The high-fat, low carb keto diet is increasingly popular with people who find carbohydrate-rich foods leave them hungry and tired.
What do you eat for breakfast on the keto diet?
Traditional grain-heavy breakfasts like toast, or even our favourite – porridge oats – don’t fit into the keto eating model as they prevent the body entering ketosis and fuel your body with glycogen (ready energy from carbohydrates) instead of fat.
This leaves a bit of a dilemma when it comes to keto breakfast time. In the UK, many people aren’t accustomed to protein-rich breakfasts, so a keto-friendly breakfast can be a puzzle.
Starting your day with a quick keto breakfast might have the following benefits:
One study has shown that eating a low-carb diet has a positive metabolic effect and leads to more calories burned throughout the day. 1
Feeling fuller for longer
A breakfast that’s high-fat, medium protein and low carbohydrate will make sure you’re not hungry again by 11am. The combination of fat and protein is satiating. 2
Keto breakfast recipes
We asked Nutritionists Isabel Tarrant and Alexander Thompson to give us their healthy keto breakfast ideas to take the guesswork out of planning an easy keto breakfast.
For a keto breakfast on the go, batch cook these and store in the fridge for busy mornings when you’re in a rush.
Simply heat in the microwave for 30 seconds or eat them chilled.
- Whisk together eggs, salt, & black pepper.
- Throw in your favourite keto vegetables or flavour combination e.g. bacon & cheese, spinach & tomato, mushroom & pepper, garlic & mushroom.
- Pour into greased muffin trays and bake in the oven for 15 minutes till set.
Can you eat oatmeal on a keto diet?
No – but try this simple keto breakfast alternative to oatmeal/porridge.
It’s low-carb yet satisfying and warming enough for winter mornings.
- Mix 3tbsps of shredded coconut, 2tbsps of ground flaxseed and 2tbsps of chia seeds.
- Mix with milk of your choice (coconut milk & almond milk work well). Heat on the stove till thick and creamy.
- Top with sugar-free syrup and add your favourite toppings. Try peanut butter & banana for a protein hit, or diced apple & cinnamon or berries.
- Sprinkle with nuts for an extra protein kick.
One of the most popular keto diet breakfast ideas, this dish is surprisingly easy to throw together. It combines protein-rich eggs, vitamin-packed vegetables and your favourite herbs and spices.
Use your favourite keto-friendly vegetables – we suggest broccoli with spinach or kale.
- In a skillet, fry broccoli, oil and spices together for 3 minutes till softened.
- Add in chopped tomatoes & basil, and stir.
- Make a well in the skillet and crack in the eggs.
- Cook skillet for 8-10 minutes till eggs are cooked through
- Top with avocado for healthy fats.
Make this creamy pudding the night before so it’s ready to go on those busy mornings. Think of it as a keto overnight oats alternative.
Chia seeds are a great source of omega 3 fatty acids which support heart health
- Mix together 2 tbsp of chia seeds with 125 ml of milk, ½ teaspoon of stevia sweetener and a sprinkle of cinnamon. Leave in the fridge overnight.
- Top with berries and nuts for healthy fats.
These delicious keto pancakes are a low-carb treat using almond flour instead of regular flour. You can add peanut butter and a sprinkle of nuts for extra protein or opt for bacon & egg for a savoury pancake breakfast.
- Mix together eggs, vanilla extract & milk of your choice.
- Add in almond flour, baking powder, and a pinch of salt.
- Heat oil in a pan, and pour in pancakes, cooking for 2-3 minutes on each side.
- Top with sugar-free syrup and berries.
This mixture can also be used in a waffle maker to make keto waffles!
Nutty protein shake
This whey protein, peanut butter, cocoa powder and xylitol shake contains cacao for a great chocolate flavour.
Precision Engineered Whey Protein (Natural/ Unflavoured)
contains 23g of protein and only 1g of carbs per 25g serving.
is a type of carbohydrate called a polyol. It tastes almost identical to sugar, making it a great keto-friendly way to sweeten the shake.
- Mix 1 x 25g scoop of Precision Engineered Whey Protein (Natural/ Unflavoured) with a tablespoon of smooth peanut butter.
- Add teaspoon of cacao powder.
- Add xylitol powder to taste and shake!
Flaxseed, avocado and Truvia smoothie
Flaxseed contains good fats and is high in fibre. Avocado contains good fats and vitamin E. Truvia
is a blend of stevia and erythritol, making the product a fantastic keto-friendly way to sweeten the smoothie (add to taste).
- In a juicer, blast an avocado and a tablespoon of flaxseed.
- Add Truvia to taste and blend until smooth.
Natural yoghurt or kefir with mixed nuts and a handful of raspberries
The nuts provide good fats and fibre and a variety of vitamins & minerals. The natural yoghurt or kefir (a fermented milk drink) provides protein, and also provides active cultures. Raspberries contain lower levels of sugar compared to other fruits, meaning they can be eaten in small quantities in the keto diet.
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- Combine 170g natural yoghurt or kefir with a handful of raspberries.
- Sprinkle with low-carb nuts. We like macadamias, hazelnuts and crushed Brazil nuts.
20th January 2021
1 Effects of a low carbohydrate diet on energy expenditure during weight loss maintenance: randomized trial | The BMJ
2 Ketosis and appetite-mediating nutrients and hormones after weight loss - PubMed (nih.gov)