Keto Breakfast Ideas To Start Your Day Right

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. 



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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Sated Orange Creamsicle Recipe

Sated Orange Creamsicle Recipe

Summer means warmer weather which means mixing up your Sated shake flavor to something sweet and fruity! Enjoy the delicious taste of sunshine with our keto orange creamsicle shake!


What You'll Need:

-1 Large Scoop Vanilla Sated Ready To Drink

-1 Small Scoop Keto Shake Oil or Heavy Cream

-Mio Orange Vanilla Drops or orange extract

-8-12 oz water

-Handful of ice

-Sugar free whipped cream (optional)


  1. Mix Sated Vanilla Powder, Keto Shake Oil (or heavy cream), 2 generous squirts of Mio Orange Vanilla, and 8-12 oz of water. 
  2. Blend in a handful of ice for designed thickness. 
  3. Top with sugar free whipped cream and enjoy!
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A Recipe for the Easiest Keto Blueberry Waffles

A Recipe for the Easiest Keto Blueberry Waffles

Keto doesn’t mean you have to eat eggs and bacon for every breakfast. Make these simple, fresh, and crowd-pleasing, keto blueberry waffles with just 4 ingredients and 15 minutes!

What You’ll Need: 

- 1 bag of Keto and Co Keto Pancake and Waffle Mix 

- 6 tbsp nut milk (or water)

- 3 eggs, beaten

- 2 tbsp oil

- 1 oz blueberries

Cooking Instructions:

  1. Combine eggs, nut milk (or water) and oil in medium bowl.
  2. Add ½ cup of waffle mix and stir until smooth. Let sit 30 seconds to thicken. 
  3. Heat and cook in a hot waffle iron according to manufacturer’s instructions.
  4. Sprinkle your blueberries over batter in the waffle iron to your liking and enjoy!
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How to Make Your Own Low Carb Ice Cream Sandwiches

How to Make Your Own Low Carb Ice Cream Sandwiches

We can all agree ice cream sandwiches will forever be a summer why not make them low carb AND homemade?! Grab your Keto Fudge Brownie Mix and your favorite low carb ice cream for these timeless summer treats! By @ketobydesign


What You’ll Need:

 Keto Brownie Sandwich Layer:

-1 bag of Keto and Co Fudge Brownie Mix

-3/4 cup of butter, melted

-3 large eggs, beaten


Ice Cream Filling:

-1 cup of Heavy Whipping Cream

-3 Tbsp nut milk of choice

-1/4 cup Wondrose Sugar Replacement

-2 tsp vanilla

-Pinch of salt


Cooking Instructions:

  1. Preheat oven to 350 F and grease or line a 9” x 12” baking sheet with a lip

  2. Combine Keto and Co Fudge Brownie Mix, butter, and eggs in a medium mixing bowl and stir until smooth

  3. Add to a sheet pan and bake for 30-35 minutes or until edges are firm. Center will be slightly soft

  4. While still warm roll out brownie sheet with a rolling pin until about 1/2" thick, let cool

  5. Make your ice cream mixture but combining the heavy cream, nut milk, Wondrose, vanilla and salt into a medium-sized bowl

  6. Whip contents of the bowl until the liquid triples in size and becomes stiff whipping cream

  7. Freeze for 2-3 hours or until scoopable

  8. Cut brownie sheet in half and trim any uneven sides

  9. Add ice cream to one side of the brownie sheets and spread in an even layer

  10. Top the ice cream layer with the other sheet, freeze until solidified together

  11. Cut into 4 large ice cream sandwich bars or 8 sandwich squares

  12. Enjoy!

  • Keto and Co
Low Carb Lemon Bars with Tasty Shortbread Crust

Low Carb Lemon Bars with Tasty Shortbread Crust

These low carb lemon bars sit on top of an irresistible keto shortbread crust that will not disappoint! Perfect for picnics, brunch or an afternoon treat, these lemon filled desserts will be a hit no matter the event! By @cleaneaterr


What You’ll Need For Crust:

-1 package of Keto and Co Shortbread Keto Cookie Mix

-1 cup butter (2 sticks), softened 

-1 large egg, beaten


What You’ll Need For Filling:

-1 cup pure cane sugar-free baking sweetener 

-6 tbsp butter, softened 

-1/4 cup cream 

-3 eggs

-2 oz of cream cheese, softened 

-3 tbsp lemon juice

-Zest of one lemon 


Cooking Instructions: 

  1. Preheat the oven to 350F. Grease an 8x8 baking pan lined with parchment paper.
  2. In a medium-large bowl add your egg, and softened butter. Combine gently with your mixer. 
  3. Add in your Keto and Co Shortbread Keto Cookie Mix and combine well.
  4. Press into the bottom of the 8x8 baking dish.  Bake the crust for 10 minutes. 
  5. Mix together the ingredients for the filling in a separate bowl and mix until smooth. Pour over the pre-baked crust. 
  6. Bake for 30-35 min or until the filling no longer jiggles if the pan is gently shaken. Cool completely. 
  7. Gently lift the parchment paper to remove the bars from the pan. 
  8. Cut into 12 pieces. Sprinkle with Wondrose Sugar Replacer right before serving if desired. 
  • Keto and Co
Delicious and Fluffy Keto Pancake Poppers

Delicious and Fluffy Keto Pancake Poppers

Consider yourself warned...once you've tried one, you won't be able to put these perfect little low carb pancake poppers down! Add all your favorite pancake toppings to this perfect snack, breakfast to-go or fun treat! By @cleaneaterr

What You’ll Need: 

-  1 bag of Keto and Co Keto Pancake and Waffle Mix 

- 6 tbsp unsweetened almond milk 

- 4 eggs

- 2 tbsp coconut oil

- a few morsels per popper (3/4 cup of morsels)

- Cake pop mold


Cooking Instructions:

  1. Preheat your oven to 375F

  2. In a medium bowl whisk your eggs, almond milk, and your coconut oil together.

  3. Next, add in your pancake mix and gently combine.

  4. Add 3/4 cups of sugar-free chocolate morsels

  5. Using a small spoon, fill each cake pop mold with pancake batter and place it in the oven. 

  6. Bake for 12 minutes. You can stick a toothpick through them to make sure they come out clean.

  7. Let them cool for 5 minutes and serve with your favorite toppings!

      Yields: 35 pancake poppers 

  • Keto and Co
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