Sticking to a ketogenic lifestyle can be easier when you plan and prep your weekly meals. This article provides a treasure trove of keto breakfast meal prep ideas to kickstart your day. Following the keto diet involves minimizing carbohydrate intake while prioritizing fats and proteins. Eggs are a keto staple, alongside proteins like bacon and sausage. Let's explore a variety of make-ahead options, grab-and-go snacks, and casseroles perfect for weekend brunch crowds.
Why Keto Breakfast Meal Prep?
Mornings can be hectic. Keto meal prep is all about planning, organization, and simplifying meals. Preparing breakfasts in advance ensures you stay on track with your low-carb lifestyle, even on the busiest days.
Egg-cellent Keto Breakfast Ideas
Scrambled Egg Muffins
Inspired by restaurant versions, these customizable egg muffins are a hit with adults and kids alike. Add ham or bacon for bacon 'n' egg variations. They also freeze well, making them ideal for meal prepping.
Recipe Tip: Swap in Gruyere for the Swiss cheese and use ham instead of the bacon or add in small-cut veggies. I also like to bake these in small Mason jars for a fun single-portion presentation. Serve them with avocado slices and fresh fruit for a healthy breakfast.
Keto Breakfast Casserole
This high-protein, low-carb casserole is brimming with flavors from bacon, sausage, zucchini, red peppers, and Gruyere cheese. It's a crowd-pleasing option loaded with protein-rich meat, low-carb vegetables, and cheesy goodness.
Read also: Easy Low-Carb Cheese Crackers
Frittatas
Frittatas are a fantastic way to incorporate vegetables and protein into your keto breakfast. They are versatile and can be enjoyed warm or cold.
Veggie Frittata: Lighten up your morning with a veggie frittata. Use any vegetables in this recipe, then add a salad, fruit cup or yogurt on the side.
Each serving has 10 grams of fat and 4 grams of carbs.
Muffuletta Frittata: Capture the flavors of an Italian sub sandwich in a low-carb frittata. Omit the giardiniera topping to avoid added sugars.
Individual Frittatas: These baked frittatas feature salami, roasted sweet peppers, and mozzarella for a flavorful change of pace. Swap in heavy cream for the milk to keep it keto-friendly.
Read also: Keto Calorie Counting: A Detailed Guide
1 ramekin: 339 calories, 24g fat (8g saturated fat), 456mg cholesterol, 751mg sodium, 6g carbohydrate (3g sugars, 1g fiber), 24g protein.
Zucchini Frittata: Shredded zucchini adds body, texture, and flavor to this simple frittata.
Quiche
Quiche is a creamy, flavorful, and satisfying egg-based dish.
- Keto Crustless Quiche Lorraine: This creamy quiche is loaded with savory flavor.
- Mini Ham Quiches: These adorable quiches are perfect for brunch. Replace the ham with bacon, sausage, chicken, or shrimp, and use chopped onion, red pepper, or zucchini instead of olives to adjust flavors.
- Veggie-Filled Quiche: This recipe is perfect to share for Sunday brunch. Use any keto-friendly vegetables you have on hand to fill it up-spinach, kale, mushroom and asparagus are all good low-carb choices.
Omelettes
Omelettes are among the tastiest dishes in the breakfast kingdom.
- Waffle Omelettes: Waffle omelettes are here to make over your mornings! This simple low carb breakfast option couldn't be easier or more delicious!
- Keto Chorizo Omelette: This recipe will make your breakfast egg-citing again! Eggs are a staple of the ketogenic diet. They are very inexpensive, very healthy, and very tasty. But eggs can get boring. Luckily, they're also very easy to customize!
- Ham and Cheese Omelet: This easy omelet will be a snap to fix for breakfast or dinner. Whether you’re looking for a delicious brunch recipe or a simple dinner, this ham and cheese omelet does the job. Using water instead of milk makes for fluffier eggs from the steam as they cook.
- Avocado Scrambled Eggs: Avocado scrambled eggs are rich and creamy while providing plenty of healthy fats. Replace the milk with 1/4 cup water and 1/4 cup heavy cream. Add some bacon and a cup of coffee for a tasty start to the day.
- Buffalo Egg Cups: These buffalo egg cups with bacon are your ticket to a quick and easy low carb breakfast! If you've been following me for any amount of time, especially on Instagram, you know, I am an absolute lover of buffalo omelettes.
- Shiitake and Manchego Scramble: Pump up the flavor of traditional scrambled eggs with this quick and easy shiitake and Manchego scramble. The recipe calls for horseradish, so make sure the jar you purchase doesn’t have added sugars.
- Scrambled Eggs with Cream Cheese: For the creamiest scrambled eggs that the whole family will love, cook the eggs over low heat with full-fat cream cheese. Though the recipe already uses crumbled bacon, consider adding crumbled breakfast sausage if you’re looking for more fat.
Other Egg-cellent Ideas
- Shakshuka: Shakshuka is a dish of poached eggs with tomatoes, onion and cumin. 1 serving: 159 calories, 12g fat (3g saturated fat), 186mg cholesterol, 381mg sodium, 6g carbohydrate (3g sugars, 2g fiber), 7g protein.
- Eggs Florentine: 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.
- Creamy Baked Eggs: Creamy baked eggs are rich, soft and ready in minutes. Pour heavy cream into a cast-iron skillet, then add the eggs and cook.
- Fried Eggs: If you’ve never fried an egg yourself, here’s our egg-frying guide. Turn them into over-easy eggs by gently flipping them to cook on both sides.
- Parmesan Scrambled Eggs: These Parmesan Scrambled Eggs are a delicious, easy to make, low carb breakfast with plenty of flavor!
- Hard-Boiled Eggs: Hard-boiled eggs are naturally low in carbs with 1 gram per egg.
- Eggs Lorraine: Eggs Lorraine combines the flavors of Canadian bacon, Swiss cheese and sour cream for a stick-to-your-ribs breakfast. Combine the ingredients in a shallow baking dish and bake for 25 to 30 minutes.
Bread and Pastry Alternatives
Keto Waffles and Chaffles
- Almond Flour Keto Waffles: This Keto Waffles Recipe is an amazing go-to for an easy low carb breakfast that satisfies! You can even freeze these waffles to make breakfast time even quicker on a busy morning!
- Chaffles: Chaffles are one of the best and most customizable recipes in the keto diet world. They're low carb, delicious, easy to make, and provide a way to flex your creative culinary muscles. What are chaffles? Chaffles are very simply cheese and waffles.
- Cheese Waffles: 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.
Muffins and Cakes
- Keto Pumpkin Muffins - Chocolate Chips!: These keto pumpkin muffins are the perfect way to start your Autumn morning. A handful of simple ingredients are all that stand between you and a delicious low carb breakfast!
- Keto Chocolate Muffins: These keto chocolate muffins are a decadent treat to help you stick to your low carb lifestyle! You can indulge with only 2.2 grams of net carbs per serving!
- Keto Dirty Chai Muffins: These Keto Dirty Chai Muffins are an incredible Fall breakfast for putting a delicious smell in your home, a smile on your face, and a pep in your step!
- Keto Coffee Cake: This easy keto coffee cake will help get your morning started in an especially tasty way! Pair with your favorite coffee for low carb bliss!
- Keto Banana Nut Muffins: These Keto Banana Nut Muffins are so simple and delicious, your kids will love helping you make them on the weekends just as much as they'll love helping you eat them!
- Blueberry Muffins: Blueberry muffins are a classic breakfast choice and perfect for a quick morning meal. Made with almond flour, fresh blueberries and a touch of granulated erythritol as a sugar substitute, they’re moist, fluffy and naturally sweet.
Bread
- 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.
- Keto Bread: Enjoy a sandwich made any way you like with keto bread. This bread is a keto-friendly, low-carb option made with almond flour.
- Keto French Toast Sticks: Keto French Toast Sticks are a yummy, handheld way to enjoy a quick breakfast, especially when you dunk them in sugar-free syrup, dust them with powdered sweetener…or both!
- Keto Biscuits: Keto biscuits are a game-changer for your meal prep, especially when you’re craving something warm and fluffy. Made with almond flour, these biscuits are soft on the inside with a slightly crispy outside layer.
- Low Carb Stuffed Cinnamon Roll: This Low Carb Stuffed Cinnamon Roll is an amazing treat that's very easy to make. It starts with the magical fathead dough base, and adds lots of yummy goodness!
Pancakes
- Coconut Flour Keto Pancakes: This recipe for coconut flour keto pancakes gives you an easy way to make a delicious, low carb breakfast that the whole family will love!
- Protein Pancakes: Whip up keto-friendly pancakes for the entire family with these protein pancakes. I was impressed with myself that I could omit dairy and still create something so good!
- Cream Cheese Pancakes: These keto-friendly cream cheese pancakes combine a few ingredients, like cream cheese, eggs, almond flour and a dash of vanilla, for a light and sweet breakfast that’s perfect for meal prep.
Savory Keto Breakfasts
Sausage and Meatballs
- Air Fryer Sausage and Cheese Balls: These sausage and cheese balls are basically breakfast-style meatballs. They make for a flavorful, protein-filled keto breakfast that you can make ahead of time, freeze, and pop into your air fryer when you're ready so your busy mornings are easy and delicious!
- Sausage Patties: My hearty sausage patties are loaded with flavor but have a fraction of the sodium and fat found in commercial breakfast sausage links. 1 patty: 85 calories, 5g fat (1g saturated fat), 45mg cholesterol, 275mg sodium, 0 carbohydrate (0 sugars, 0 fiber), 10g protein.
- Turkey Breakfast Sausages: Sage and ginger infuse major flavor into our turkey breakfast sausages. They’re ready in minutes, and each patty contains 5 grams of fat and no carbs.
- Sage Turkey Breakfast Sausages: Bring the flavors of Thanksgiving to your keto breakfast with sage turkey breakfast sausages. They freeze well, and each patty contains 6 grams of fat and no carbs.
Breakfast Bowls
- Make-Ahead Keto Breakfast Bowls: Make ahead keto breakfast bowls with sausage, eggs, and cheese on a bed of roasted cauliflower.
Sandwiches
- Keto Breakfast Sandwich: My favorite keto breakfast sandwich is low in carbs, high in healthy fats and off the charts in flavor! The sausage on the outside is the perfect touch to make you not miss the bread at all!
- Biscuits and Gravy: This Easy Keto Biscuits and Gravy recipe is an amazing low carb way to start your day with a southern feel! Keto breakfast can be tough, but this simple recipe will have you going back for seconds!
- You can make sausage out of any ground meat. You just have to make sure to use spices that are typical for sausages like fennel, cumin, garlic, onion, and red pepper flakes.
- McDonald’s sausage McMuffin sandwich: I decided to make the ultimate version of McDonald’s sausage McMuffin sandwich by using ground chicken thighs to make the sausage patties. You can also use ground pork, but I wanted to mix it up, so I decided to use the pre-made sausages from Trader Joe’s, but you can make your own breakfast sausage spice rub by using fennel, chiles, and cumin.
Burritos
- Healthy Low Carb Breakfast Burritos: These Healthy Low Carb Breakfast Burritos are an easy, and homemade make-ahead breakfast idea to add to your meal prep menu!
Other savory ideas
- Avocado and Crab Breakfast: Okay, this avocado and crab breakfast has a couple of steps, but I promise it’s worth the effort!
- Filled Avocado Half: 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.
- Bacon-Wrapped Avocado Wedges: Bacon-wrapped avocado wedges dipped in Sriracha and mayo are quick to prepare, and you won’t believe …
Sweet Keto Breakfasts
Yogurt Parfaits
- Keto Yogurt: Ready to make the best keto yogurt? This recipe will quickly become your go-to for a homemade, low carb, delicious breakfast. All you need is a few simple ingredients and an instant pot with a yogurt button! Yogurt is one of my favorite foods to enjoy for breakfast.
- Keto yogurt parfaits: Keto yogurt parfaits make meal prep feel like a treat.
Granola
- 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.
Other Sweet Ideas
- Keto Protein Coffee: This easy keto protein coffee is the perfect way to start your mornings with healthy fat and yummy flavor!
- Keto Hot Chocolate: Who doesn’t love a warm mug of hot chocolate? This keto-friendly hot chocolate combines cream and chocolatey flavors for a rich drink perfect for cold days.
- Keto Mug Cake: Can you believe this cake only takes 15 minutes to prep? If you’re craving a sweet treat fast, this keto mug cake is the perfect option.
Keto Meal Prep Tips
- Plan Your Meals: The key to meal prepping is planning. Take the time to plan your weekly meals.
- Invest in Freezer-Safe Containers: Choose containers that are both freezer and microwave-safe.
- Keep in mind that cooked eggs will only last in the fridge for 3 days, so if are prepping for breakfast, you can either freeze the cooked eggs or make more on day 3. The almond flour biscuits, chicken sausages, and chia seed pudding will all last in the fridge for 5 days, so by freezing some of the eggs, you can cook once and have 5 breakfast meals done.
- Cook in Batches: Double recipes to freeze extra portions for future breakfasts.
- Proper Storage: Cover tightly to reduce the chance of freezer burn.
Other Keto Meal Prep Ideas
- Keto Vegetable Soup: This keto vegetable soup is a hearty and comforting meal that makes six servings - perfect for a week’s worth of keto meal prep.
- Keto Pizza: If you’re looking for a keto-friendly pizza that still tastes delicious, this recipe will become a staple in your meal prep rotation.
- Asian Turkey Lettuce Wraps: Looking for a light lunch to meal prep? These Asian turkey lettuce wraps are packed with flavor and make around four servings.
- Keto Coleslaw: Keto coleslaw is a creamy, crunchy salad option that stays fresh in the fridge for days.
- Stuffed Bell Peppers: These stuffed bell peppers are balanced, satisfying and hearty.
- No-Bean Chili: This filling, no-bean chili recipe is filled with ground beef, peppers and yummy spices for a comforting meal with lots of protein.
- Spaghetti Squash: Spaghetti squash is a keto favorite, putting a spin on traditional pasta.
- Ground Beef Stir-Fry: This quick and easy stir-fry features ground beef, lots of broccoli and a flavorful soy sauce base.
- Garlic Lemon Chicken Breast: Packed with garlic and lemon flavors, this juicy chicken breast recipe is a flavorful and easy dinner idea.
- Keto Taco Casserole: This keto taco casserole is filled with ground beef, bell peppers, tomatoes, cheese and tons of seasoning for a flavor-packed meal.
- Keto Beef Stew: This classic keto beef stew is a hearty, comforting meal perfect to prep.
- Ground Beef Casserole: Ground beef casserole is another hearty, cheesy dish that’s great for meal prep.
- Keto Chicken Parm: This keto chicken Parm delivers the same classic flavors minus the carbs.
- Keto Taco Soup: This keto taco soup is a warm, comforting meal packed with savory flavors, ground beef, bell peppers and diced tomatoes.
- Broccoli Casserole: This casserole dish is loaded with broccoli, cheese, garlic and onions - it tastes great alone or paired with a protein.
- Garlic Parmesan Chicken: This recipe features tender chicken breasts coated in fresh garlic, Parmesan and cream for the ultimate savory dinner.
- Keto Ranch and Veggies: Keto ranch and veggies is a simple and flavorful snack that’s perfect for meal prep.
- Parmesan Keto Brussels Sprouts: These crispy Parmesan keto Brussels sprouts are a tasty and crunchy snack that’s easy to prep in advance.
- Parmesan Crisps: Parmesan crisps are the perfect alternative for chips and are highly versatile.
Read also: Magnesium Supplements for Keto