When you follow a keto diet, the number one rule is that you must keep your daily carbohydrate intake low—below 50 grams per day. In practice, that means minimizing or eliminating grain-based foods and foods with added sugar. Your typical bread, bagels, pastries, breakfast cereal, pancakes, waffles, biscuits, and muffins are all off the table (no pun intended).
At first blush, then, it might seem like there is nothing left to eat in the morning. Au contraire! In fact, breakfast is one of the easiest meals to eat when you’re keto. Eggs, veggies, meat, and cheese are all totally keto-friendly options that you can combine into a variety of delectable breakfast dishes. Berries and plain, full-fat yogurt also fit the bill. You can even use low-carb flour and sugar substitutes to reinvent some of those old favorites if you’re so inclined.
A low-carb breakfast with plenty of healthy, satiating protein and fat is how you start your day off on the right foot. Here are 15 keto breakfast recipes to get you going!
15 Keto Breakfast Recipes
These recipes all feature eggs, one of the quintessential Primal and keto breakfast foods. For egg-free (or not-egg-centric) options, scroll down.
1. Mark’s Big-ass Omelet
One of Mark’s top three meals of all time (along with Big-ass Salads and a good steak). This recipe is infinitely customizable with your choice of meat, vegetables, and cheese.
Did you know your favorite coffee shop egg bites probably contain seed oils and other non-Primal ingredients? This copycat recipe only has the good stuff.
Sure, eggs are easy, nutritious, and affordable, but maybe you’re allergic. Or—and we didn’t believe this when we first heard it—apparently some folks don’t want to eat eggs every day? No problem. Besides last night’s leftovers, which are always a fine option, here are a couple keto breakfast ideas, no eggs required.
8. Hemp Cauliflower Oats
These are on the slightly higher end of the carb spectrum with 20 grams of carbs, but 9 grams are fiber. Hemp cauliflower oats are a great pre- or post-workout keto breakfast when you don’t mind a few extra carbs.
These make a fantastic savory side for any keto breakfast or brunch, or use these as the foundation of a keto breakfast sandwich. Just add a sausage patty and cheese.
Don’t knock it till you try it. Once you try adding an egg to your coffee, you’ll forget all about butter coffee—although you can always add butter, MCT oil, or coconut oil to this recipe if you’re so inclined. Swap out the sugar for stevia or monk fruit to drop the carbs even more.
If you aren’t already drinking bone broth regularly, it’s time to get on board. Here’s how to amp up a mug of plain bone broth to deliver even more healthy fats and flavor.
Looking for even MORE low-carb breakfast recipes? Check out the recipe archives on Mark’s Daily Apple!
About the Author
Lindsay Taylor, Ph.D., is a senior writer and community manager for Primal Nutrition, a certified Primal Health Coach, and the co-author of three keto cookbooks.
As a writer for Mark’s Daily Apple and the leader of the thriving Keto Reset and Primal Endurance communities, Lindsay’s job is to help people learn the whats, whys, and hows of leading a health-focused life. Before joining the Primal team, she earned her master’s and Ph.D. in Social and Personality Psychology from the University of California, Berkeley, where she also worked as a researcher and instructor.
Lindsay lives in Northern California with her husband and two sports-obsessed sons. In her free time, she enjoys ultra running, triathlon, camping, and game nights. Follow along on Instagram @theusefuldish as Lindsay attempts to juggle work, family, and endurance training, all while maintaining a healthy balance and, most of all, having fun in life.