Start your day with keto breakfast ideas that pack in healthy fat and protein! Each recipe in our collection has 8 grams of carbs or fewer per serving.
40 Keto Breakfast Ideas (High-Fat, Low-Carb)
Updated on Aug. 31, 2024
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Crustless Spinach Quiche
Total Time: 1 hour 5 minutesMain Ingredients: Spinach, ham, eggs, shredded Muenster or Monterey Jack cheese
Level: Intermediate
This keto recipe is perfect to share for Sunday brunch. Use any keto-friendly vegetables you have on hand to fill it up—spinach, kale, mushroom and asparagus are all good low-carb choices. One serving packs 18 grams of fat and 2 grams of net carbs.
I served this crustless quiche at a church lunch, and I had to laugh when one guy told me how much he disliked vegetables. Many people were surprised by how much they loved this veggie-filled quiche recipe—and he was one of them! —Recipe contributor Melinda Calverley, Janesville, Wisconsin
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Hard-Boiled Eggs
Total Time: 20 minutesMain Ingredients: Eggs, cold water
Level: Beginner
This is the simplest of keto breakfast ideas. Hard-boiled eggs are naturally low in carbs with 1 gram per egg. Then, once you’ve perfected your technique, start adding hard-boiled eggs to keto salads.
In the kitchen, it’s important to start with something simple, like how to cook hard-boiled eggs. Use this egg recipe in plenty of dishes, or eat them plain for a quick protein fix. —Recipe contributor Taste Recipes Test Kitchen, Milwaukee, Wisconsin
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Muffin-Tin Scrambled Eggs
Total Time: 35 minutesMain Ingredients: Eggs, mushrooms, green chiles, ham, shredded cheddar cheese
Level: Intermediate
Schedule some meal prep time this weekend to whip up a batch of muffin-tin scrambled eggs. This keto breakfast freezes well, so feel free to double the recipe. Each egg cup has 6 grams of fat and 1 gram of carbs.
I made these one year at Christmas as a way to save time, and they were a big hit. I have to make a large batch because my husband and boys can polish them off in a short amount of time. These also freeze very well, if there are any left! —Recipe contributor Jill Darin, Geneseo, Illinois
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Copycat Starbucks Egg Bites
Total Time: 35 minutesMain Ingredients: Eggs, bacon, cottage cheese, shredded Swiss cheese
Level: Intermediate
We love Starbucks copycat recipes and egg bites happen to be one of the keto-friendly options! Use full-fat cheese and bacon in your recipe for 10 grams of fat and 1 gram of carbs. Serve with avocado slices for a filling start to the morning.
You can substitute Gruyere cheese for the Swiss and ham for the bacon, or add in small-cut veggies to these copycat Starbucks egg bites. I also like to bake these in small Mason jars for fun single-portion presentations. Serve with avocado slices and fresh fruit for a healthy breakfast. —Recipe contributor Maria Morelli, West Kelowna, British Columbia
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Keto Bread
Total Time: 55 minutesMain Ingredients: Almond flour, flaxseed, eggs
Level: Beginner
Keto bread mimics the look and taste of sandwich bread and is just as deliciously golden brown and wholesome. This recipe will feel like an indulgence while helping you stay on the low-carb diet track.
This keto-friendly recipe creates a toasty, golden loaf from almond flour, flaxseeds, eggs and butter. It’s perfect for everyday use, like toast, sandwiches and more! —Taste Recipes Test Kitchen
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Muffuletta Frittata
Total Time: 50 minutesMain Ingredients: Eggs, olives, giardiniera, capicola, hard salami, mortadella
Level: Intermediate
Imagine all the classic flavors of the classic Italian sammie without the carbs. This muffuletta frittata packs loads of cheesy, meat-filled goodness for 31 grams of fat and 6 grams of carbs. Skip the giardiniera topping, since this condiment often includes added sugars. Opt for a sugar-free hot sauce to up the spice levels instead.
I’m a sucker for Italian sub sandwiches and olives. I wanted those flavors but in a low-carb dish, so I created this frittata. Use fresh spinach in place of the arugula if you don’t love arugula’s peppery flavor as I do. —Recipe contributor Donna Gribbins, Shelbyville, Kentucky
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Air-Fryer Bacon Egg Cups
Total Time: 35 minutesMain Ingredients: Eggs, bacon, shredded cheddar cheese
Level: Intermediate
If your bacon is already cooked, this simple breakfast is ready after only 15 minutes. Use small ramekins for a beautiful and simple presentation. One egg cup has 29 grams of fat and 4 grams of carbs.
These adorable bacon egg cups are a fresh take on the classic breakfast combo. I originally baked these, but they’re amazing in the air fryer—no need to heat up the oven! —Recipe contributor Carol Forcum, Marion, Illinois
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Cast-Iron Scrambled Eggs
Total Time: 25 minutesMain Ingredients: Eggs, sweet onion, jalapeno pepper, goat cheese
Level: Intermediate
If you can’t get enough of your cast-iron skillet, break it out in the morning for fluffy scrambled eggs. Be sure to wear gloves when chopping the hot peppers and avoid touching your face or eyes. One serving contains 16 grams of fat and 3 grams of carbs.
I love these easy cast-iron scrambled eggs that use fresh ingredients I usually have on hand. They make a quick and simple breakfast! —Recipe contributor Bonnie Hawkins, Elkhorn, Wisconsin
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Veggie Frittata
Total Time: 30 minutesMain Ingredients: Eggs, carrot, sweet red pepper, zucchini, grape tomatoes
Level: Intermediate
Need a break from meaty dishes? Lighten up your morning meal with a veggie frittata. Each serving has 10 grams of fat and 4 grams of carbs. To add more fat, sprinkle full-fat cheese over the top before broiling.
I was impressed with myself that I could omit dairy and still create something so good! Use any vegetables in this recipe, then add a salad, fruit cup or yogurt on the side. —Recipe contributor Kizmet Byrd, Fort Wayne, Indiana
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Shiitake and Manchego Scramble
Total Time: 25 minutesMain Ingredients: Onion, sweet red pepper, shiitake mushrooms, eggs, shredded Manchego cheese
Level: Intermediate
Pump up the flavor of traditional scrambled eggs with this quick and easy shiitake and manchego scramble. The recipe calls for horseradish, so make sure the jar you purchase doesn’t have added sugars. One serving packs 24 grams of fat and 4 grams of carbs.
This savory breakfast dish takes everyday scrambled eggs up a few notches. The rich flavor is so satisfying in the morning, and it’s even better served with buttery toasted Italian bread. —Recipe contributor Thomas Faglon, Somerset, New Jersey
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Sausage-Vegetable Egg Bake
Total Time: 1 hour 25 minutesMain Ingredients: Italian turkey sausage links, mushrooms, Swiss chard, eggs
Level: Intermediate
Next time you have company coming for brunch, prepare this tasty egg bake. You’ll have to swap out the milk for equal parts water and heavy cream. (The water will help bring the heavy cream to a milk-like consistency.) You can also replace the white wine with chicken broth since wine isn’t officially keto. It bakes for about 45 minutes, and one serving contains 15 grams of fat and 6 grams of carbs.
When we were kids, our mom tucked homegrown Swiss chard inside this comfy casserole. Now I grow the chard, make the dish and savor the memories. —Recipe contributor Cathy Banks, Encinitas, California
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Shakshuka
Total Time: 30 minutesMain Ingredients: Onion, tomatoes, eggs
Level: Intermediate
Shakshuka is a flavorful dish of poached eggs with tomatoes, onion and cumin. Skip the pita bread for 12 grams of fat and 6 grams of carbs per serving.
Shakshuka is a dish of poached eggs with tomatoes, onion and cumin. I learned about it while traveling, and it’s been my favorite way to eat eggs since. —Recipe contributor Ezra Weeks, Calgary, Alberta
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Ham and Swiss Omelet
Total Time: 20 minutesMain Ingredients: Ham, shredded Swiss cheese, eggs
Level: Beginner
Whether you’re looking for a delicious brunch recipe or a simple dinner, this ham and cheese omelet does the job. Using water instead of milk makes for fluffier eggs from the steam as they cook. One serving has 37 grams of fat and 2 grams of carbs.
This easy omelet will be a snap to fix for breakfast or dinner. —Recipe contributor Agnes Ward, Stratford, Ontario
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Individual Frittatas
Total Time: 45 minutesMain Ingredients: Mushrooms, hard salami, eggs, shredded mozzarella cheese
Level: Intermediate
For a fun breakfast change of pace, whip up individual frittatas loaded with hearty flavor from salami, roasted sweet peppers and mozzarella cheese. Swap the milk for heavy cream to keep it keto-friendly. Each mini frittata has 24 grams of fat and 6 grams of carbs.
The Italian word “frittata” refers to frying the egg-based dish in a skillet. These baked individual frittatas include salami, roasted sweet peppers and mozzarella. —Recipe contributor Nancy Elliott, Houston, Texas
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Scrambled Eggs with Cream Cheese
Total Time: 15 minutesMain Ingredients: Cream cheese, half-and-half cream, eggs, Parmesan cheese
Level: Beginner
For the creamiest scrambled eggs the whole family will love, cook them over low heat with full-fat cream cheese. Though the recipes already uses crumbled bacon, consider adding crumbled breakfast sausage if you’re looking for more fat. One serving has 28 grams of fat and 3 grams of carbs.
My mother-in-law introduced me to this scrambled eggs with cream cheese recipe, and now it’s my kids’ favorite breakfast. They really love it. —Recipe contributor Jacque Hunt, Heyburn, Idaho
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Fried Eggs
Total Time: 10 minutesMain Ingredients: Eggs, butter
Level: Beginner
Is there anything better than the smell of eggs frying in butter? If you’ve never fried an egg yourself before, here’s our egg frying guide. Turn them into over-easy eggs by gently flipping them to cook on both sides. Two eggs have 33 grams of fat and 1 gram of carbs.
If you’re watching calories, make this fried egg recipe in a nonstick pan coated with nonstick cooking spray. —Recipe contributor Taste Recipes Test Kitchen, Milwaukee, Wisconsin
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Sausage Patties
These quick and easy-to-make sausage patties are loaded with flavor thanks to ground sage, spicy peppers and just enough sugar to balance everything out.
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Creamy Baked Eggs
Total Time: 25 minutesMain Ingredients: Eggs, shredded Jarlsberg cheese, Parmesan cheese, half-and-half cream
Level: Intermediate
Creamy baked eggs are rich, soft and ready in minutes. Pour heavy cream into a cast-iron skillet, then add the eggs and cook. One serving has 9 grams of fat and 2 grams of carbs.
This recipe is so simple, and the eggs come out just as my husband likes them every time. If you like soft yolks, cook eggs for nine minutes; for firmer yolks, cook for about 11 minutes. —Recipe contributor Macey Allen, Green Forest, Arkansas
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Turkey Breakfast Sausage
Total Time: 20 minutesMain Ingredients: Lean ground turkey, sage, ginger
Level: Beginner
Sage and ginger infuse major flavor into our turkey breakfast sausages. They’re ready in minutes, and each patty contains 5 grams of fat and no carbs. Serve them up with your favorite style of eggs, or chop the sausage into an omelet.
My hearty sausage patties are loaded with flavor but have a fraction of the sodium and fat found in commercial breakfast sausage links. —Recipe contributor Judy Culbertson, Dansville, New York
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Mediterranean Broccoli & Cheese Omelet
My Italian mother-in-law taught me to make this omelet years ago—she would make it for breakfast, lunch or dinner and eat it on Italian bread. This is one of my favorite ways to use up leftover broccoli. —Mary Licata, Pembroke Pines, Florida
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Eggs Lorraine
Total Time: 40 minutesMain Ingredients: Eggs, Canadian bacon, Swiss cheese, sour cream
Level: Intermediate
Eggs Lorraine combines the flavors of Canadian bacon, Swiss cheese and sour cream for a stick-to-your-ribs breakfast. Combine the ingredients in a shallow baking dish and bake for 25 to 30 minutes. One serving has 18 grams of fat and 2 grams of carbs.
Super easy and elegant, this is one of my favorite special-occasion dishes. It’s absolutely delicious! —Recipe contributor Sandra Woolard, DeLand, Florida
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Sage Turkey Sausage Patties
Total Time: 30 minutesMain Ingredients: Sage, fennel seed, lean ground turkey
Level: Intermediate
Bring the flavors of Thanksgiving to your keto breakfast with sage turkey breakfast sausages. They freeze well, and each patty contains 6 grams of fat and no carbs. If your grocery store is out of the fresh herbs you need, here’s a handy fresh-to-dried herbs conversion guide.
When you want to cut salt and saturated fat, turkey sausage is a wonderful option. The aroma of these patties sizzling in the pan will wake up any sleepyhead. —Recipe contributor Sharman Schubert, Seattle, Washington
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Mini Ham Quiches
Total Time: 35 minutesMain Ingredients: Ham, shredded sharp cheddar cheese, eggs
Level: Intermediate
These mini ham quiches are as yummy as they are adorable. Play around with the flavors by substituting bacon, sausage or shrimp for the ham. Each mini quiche has 11 grams of fat and 5 grams of carbs.
These quiches are delightful for brunch when you don’t want to fuss. Replace the ham with bacon, sausage, chicken or shrimp, or use chopped onion, red pepper or zucchini instead of olives. —Recipe contributor Marilou Robinson, Portland, Oregon
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Avocado Scrambled Eggs
Total Time: 10 minutesMain Ingredients: Eggs, avocado, bacon
Level: Beginner
Avocado scrambled eggs are rich and creamy while providing plenty of healthy fats. Swap the milk for 1/4 cup water and 1/4 cup heavy cream. Add some bacon and a cup of coffee for a tasty start to the day. Each serving has 19 grams of fat and 4 grams of carbs.
Bacon and avocado blend nicely in these special eggs. They’re easy and perfect for breakfast. But I’ll also whip them up after an evening meeting or football game—or any time friends drop by for coffee. —Recipe contributor Sundra Hauck, Bogalusa, Louisiana
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Bacon 'n' Egg Bundles
Total Time: 35 minutesMain Ingredients: Bacon, eggs, butter
Level: Intermediate
These bacon and egg bundles are a fun breakfast idea for adults and kids alike. Use thick cuts of high-quality bacon so the bundles don’t fall apart in the muffin tin—our Test Kitchen ranked the best bacon brands to help you. Each bundle contains 28 grams of fat and 1 gram of carbs.
This is a fun bacon and eggs recipe! It can easily be doubled for a larger group. Make sure to use high-quality bacon so it doesn’t fall apart in the muffin tin. —Recipe contributor Edith Landinger, Longview, Texas
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Eggs Florentine Casserole
Total Time: 50 minutesMain Ingredients: Bulk pork sausage, spinach, eggs
Level: Intermediate
This classic eggs Florentine recipe combines sausage and spinach to make a snappy casserole. Replace the milk with 1 cup water and 1 cup heavy cream to keep the recipe keto-friendly. The egg bake keeps in the refrigerator for three or four days or in the freezer for up to three months. Each serving has 20 grams of fat and 6 grams of carbs.
For our Christmas brunch, I make this variation on a classic eggs Florentine recipe, adding sausage and spinach to make a snappy casserole. Sometimes I mix in fresh peppers or green chiles, so play with it. —Recipe contributor Karen Weekley, Washington, West Virginia
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Keto Granola
Total Time: 30 minutesMain Ingredients: Walnuts, pecans, shredded coconut, pepitas
Level: Intermediate
Sprinkle a handful of nutty granola over full-fat, plain yogurt for breakfast or enjoy a handful as a keto snack. Feel free to skip the sugar substitute when making it. One serving has 29 grams of fat and 6 grams of carbs.
This my favorite on-the-go breakfast treat. A handful sprinkled on full-fat, plain yogurt makes a fantastic keto-friendly treat that will keep you satisfied all morning. It’s a great evening snack, too. Delicious and packed with heart-healthy nutrients. What could be better! Vary the nuts and seeds if you prefer. You can also use erythritol sweetener in place of the stevia. —Recipe contributor Trisha Kruse, Eagle, Idaho
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Ketolicious Cheesy Biscuits with Turkey Sausage
Total Time: 40 minutesMain Ingredients: Almond flour, eggs, shredded cheddar cheese, ground turkey
Level: Intermediate
If you thought that following the keto diet meant kissing biscuits goodbye, we have good news for you! These almond flour biscuits are the perfect base for a blend of eggs, cheese and turkey sausage. This recipe is the outlier in our collection: Each sandwich has 37 grams of fat and 15 grams of carbs. Because that might take up a large chunk of your carbs for the day, take note to enjoy a keto dinner with lower carbs.
If you’re craving serious comfort food, this sammy is for you. The keto-friendly breakfast of homemade biscuits and turkey sausage checks all the boxes! —Recipe contributor Trisha Kruse, Eagle, Idaho
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Cheesy Cauliflower Breakfast Casserole
Total Time: 1 hour 10 minutesMain Ingredients: Bacon, eggs, frozen riced cauliflower
Level: Intermediate
Enjoy hearty breakfast casseroles on the keto diet by substituting riced cauliflower for the usual hash browns. Full-fat ricotta and Swiss add fat and creamy flavor. One serving contains 22 grams of fat and 7 grams of carbs.
I love finding new ways to add veggies to my meals. This cauliflower breakfast casserole swaps in riced cauliflower for the usual hash browns to make it not only keto-friendly but also a real crowd-pleasing addition to the brunch rotation. —Recipe contributor Robyn Warren, Lakeway, Arkansas
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Bacon-Wrapped Avocado Wedges
Total Time: 30 minutesMain Ingredients: Avocados, bacon, Sriracha chili sauce
Level: Intermediate
Bacon-wrapped avocado wedges dipped in sriracha and mayo are quick to prepare and you won’t believe the mild, yet salty flavor. Serve them with brunch or as an afternoon snack. Each serving has 13 grams of fat and 3 grams of carbs.
We all know that almost everything is improved with bacon—and avocado is no exception. Since it’s made in an air fryer, this appetizer is one to remember. It will definitely impress your friends! —Recipe contributor James Schend, Dairy Freed, Pleasant Prairie, Wisconsin
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Bulletproof Coffee
Total Time: 2 minutesMain Ingredients: Coffee, butter, coconut oil
Level: Beginner
Start the day right with a tall cup of coffee. Bulletproof coffee is a keto staple and combines coffee, grass-fed butter and coconut oil. Blend up the ingredients using a regular blender or a handheld milk frother for all-day energy.
People swear by this bulletproof coffee to increase their energy and focus. Two minutes to make and only three ingredients, this is a drink we’ll definitely keep in our rotation. —Recipe contributor Taste Recipes Test Kitchen, Milwaukee, Wisconsin
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Keto Breakfast Casserole
Total Time: 50 minutesMain Ingredients: Ground pork sausage, bacon, eggs, heavy cream
Level: Intermediate
This has to be one of our favorite keto breakfast ideas. The casserole is loaded with two kinds of protein-rich meat, low-carb vegetables and plenty of cheesy goodness. One serving has 6 grams of carbs.
Meet your macro goals with this low-carb, easy keto breakfast casserole. It’s sure to keep you full without breaking the bank. —Recipe contributor Lauren Habermehl, Pewaukee, Wisconsin
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Almond Flour Bread
Total Time: 35 minutesMain Ingredients: Almond flour, chia seeds, eggs
Level: Intermediate
You can still enjoy your morning toast when following the keto diet. This almond flour bread is low in carbs and has a fluffy, crumbly texture. Each serving contains 19 grams of fat and 7 grams of carbs.
My almond flour bread recipe is keto-friendly. It’s low in carbs with a fluffy, crumbly texture like a traditional loaf of bread. —Recipe contributor Caroline Baines, Spokane, Washington
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Protein Pancakes
Total Time: 25 minutesMain Ingredients: Egg, banana, Greek yogurt, cinnamon
Level: Intermediate
Whip up keto-friendly pancakes for the entire family with these protein pancakes. They have a slightly dense texture from the almond flour, so try adding a bit more baking soda to make them fluffier.
Try stirring in cacao nibs, blueberries or chopped pecans to make these pancakes your own. For the best flavor, toast the nuts before adding to the batter. —Recipe contributor April Preisler, Auburn, California
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Frittata Florentine
Total Time: 30 minutesMain Ingredients: Eggs, baby spinach, shredded mozzarella cheese, bacon
Level: Intermediate
This Florentine frittata combines spinach, bell peppers and herbs for rich Italian flavor without the carbs. Add sausage or shrimp to up the protein and fat contents. Each serving has 11 grams of fat and 4 grams of carbs.
My family is all about brunchy meals like this gorgeous Italian omelet. Lucky for us, it’s loaded with ingredients we tend to have at the ready. —Recipe contributor Jenny Flake, Newport Beach, California
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Denver Omelet Salad
Total Time: 25 minutesMain Ingredients: Ham, eggs, spinach, tomatoes
Level: Intermediate
Leafy greens are perfect for keto because they’re much lower in carbs than starchy vegetables like potatoes and carrots. Saute your favorite Denver omelet ingredients over medium heat and sprinkle them over fresh spinach. One serving has 14 grams of fat and 7 grams of carbs.
I love this recipe. It may not be your typical breakfast, but it has all the right elements. Plus, it’s easy, healthy and fast. Just turn your favorite omelet ingredients into a morning salad! —Recipe contributor Pauline Custer, Duluth, Minnesota
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Spinach-Mushroom Scrambled Eggs
Total Time: 15 minutesMain Ingredients: Eggs, mushrooms, spinach, shredded provolone cheese
Level: Beginner
Cook these savory spinach and mushroom scrambled eggs in rich butter and top with provolone cheese. Each serving packs 11 grams of fat and 2 grams of carbs.
My husband and I had breakfast at a hotel and enjoyed an amazing mushroom and egg dish. As soon as I got home, I made my own rendition. —Recipe contributor Rachelle McCalla, Batesville, Arkansas
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Southwestern Omelet
Total Time: 20 minutesMain Ingredients: Jalapeno pepper, eggs, bacon, avocado, shredded Monterey Jack cheese
Level: Beginner
This Southwestern omelet packs all sorts of warming flavors with onions, peppers, bacon, salsa and avocado. One serving contains 31 grams of fat and 8 grams of carbs. You can make your own salsa roja so you know it doesn’t have added sugars like some store-bought brands.
Hearty home-style food is popular in our small farming and timber community. We love pulling in flavors from other regions for this eggy dish. —Recipe contributor Patricia Collins, Imbler, Oregon
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Feta Frittata
Total Time: 25 minutesMain Ingredients: Eggs, tomato, avocado, sour cream, crumbled feta cheese
Level: Intermediate
Whip up this fresh frittata with tomatoes, feta cheese, avocado and sour cream. Once you’re done prepping the ingredients, the frittata cooks up in about 10 minutes. Each serving contains 12 grams of fat and 7 grams of carbs.
Chopped tomatoes and feta cheese come together to make this frittata extra special. It’s perfect for a lazy Sunday or to serve with a tossed salad for a light lunch. —Recipe contributor Marjorie Dodero, Seal Beach, California
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French Omelet
Total Time: 20 minutesMain Ingredients: Eggs, ham, onion, green pepper, shredded cheddar cheese
Level: Beginner
This cheesy omelet is hearty and rich; not to mention it’s a cinch to prepare! Swap the fat-free milk for heavy cream—you can use equal parts water and heavy cream to keep the consistency closer to milk. You also don’t have to search for reduced-fat cheddar when you’re on keto. Enjoy the full-fat cheese! Each serving has 9 grams of fat and 4 grams of carbs, but if you add in full-fat cheese, the fat content will be higher.
This cheesy omelet is modeled after the one I tasted and loved in a local restaurant. Mine is so hearty and rich tasting that no one will guess it’s lower in fat. —Recipe contributor Bernice Morris, Marshfield, Missouri
Keto Breakfast FAQ
What is a good keto breakfast?
The best keto meals have the right proportion of fats, carbs and proteins and don’t include foods high in sugars and carbs. Because the keto diet is a low-carb, high-fat eating plan, a good keto breakfast needs to contain healthy fats. You can get these from eggs, nuts, meat, poultry, olive oil or avocado. Your breakfast should also provide a moderate amount of protein.
Do you have to eat breakfast on keto?
Most people need to eat breakfast for energy to start the day. Breakfast kick-starts our metabolisms and fuels energy levels. There is no rule that you must eat breakfast while following the keto diet. Listen to your body and notice if you feel lethargic or irritable after skipping breakfast, as these symptoms could be a sign that your body needs food.
Is store-bought breakfast sausage keto?
Breakfast sausage is rich in fat and protein, making it a keto-friendly food. Some store-bought varieties contain carbs from additives and binding agents. Always check the nutrition label before buying store-bought breakfast sausage.
