The keto diet is low in carbs, high in fat — and extra tasty. Although it requires that you do some extra meal prep (or at least means you have to think outside the box), this diet has a lot of deliciousno-carb breakfast ideas to offer.
The keto diet states that you should get at least 75 percent of your calories from fat, 20 from protein, and 5 from carbs. Avoid grains, legumes, root vegetables, sugar, and fruit (aside from berries) — and eat bacon.
When it comes to pork products,call us a little bit biased if you will, but we’re up for any “diet” that encourages a healthy consumption of bacon. When it comes to cured vs uncured bacon, we always opt for “uncured” or a natural curing process that is free from artificial nitrates.
Let’s answer the question of “what can you eat for breakfast on the keto diet” and dive into some creative ideas for inspiration. After all, the perfectlow carb breakfast can get you fueled up, energized, and ready for the day ahead.
1. Keto Granola & Plain Greek Yogurt
Keto granola means that it’s low carb, sugar-free, and grain-free, yet not necessarilygluten-free or dairy-free. Granola is an excellent choice for on-the-go mornings when you just need to dive in, eat, and get going. Most granolas you’ll purchase in the store use oats as a base then drench them in sugar, maple syrup, or honey. Though these options might be tasty, they aren’t extra keto-friendly. Instead, use ingredients like seeds and nuts for your base. Pumpkin seeds, sunflower seeds, and sesame seeds are all good options — as are almonds, pecans, and walnuts. Add in spices like cinnamon, cloves, ginger, and nutmeg, then bring your granola mixture to life with melted coconut oil and some monk fruit sweetener. You can also go for nut butters, like almond butter and peanut butter as a way to get those necessary grams of protein and fat. Mix your keto granola with some plain Greek yogurt or enjoy it alongside some unsweetened coconut or almond milk. With all keto meals, especially breakfast, it’s important that you fill them with particular food items that will keep you going, like the wholesome fats from your favorite nuts. A good way to stay on top of the keto diet when you have early mornings approaching is to meal prep. Dedicate a day to making a big batch of granola, then enjoy a cup hereand there throughout the week.
2. Keto Breakfast Tacos
Breakfast tacos are an essential part of morning happiness and the good news is, even if you’re going keto, you don’t have to give them up. In fact, we’ll go so far as to say that keto breakfast tacos are as good (or better) than the real deal. To make your breakfast tacos keto-friendly, use a simple bacon weave in place of your tortilla. To achieve the weave, do a little online research and you’ll find a surplus of videos, tutorials, and how-tos for this pork-weaved wonder. The weave will add some crunch and tasty fat to your breakfast taco. Fill it with eggs, cheese, kale, and a dollop of sour cream and you’ll be all set. You can also create crispy taco shells with nothing more than shredded cheese. If you go this route for your low-carb meal, make sure to put some chopped bacon in with your egg filling. Add some sliced avocado for additional healthy fat and prepare to get pumped for the day ahead. We’ve also heard that breakfast tacos go astoundingly well with a keto-friendly coffee drink — like bulletproof coffee that’s filled with a dose of buttery fat to start the day.
3. Keto Egg Cups
Whether you’re following the keto diet or not,egg cups are a greatlow carb breakfast idea. They’re packed with protein and are easy to customize based on your favorite flavorsof food. You can also make them ahead then reheat the cups when you’re ready for a quick meal before school or work. Similar to crustless quiche, use a base of eggs then go wild with whatever you can imagine — seasonings, fresh herbs, cheese, bacon, sausage, vegetables — as long as it’s keto-friendly. After you whisk the eggs with your ingredients of choice, divide into muffin tins about 2/3 full, and bake for 12-15 minutes at 350°F.
4. Baked Avocado & Egg Boats
These baked boats are ridiculously easy to create and are one of our favoriteno-carb breakfast ideas. All you have to do is cut an avocado in half, remove the pit, scoop some more flesh so you’ll have enough room to hold the egg, then crack an egg into each pit. Sprinkle with some black pepper or seasonings then bake at 400°F for 12-15 minutes. Don’t forget to add your toppings of choice, like chopped bacon and peppers. Because these can be cooked at the same temperature and for the same amount of time as the egg cups, you can bake both breakfast options simultaneously togive yourself some breakfast variety. If you like the baked egg method, you can make a similar dish with bell pepper halves.
5. Keto “Potatoes”
The starchy breakfast favorite — potatoes — are too high in carbs to be included on your average ketogenic diet. But thankfully, there are some creative workarounds to this rule. If you’re askingwhat can I eat for breakfast on keto, we’re here to tell you hash browns are still an option (so if you’re used to pairing your breakfast scramble with a side of hashbrowns, try not to panic). Cabbage hash browns are a tasty alternative that are easy to whip up and make for the perfect side dish for just about anything in the breakfast realm. Just shred or finely dice some fresh cabbage and mix it with eggs and salt. Fry in a pan over medium heat until golden brown then pair with some fats and protein. If you’re more of a breakfast potato style eater, rest assured — we’ve got you covered, too. Try using Brussels sprouts in place of your typical chopped potatoes. It might sound crazy at first, but once they’re mixed with some cheese and bacon, you’ll quickly become a fan of this roasted green dish. Make a bunch ahead of time then enjoy your Brussels alongside eggs in the morning or roasted chicken in the evening. Keto potatoes can be used in essentially any low-carb meal at any time of the day, whether it be in your breakfast bowl or on your dinner plate.
6. Classic Bacon and Eggs
Of course, the simplestno-carb breakfast ideas are also sometimes the tastiest. When you’re on the lookout for good keto breakfast foods, don’t forego the classics. Simple scrambled eggs with cheese and kale, a side of sliced avocado, and some bacon hit all the right notes of fat and protein. Lots of bacon brands on the market come with added ingredients like maple or brown sugar (we even make some ourselves and it’s delicious). But if you’re looking for a bacon to pair with your simple scramble that’s completely paleo certified, try ourNo-Sugar Dry-Rub Uncured Bacon. It has the rich and hearty flavor of our outstanding Heritage Breed pork and needs no bells and whistles. We gave up the added sugar and let the distinguished flavors of the pork and dry rub ingredients shine.
7. Cottage Cheese and Berries
Although most fruits are to be avoided on the keto diet, if you’re a berry lover, you’re in luck. Load up on blueberries, blackberries, and raspberries. One of the easiest, filling and cleanno-carb breakfast ideas is a bowl of cottage cheese topped with berries. Keep these ingredients on hand for times when you’re in a rush or don’t have the energy to spend on putting together a complicated breakfast. To get the berry juices seeping, mash them in a bowl beforehand to create a “jam-like” consistency. Combine them with your cottage cheese and any toppings of your choice — like sliced nuts, a spoonful of nut butter, or a coconut oil drizzle.
8. Keto Fat Bombs
If you’re following the keto diet, chances are you’ve heard of fat bombs. Keto fat bombs are a great option for balancing your blood sugar and getting some quick morning fuel. There are all kinds of these bite-sized, fat-filled bombs — lots incorporate hard boiled eggs and bacon, along with something to bind it together like grass-fed butter and paleo mayonnaise. You can also keep things super simple with fat bombs made from guacamole and bacon and add some extra flavor like crushed garlic, cilantro, and chili peppers. Now that we answered, “YES” to the question “Is bacon keto”, it's time to get cooking!
More Tips for Keto Breakfast
If you’re on the hunt for moreno-carb breakfast ideas, make sure to keep these 3 things in mind — protein, low-carb veggies, and healthy fats. From there, the sky’s the limit with what you can create (whatever you do, just don’t forget the bacon).
Protein — sausage, bacon, ground beef, uncured ham, scrambled eggs, smoked salmon
Low-Carb Veggies — zucchini, brussels sprouts, asparagus
Healthy Fats— grass-fed butter, coconut oil, avocado
Long gone are the days where breakfast was solely filled with sugary cereal and carbohydrate-loaded items like bagels and toast. Today, there’s a growing interest in no carb andlow carb breakfast ideas.
And bacon. Lots and lots of bacon.
From the Tender Belly team, thanks for reading. We wish you the best of luck as you embark on your ketogenic journey ahead. If you have any keto-inspired recipes you’d like to share with our pork-loving community, feel free to leave an idea or comment below.
Of course, don’t forget to browse through ourpork products. We stick to insanely high standards because it’s the right thing to do — but also because it makes for superior tasting pork.
