If you’re following a ketogenic diet, you know you have to start paying attention to your carb intake from the moment you wake up and cook up your usual groggy-eyed breakfast.
The keto diet is essentially a lower-carb version of a low-carb diet, and the goal is getting into a state called ketosis, where your body burns fat, rather than carbs, for fuel.
So what does this mean for breakfast? It’s helpful to start by knowing what you can and cannot eat on the keto diet.
There’s a lot of standard breakfast fare that simply doesn’t fit the bill. For example:
- some fruit
- starchy vegetables
Rather than focusing on what you can’t eat, keep in mind that there are a lot of foods that really do work for a tasty keto breakfast, including eggs, avocado, many kinds of meat and vegetables, and of course, keto bread.
Here are some keto breakfast ideas for you to try.
Breakfast Deviled Eggs 🥚
Servings: 24 deviled eggs
Total Carbs: 4g Net Carbs: 4g
- 12 large eggs
- 8 ounces / 230g full-fat cream cheese, softened at room temperature
- 1/2 teaspoon kosher salt
- 1 grind black pepper
- 2 tablespoons everything bagel seasoning
- Hard boil a dozen eggs by your preferred method. Drain and cool the eggs in an ice bath. Peel them.
- Slice the eggs in half lengthwise and use a small spoon to pop out the yolks and place them in a bowl.
- Cut the cream cheese into rough pieces and add to the yolks. Use a hand beater or stick blender to blend, starting on low speed and then on high speed, until fluffy and whipped. Beat in the salt and pepper. Taste. Adjust seasonings if desired.
- Use a spoon or a piping bag to fill the egg whites with the yolk mixture.
- Sprinkle the tops of the filled eggs generously with everything bagel seasoning. Serve within two hours.
90-Second Keto Bread 🍞
Total Carbs: 2g Net Carbs: 1g
- 1 large egg
- 1 tablespoon milk
- 1 tablespoon olive oil
- 1 tablespoon coconut flour
- 1 tablespoon almond flour
- 1/4 teaspoon baking powder
- A Pinch of salt
- 1/4 cup grated cheese
- 1 tablespoon minced scallions or herbs
- Whisk the egg, milk, oil, coconut flour, nut flour, baking powder, and salt together in a small bowl. Add the cheese and scallions or herbs, if using, and stir to combine.
- Pour into a tall microwave-safe mug, and tap the bottom firmly on the counter a few times to force any air bubbles to rise and pop. Microwave on high for 1 minute, 30 seconds.
- Invert the mug onto a cutting board and let the bread slide out. Cut crosswise into 1/2-inch-thick slices. To toast, heat a teaspoon of oil in a small skillet over medium-high heat until shimmering. Add the slices and toast until golden-brown, about 30 seconds per side.
Ham, Egg, and Cheese Wraps 🫔
Total Carbs: 5g Net Carbs: 4g
- 8 large eggs
- 4 teaspoons water
- 2 teaspoons almond flour
- 1/2 teaspoon fine salt
- 4 teaspoons coconut oil
- 1 1/3 cups shredded Swiss cheese
- 4 ounces / 115g very thinly-sliced ham
- 1 1/3 cups loosely packed watercress
- Place the eggs, water, flour, and salt in a medium bowl, and whisk until it has broken up and the flour has completely dissolved.
- Heat 1 teaspoon of the oil in a nonstick frying pan over medium heat until shimmering. Swirl the pan to coat the bottom with the oil. Add 1/2 cup of the egg mixture, and swirl to coat the bottom of the pan in a thin layer. Cook until the wrap is completely set on the edges and on the bottom, 3 to 6 minutes.
- Using a flat spatula, loosen the edges of the wrap and slide it underneath the wrap, making sure it can slide easily around the pan. Flip the wrap with the spatula. Immediately sprinkle 1/3 cup of the cheese over the wrap, and cook until the second side is set, about 1 minute. Slide it onto a work surface or cutting board. While still warm, place a single layer of ham over the egg. Place 1/3 cup of the watercress across the center of the wrap. Roll it up tightly.
- Repeat with cooking and filling the remaining wraps. Using a serrated knife, cut each wrap crosswise into 6 (1-inch) pieces.