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.
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.
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.
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:
Or, if you lead a hectic lifestyle, you might find it easier to…
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.
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:
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!
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.
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