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14.11.2022Easy Keto Breakfast Ideas to Stay In Ketosis
Easy Keto Breakfast Ideas
Whether you’re on the keto diet for weight loss, health, or both, you’ve likely found it difficult at times to stay in ketosis. Ketosis is achieved only through eating a structured ratio of fat, protein, and very few carbs. To say it plainly, the keto diet is limited when it comes to food choices. However, the health benefits may be worth it if you can stick to them.
Keep reading for easy keto breakfast ideas you can prepare to stay in ketosis without spending hours in the kitchen.
What Is a Keto-Friendly Breakfast?
A keto-friendly breakfast follows the ground rules for the keto diet. You must eat a higher ration of fats and protein with just a small number of carbs. The general macronutrient ratio for the keto diet is 70-80% fat, 10-20% protein, and 5-10% carbs. Examples of keto-approved foods include meats, poultry, fish, unsweetened dairy, green leafy veggies, nuts, seeds, avocados, and berries.
On the keto diet, you will consume very few fruits and almost no sugar. For drinks, you are allowed only unsweetened beverages like sparkling water, tea, water, and coffee. If you were hoping your daily glass of orange juice would make the list, you’re out of luck.
Sticking to a keto breakfast means you won’t be able to consume your usual breakfast favorites. However, there are plenty of tasty keto breakfast recipes that will keep you just as satisfied. First, let’s go over the keto breakfast food staples.
Keto Breakfast Foods List
The keto diet may be limited but it’s not devoid of delicious foods. In fact, many foods that are allowed on the keto diet are foods that are boycotted on other diet plans. Some people prefer going keto because they believe the diet allows them more freedom. Below are some of the keto breakfast food staples for a low-carb breakfast that will keep you in ketosis.
Eggs
Not only do eggs taste good, but they’re also highly nutritious. Eggs pack a fair amount of protein compared to their size. They are also rich in healthy fats, minerals, and vitamins. Whether your scramble, fry, boil or poach them, eggs are a versatile protein that can be eaten at any time of the day. Stock your fridge with fresh eggs to make sticking to a keto breakfast a breeze.
Bacon
Bacon is typically a “no, no” on most diet programs, but not on the keto diet. Bacon is a fatty protein packed with tons of flavor. It’s nowhere near being considered a healthy food but hey, it’s keto. Bacon makes a great tasty ingredient in numerous keto breakfast recipes which is why it’s a staple.
Avocado
Avocado is a plant food naturally high in omega-3 fats that benefit your heart. Its high-fat content makes it an excellent keto food for breakfast, lunch, dinner, or snacks. Avocados have a deliciously creamy inside that can be blended into recipes or eaten whole as a side dish.
Butter
There’s hardly a soul alive who doesn’t like butter. Butter is almost entirely made from fat and protein. While it spreads deliciously on bread, you won’t be using it for your toast on the keto diet. Butter can be added to keto breakfast recipes for more fat content or mixed with your morning coffee for a bulletproof keto coffee recipe.
Coffee
Fortunately for you caffeine fiends, coffee is indeed keto. Coffee is made from the grounds of coffee beans that have been strained through hot water. The result is a low-calorie, carb-free delicious beverage that gives you a kick of energy in the morning. You can’t eat breakfast without a cup of morning Joe. Just make sure you nix sweetened creamers and sugar to keep it keto.
Cheese
If cheese can’t make a keto breakfast delicious, then what will? Cheese is a dairy product that contains both fat and protein. It comes in numerous styles and can be incorporated into numerous meals. Add some cheese to your keto breakfast recipes or eat it on its own for a delicious treat.
Cold Cuts
Protein helps build strong muscle, keeps you feeling full longer, and is essential of the keto diet. Cold cuts are pre-cooked meats that are easy to eat when you’re on the go. Keeping a drawer of your favorite cold-cut meats will make breakfast meal prep simple.
Сan Oatmeal Be Eaten on Keto Diet?
Unfortunately, oatmeal does not make the keto breakfast foods list. Oats are a grain that contains high amounts of slow-release carbohydrates. While oatmeal is a delicious, healthy breakfast food, it won’t help you stay in ketosis and should be avoided.
Is Oatmeal Keto Friendly In Small Amounts?
You can consume a small number of carbs while on the keto diet, but oatmeal wouldn’t be your best choice. To eat oatmeal and stay in ketosis, you would have to eat a very small portion.
Just one cup of cooked oatmeal contains 21.9 grams of carbohydrates. That’s nearly half the allowed amount of carbs (50 grams) on a keto diet. Ultimately, there are lower-carb foods that would be ideal.
What To Eat for Breakfast on Keto Diet?
So, what to eat for breakfast on the keto diet? Are you relegated to solely boiled eggs and coffee? While boiled eggs and coffee do indeed make a great keto breakfast, you can get more creative than that. Below are some ideas for a simple, and easy-to-make keto breakfast that won’t break your diet.
Easy Keto Breakfast Ideas
Scrambled Eggs & Bacon
- 1-2 whole eggs
- 2 slices full-fat, unsweetened bacon
- 1 tablespoon butter
- Salt and pepper to taste
Bacon and eggs are a classic American breakfast as well as a great example of a keto breakfast. The fat and protein from the eggs, bacon, and butter will keep you satiated all day long without breaking your carb limit.
Scramble your eggs and use some of the butter to cook them. Use the remaining butter to cook the bacon on a non-stick skillet. Add any seasoning you like to taste.
Mashed Egg with Avocado & Salmon
- 2 whole eggs (boiled and peeled)
- 1 tablespoon butter
- Smoked salmon
- 1 avocado
- Salt and pepper to taste
Mash the peeled boiled eggs together with the butter until the butter is thoroughly mixed in. Season with salt and pepper to taste. Serve mashed boiled egg with sliced avocado and a few pieces of smoked salmon for a tasty low-carb breakfast.
Lazy Keto Breakfast
Boiled Egg, Cheese, & Nuts
- 2-3 boiled and peeled eggs
- A handful of cheese cubes (whichever cheese you prefer)
- A small handful of almonds
When you don’t feel like cooking in the morning, meal-prep a few items the night before. Keep boiled eggs in your fridge along with cheese cubes. Plate a few boiled eggs, a handful of cheese cubes, and almonds and you’ve got a perfect keto meal.
Ham and Veggie Omelet
- Chopped cooked ham
- ¼ chopped green bell pepper
- ¼ chopped red bell pepper
- Shredded cheese (any kind)
- Butter
Whisk all ingredients together in a bowl except for the butter. Heat a non-stick skillet and let the butter melt. Pour the contents of the bowl into the skillet and let cook until the bottom of the omelet is slightly firm.
Use a spatula to fold one side of the omelet onto the other and let cook through. If the omelet falls apart, no worries! Turn it into scrambled eggs and enjoy. Season to taste with preferred seasonings.
Cold Keto Breakfast Ideas
Greek Yogurt and Berries
- 1 cup full fat unsweetened Greek yogurt
- ½ cup mixed berries
- Keto sweeteners (such as stevia or Trulia)
If you’re not in the mood for savory or prefer keto breakfast ideas without eggs, opt for yogurt. Top a generous cup of full-fat Greek yogurt with a handful of your favorite berries and use a keto-approved sweetener to taste.
Cold Cut Plate
- Your choice of cold-cut meat (turkey, chicken, ham, etc.)
- Mozzarella slices (or any cheese you prefer)
- ½ tomato sliced
- Lettuce leaves
- 1 tablespoon olive oil
- Salt and pepper to taste
Put lettuce leaves on a plate and top with both cheese slices and tomato. Drizzle each salad with olive oil and salt and pepper to taste. Serve with your choice of cold-cut meats on the side.
Easy Keto Breakfast on the Go
Cheese and Cold Cut Roll-up
- Your choice of cold-cut meat
- Your choice of sliced cheese
- Pitted olives
- Tomato slices
Layer your choice of cold cuts with your choice of sliced cheese. Place a few pitted olives and tomato slices on top and roll into a roll-up. Stick a toothpick through the middle to keep the roll-up shape. Make as many roll-ups as desired and pack them in a cooler or cooled lunchbox for when you’re on the go.
Keto Smoothie
- 1 cup unsweetened whole milk
- ½ cup heavy cream
- ½ cup berries of your choice
- 1 scoop MCT powder
Blend all ingredients together and enjoy! Smoothies make great breakfast ideas for when you’re on the go.
The Takeaway
Sticking to a keto diet can be easy and delicious when you plan ahead. Use these keto breakfast ideas to plan your meals and make dieting easier. With so many recipes to choose from, your taste buds will never get bored, and your waistline will keep shrinking.
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William is from Canada, he is passionate nutrition & wellness writer. William understands that the topic of wellness is still not well understood, so his goal is to enlighten and teach people how to live healthier and happier in their bodies.
Great Article!