Delicious Keto Breakfast Recipes to Start Your Day Right

Looking for some low-carb ideas to start your day? Well, you’ve come to the right place! This collection of 100+ easy Keto Breakfast Recipes has a huge variety to choose from, so any taste or craving can be satisfied! You’ll find everything from egg dishes like omelettes, to keto-fied baked goods, smoothies, parfaits and so much more… Go through all these great recipes, and see which ones make it into your regular rotation. Have fun!

TURMERIC BENEFITS FOR MEN AND WOMEN

What is the keto diet?

The keto diet is a high-fat, moderate protein, and low-carbohydrate diet that works to fuel the body with fat instead of carbohydrates, explains Brittany Michels, M.S., R.D.N., L.D.N., C.P.T., a registered dietitian at The Vitamin Shoppe. When carbohydrates in the diet are low, the liver can convert fat into fatty acids and ketone bodies, she adds.

Following a keto diet can be helpful in treating neurological diseases, such as epilepsy, and also weight loss and blood sugar management, Michels says. But if not done correctly, there are keto diet side effects like the keto flu that can happen. Michels suggests using a carb counter or macro tracking application to help when planning, but generally, a keto-compliant day of eating contains 75% fat or higher, 20% protein, and 5% or lower carbohydrates.

When it comes to planning a keto breakfast, Michels says eggs are almost always a key component. “Eggs cooked in oil is an easy keto-compliant breakfast. Even adding some non-starchy vegetables to the mix will still keep you in the keto macro range,” she says. Just be sure to include nutrient-rich foods, consume enough fat, and work with a registered dietitian if you’re concerned about getting the vitamins and minerals you need, she says.

Delicious Keto Breakfast Recipes

Baked Eggs & Zoodle Bundles

Making Time 45 Min

A serving of baked eggs and zoodle bundles provides a nutritious and balanced meal, with a moderate amount of calories and a rich profile of essential nutrients. It offers 350 calories, 25 grams of fats, 30 grams of protein, 15 grams of carbohydrates, and 5 grams of fibre. Additionally, it provides significant amounts of vitamins and minerals, including 18% of the Daily Value (DV) for vitamin A, 34% DV for vitamin C, 25% DV for vitamin K, 15% DV for potassium, and 10% DV for magnesium. These nutrients are crucial for various bodily functions, such as muscle growth, repair, energy production, digestion, and overall health.

key Keto Breakfast

Ingredients

  • Cooking spray
  • 1/2 c. plain Greek yogurt
  • 3 tbsp. store-bought or homemade pesto
  • Kosher salt
  • 1 lb. spiralized zucchini (from about 2 medium zucchini)
  • 2 tbsp. extra-virgin olive oil
  • Freshly ground black pepper
  • 1/2 c. grape or cherry tomatoes, halved
  • 4 large eggs
  • 2 tsp. grated Parmesan
  • Torn fresh basil, for serving

Step

  • Step 1Preheat oven to 425º. Spray a rimmed baking sheet with cooking spray.
  • Step 2 In a medium bowl, combine yoghurt and pesto; season with salt, if desired.
  • Step 3 In a large bowl, toss zucchini with oil, 1/2 teaspoon salt, and 1/4 teaspoon pepper. Form the zucchini mixture into 4 (5″) nests on the prepared baking sheet. Divide tomatoes among nests.
  • Step 4Bake 5 minutes, then make a well in the centre of each nest. Add a dollop of pesto yoghurt, then crack an egg into each well. Sprinkle each egg with a pinch of salt and a grind of pepper.
  • Step 5Continue to bake until zucchini is just tender and eggs are just set with runny yolks, 10 to 12 minutes. Sprinkled with Parmesan and basil.

Sunny-Side-Up Eggs on Garlicky Greens

Making Time 30 Min

A serving of Sunny-Side-Up Eggs on Garlicky Greens provides a balanced meal with a moderate calorie count and a rich profile of essential nutrients. It contains approximately 311 calories, 24 grams of fat, 9 grams of saturated fat, 0 grams of trans fat, 75 milligrams of cholesterol, 285 milligrams of sodium, 12 grams of fibre, 3 grams of sugar, and 10 grams of protein. This dish also offers a significant amount of vitamin D, providing 11 grams, which is essential for bone health and immune function. Additionally, it contains 225 milligrams of iron, which is crucial for transporting oxygen throughout the body, and 197 milligrams of potassium, which plays a vital role in muscle function and blood pressure regulation.

key Keto Breakfast

Ingredients

  • 2 tbsp. olive oil, divided
  • 2 large bunches of greens (chard, collard, or mustard), stemmed, leaves shredded
  • 4 cloves garlic, sliced thin
  • 1/2 c. grape tomatoes, halved
  • 4 large eggs

Step

  • Step 1Heat 1 tablespoon oil in a nonstick skillet over medium heat. Add greens and cook, stirring frequently, until they begin to wilt, about 10 minutes.
  • Step 2Add garlic and tomatoes and continue to cook until garlic begins to brown about 5 minutes. Divide greens among 4 plates. Wipe out the skillet.
  • Step 3Return the skillet to medium heat, add remaining oil and crack eggs into the pan. Add 1 tablespoon water and cover the skillet with a lid for about 3 minutes. Remove the lid and continue cooking until the whites are set but the yolks are still runny about 1 minute. Top each plate with an egg.

Chocolate Keto Protein Shake

Making Time 5 Min

A serving of this food contains 508 calories, 36 grams of fat (4 grams of saturated fat and 0 grams of trans fat), 0 milligrams of cholesterol, 0 milligrams of sodium, 281 milligrams of carbohydrates, 11 grams of fibre, 21 grams of sugar, and 3 grams of protein. It also contains 19 grams of vitamin D, 683 micrograms of calcium, 635 milligrams of iron, and 8 milligrams of potassium.

key Keto Breakfast

Ingredients

  • 3/4 c. almond milk
  • 1/2 c. ice
  • 2 tbsp. almond butter
  • 2 tbsp. unsweetened cocoa powder
  • 2 to 3 tbsp. keto-friendly sugar substitute to taste (such as Swerve)
  • 1 tbsp. chia seeds, plus more for serving
  • 2 tbsp. hemp seeds, plus more for serving
  • 1/2 tbsp. pure vanilla extract 
  • Pinch kosher salt

Combine all ingredients in a blender and blend until smooth. Pour into a glass and garnish with more chia and hemp seeds.

Sweet Potato Sausage Lasagna

Making Time 2 HRS

A serving of Sweet Potato Sausage Lasagna contains 311 calories, 24 grams of fat (9 grams of saturated fat and 0 grams of trans fat), 75 milligrams of cholesterol, 285 milligrams of sodium, 12 milligrams of carbohydrates, 3 grams of fibre, 10 grams of sugar, and 11 grams of protein. It also contains 11 grams of vitamin D, 0 micrograms of calcium, 225 milligrams of iron, and 197 milligrams of potassium.

key Keto Breakfast

Ingredients

  • Cooking spray
  • 2 tbsp. extra-virgin olive oil
  • 1 large yellow onion, chopped
  • 2 cloves garlic, minced
  • 1 lb. sweet Italian sausage, casings removed
  • Kosher salt
  • Freshly ground black pepper
  • 1 (24-oz.) jar marinara
  • 1 (5-oz.) package baby spinach
  • 16 oz. ricotta
  • 1 large egg, beaten
  • 3/4 c. freshly grated Parmesan, divided
  • 1 tsp. dried oregano
  • 3 large sweet potatoes, peeled and sliced 1/8″-thick (about 2 lb.)
  • 1 1/2 c. shredded mozzarella
  • Freshly chopped parsley, for garnish

Step

  • Step 1Preheat oven to 375° and grease a 9″-x-13″ baking dish with cooking spray. In a large skillet over medium heat, heat oil. Add onions and cook, stirring occasionally, until soft, 5 minutes. Add garlic and cook until fragrant, 1 minute more. Add sausage and cook, breaking up with a wooden spoon, until no longer pink, about 6 minutes. Season with salt and pepper. 
  • Step 2Pour in marinara and bring to a simmer. Cook until sauce thickens slightly, 5 minutes. Add spinach and cook until wilted, 2 minutes. Remove from heat. 
  • Step 3 In a large bowl, combine ricotta, egg, ½ cup Parmesan, and oregano. Season with salt and pepper. 
  • Step 4Spread a thin layer of marinara mixture evenly across the bottom of the baking dish. Layer a third of the sweet potatoes on top of the sauce, slightly overlapping. Spread about a third of the ricotta mixture over sweet potatoes and top with a third of the remaining meat sauce. Repeat to make 2 more layers. Top with mozzarella and remaining ¼ cup Parmesan. 
  • Step 5Cover with foil and bake until sweet potatoes are almost cooked through about 45 minutes, then remove foil and bake until sweet potatoes are fork-tender and cheese is golden, 15 minutes more. 

Cheesy Avocado Omelette

Making Time 15 Min

NUTRITION (per serving): 350 calories, 32 g protein, 10 g carbohydrates, 10 g fibre, 7 g sugars (0 g added sugars), 22 g fat (8 g sat fat), 200 mg cholesterol, 300 mg sodium

key Keto Breakfast

Ingredients

  • 1 tsp. olive oil
  • 1 small red onion, finely chopped
  • Kosher salt and pepper 
  • 6 cremini mushrooms, sliced
  • 1 c. baby spinach
  • 4 large eggs plus 2 egg whites
  • 2 oz. sharp Cheddar, coarsely grated
  • 1 c. grape tomatoes, halved
  • 1/4 c. fresh flat-leaf parsley, chopped
  • 1/2 small avocado

Step

  • Heat oil in a large non-stick skillet on medium. Add onion, season with 1/4 teaspoon each salt and pepper and cook, stirring occasionally for 4 minutes. Add mushrooms and cook, stirring occasionally until just tender, 4 minutes. Stir in spinach and cook until beginning to wilt.
  • Add eggs and cook stirring for 1 minute, then cook without stirring until edges are brown, 2 to 3 minutes. Sprinkle with cheese and fold half over the other to create a semi-circle.
  • Toss tomatoes with parsley and avocado and serve spooned over omelette.

Spinach and Goat Cheese Egg Muffins

Making Time 45 Min

NUTRITION (per egg muffin): 65 calories, 4 g protein, 2 g carb, 1 g fibre, 1 g sugars (0 g added sugars), 4.5 g fat (1.5 g sat), 97 mg cholesterol, 120 mg sodium

key Keto Breakfast

Ingredients

  • 1 tbsp. olive oil
  • 1 large red pepper, cut into 1/4-in. pieces
  • Kosher salt and pepper
  • 2 scallions, chopped
  • 6 large eggs
  • 1/2 c. milk
  • 1 5-oz. pkg. baby spinach, chopped
  • 1/4 c. fresh goat cheese, crumbled

Step

  • Step 1 Heat oven to 350°F. Spray a 12-cup muffin pan with nonstick cooking spray.
  • Step 2Heat oil in a large skillet on medium. Add red pepper and 1⁄8 tsp each salt and pepper and cook, covered, stirring occasionally, until tender, 6 to 8 minutes. Remove from heat and stir in scallions.
  • Step 3 In a large bowl, beat together eggs, milk, 1⁄4 tsp salt, and 1⁄8 tsp pepper. Stir in the spinach and red pepper mixture.
  • Step 4Divide batter among muffin pan cups (about 1⁄4 cup each), top with goat cheese, and bake until just set in the centre, 20 to 25 minutes. (Even when set, the tops of frittatas may look wet from the spinach.)
  • Step 5Cool on a wire rack for 5 minutes, then remove from pan. Serve warm. Can be refrigerated for up to 4 days; microwave on high for 30 seconds to reheat.

Healthy Herb Frittata

Making Time 40 mins

PER SERVING 305 cal, 12 g pro, 5 g carb, 2 g fibre, 1.5 g sugars (0 g added sugars), 26.5 g fat (8 g sat fat), 299 mg chol, 377 mg sodium

key Keto Breakfast

Ingredients

  • 1/4 c. crème fraîche, at room temp
  • 2 tbsp. chopped chives
  • 6 large eggs
  • 6 scallions, cut into 1-in. pieces
  • 2 c. flat-leaf parsley leaves, plus more for sprinkling
  • 2 c. cilantro leaves and tender stems, plus more for sprinkling
  • 1/2 c. dill fronds, plus more for sprinkling
  • 4 tbsp. olive oil, divided
  • kosher salt
  • pepper

Step

  • Step 1 Heat oven to 350°F. Stir together crème fraîche and chives; refrigerate until ready to use.
  • Step 2 In a bowl, lightly beat eggs. In a food processor, pulse scallions, parsley, cilantro, dill, and 2 tbsp. oil until evenly and finely chopped. Add to bowl with eggs along with 1/2 tsp. each salt and pepper; mix to combine.
  • Step 3Heat the remaining 2 tbsp. oil in a medium skillet on medium until shimmering, about 2 min. Add egg mixture and cook until edges have begun to sizzle and set, about 2 min. Transfer skillet to oven and bake until centre is just set 18 to 20 min. Let rest for at least 5 min. Serve with chive crème fraîche. Sprinkle with more herbs if desired.

Keto Cinnamon Rolls

Making Time 1 hr 20 mins

A serving of this food contains 311 calories, 24 grams of fat (9 grams of saturated fat and 0 grams of trans fat), 75 milligrams of cholesterol, 285 milligrams of sodium, 12 grams of fibre, 3 grams of sugar, and 10 grams of protein. It also contains 11 grams of vitamin D, 0 micrograms of calcium, 225 milligrams of iron, and 1 milligram of potassium.

key Keto Breakfast

Ingredients

FOR THE ROLLS

  • 2 c. finely ground almond flour
  • 2 tbsp. coconut flour
  • 1/4 c. keto-friendly granulated sugar (such as Swerve)
  • 1 tbsp. gluten-free baking powder
  • 2 large eggs
  • 2 tsp. pure vanilla extract
  • 2 c. shredded mozzarella 
  • 4 oz. cream cheese
  • 3 tbsp. butter, melted, divided, plus more for brushing 
  • 1/3 c. packed keto-friendly brown sugar (such as Swerve)
  • 1 tbsp. ground cinnamon

FOR THE GLAZE

  • 3 oz. cream cheese
  • 2 tbsp. heavy cream
  • 2 tsp. keto-friendly granulated sugar (such as Swerve) 

Step

  • Step 1 Make the rolls: In a large bowl, whisk almond flour, coconut flour, granulated Swerve, and baking powder until combined. In another bowl, whisk eggs with vanilla.  
  • Step 2 In a medium microwave-safe bowl, microwave mozzarella and cream cheese, stirring every 30 seconds until melty, about 90 seconds. Add egg mixture and melted cheese mixture to dry mixture and knead until well combined. 
  • Step 3Line a work surface with parchment paper and turn the dough out onto the parchment. Place another piece of parchment on top and roll until you have a 16”-x-10” rectangle. Brush dough with 2 tablespoons melted butter and sprinkle with brown sugar Swerve and cinnamon.
  • Step 4Preheat the oven to 375°. Line an 8”-x-8” inch metal baking pan with parchment paper and brush with butter. Starting from the long end, roll the dough into a log. Chill for 10 minutes.
  • Step 5Slice the log into 12 equal pieces and arrange them in the prepared baking dish. Brush the tops of the rolls with the remaining 1 tablespoon of melted butter. 
  • Step 6Bake until rolls are golden, about 30 minutes. Let cool slightly. 
  • Step 7 Meanwhile, make the icing: In a medium heatproof bowl, melt cream cheese. Whisk in heavy cream and Swerve until smooth. 
  • Step 8Drizzle icing over warm rolls before serving.

Coconut Chia Pudding

Making Time 2 hrs 5 mins

NUTRITION (per 1/2-cup serving): 253 cal, 4 g pro, 17 g carb, 7 g fibre, 7 g sugars (7 g added sugars), 19.5 g fat (12.5 g sat fat), 0 mg chol, 79 mg sodium

key Keto Breakfast

Ingredients

  • 1/2 c. black chia seeds
  • 3 tbsp. agave syrup
  • 2 tsp. pure vanilla extract
  • 1/8 tsp. Kosher salt
  • 1 14-oz. can of coconut milk, shaken
  • 1 c. almond or other nondairy milk
  • fresh berries, for serving
  • pepitas, for serving

Step

  • Step 1 In a large bowl, combine chia seeds, syrup, vanilla, and 1/8 tsp salt, making sure there are no clumps. Whisk in coconut and almond milk.
  • Step 2Transfer to a jar, cover, and refrigerate for at least 2 hours. Serve topped with fresh berries and pepitas.

Raspberry Chia Jam

Making Time 30 Min

NUTRITIONAL INFORMATION (Per Tbsp): About 20 calories, 0.5 g fat (0 g saturated), 0 g protein, 0 mg sodium, 3 g carbohydrates, 2 g fibre

key Keto Breakfast

Ingredients

  • 2 c. raspberries
  • 1 tbsp. fresh lemon juice
  • 1 tbsp. pure maple syrup
  • 2 tbsp. black chia seeds

In a small saucepan, cook raspberries on medium, stirring occasionally, until the fruit breaks down and the liquid becomes syrupy about 8 minutes. Remove from heat and stir in lemon juice and maple syrup, then stir in chia seeds and let sit 20 minutes (mixture should thicken slightly).

Keto Fat Bombs

Making Time 30 Min

A serving of this food contains 2795 calories, 264 grams of fat (150 grams of saturated fat and 0 grams of trans fat), 252 milligrams of cholesterol, 1229 milligrams of sodium, 63 milligrams of carbohydrates, 16 grams of fibre, 43 grams of sugar, and 49 grams of protein. It also contains 1 gram of vitamin D, 352 micrograms of calcium, 14 milligrams of iron, and 1684 milligrams of potassium.

key Keto Breakfast

Ingredients

  • 8 oz. cream cheese, softened to room temperature
  • 1/2 c. keto-friendly peanut butter
  • 1/4 c. coconut oil, plus 2 tbsp.
  • 1/4 tsp. kosher salt
  • 1/2 c. keto-friendly dark chocolate chips

Step

  • Step 1Line a small baking sheet with parchment paper. In a medium bowl, combine cream cheese, peanut butter, ¼ cup coconut oil, and salt. Using a hand mixer, beat the mixture until fully combined, about 2 minutes. Place bowl in the freezer to firm up slightly, 10 to 15 minutes.
  • Step 2 When the peanut butter mixture has hardened, use a small cookie scoop or spoon to create tablespoon-sized balls. Place in refrigerator to harden, 5 minutes.
  • Step 3Meanwhile, make chocolate drizzle: combine chocolate chips and remaining coconut oil in a microwave-safe bowl and microwave in 30-second intervals until fully melted. Drizzle over peanut butter balls and place back in the refrigerator to harden for 5 minutes.
  • Step 4 To store, keep covered in the refrigerator.

Keto Blueberry Muffins

Making Time 40 mins

key Keto Breakfast

Ingredients

  • 2 1/2 c. almond flour
  • 1/3 c. keto-friendly sugar (such as Swerve)
  • 1 1/2 tsp. baking powder
  • 1/2 tsp. baking soda
  • 1/2 tsp. kosher salt
  • 1/3 c. melted butter
  • 1/3 c. unsweetened almond milk
  • 3 large eggs
  • 1 tsp. pure vanilla extract
  • 2/3 c. fresh blueberries
  • Zest of 1/2 lemon (optional)

Step

  • Step 1Preheat oven to 350° and line a 12-cup muffin pan with cupcake liners.
  • Step 2 In a large bowl, whisk to combine almond flour, Swerve, baking powder, baking soda, and salt. Whisk in melted butter, almond milk, eggs, and vanilla until just combined.
  • Step 3Gently fold blueberries and lemon zest (if using) until evenly distributed. Scoop equal amounts of batter into each cupcake liner and bake until slightly golden and a toothpick inserted into the centre of a muffin comes out clean, 23 minutes. Let cool slightly before serving.

Keto Crispy Chicken & Waffles

Making Time 1 hr 5 mins
Serving Nutrition, packs 814 calories, 62g of fat (20g saturated), and 293mg of cholesterol. It provides 10g of carbs (4g fibre, 5g sugar) and a substantial 50g of protein per serving. Micronutrients include 2mcg of Vitamin D, 632mg of calcium, 2mg of iron, and 823mg of potassium.

key Keto Breakfast

Ingredients

FOR THE CHICKEN

  • Cooking spray
  • 4 oz. pork rinds
  • 1 c. freshly grated Parmesan
  • 1 large egg 
  • 2 tbsp. mayonnaise 
  • 2 tbsp. water
  • Kosher salt
  • Freshly ground black pepper 
  • 1 lb. boneless skinless chicken breasts, cut into strips 

FOR THE WAFFLES

  • 4 large eggs
  • 2 c. almond flour
  • 1 c. shredded cheddar
  • 1 c. milk
  • 1 c. sour cream
  • 1 tsp. baking powder 
  • Kosher salt
  • Freshly ground black pepper
  • Cooking spray
  • 2 tbsp. freshly chopped chives, for garnish
  • Butter (optional)

Step

  • Step 1Preheat oven to 425°. Line a baking sheet with parchment paper and grease generously with cooking spray. Add pork rinds to a food processor and pulse until fine crumbs form. Transfer to a shallow dish and combine with Parmesan. 
  • Step 2 In a medium bowl, whisk together egg, mayo, and water. Season with salt and pepper. 
  • Step 3Dip chicken pieces in egg mixture, letting excess liquid drip off. Coat chicken in pork-rind mixture, pressing to adhere, and place on a baking sheet. 
  • Step 4 Bake until golden, 25 to 30 minutes. 
  • Step 5 Meanwhile, make the waffles: Preheat a waffle iron. In a large bowl, whisk eggs, then whisk in almond flour, cheddar, milk, sour cream, and baking powder and season with salt and pepper. Grease the waffle iron with cooking spray. Following waffle maker directions, add 1/2 cup batter and cook until golden, 4 to 5 minutes. Repeat with the remaining batter.
  • Step 6Serve chicken tenders with waffles and garnish with chives and butter. 

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