5 Ideas for a Healthy Keto Breakfast
Let's be honest — when we think of breakfast, we think bagels, pancakes, waffles, and all manner of sweet, carby treats.
But when on a keto diet, these are not exactly what you would call “kosher.”
A ketogenic diet involves depriving your body of its primary energy source, carbohydrates.
Instead, you load up on high-fat meals to push your body into ketosis — a state where your body burns fat rather than carbs for fuel.
So what does this mean for breakfast?
First, you need to understand what you can and cannot eat while on a Keto diet. The standard breakfast recipes will not cut it anymore.
For instance, cereals, oats, and bread are off the table. As are fruits, yogurt, and starchy vegetables. These contain way too many carbs.
But don’t despair. A low-carb diet does not mean you have to give up your favorite breakfast dishes. There are several creative ways to make your favorite breakfast recipes keto-friendly.
You can recreate everything from your favorite sandwich to pancakes; you can even make keto bread. All you need are some keto recipes and some approved ingredients such as coconut flour and stevia.
“The key to a healthy and balanced keto breakfast is to focus on plant-based fats and proteins, like avocados and nut-butters and low-starch vegetables, in addition to eggs and dairy and meat.”
Samantha Rigoli, RD, Founder of Healthy to the Core.
Here are five healthy keto recipes for an easier keto lifestyle:
Keto Biscuit Breakfast Sandwich
Source: kirbiecravings
These are breakfast sandwiches made with low-carb, keto-friendly biscuits, cheese, sausage, and eggs. Sort of like an Egg McMuffin, but keto. And tastier.
The biscuits are made in standard muffin cups, thus, a smaller sandwich. But rest assured, they are still quite filling.
The reduced size also makes them an excellent option for an on-the-go breakfast or snack.
Additionally, they store and reheat superbly. Prepare them ahead of time for a quick morning meal prep.
Their flavor is similar to drop biscuits, but they are fluffy and tender like a savory muffin.
They also give you room to mix it up with the fillings. You can go with the classic cheddar cheese, scrambled eggs, and turkey sausage patties. Or switch things up with some ham, bacon, and avocado.
You can even go wild with some dried herbs and spices in the dough for a more complex biscuit flavor.
Click here for the complete sandwich recipe and nutrition information.
Keto Pancakes
Source: Flickr
Yes, you read that right. You can still enjoy your favorite breakfast food on a keto diet.
However, you will need to get a little creative with the ingredients. Thankfully, we’ve done the legwork and found the best keto pancake recipe for you.
It's easy to make, needs few ingredients, and doesn’t compromise on flavor.
It’s also flexible. For instance, this recipe uses coconut flour, but almond flour will work just as well.
Note: All nut flours are gluten-free, but not all gluten-free flours are keto-friendly.
Additionally, these keto pancakes store quite well. Simply cool, freeze them, and reheat or toast them as needed.
They are delicious plain, but these pancakes are even better with toppings. Our top suggestions include:
- Low carb/keto-friendly syrup
- Peanut butter
- Sugar-free jam
- Butter (a classic)
- Cream cheese
Click here for more about these keto pancakes and the full recipe.
Related: Keto Dessert — How to Indulge Without Guilt or Gain (Even When “Sweet” Is Your Weakness)
Easy Breakfast Egg Muffins
Source: Pixabay
Eggs are the most popular keto breakfast food. They are cheap, easily accessible, and even easier to make.
But a plain omelet or hard-boiled egg every morning can get real old real fast. So how about you shake things up with some breakfast egg muffins?
Eggs muffins are similar to frittatas. They are filled with ingredients like cheese, spinach, scallions, peppers, and bacon. You can also throw in some breakfast sausage, mushrooms, or ground beef.
Meal prep involves mixing these ingredients with some whisked eggs. You then cook them in a muffin pan greased with cooking spray.
This results in some exquisite muffin-shaped egg omelets that are perfect for starting your day.
Egg muffins also keep incredibly well. They will last in the fridge for about three days, and when frozen, can hold for up to three months.This is what makes egg muffins one of the best-recommended keto breakfast ideas.
Pro Tip: Use a non-stick muffin pan. Breakfast muffins tend to stick to the pan.
Also, if you use any meat, opt for pre-cooked meat, and make sure all your ingredients are finely chopped.
Click here for more tips and the complete breakfast egg muffin recipe.
Low Carb Brussels Sprouts Hash
A great keto diet isn’t only about depriving your body of carbohydrates. It’s about striking the right balance to achieve and maintain ketosis.
According to Samantha Cassetty, R.D., “On keto, you really need to moderate everything that’s not pure fat.”-
That is carbs, proteins, nuts, even veggies. But they are all key food groups your body needs to stay healthy. To strike a balance, include highly nutritious foods in your diet.
Brussels sprouts are high in fiber, vitamins, and minerals. This makes them ideal for a low-carb keto breakfast. Try making a low-carb brussels sprout hash.
The hash comes together very fast. Meal prep takes about 10 minutes.
All you have to do is fry up your bacon and set it aside.
Sauté your brussels sprouts in the same pan until golden, then add some water and cover for about 5 minutes.
During this time, the water should evaporate, and your brussels sprouts will become soft.
Use a wooden spoon to make holes in the hash into which you crack your eggs.
Season and cover for a further 5 minutes cook time, depending on how you like your eggs.
When done, sprinkle the bacon over the skillet and enjoy your meal.
Few keto breakfast options come together so quickly and still deliver such big flavor.
Click here for the complete brussels sprouts hash recipe.
Cinnamon Almond Butter Breakfast Shake
Source: Pxhere
We saved the best for last. This keto-approved recipe is sure to become a staple in your morning routine.
It’s low in net carbs and will keep you full through the morning. It’s also perfect as a snack to tide you over between meals or even as a dessert.
So if you’re tired of the standard bacon and eggs keto breakfast ideas, here’s something to spice things up.
This low-carb breakfast shake requires virtually no meal prep. All you need is:
- 1 ½ cups unsweetened coconut milk (or preferred nut milk)
- One scoop of collagen peptides
- 2 tbsp almond butter
- 2 tbsp golden flax meal
- 15 drops liquid stevia
- ½ tsp cinnamon
- 1/8 tsp almond extract
- 1/8 tsp salt
- 6-8 ice cubes
Place all the ingredients in your blender, give them a 30-second whirl, and there you have it!
Pro Tip: Although this recipe calls for almond butter and almond extract, you can swap these out for some peanut butter and vanilla extract. It will still taste just as good.
Also, you can replace the collagen peptides with protein powder. Just remember that not all protein powder is created equal.Opt for one that's 100% organic with no artificial flavors, colors, or sweeteners.
Elevate Your Keto Diet
The secret to a successful keto lifestyle is snacking.
Snacks are often the only thing that tide us over between meals. They give us that much-needed boost to stop us from falling off the wagon and help us maintain ketosis.
But not any old snack can achieve this.
Like with the keto breakfast ideas, you need the right snacks with the right ingredients.
This is where Mission Meats comes in.
At Mission meats, we strive to provide the best quality Keto and Paleo snacks.
We only source and use the finest ingredients in our products - ingredients you know that are good for you.
To this end, we strive to be as forthcoming with our products’ ingredients and nutrition information as possible. That way, you don’t have to be a rocket scientist or turn to guessing when tracking your macros.
We also seek to foster positive relationships between ourselves and nature. This is why we donate 10% of our profits to social good organizations.
Some of our partners include:
- Perspectives Inc.
- Bon Zeb
- Educate!
- Dream Center
These high standards and efforts to be good to the world are what elevate Mission Meats above the rest. They are also how you can elevate and maintain your keto diet.
And when you do, you can rest easy in full knowledge of exactly what you are eating and the impact it has.
Join Mission Meats today and discover our growing selection of keto-friendly snacks. To help you along, we’ve even put together a special assortment of keto products to welcome you:
For more information, or to sample more of our products, visit us at https://missionmeats.co/.
You can reach us at mission@missionmeats.co or @missionmeats on Facebook and Instagram.
Featured Image from:Flickr by Alice Snell