10 Easy and Delicious Keto Breakfast Ideas

If you’re following a ketogenic diet, you know you have to start paying attention to your carb intake from the moment you wake up and cook up your usual groggy-eyed breakfast. The keto diet is essentially a lower-carb version of a low-carb diet. It doesn’t count calories but keeps a very watchful eye on the macros you consume every day. While the total amount varies from person to person, the ketogenic diet aims to limit total carbs to about 20 grams a day, while also eating a moderate amount of protein and lots of fats. The goal is getting into a state of ketosis, where your body burns fat rather than carbs for fuel

So what does this mean for breakfast? It’s helpful to start by knowing what you can and cannot eat on the keto diet. There’s a lot of standard breakfast fare that simply doesn’t fit the bill. For example, oats, cereal, and bread (with a couple exceptions! More on this below.) are off the table, as is yogurt, fruit, and starchy vegetables, of all which have too many carbs. But, rather than focusing on what you can’t eat, keep in mind that there of foods that really fit the bill for a tasty keto breakfast, including eggs, avocado, many kinds of meat and vegetables, and of course, keto bread.

Here are 10 great keto breakfast ideas to try right now.

1. 90-Second Keto Bread

Think of this quick keto-friendly bread like a mug cake version of a biscuit that happens to look a lot like an English muffin. Partner it with a couple slices of crispy bacon, an egg perhaps, and you’ve got a complete breakfast.

2. Breakfast Deviled Eggs

Does it feel like your egg routine is getting a little stale? Creamy deviled eggs topped with everything bagel spice is our favorite way to change things up.

3. Keto Loaf Bread

You might be following a keto diet, but that doesn’t mean avocado toast is out of reach. This low-carb bread is baked with almond flour instead of wheat flour, lots of eggs, and xanthan gum to help bind everything together and keep it moist and sliceable instead of crumbly.

4. Keto Pancakes

Pancakes probably seem out of the question on such a low-carbohydrate diet, but the wonderful news is that keto-friendly pancakes exist. The secret is a batter that’s mostly cream cheese and eggs, with just a little almond or coconut flour and baking powder to achieve a little lift with each cake. To keep them truly keto, enjoy them butter and berries in lieu of maple syrup.

5. Low-Carb Veggie-Packed Frittata

A frittata packed with all the low-carb vegetables in your crisper drawer is a seriously solid keto breakfast. Feel free to also add some meat to the situation, like cooked shredded chicken or pork, crumbled sausage, or bacon. Cheese is another nice addition, especially harder cheese like Parmesan and aged Cheddar, which tend to be lower in carbs but still deliver on flavor. You’ll want to pay particular attention to the vegetables you use. Stick to low-carb options like broccoli or greens and be strategic about the use of sweet vegetables like bell peppers.

6. Egg Wraps

While a classic breakfast burrito filled with eggs and meat won’t work for the diet, a wrap made from eggs and filled with meat most definitely is. These egg wrappers can be used to hold just about any fillings. Here they’re filled with ham and watercress, but combinations like turkey and spinach or prosciutto and arugula would be great too. As written, this recipe contains two tablespoons of flour, but for the keto diet, opt for low-carb flour alternatives like almond or coconut.

7. Bacon Gruyère Egg Bites

Have you tried the silky, custardy sous-vide egg and cheese bites from Starbucks yet? They’re sublime and incredibly keto-friendly. But these bites have a cult following, which means Starbucks tends to run out of them frequently. Plus, they can be a little costly. Well, now you can make them at home with a blender custard batter and a water bath for baking. These two details help to mimic that luxurious texture.

8. Cauliflower Rice Burrito Bowl

A burrito bowl built of cauliflower rice is a keto-friendly meal at any time of the day. Enjoy it for breakfast with any cooked chicken or steak you may have from dinner the night before or top it with a fried egg if you don’t have leftovers lying around. This recipe is a great place to start — just skip the black beans and corn to make it low-carb.

9. Low-Carb Veggie & Sausage Hash

Potatoes are common in most hashes, but they are in no way necessary for a delicious one. Load up a hash with sausage and low-carb veggies instead, like zucchini, cauliflower, radishes, or broccoli rabe. Then top it with a few eggs and dig in.

10. Classic Bacon + Eggs + Avocado

One of the most traditional breakfasts is, in fact, one of the most keto-friendly. It also happens to be incredibly versatile and hard to tire of. Cook up your eggs any way you like them — fried, poached, scrambled, soft-boiled — and enjoy them alongside some crispy bacon and sliced avocado.

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7 Delicious Keto Diet Foods That Accelerate Fat Loss

Losing weight can be a complicated process filled with questions. Will this food help me burn fat? Is that going to stall my progress?

Fortunately, most of your weight loss questions will be answered when you eat the right foods.

What exactly do I mean by the “right” foods? You may think they are the foods that make you burn a significant amount of belly fat. However, these foods don’t exist.

The only way to legitimately accelerate fat loss with food is to consume foods that help you maintain a calorie deficit without feeling fatigued, unhealthy, or hungry. A true “fat loss food” is a food (or beverage) that has one or more of the qualities that we will take a look at below.

What Is a “Fat Burning Food”?

Just by searching online for “fat-burning foods” or “foods for fat loss,” you will find dozens of articles with a variety of different comestibles, but rarely will the authors tell you the qualities that these foods have in common.

Fortunately, after I looked through dozens of articles and research studies to find answers, a pattern of characteristics began to emerge that clearly set “fat-burning” and “fat loss” foods apart from unhealthy foods:

• They are highly-satiating despite being lower in calories compared to other common foods.
• They increase your calorie-burning more than most calorie sources.
• They reduce calorie consumption by triggering satiety.
• They improve gut health (which is associated with fat loss).
• They increase energy levels without adding too many extra calories to your diet.
• They promote ketosis (which will help reduce hunger and decrease calorie consumption).

In general, if a food or beverage has one or more of these characteristics, it will probably be found on one of the dozens of “fat-burning foods” or “fat loss foods” lists. When your diet consists primarily of these foods, your chances of reaching your weight loss and health goals will increase significantly.

However, many of the most popular “fat loss foods” are not keto-friendly (i.e., they make it harder for you to enter/maintain ketosis). For those of you that want to stick to the keto diet and reap all of its benefits, I recommend adding some of these keto-approved foods for fat loss to your diet.

7 Best Foods for Fat Loss on the Keto Diet

Below, you can use the visual guide to see some of the best foods for fat loss on keto. Scroll down to see specific examples and links to recipes where you can incorporate more of each ingredient into your diet.

1. Nuts

Despite being high in fat, nuts are not as fattening as you would expect. Studies have shown that eating nuts can improve metabolic health and even promote weight loss.

This is primarily due to the fact that they contain plenty of fiber, which increases our feeling of fullness and reduces calorie consumption.

Although all nuts are low in net carbs, the amount varies quite a bit among the different types.

To help you figure out how you can fit them into your keto diet, here are the carb counts for 1 ounce (28 grams) of the most widely consumed nuts:

• Almonds: 6 grams total carbs (3 grams net carbs)
• Brazil nuts: 3 grams total carbs (1 gram net carbs)
• Cashews: 9 grams total carbs (8 grams net carbs)
• Macadamia nuts: 4 grams total carbs (2 grams net carbs)
• Pecans: 4 grams total carbs (1 gram net carbs)
• Pistachios: 8 grams total carbs (5 grams net carbs)
• Walnuts: 4 grams total carbs (2 grams net carbs)

Recommended Keto Recipes With Nuts:

• Roasted Mushroom and Walnut Cauliflower Grits
• No-Bake Coconut Cashew Bars
• Toffee Nut Cake Donuts

2. Leafy Greens

Leafy greens like kale, spinach, collard greens, and Swiss chard are chock-full of nutrients and iron. They also are packed with fiber, which will slow the digestion process and cause you to feel more satiated with fewer calories.

Need more keto-friendly veggie ideas? Check out our low-carb vegetable guide. Getting enough greens is crucial for your keto diet success.

Recommended Keto Recipes With Leafy Greens:

• Vegetarian Greek Collard Wraps
• Spinach, Herb & Feta Wrap
• Sausage and Kale Soup

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Benefits of Ketogenic Diet Plan for Weight Loss

Keto is everywhere; it's the new buzzword, the new favorite among those looking to shed pounds, and the new hate victim of the food-pyramid-spouting-eat-your-whole grains mainstream medical industry. The keto diet, while it is not the magic cure-all for every single disease on the planet, does a pretty dang good job at being the potential causer of healing many horrible conditions. So let's cut through the science, separate fact from fiction, and look at the benefits of the keto diet.

Benefit #1: Weight Loss

Okay, so this one isn't so astounding, but it is one of the most common reasons people embark on the keto diet. So why is weight loss usually so easy on the ketogenic diet instead of other regular diets? For all of the following reasons:

•   The keto diet is composed of approximately 75% fat, 20 % protein, and 5% or fewer carbohydrates. The high-fat content and lack of sugar mean diminished cravings, lack of blood sugar swings and binges, and increased satiation. Increased satiation=eating less. Many people also have food sensitivities to grains, even gluten-free ones, so eliminating them may lead to an increased ability to absorb minerals like magnesium and potassium, which in turn means your body is more nourished and you have fewer cravings

•   Ketones. When your blood sugar is running low, your body turns to its glycogen stores for energy. Typically glycogen stores house about 2000 calories of "backup" energy for when you run out of glucose. Like the intelligent machine it is, your body depletes the glycogen stores and then turns to your own body fat for fuel.

IMPORTANT: The ketogenic diet is not a free-for-all eat however much cheese or super low-carb fat bomb treats you want to diet. If you are eating way more calories than you need, you will not lose weight. So focus on keeping your diet around fatty cuts of grass-fed meat, butter, eggs, avocados, lots of green veggies and cruciferous, and be modest with the keto desserts, dairy, and sweets.

Benefit #2: Brain Function

A poorly functioning brain, as you may have already experienced, leads to lessened work productivity, which in turn means an unhappy boss, lack of job satisfaction, sugar cravings for energy, and depression. It's a horrible domino effect. The original ketogenic diet was formulated by Dr. Russell Wilder in the early 20th century to treat epilepsy. The success rate was phenomenal and it is still used today to treat epilepsy and other brain disorders. Research also indicates that ketones are more efficient brain fuel than glucose. (Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5102124/)

Benefit #3: Potential Cancer Benefits

One study showed implementing the ketogenic diet led to a dramatically increased survival time and slower tumor growth. (Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5450454/)

Conclusion

If you're reading this article now, chances are you are in some sort of pain, whether physical and/or mental (being overweight, struggling with autoimmune disorders, thyroid disease, fatigue, brain fog) and want to change. Use this information, don't just skim through it and store it in the back of your brain and say "that's nice for some people", motivate yourself to change.

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