What Can You Eat for Breakfast on the Keto Diet?
Breakfast tends to be the most difficult meal for people to adjust to when they transition to a keto diet. This makes sense since most traditional breakfast foods such as muffins, bagels, cereal, toast, and oatmeal are grain-based and very high in carbs.
Eggs present another common issue with breakfast. Eggs are considered a classic keto food -- after all, they are a good source of both fat and protein -- but eggs are also a very common cause of gastrointestinal distress. For people who can’t tolerate eggs -- or who are just sick of eggs -- what’s left to eat for breakfast when you’re eating a low-carb, high-fat diet?
Breakfast is often considered the most important meal of the day, as it provides the body with fuel after an overnight fast. For those following a ketogenic, or keto, diet, breakfast foods can be a bit more limited than a typical breakfast spread. However, there are still plenty of delicious options to choose from to start your day off right.
One popular breakfast option for those on the keto diet is eggs. Eggs are high in protein and healthy fats, and can be prepared in a variety of ways, such as scrambled, fried, or even made into an omelette. They can be paired with vegetables, such as spinach or bell peppers, for added nutrients and flavor.
Another breakfast option is avocado toast. To make this, simply mash some avocado and spread it on top of a slice of low-carb bread. You can also add a fried egg or some sliced tomatoes for added flavor and nutrition.
For those who prefer a sweeter breakfast, coconut flour pancakes are a great option. Simply mix together coconut flour, eggs, coconut oil, and a sweetener, such as stevia, to create a batter. Cook the pancakes in a pan and top with your favorite keto-friendly toppings, such as berries or whipped cream.
Smoothies are also a great option for a quick and easy keto breakfast. Simply blend together your favorite low-carb fruits, such as berries, with coconut milk, avocado, and a protein powder for added protein. This can be a great way to get in a serving of vegetables, such as spinach or kale, as well.
Do You Need to Eat Breakfast?
One thing to keep in mind is that you don’t necessarily have to eat breakfast. We’ve long been told that breakfast is the most important meal of the day, but this may be another diet myth. The truth is, you don’t have to eat if you’re not hungry. And if you’ve been on a ketogenic diet for any length of time, you’ll likely find that you simply aren’t as hungry as you used to be. Many people who have been doing keto for a while practice intermittent fasting and many eat only two meals a day.
Keto Breakfast Options
If you do want to eat breakfast, you have a lot of options other than eggs. Try some of these ideas for a high-fat, keto-friendly breakfast:
1. Make a green smoothie.
Use avocado as a base to make it creamy, then add almond milk, coconut oil, cacao nibs, hemp seeds, and lots of spinach. It’s a great way to start your day with lots of fat and plant compounds. Add a keto-friendly protein powder if you need more protein, and use some stevia if you need a little sweetener.
2. Try some chia pudding.
This requires a little prep work, as the chia seeds will need to soak overnight. Try soaking them in unsweetened coconut milk or almond milk. Then, add your sweetener and flavors of choice -- try a little vanilla and cinnamon or add a few berries once you’re keto-adapted.
3. Make a sausage and veggie hash.
Cook up some breakfast sausage and add diced bell peppers and spinach. Top with some avocado and sour cream.
4. Try some Greek yogurt with berries.
Choose full-fat, unsweetened yogurt and add a little stevia. You can also add slivered almonds and chia seeds for more fat.
5. Think outside the box.
You don’t have to eat breakfast foods just because it’s morning. Eat leftovers, or a big salad, or some fish with vegetables. Eat whatever you want, as long as it’s high in fat and will keep you feeling satisfied until lunch!
The ketogenic diet -- and especially keto breakfasts -- require you to change the way you think about food. But once you get used to eating a low-carb, high-fat diet, you’ll likely find it’s easy to come up with meals that work for you.
