Keto Breakfast Ideas To Start Your Day Right

After an overnight fast, enjoying a hearty, healthy breakfast is a real treat. Beginning the day with these keto meals will provide the boost of energy you need, and when you start your day right - you tend to continue with good eating. 

What exactly is Keto?

The ketogenic diet is high in fat (about 80% of your daily calories), low in carbohydrates (less than 5% of your daily calories), and moderate in protein (usually 15 - 20% of your calories). 

The reason it’s called the ketogenic diet is because when you eat this way, a natural process occurs called ketosis. Fat is released from your fat stores into your liver, where it is turned into ketones. Your body will use ketones for fuel, which research shows can be more efficient.   

The keto diet can help with weight management, lifts brain fog, improves acne, and may benefit a host of medical conditions, including Dementia.  

Related: Keto for Beginners: Everything You Need to Know

Keto Sausage Breakfast Sandwich

Sausage sandwich


For this McMuffin-style breakfast, you’ll need:

-6 large eggs

-2 Tbsp. Heavy cream

-A pinch red pepper flakes

-Kosher salt

-Freshly ground black pepper

-1 Tbsp butter

-3 slices cheddar cheese

-6 frozen sausage patties, heated according to package instructions

-Avocado, sliced


Cooking Instructions:

  1. Now just beat the eggs, heavy cream, and red pepper flakes together. Season generously.
  2. In a non-stick pan over medium heat, melt butter. Pour about ⅓ of the egg mixture into the pan.
  3. Place a slice of cheese in the middle and let it sit for about a minute. Fold the sides of the egg into the middle, covering the cheese.
  4. Remove it from the pan and repeat the process with the remaining eggs.
  5. Serve the eggs between two sausage patties with avocado. 

This delicious meal will keep you full for hours. It yields 3 portions and only takes 15 minutes to prepare.

*If this is too much sausage for you, consider using low-carb flatbread or pancakes for a more traditional McMuffin-style breakfast sandwich. 

Breakfast plate


Cabbage Hash Browns

I know you thought hash browns were a thing of the past, but no, you can enjoy this old favorite - with a twist. You’ll need:

-2 large eggs

-½ tsp Garlic powder

-½ tsp Kosher salt

-Freshly ground black pepper

-2 cup shredded cabbage

-¼ small yellow onion, thinly sliced

-1 Tbsp avocado or olive oil


Cooking Instructions:
  1. In a large bowl, whisk eggs, garlic powder, and salt—season with black pepper.
  2. Now add the shredded cabbage to the egg mixture and combine.
  3. In a large pan, over a medium-high heat, heat oil.
  4. Divide the mixture into 4 patties in the pan and press with a spatula to flatten.
  5. Cook until golden brown and tender - about 3 minutes per side. 

These taste just like hash browns! This recipe yields 2 servings and takes 25 minutes to prepare.

Related: Keto Snacks you can Buy and Serve at Your Next Party

Egg cups


Keto Breakfast Cups

Breakfast cups may be done in many delicious ways, but this recipe is a yummy one. You’ll need: 

-2 lb ground pork

-1 Tbsp freshly chopped thyme

-2 cloves garlic, minced

-½ tsp paprika

-½ tsp ground cumin

-1 tsp Kosher salt

-Freshly ground black pepper

-2 ½ cup chopped fresh spinach

-1 cup shredded white cheddar

-12 eggs

-1 Tbsp freshly chopped chives


Cooking Instructions:

  1. Preheat the oven to 400 degrees.
  2. In a large bowl, combine the ground pork, thyme, garlic, paprika, cumin, and salt—season with pepper.
  3. Add a small handful of pork to each muffin tin well, then press up the sides to create a cup.
  4. Divide the spinach and cheese evenly between the cups. Crack an egg on top of each cup and season with salt and pepper. 

Bake until the eggs set, and sausage is thoroughly cooked  -  about 25 minutes. Garnish with chives.

This recipe yields 12 portions and takes 40 minutes to prepare.

Peppers and eggs


Bell Pepper Eggs

For this light and colorful breakfast, you’ll need:

-1 bell peppers, sliced into ¼” rings

-6 eggs

-Kosher salt

-Freshly ground black pepper

-2 Tbsp Chopped chives

2 Tbsp Chopped parsley


Cooking Instructions:

  1. Heat a nonstick pan over medium heat, and grease lightly with cooking spray.
  2. Place a bell pepper ring in the pan, then saute for two minutes.
  3. Flip the ring, then crack an egg in the middle.
  4. Season with salt and pepper, then cook until the egg is cooked, 2 - 4 minutes. 

Repeat for each egg, then garnish with chives and parsley.

This recipe serves 3 and takes 20 minutes to prepare. 

Related: Keto Hot Breakfast Bar Recipes




Omelet Stuffed Peppers

For this crowd-pleaser, you’ll need:

-2 bell peppers, halved and seeds removed

-8 eggs, lightly beaten

-¼ cup milk

-4 slices bacon, cooked and crumbled

-1 cup shredded cheddar

-2 Tbsp Finely chopped chives, plus more for garnish

-Kosher salt

-Freshly cracked black pepper


Cooking Instructions:

  1. Preheat the oven to 400 degrees.
  2. Place peppers cut side up in a large baking dish.
  3. Add a little water to the dish and bake peppers for 5 minutes.
  4. Meanwhile, beat together eggs and milk.
  5. Stir in bacon, cheese, and chives and season with salt and pepper. 
  6. When peppers are done baking, pour in the egg mixture into peppers.
  7. Place back in the oven and bake 35 to 40 minutes more, until eggs are set. Garnish with more chives and serve. 

This recipe yields 4 portions and takes 1 hour to prepare. 

Do you have questions about keto? Keto and Co have the answers you need.

Bacon avocado bomb


Bacon Avocado Bombs

For this mouth-watering breakfast, you’ll need:

-2 avocados

-⅓ cup shredded cheddar

-8 slices bacon


Cooking Instructions:

  1. Heat your broiler and line a small baking sheet with foil. 
  2. Slice each avocado in half and remove the pits. Peel off the skin of each avocado.
  3. Fill two halves with cheese, then put them back together.
  4. Wrap each avocado with 4 slices of bacon.
  5. Place the bacon-wrapped avocados on the prepared baking sheet and broil until the bacon is crispy on top, about 5 minutes.
  6. Carefully flip the avocado using tongs and continue to broil until crispy all over, about 5 minutes per side.
  7. Cut in half crosswise and serve immediately.

This recipe yields 4 portions and takes about 20 minutes to prepare. 

Related:  What’s for Breakfast? These Low Carb Coffee Cake Bars  

Ham and egg rollup


Ham and Cheese Breakfast Roll-Ups

For this breakfast you’ll need:

-14 large eggs

-¼ cup milk

-2 Tbsp Chopped chives

-Kosher salt

-Freshly ground black pepper

-1 Tbsp Butter

-1 cup shredded cheddar, divided

-4 slices of ham


Cooking Instructions:

  1. In a medium bowl, whisk together eggs, milk, and chives—season with salt and pepper.
  2. In a medium-sized pan, over medium heat, melt butter. Pour half of the egg mixture into the pan, moving it to create a thin layer covering the entire pan.  Cook for 2 minutes.
  3. Add ½ cup of cheddar and cover for 2 minutes more, until the cheese is melty.
  4. Remove unto a plate, place two slices of ham, and roll tightly. Repeat with the remaining ingredients and serve.

This recipe yields 2 servings and takes 20 minutes to prepare.

Are you looking for keto products that are delicious and time-saving? Check out the Keto and Co product line.

Closing Remarks 

There you have it - some of the tastiest, most filling, and healthy breakfast ideas we could find. Of course, there are many more because the keto diet makes it possible to enjoy some of the world’s best foods - guilt-free. 

If you aren’t a breakfast-person or your intermittent fast extends until later in the day, any of these would make a great lunch or even dinner! You may get creative with the recipes, and substitute your favorite meat, for instance, or add some of your favorite toppings and seasonings. Make them your own and enjoy. 

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