These keto breakfast ideas are the best way to start your day. Each recipe has healthy fat, protein and minimal carbs!
42 Keto Breakfast Ideas for a High-Fat, Low-Carb Morning Meal
Updated on Apr. 30, 2025
1/42
Egg Muffins
Skill Level
Easy
Total Time
30 min
Servings
1 dozen
From the Recipe Creator:
After enjoying scrambled egg muffins at a local restaurant, I came up with this breakfast egg muffins recipe that my husband likes even better. They're pretty, hearty and fun to serve too. —Cathy Larkins, Marshfield, Missouri
Nutrition Facts:
1 muffin: 140 calories, 10g fat (4g saturated fat), 201mg cholesterol, 315mg sodium, 2g carbohydrate (1g sugars, 0 fiber), 10g protein.
These egg muffins are a fun breakfast idea for adults and kids alike. They can easily be customized, too, so try adding ham or bacon to create bacon ‘n’ egg bundles. Each muffin contains 10 grams of fat and 2 grams of carbs.
2/42
Keto Breakfast Casserole
Skill Level
Medium
Total Time
50 min
Servings
12 servings
From the Recipe Creator:
Start your day with this high-protein, low-carb, keto-friendly breakfast casserole. Stuffed with ingredients like bacon, sausage, zucchini, red peppers and Gruyere cheese, it’s a meal brimming with big flavors. —Lauren Habermehl, Pewaukee, Wisconsin
Nutrition Facts:
1 piece: 288 calories, 23g fat (11g saturated fat), 240mg cholesterol, 522mg sodium, 3g carbohydrate (1g sugars, 1g fiber), 16g protein.
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 3 grams of carbs.
3/42
Chaffles
Skill Level
Easy
Total Time
15 min
Servings
2 chaffles
From the Recipe Creator:
Enjoy these cheese waffles as a scrumptious low-carb breakfast, lunch or snack! Try topping them with avocado and tomato, hummus and veggies, or use the chaffles in place of bread for a BLT. —Nancy Mock, Southbridge, Massachusetts
Nutrition Facts:
1 chaffle: 151 calories, 12g fat (6g saturated fat), 121mg cholesterol, 515mg sodium, 1g carbohydrate (0 sugars, 0 fiber), 10g protein.
Chaffles, or egg and cheese waffles, are a keto dieter’s dream breakfast. They have all the crisp and fluffy texture of a classic waffle without all the flour and sugar. Since chaffles are on the savory side, they’re also an excellent low-carb substitute for sandwiches, burgers and tacos.
4/42
Keto Biscuit Sandwiches with Turkey Sausage
Skill Level
Medium
Total Time
40 min
Servings
8 servings
From the Recipe Creator:
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! —Trisha Kruse, Eagle, Idaho
Nutrition Facts:
1 sandwich: 546 calories, 37g fat (12g saturated fat), 211mg cholesterol, 806mg sodium, 12g carbohydrate (3g sugars, 2g fiber), 42g protein.
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 12 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.
5/42
Protein Pancakes
Skill Level
Medium
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
Try stirring in cacao nibs, blueberries or chopped pecans to make these pancakes your own. For the best flavor, toast the nuts before adding them to the batter. —April Preisler, Auburn, California
Nutrition Facts:
2 pancakes: 259 calories, 13g fat (1g saturated fat), 47mg cholesterol, 482mg sodium, 20g carbohydrate (9g sugars, 3g fiber), 17g protein.
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.
6/42
Veggie Frittata
Skill Level
Easy
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
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. —Kizmet Byrd, Fort Wayne, Indiana
Nutrition Facts:
1 piece: 145 calories, 10g fat (3g saturated fat), 279mg cholesterol, 313mg sodium, 4g carbohydrate (2g sugars, 1g fiber), 10g protein.
Diabetic Exchanges: 1 vegetable, 1 medium-fat meat, 1 fat.
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.
7/42
Hard-Boiled Eggs
Skill Level
Easy
Total Time
20 min
Servings
12 servings
From the Recipe Creator:
In the kitchen, it's important to start with something simple, like how to cook hard-boiled eggs. You can use this egg recipe in plenty of dishes, or eat them plain for a quick protein fix. —Taste Recipes Test Kitchen
Nutrition Facts:
1 egg: 75 calories, 5g fat (2g saturated fat), 213mg cholesterol, 63mg sodium, 1g carbohydrate (1g sugars, 0 fiber), 6g protein. Diabetic Exchanges: 1 medium-fat meat.
This is the simplest of keto breakfast ideas. Hard-boiled eggs are naturally low in carbs with 1 gram per egg. Once you’ve perfected your technique, start adding hard-boiled eggs to keto salads.
8/42
Muffin-Tin Scrambled Eggs
Skill Level
Medium
Total Time
35 min
Servings
2 dozen
From the Recipe Creator:
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! —Jill Darin, Geneseo, Illinois
Nutrition Facts:
1 egg cup: 88 calories, 6g fat (2g saturated fat), 190mg cholesterol, 257mg sodium, 1g carbohydrate (0 sugars, 0 fiber), 8g protein. Diabetic Exchanges: 1 medium-fat meat.
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.
9/42
Keto English Muffin
Skill Level
Easy
Total Time
15 min
Servings
1 English muffin
From the Recipe Creator:
Make these keto English muffins easily in the microwave for a health-conscious, last-minute breakfast. Just pull out a ramekin, your favorite jelly and the toaster, and you'll have a delicious from-scratch breakfast in no time. —Dawn Parker, Surrey, British Columbia
Nutrition Facts:
1 English muffin: 313 calories, 24g fat (9g saturated fat), 217mg cholesterol, 406mg sodium, 11g carbohydrate (3g sugars, 3g fiber), 13g protein.
You can still enjoy your morning toast when following the keto diet. These English muffins still contain all the nooks and crannies you’ve come to love. Each serving contains 24 grams of fat and 11 grams of carbs, so you might want to cut the serving in half if you’re up against your carb count for the day.
10/42
Crab-Stuffed Avocado
Skill Level
Easy
Total Time
20 min
Servings
8 servings
From the Recipe Creator:
These boats are wonderful with tortilla chips, beans or rice. You can also cover them, pack them on ice, and take them to a picnic or potluck. Straight from the oven or cold, they're always delicious. —Frances Benthin, Scio, Oregon
Nutrition Facts:
1 filled avocado half: 325 calories, 28g fat (6g saturated fat), 57mg cholesterol, 427mg sodium, 8g carbohydrate (0 sugars, 6g fiber), 13g protein.
Okay, this avocado and crab breakfast has a couple of steps, but I promise it’s worth the effort! If you’re spice-adverse, you can skip the serrano pepper or replace it with a mild green bell pepper.
11/42
Copycat Starbucks Egg Bites
Skill Level
Easy
Total Time
35 min
Servings
6 servings
From the Recipe Creator:
These are quick, easy and delicious. I make them ahead for easy breakfasts. You can swap in Gruyere for the Swiss cheese and use ham instead of the bacon or add in small-cut veggies. I also like to bake these in small Mason jars for a fun single-portion presentation. Serve them with avocado slices and fresh fruit for a healthy breakfast. —Maria Morelli, West Kelowna, British Columbia
Nutrition Facts:
1 egg bite: 143 calories, 10g fat (4g saturated fat), 201mg cholesterol, 311mg sodium, 1g carbohydrate (1g sugars, 0 fiber), 12g protein.
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 the bites with avocado slices for a filling start to the morning.
12/42
Keto Bread
Skill Level
Easy
Total Time
55 min
Servings
1 loaf (12 pieces)
From the Recipe Creator:
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
Nutrition Facts:
1 piece: 194 calories, 15g fat (4g saturated fat), 91mg cholesterol, 249mg sodium, 8g carbohydrate (1g sugars, 2g fiber), 9g protein.
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.
13/42
Air-Fryer Bacon Egg Cups
Skill Level
Medium
Total Time
35 min
Servings
2 servings
From the Recipe Creator:
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! —Carol Forcum, Marion, Illinois
Nutrition Facts:
1 serving: 397 calories, 29g fat (13g saturated fat), 437mg cholesterol, 640mg sodium, 4g carbohydrate (2g sugars, 0 fiber), 26g protein.
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.
14/42
Zucchini Frittata
Skill Level
Easy
Total Time
20 min
Servings
2 servings
From the Recipe Creator:
When we travel by car, I make this frittata the night before, stuff it into pita bread in the morning, and microwave it for a minute or two. I wrap the pita in a towel, so down the road we can enjoy a still-warm breakfast! —Carol Blumenberg, Lehigh Acres, Florida
Nutrition Facts:
1 serving: 261 calories, 18g fat (8g saturated fat), 304mg cholesterol, 459mg sodium, 7g carbohydrate (3g sugars, 1g fiber), 18g protein.
Shredded zucchini adds body, texture and flavor to this simple frittata. I love serving slices of this frittata with a low-carb side or two for brunch.
15/42
Breakfast Sausage Bread
Skill Level
Medium
Total Time
50 min
Servings
2 loaves (16 pieces each)
From the Recipe Creator:
Any time we take this savory, satisfying bread to a potluck, it goes over very well. We never bring any home. My husband generally makes this bread and prides himself on the beautiful golden loaves. —Shirley Caldwell, Northwood, Ohio
Nutrition Facts:
1 piece: 102 calories, 6g fat (2g saturated fat), 32mg cholesterol, 176mg sodium, 8g carbohydrate (1g sugars, 1g fiber), 5g protein.
The key to getting the right texture for this loaf is to drain as much liquid from the sausage and vegetables as possible. You can use a strainer to make draining the beef easy work and wring the veggies in a clean kitchen towel. If these ingredients are damp, your loaf will be soggy after baking.
16/42
Muffuletta Frittata
Skill Level
Medium
Total Time
50 min
Servings
8 servings
From the Recipe Creator:
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. —Donna Gribbins, Shelbyville, Kentucky
Nutrition Facts:
1 piece with 1/4 cup olive salad: 384 calories, 31g fat (10g saturated fat), 323mg cholesterol, 1391mg sodium, 6g carbohydrate (2g sugars, 1g fiber), 20g protein.
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. Instead, opt for a sugar-free hot sauce to up the spice levels.
17/42
Shiitake and Manchego Scramble
Skill Level
Easy
Total Time
25 min
Servings
8 servings
From the Recipe Creator:
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. —Thomas Faglon, Somerset, New Jersey
Nutrition Facts:
1 serving: 274 calories, 24g fat (12g saturated fat), 234mg cholesterol, 405mg sodium, 4g carbohydrate (2g sugars, 1g fiber), 11g protein.
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 of this scramble packs 24 grams of fat and 4 grams of carbs.
18/42
Sausage Cheese Puffs
Skill Level
Medium
Total Time
25 min
Servings
about 4 dozen
From the Recipe Creator:
People are always surprised when I tell them there are only four ingredients in this easy sausage ball recipe. Cheesy and spicy, the golden morsels are a fun novelty at a breakfast or brunch, and they also make yummy party appetizers. —Della Moore, Troy, New York
Nutrition Facts:
1 puff: 89 calories, 6g fat (3g saturated fat), 14mg cholesterol, 197mg sodium, 6g carbohydrate (0 sugars, 0 fiber), 4g protein.
With just four ingredients and 10 minutes, you can have a tasty morning biscuit on the go! Enjoy these biscuits on their own, or cut them in half and fill them with scrambled eggs and cheese for a quick breakfast sandwich.
19/42
Shakshuka
Skill Level
Easy
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
Shakshuka is a dish of poached eggs with tomatoes, onion and cumin. I learned about it while traveling through Southeast Asia, and it's been my favorite way to eat eggs since. —Ezra Weeks, Calgary, Alberta
Nutrition Facts:
1 serving: 159 calories, 12g fat (3g saturated fat), 186mg cholesterol, 381mg sodium, 6g carbohydrate (3g sugars, 2g fiber), 7g protein. Diabetic Exchanges: 1-1/2 fat, 1 medium-fat meat, 1 vegetable.
Shakshuka is an extremely flavorful dish. Skip the pita bread for 12 grams of fat and 6 grams of carbs per serving.
20/42
Ham and Swiss Omelet
Skill Level
Easy
Total Time
20 min
Servings
1 serving
From the Recipe Creator:
This easy omelet will be a snap to fix for breakfast or dinner. —Agnes Ward, Stratford, Ontario
Nutrition Facts:
1 omelet: 510 calories, 37g fat (18g saturated fat), 655mg cholesterol, 1495mg sodium, 2g carbohydrate (1g sugars, 0 fiber), 41g protein.
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.
21/42
Individual Frittatas
Skill Level
Medium
Total Time
45 min
Servings
2 servings
From the Recipe Creator:
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. —Nancy Elliott, Houston, Texas
Nutrition Facts:
1 ramekin: 339 calories, 24g fat (8g saturated fat), 456mg cholesterol, 751mg sodium, 6g carbohydrate (3g sugars, 1g fiber), 24g protein.
For a fun breakfast change of pace, whip up individual frittatas loaded with hearty flavor from salami, roasted sweet peppers and mozzarella cheese. Swap in heavy cream for the milk to keep it keto-friendly. Each mini frittata has 24 grams of fat and 6 grams of carbs.
22/42
Scrambled Eggs with Cream Cheese
Skill Level
Easy
Total Time
15 min
Servings
4 servings
From the Recipe Creator:
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. —Jacque Hunt, Heyburn, Idaho
Nutrition Facts:
3/4 cup: 362 calories, 28g fat (14g saturated fat), 483mg cholesterol, 954mg sodium, 3g carbohydrate (3g sugars, 0 fiber), 23g protein.
For the creamiest scrambled eggs that the whole family will love, cook the eggs over low heat with full-fat cream cheese. Though the recipe 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.
23/42
Fried Eggs
Skill Level
Easy
Total Time
10 min
Servings
1 serving
From the Recipe Creator:
If you're watching calories, fry eggs in a nonstick pan coated with nonstick cooking spray. —Taste Recipes Test Kitchen
Nutrition Facts:
2 eggs: 347 calories, 33g fat (18g saturated fat), 433mg cholesterol, 325mg sodium, 1g carbohydrate (0 sugars, 0 fiber), 13g protein.
Is there anything better than the smell of eggs frying in butter? If you’ve never fried an egg yourself, 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.
24/42
Sausage Patties
Skill Level
Easy
Total Time
20 min
Servings
8 servings
From the Recipe Creator:
These country-style patties are so simple to prepare. You'll never again settle for store-bought versions that are loaded with preservatives and not as good. —Bertha Bench, Mineral Wells, Texas
Nutrition Facts:
1 patty: 242 calories, 17g fat (6g saturated fat), 76mg cholesterol, 502mg sodium, 1g carbohydrate (0 sugars, 0 fiber), 21g protein.
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.
25/42
Creamy Baked Eggs
Skill Level
Medium
Total Time
25 min
Servings
8 servings
From the Recipe Creator:
My husband loves eggs prepared in any way. This recipe is simple but special, and every time I make it, the eggs come out just as he likes them. If you like soft yolks, cook the eggs for 9 minutes; for firmer yolks, cook for about 11 minutes. —Macey Allen, Green Forest, Arkansas
Nutrition Facts:
1 baked egg: 135 calories, 9g fat (4g saturated fat), 200mg cholesterol, 237mg sodium, 2g carbohydrate (1g sugars, 0 fiber), 11g protein.
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.
26/42
Turkey Breakfast Sausage
Skill Level
Medium
Total Time
20 min
Servings
8 servings
From the Recipe Creator:
My hearty sausage patties are loaded with flavor but have a fraction of the sodium and fat found in commercial breakfast sausage links. —Judy Culbertson, Dansville, New York
Nutrition Facts:
1 patty: 85 calories, 5g fat (1g saturated fat), 45mg cholesterol, 275mg sodium, 0 carbohydrate (0 sugars, 0 fiber), 10g protein. Diabetic Exchanges: 1 lean meat, 1/2 fat.
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.
27/42
Eggs Lorraine
Skill Level
Medium
Total Time
40 min
Servings
2 servings
From the Recipe Creator:
Super easy and elegant, this is one of my favorite special-occasion dishes. It’s absolutely delicious! —Sandra Woolard, DeLand, Florida
Nutrition Facts:
1 serving: 258 calories, 18g fat (7g saturated fat), 399mg cholesterol, 687mg sodium, 2g carbohydrate (1g sugars, 0 fiber), 22g protein.
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.
28/42
Sage Turkey Sausage Patties
Skill Level
Medium
Total Time
30 min
Servings
12 servings
From the Recipe Creator:
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. —Sharman Schubert, Seattle, Washington
Nutrition Facts:
1 patty: 104 calories, 6g fat (2g saturated fat), 46mg cholesterol, 227mg sodium, 0 carbohydrate (0 sugars, 0 fiber), 11g protein. Diabetic Exchanges: 1 lean meat, 1 fat.
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.
29/42
Crustless Spinach Quiche
Skill Level
Medium
Total Time
1 hour 5 min
Servings
8 servings
From the Recipe Creator:
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! —Melinda Calverley, Janesville, Wisconsin
Nutrition Facts:
1 piece: 251 calories, 18g fat (10g saturated fat), 164mg cholesterol, 480mg sodium, 4g carbohydrate (2g sugars, 1g fiber), 18g protein.
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 4 grams of carbs.
30/42
Mini Ham Quiches
Skill Level
Medium
Total Time
35 min
Servings
1 dozen
From the Recipe Creator:
These quiches are delightful for brunch when you don’t want to fuss. You can replace the ham with bacon, sausage, chicken or shrimp, and use chopped onion, red pepper or zucchini instead of olives. —Marilou Robinson, Portland, Oregon
Nutrition Facts:
1 mini quiche: 141 calories, 11g fat (6g saturated fat), 84mg cholesterol, 332mg sodium, 5g carbohydrate (1g sugars, 0 fiber), 6g protein.
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.
31/42
Avocado Scrambled Eggs
Skill Level
Easy
Total Time
10 min
Servings
6 servings
From the Recipe Creator:
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. —Sundra Hauck, Bogalusa, Louisiana
Nutrition Facts:
1 serving: 233 calories, 19g fat (7g saturated fat), 302mg cholesterol, 434mg sodium, 4g carbohydrate (2g sugars, 1g fiber), 12g protein.
Avocado scrambled eggs are rich and creamy while providing plenty of healthy fats. Replace the milk with 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.
32/42
Eggs Florentine Casserole
Skill Level
Medium
Total Time
50 min
Servings
12 servings
From the Recipe Creator:
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. —Karen Weekley, Washington, West Virginia
Nutrition Facts:
1 piece: 271 calories, 20g fat (9g saturated fat), 226mg cholesterol, 344mg sodium, 6g carbohydrate (4g sugars, 1g fiber), 16g protein.
This classic eggs Florentine recipe combines sausage and spinach to make a delightful 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.
33/42
Keto Granola
Skill Level
Medium
Total Time
30 min
Servings
3 cups
From the Recipe Creator:
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. —Trisha Kruse, Eagle, Idaho
Nutrition Facts:
1/2 cup: 287 calories, 29g fat (12g saturated fat), 0 cholesterol, 28mg sodium, 6g carbohydrate (1g sugars, 3g fiber), 6g protein.
Sprinkle a handful of this nutty granola over 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.
34/42
Cheesy Cauliflower Breakfast Casserole
Skill Level
Medium
Total Time
1 hour 10 min
Servings
12 servings
From the Recipe Creator:
I love finding new ways to add veggies to my meals. This twist on a breakfast favorite 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. —Robyn Warren, Lead Hill, Arkansas
Nutrition Facts:
1 piece: 307 calories, 22g fat (11g saturated fat), 194mg cholesterol, 534mg sodium, 7g carbohydrate (4g sugars, 2g fiber), 21g protein.
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.
35/42
Bacon-Wrapped Avocado Wedges
Skill Level
Easy
Total Time
30 min
Servings
1 dozen
From the Recipe Creator:
We all know 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! —James Schend, Pleasant Prairie, Wisonsin
Nutrition Facts:
1 wedge: 142 calories, 13g fat (3g saturated fat), 9mg cholesterol, 274mg sodium, 3g carbohydrate (1g sugars, 2g fiber), 3g protein.
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.
36/42
Frittata Florentine
Skill Level
Easy
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
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. —Jenny Flake, Newport Beach, California
Nutrition Facts:
1 piece: 176 calories, 11g fat (4g saturated fat), 174mg cholesterol, 451mg sodium, 4g carbohydrate (2g sugars, 1g fiber), 15g protein. Diabetic Exchanges: 2 medium-fat meat, 1/2 fat.
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.
37/42
Spinach-Mushroom Scrambled Eggs
Skill Level
Easy
Total Time
15 min
Servings
2 servings
From the Recipe Creator:
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. —Rachelle McCalla, Batesville, Arkansas
Nutrition Facts:
1 serving: 162 calories, 11g fat (5g saturated fat), 226mg cholesterol, 417mg sodium, 2g carbohydrate (1g sugars, 0 fiber), 14g protein. Diabetic Exchanges: 2 medium-fat meat.
Cook these savory spinach and mushroom scrambled eggs in rich butter and top them with provolone cheese. Each serving packs 11 grams of fat and 2 grams of carbs.
38/42
Denver Omelet Salad
Skill Level
Easy
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
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! —Pauline Custer, Duluth, Minnesota
Nutrition Facts:
1 serving: 229 calories, 14g fat (3g saturated fat), 217mg cholesterol, 756mg sodium, 7g carbohydrate (3g sugars, 2g fiber), 20g protein. Diabetic Exchanges: 3 lean meat, 2 fat, 1 vegetable.
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.
39/42
Southwestern Omelet
Skill Level
Easy
Total Time
20 min
Servings
4 servings
From the Recipe Creator:
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. —Patricia Collins, Imbler, Oregon
Nutrition Facts:
1 piece: 390 calories, 31g fat (10g saturated fat), 355mg cholesterol, 480mg sodium, 8g carbohydrate (2g sugars, 4g fiber), 22g protein.
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.
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Cold Brew Coffee
Skill Level
Easy
Total Time
10 min
Servings
8 servings
From the Recipe Creator:
Cold brewing reduces the acidity of coffee, which enhances its natural sweetness and complex flavors. Even those who take hot coffee with sugar and cream might find themselves sipping cold brew plain. —Taste Recipes Test Kitchen
Nutrition Facts:
1 cup: 2 calories, 0 fat (0 saturated fat), 0 cholesterol, 4mg sodium, 0 carbohydrate (0 sugars, 0 fiber), 0 protein.
Start the day right by turning your tall cup of coffee into a bulletproof coffee. Bulletproof coffee is a keto staple and combines coffee, grass-fed butter and coconut oil. Blend the ingredients using a regular blender or a hand-held milk frother for all-day energy.
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Feta Frittata
Skill Level
Easy
Total Time
25 min
Servings
2 servings
From the Recipe Creator:
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. —Marjorie Dodero, Seal Beach, California
Nutrition Facts:
1 wedge: 203 calories, 12g fat (4g saturated fat), 224mg cholesterol, 345mg sodium, 7g carbohydrate (3g sugars, 3g fiber), 17g protein. Diabetic Exchanges: 2 medium-fat meat, 1 fat.
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.
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French Omelet
Skill Level
Easy
Total Time
20 min
Servings
2 servings
From the Recipe Creator:
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. —Bernice Morris, Marshfield, Missouri
Nutrition Facts:
1/2 omelet: 186 calories, 9g fat (4g saturated fat), 207mg cholesterol, 648mg sodium, 4g carbohydrate (3g sugars, 0 fiber), 22g protein. Diabetic Exchanges: 3 lean meat, 1 fat.
This cheesy omelet is hearty and rich, not to mention a cinch to prepare! Replace the fat-free milk with 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.
Keto Breakfast Ideas 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.
