If you're following a ketogenic diet, you can't just grab a doughnut or bagel and cream cheese for breakfast. Keto breakfast recipes don't just show up magically on your table. You need to do some meal prep for weight loss success.
Ketogenic (or keto) is a low-carb diet that puts your body's metabolism into ketosis. Ketosis happens when your body doesn't have enough carbohydrates to burn for energy. Your body will burn fat instead by making a compound called ketones which can be used for fuel.
You'll be eating most of your necessary calories from protein and fat and less from carbohydrates and sugar. But followers of the diet say there's little suffering once your metabolism and mind get into the swing of following the plan. You'll feel less hungry, making it easier to fight off ice cream and chicken pot pie cravings. (Did I just get too personal?) Ketosis also helps you burn fat and keep muscle. Stock up on eggs, bacon, cheese, deli meats, butter, and coffee. Avocados and olives are also a good source of the healthy fat you'll need. To start the day off right for the keto diet, you'll be ready to cook up many of these breakfast options. Keep talking, keto...you had me at bacon.
Another term you may hear often when talking about low carb diets is Paleo. They're different in a few ways.
The keto diet allows around 20-50 grams of carbs per day while the Paleo diet allows many more carbs. There's no limit on the percentage of carbs, fat, and protein you can eat every day. Keto diet macros break down to about 75% healthy fat, 20% protein, and 5% carbs to jump into ketosis and start burning fat. The Paleo diet is more of an all-encompassing lifestyle while keto is purely an eating plan for health or weight loss.
Low Carb Keto Breakfast Recipes
Keto Waffles with Keto-Friendly Maple Syrup
Crispy crunch on the outside with fluffy insides, these waffles are made with almond flour. To make the batter, you'll be using your blender so rev it up and prepare your ingredients. Eggs, melted butter, almond milk, and the pure vanilla extract go in first. Follow with the almond flour, granular swerve sugar alternative, baking powder, and salt.
Take your time! The longer you blend your ingredients, the fluffier your waffles will be! Top with raspberries, blackberries, or blueberries, and of course sugar-free maple syrup.
Get the recipe here from The Diet Chef.
Low Carb Keto Pancakes
Almond flour and coconut flour are the secrets to these 3g net carb pancakes. Combining the two types of flour give a texture closest to the white flour pancakes. Add vanilla extract for classic flavor but get crazy and try some different extracts like banana or orange.
Get the recipe here from Wholesome Yum.
Prepare to have your life changed. A chaffle is two ingredients in its most basic form. Cheese and egg. That's it. A handful of cheese plopped onto a waffle maker with egg poured on top creates a flourless waffle that can be used as a sandwich base or as a grab 'n go breakfast! So many variations and add-ins are possible still keeping within the keto diet.
Get the recipe here from Keto Connect.
Italian Breakfast Casserole
Meat and cheese. Say no more. Make this casserole filled with sweet or spicy Italian sausage, cheese, egg, and vegetables on Sunday night and you'll be ready for breakfast at least through Wednesday. This is for Italian frittata lovers too. Sub spicy chorizo for a Spanish flair.
Single Serve Shakshuka
A recipe for one eliminates the need to speak to anyone first thing in the morning. Always a bonus. Shakshuka originated in the Middle East and is gaining popularity here for its keto-friendly ingredients and big flavor. Poached eggs in spiced tomato sauce base with kale or spinach added for color and nutrients. Eat it silently and smile.
Get the recipe here from Cast Iron Keto.
Egg Muffin Cups
Customize these freezable handheld breakfast muffins with anything keto-friendly! They're like a mini quiche that can handle anything. Spicy chorizo, sausage, bacon, ham, bell peppers, mushrooms, spinach, zucchini, sharp cheddar cheese, or stretchy mozzarella. So many possibilities make these a keto-friendly breakfast recipe you'll never get tired of.
Get the recipe here from A Wicked Whisk.
Keto Reverse Omelette
The omelet is one of the first egg dishes that a kid masters. There's something about any build-your-own breakfast. Plus, it's a great way to get more veggies in. So many filling choices work with the keto diet. But even if you simply stay with cheese and egg, whip the eggs until super frothy.
Keto Breakfast Smoothie
Managing the sugar can be tricky in many smoothie recipes. This one is high protein and uses liquid stevia as a sweetener. Almond milk and cottage cheese make it so creamy, you'll want to blend this up any time of day.
Get the recipe here from Keto Pots.
Keto Peanut Butter Breakfast Cookies
Cookies for breakfast! Put the Oreos down. This is a different type of cookie. Using unsweetened crunchy peanut butter, sunflower seeds, pecans, and almond flour give a belly-filling texture and taste. Add some hot black coffee and you are out the door.
Get the recipe here from Beyond Keto.