When cereal, toast and muffins are out of the picture, planning for breakfast can be hard.
Most individuals consume a carb-heavy breakfast. Waffles, English muffins and breakfast sandwiches are popular on menus and in your own home.
However, planning a low carb breakfast doesn’t have to be difficult. All it takes is a little creativity, a few high-fat, low carb alternatives and a little planning. Below, you’ll learn how to build a better breakfast, get some breakfast ideas for every lifestyle and find a recipe for a low carb, high-fat breakfast bowl.
How to Build a Low Carb Breakfast
Planning for breakfast on keto is no different than any other meal: Focus on high-fat, moderate protein and very few carbohydrates. Your macronutrient profile should be comprised of roughly 75% fat, 20% protein and 5% carbs.
When it comes to breakfast, this means eliminating any form of bread like toast, muffins or breakfast sandwiches. Then include a fatty protein source such as bacon, pulled pork or salmon. Finally, add in fats such as cream cheese, avocado or grass-fed butter wherever you can.
Low Carb Breakfast Alternatives for Any Lifestyle
When transitioning to a keto diet, it’s important to consider your daily lifestyle. The best keto recipes and go-to meals are always those that work best for you. For example, if you have a large family, preparing a large frittata will work better than trying to blend four different smoothies each morning. If you have a demanding work schedule, baking a dozen egg muffins at the beginning of the week might ease those hectic mornings.
Below are a few tips to follow when preparing low carb breakfasts.
Substitute Grains for a Low Carb Alternative
Many high-carb recipes can easily be made keto-friendly with a few swaps in ingredients. With the growing popularity of alternative flours (such as almond flour and coconut flour), you can still enjoy your glutenous breakfast favorites. And the best part? The keto version is low in carbohydrates and gluten-free.
Here are a few low carb breakfast alternatives to work into your morning routine:
- Instead of wheat toast with jam, try low carb cloud bread topped with almond butter
- Instead of waffles topped with maple syrup, try these keto waffles with a dollop of grass-fed butter
- Instead of sugary breakfast cereal and 2% milk, try homemade keto granola with almond milk
- Instead of a croissant breakfast sandwich, try a keto BLT made with this keto bread
- Instead of store-bought breakfast pizza, try low carb breakfast pizza made with a cauliflower crust
Or, if you lead a hectic lifestyle, you might find it easier to…
Cut Out Grains Altogether
Whether you realize it or not, many breakfast foods are naturally grain-free and keto-friendly. Scrambled eggs and bacon? Keto. Lox and cream cheese? Keto. Pairing these dishes with a side of toast or squishing it between an English muffin is completely unnecessary.
Here are a few low carb breakfast recipes anyone can enjoy — without realizing they’re keto.
- Bake a frittata instead of a quiche
- Flip some omelets instead of flipping pancakes
- Whip up some fried eggs and sausage patties rather than a ham, egg and cheese breakfast sandwich
- Prepare several keto egg muffins (a great meal prep option), rather than muffins made with enriched flour
- Make prosciutto and avocado roll-ups rather than a breakfast panini
Take a Different Approach to Your Morning Beverage
If you constantly find yourself scrambling in the morning, taking your breakfast on the road in a to-go cup might be a suitable option. However, many liquid breakfasts like juice or smoothies are loaded with sugar and contain zero fat or protein.
Here are a few alternatives to your morning mug:
- Instead of plain, black coffee, prepare bulletproof coffee with grass-fed butter. It’s loaded with healthy saturated fats and will keep you satiated until noon.
- Add collagen, chia seeds, flax and other fat and protein sources to your morning green smoothie.
- Instead of juice or low-fat yogurt, make a homemade chia pudding, which is loaded with fiber and fat.
Your New Favorite Low Carb Breakfast Recipe: Avocado Egg Bowls
Need more breakfast ideas? Egg dishes are a surefire win and, below, there’s an easy low carb breakfast you’re going to love: Avocado egg bowls.
Not only are avocados low in carbohydrates, they make an excellent “vehicle” for you food. Think about it: Tortilla wraps, toast and biscuits, and even the rice and beans you find in huevos rancheros, add functionality — not flavor — to your breakfast. Wrapping eggs and sausage in a breakfast burrito allows you to take your breakfast with you, rather than sitting and enjoying it with a fork. Avocados provide a keto-friendly base for your food when used as a bowl.
This recipe uses avocados as the perfect breakfast bowl for your morning scrambled eggs and bacon. It takes less than 15 minutes to make and is a sure-fire way to start your morning with a dose of healthy fats — you’ll get 40 grams of fat from these two avocado bowls and only take in 11 grams of carbohydrates in the process. Plus, 8 of the 11 grams of carbohydrates in this recipe are fiber, resulting in only 3 grams net carbs per serving. For a full deep-dive on this, check out our guides to What are Net Carbs and How Many Carbs Should I Eat.
These avocado egg bowls use a keto-friendly substitute for grains, using an avocado rather than a slice of toast. Therefore, you end up leaving out the grains altogether. Pair with a mug of bulletproof coffee for a high-fat, low carb breakfast you can enjoy any day of the week.
PS: Looking for more meals to round out your week? There are a variety of low carb and keto meal plans to choose from right here!
Perfect Keto Avocado Breakfast Bowl
Learn how to build a better low carb breakfast, get some breakfast ideas for every lifestyle and find a recipe for a low carb avocado egg bowl.
- Prep Time: 5 minutes
- Cook Time: 15 minutes
- Total Time: 20 minutes
- Yield: 1
- Category: Sides
- Cuisine: American
- 1 avocado, halved and the stone removed
- 1 tbsp salted butter
- 3 large free range eggs
- 3 rashers of bacon, cut into small pieces
- Pinch of salt and black pepper
Start off by scooping out most of the avocado flesh, leaving about ½ inch around the avocado.
Place a large saucepan on a low heat and add in the butter. Whilst the butter is melting, crack the eggs into a jug and beat them, adding a pinch of salt and pepper.
Add the bacon to one side of the pan and let them fry for a couple of minutes on their own. Then add the eggs to the other side of the pan and stir regularly as they scramble. The eggs and bacon should both be done 5 minutes after the eggs are added to the pan. If you find you eggs are done a little before the bacon, remove the scrambled eggs from the pan and place in a bowl.
Mix the bacon pieces and scrambled eggs together in a bowl, then spoon into the avocado bowls and get to eatin’!
- Serving Size: 2 bowls
- Calories: 500
- Sugar: 1
- Fat: 40
- Carbohydrates: 11
- Fiber: 8
- Protein: 25