roasted, they DO NOT taste like radishes AT ALL! This is the best keto discovery since fathead pizza dough!
Read also: Low Sodium Diet Frozen Dinners
Read also: Convenient Diet Meal Options