You may have heard of keto diets, but what are they really? Short for ketogenic, keto is a diet that focuses on high fats and low carbs. Despite what you may hear, fats are not inherently bad for you. In fact, sugars are the main culprit.
Most people’s bodies are used to using carbohydrates for energy. This is why eating a big bowl of oatmeal for breakfast keeps you full and energetic for a long time! Fats are just another energy source in which your body can use! This is where keto comes in. When you do keto, your body uses fats instead of carbohydrates as the main energy source.
In order to go on a keto diet, you have to go through something called “ketosis.” That is the transitional period when your body is switching from carbohydrates as an energy source over to the fats. It feels like you’re running on empty and it can make you feel terrible. But that doesn’t last forever and if you stick to it, you’ll be better off!
With a majority of diets, eating tasty and delicious food can be difficult. This is not an issue with keto. There are a lot of incredibly delicious recipes you can eat with keto. Seafood, meat, avocados, and even cheese are just a few of these. It almost sounds too good to be true!
Having breakfast on a diet usually consists of yogurt or maybe a light salad. This is just not true with keto. So, what are good keto-friendly breakfast recipes?
What are Keto Breakfast Recipes?
Before you can start cooking, you should understand what keto-friendly breakfast recipes can be.
A typical breakfast usually consists of protein, carbs, and grains. Bacon and eggs on toast for example. Or they can take the pancake/waffle route. Usually, people that are not on keto will want a breakfast high in carbohydrates to give them enough energy to make it to lunch. Something like oatmeal would be a great way to do that.
Keto, on the other hand, avoids carbs and instead uses fat as an energy source. You can still enjoy a lot of the same recipes as you did before, but they should be altered slightly.
As stated before, keto is a high-fat low carb diet. Your breakfast should highlight that. Things like sausage, eggs, and bacon are perfect for keto diets. You should avoid flour and starchy foods. But don’t fret! There are plenty of tasty substitutes! For example, if you can’t live without your muffins, you can try a flax-based variety.
Cheese is another excellent thing to pair with your breakfast, but you should be careful with pre-shredded cheeses. Some use potato starch to prevent the cheese from sticking. This will put unwanted carbs into your system. Buying blocks of cheese instead of pre-shredded is more cost-effective and it even tastes better. Just be sure to get yourself a decent grater so you’re not wearing yourself out too much!
Some people get stuck eating the same breakfast every day. This is a surefire way to break your diet! To counter that, here’s a list of a few different breakfast recipes you can try! Feel free to modify them as much as you want. It’s important to be creative!
Full List of Keto Breakfast Meals
Breakfast Taco Lettuce Wraps
You read that right. Would you have ever thought you’d be having something like that on a diet? These taco wraps are delicious. Sausage, eggs, bacon, and cheese topped with some delicious sauce and all wrapped up in iceberg lettuce.
This recipe is perfect for keto because it has everything you need to stick to that keto diet! It has fats, flavor, cheese, and even some refreshing low-carb vegetables!
- Your choice of cheese (Cheddar recommended)
- Breakfast sausage
- Taco sauce
- Sour cream
- Iceberg lettuce
- Salt & pepper
- Oregano (optional)
- Chili powder or paprika
Every good breakfast starts off with a good amount of bacon!
Step 1: Cook the bacon!
Place about 3 strips of bacon into your unheated frying pan and turn the heat to around medium.
In a few minutes, the bacon will shrink and begin to crisp slightly. It’s time to flip the bacon.
Once the bacon is done to your liking, remove it from the pan and set it aside. The bacon grease that remains in the pan will be the oil we’ll be cooking everything else in!
Step 2: Cook the sausage!
You have two choices when it comes to the sausage. You can cook it in the frying pan with the bacon grease, or put it in the oven on 400 F (about 200 C) for around 10 to 15 minutes.
If you go with the frying pan method, which is recommended, keep the heat around medium and continue to turn the sausage so that all sides are evenly browned.
If you’re not sure if your sausage is done once it’s sufficiently browned, feel free to cut one in half to check!
Once the sausage is done, set it aside!
Step 3: Chop! Chop! Chop!
Now that our sausage and bacon are both done, you need to prepare them for the next step.
Take the sausage and the bacon and chop it all up into small, bite-sized pieces. To make it easier to chop the bacon, bundle it all up together and use a sharp chef knife.
Once you have all your bacon and sausage chopped and ready, toss it back into the pan!
Step 4: Eggs & Cheese!
Crack two to three eggs either directly into the pan or into a bowl if you want to be careful.
Once you have the eggs in the pan, mix them around to break up the yolks.
Now it’s time to add the spices. Around two tablespoons of cumin with one tablespoon of your chili powder/paprika should be enough to turn your scramble into a scrumptious taco filling.
Add a fair amount of salt and pepper. These are mostly just to taste, but the salt really brings out the flavor in things. Here is where you can also add the oregano if you’d like. It doesn’t need a lot of oregano. Just about half a tablespoon will do.
When it comes to the cheese, you have two choices. You can add it now to have it melted all throughout, or you can put it on top near the end. If you choose to put it here, go ahead and grate it in until you are satisfied with the amount and mix it together.
Once you are happy with the doneness of the eggs, remove it all from the heat and prepare to wrap!
Step 5: Let us wrap!
Take your head of lettuce, and pull it apart so you have what looks like “boats” of lettuce leaves. You can chop off the white parts at the bottom here as well.
Take around a ¼ cup of your breakfast taco mixture and put it on the upper third of the lettuce. The exact amount of mixture depends on the size of your lettuce wraps. Too much and the wrap won’t be able to close and too little will just be too much lettuce!
Once you have your mixture on the wrap, you can add as much taco sauce/sour cream as you’d like. Don’t go overboard, of course, but you want to be able to taste it!
Fold the sides of the lettuce inward and then roll from the top to the bottom while tucking the lettuce into the mixture.
It’s okay if it’s not perfect! Lettuce wraps aren’t taco shells, so it will be difficult to get them right!
Enjoy whatever drink you like with breakfast! A good keto-friendly drink is a coffee with a bit of heavy cream! You can also add a little coconut oil!
Microwave Flax Muffins
Sometimes you don’t want a meaty breakfast. Maybe you miss the days of pancakes, waffles, and muffins. Well, lucky for you there exists a high-fat low carb grain so you can have your muffins and eat them too!
These muffins are quick, simple, and easy to make. There are even options to add an extra flavor that you’d enjoy!
These are great for keto because of the flaxseed they’re made from. As stated before, flaxseed is high in fat and low in carbs which is absolutely perfect for a keto-based diet!
- One Egg
- Heavy Whipping Cream
- One to two teaspoons of sweetener
- Vanilla Extract
- Ground Flax Meal
- Cocoa Powder (optional chocolate version)
- Butter (optional)
This recipe is super simple!
Step 1: Mix it up!
If you want to take an extra step, you can mix the dry and wet ingredients separately. You can also just toss them all in the same bowl as long as it’s microwave safe!
Place four tablespoons of ground flax meal into a bowl. Add one to two tablespoons of the sweetener you prefer. Finally, add a pinch of salt and mix it all together as well as you can.
Note that you can also add about one tablespoon of unsweetened cocoa powder here if you want the chocolate version.
In a separate bowl, whisk one egg together with a splash of heavy whipping cream and one teaspoon of vanilla extract.
Add both mixtures together into a microwave safe bowl and mix well.
Place all the ingredients together into a microwave safe bowl and mix well.
The only difference between mixing the dry and wet separately is that the ingredients will be blended a little bit better than if you just throw them all together at once.
Step 2: Microwave it!
Put your mixture into the microwave and microwave for about one to one and a half minutes.
If your muffin bowl is dry, drop some butter on top and let it melt or melt some butter separately to pour on.
Sure this may use the microwave, but it’s delicious and a great way to start the day!
Blended Chia Seed Pudding
Note that for this recipe, you need a blender!
Pudding is delicious and can be nice and fatty if you make it with coconut milk. This recipe will make a fantastic coconut vanilla pudding to satisfy any sweet breakfast cravings you might have
Chia seeds and coconut milk are healthy and packed with protein! It’s hard to find a more healthy recipe that tastes as good as this one.
- Coconut Milk
- Chia Seeds
- Vanilla Extract
This recipe is even more simple than the last! Sometimes waking up is hard. Especially if it’s early in the morning and you didn’t get much sleep! Then, on top of that, you have to make your own breakfast! Is it really worth putting in all that extra effort? The answer is always yes! Luckily for you, this recipe doesn’t have to be made in the morning! So you can have your lazy morning and still have a decent breakfast!
Step 1: Load the blender!
All you need do is take all of your ingredients and load them up in the blender. Then, you blend on high for two minutes or until smooth.
You need two cups of coconut milk, half a cup of chia seeds, half a teaspoon of vanilla extract, a fourth cup of whatever sweetener you like, and a fourth teaspoon cinnamon. You can also add in other ingredients here as-well.
Try peanut butter or strawberries! Those go well with the recipe!
If you want to have more texture, put the chia seeds in after blending and mix a tiny bit more.
Step 2: Apply patience!
After you’ve blended the mixture, pour it into a container and put it in the fridge overnight so it will solidify into a pudding-like texture.
To help it solidify equally, shake it or mix it around a bit during the first few hours.
This is a good recipe to make if you have difficulty getting up in the morning. You can prepare it the night prior and just dig in when you’re ready!
Cream Cheese Pancakes
When you’re doing keto, pancakes are one of those things that you just can’t have. They just have too many carbs! It’s a shame really. But wait, you mean there’s a low carb version of pancakes that you can have while doing keto? That’s right! There is! These low-carb pancakes use protein-powder instead of flour! Now instead of missing pancakes, you can have them once more!
These pancakes use a mixture of protein powder and cream cheese as a base. Both of which are very low on carbs. In fact, each pancake will have only one gram of carbs per serving! That’s basically no carbs at all.
- 8 ounces of cream cheese
- 8 eggs
- 4 tablespoons of butter
- 1 teaspoon of vanilla extract
- Topping of your choice
Step 1: Batter up!
In a large mixing bowl, combine all the wet ingredients together. The eggs, cream cheese, butter, and vanilla extract should all be in the bowl.
After they are combined, begin to add protein powder to the bowl until it is all completely combined.
If you’re a seasoned pancake maker, you may notice that the batter is thinner than a typical pancake batter. Don’t worry, these won’t be as thin as crepes. As they cook, they will puff up. They’ll be thinner than your regular pancakes, but they’ll still be pancakes!
Step 2: Into the fryer!
Heat a frying pan to about medium heat. You can spray coconut oil onto the pan for the first few if you’d like. The high-fat content of the batter will resist sticking, but it’s always okay to make sure they won’t.
Add the batter to the pan. Slightly less than a ¼ cup measuring cup is what you want to add. If you do it correctly, you should end up with about 20 pancakes. This means you can save some for later or take some with you!
They usually take about two minutes per side, but you should still stick to the golden rule of pancake cooking: Wait for the bubbles!
If you wait for the bubbles to surface, they shouldn’t stick at all.
Once they’re golden on both sides, they’re ready for toppings! They go great with melted butter or a simple maple syrup! Of course, don’t go too crazy on the sugar!
These are just a few of the many keto breakfasts you can choose from. You don’t need to eat just eggs every day! There are so many options out there and most of them are fun and easy to prepare! Explore your inner chef and try a new thing every day. There’s no reason to stick to the same old meal. Doing so will just make you sick of eating it!
Keto can be tough to maintain, but with these recipes, it should be a bit easier for you. So be sure to try them yourself! Good luck with keto, but most importantly, have fun with it!