There’s a reason people say breakfast is the most important meal of the day—it literally breaks the fasting period your body goes through at night and preps you with all the key nutrients and energy you need to run from a.m. to p.m. While a big plate of fluffy pancakes or a toasted everything bagel with cream cheese sounds like the ideal breakfast, if you’re following a keto diet, you may have to rethink those carb-heavy dishes.
“It's really easy to make a tasty and satisfying keto-friendly breakfast without all the sugar and carbs,” says SaVanna Shoemaker, RDN. Keep it simple by choosing whole foods and make swaps like subbing almond flour for all-purpose flour in pancake and waffle recipes. (Yes, you can absolutely still have those!)
And just because you're going low carb doesn’t mean you can’t feel satisfied. There are still tons of filling, nutritious, and oh-so-tasty ways to fill yourself up in the morning. Just remember that variety is important, so consistently eating just one thing isn’t the best idea.
“The key to a healthy and balanced keto breakfast is to focus on plant-based fats and proteins, like avocados, nut butters, and low-starch vegetables, in addition to eggs, dairy, and meat,” says Samantha Rigoli, RD, a New York City-based dietitian and the founder of Healthy to the Core.
With that in mind, here are keto-friendly recipes that you’ll definitely want to keep in mind next time you’re in the kitchen.
These biscuits are made with almond flour to keep them low carb. Sausage gravy ups the fat and protein content to fill you up at the start of your day.
Per serving: 408 calories, 36 g fat, 7 g carbs, 2 g fiber, 13 g protein
LOL @ people who are still putting sausage inside their breakfast sandwiches. Using sausage as the "buns" for these keto sandwiches makes them low-carb and super filling.
Per serving: 603 calories, 54 g fat, 7 g carbs, 3 g fiber, 22 g protein
The new Women's Health Keto Made Simple bookazine has tons of breakfast recipes that you can prep in advance to make mornings way calmer (and more delicious).
Keto shakes can be tricky, since a lot of traditional ingredients are high in sugar. But this smoothie with banana, avocado, and spinach blended together into one of the greenest, creamiest, and healthiest drinks around, is still low carb enough to be keto.
Per serving: 215 calories, 8 g fat, 22 g carbs, 7 g fiber, 13 g protein
You'll wake up ahead of your alarm for this one. Think of this as a low-carb breakfast hash situation that also happens to be packed with healthy veggies.
Per serving: 196 calories, 15 g fat, 8 g carbs, 3 g fiber, 8 g protein
Never dreamed about braising cabbage to create a fried bed of yumminess for your morning egg? You will now. Another veggie hash, this dish will give you breakfast vibes without all the carb-heavy potatoes.
Per serving: 121 calories, 6 g fat, 8 g carbs, 3 g fiber, 7 g protein
Mexican for breakfast is always a good idea—especially when it’s good for you too. This recipe uses ground beef and cauliflower rice with eggs to keep things low carb.
Per serving: 299 calories, 14 g fat, 5 g carbs, 1 g fiber, 34 g protein
Annie Daly is a fourth-generation freelance journalist based in New York City. A former editor at SELF, Cosmopolitan, BuzzFeed Travel, Yahoo! Travel and Good Housekeeping, she has also written about wellness and travel for AFAR, Condé Nast Traveler, Travel + Leisure, Lonely Planet, Women's Health, and more.Destination Wellness is her first book.
Sarah Bradley is a freelancer writer from Connecticut, where she lives with her husband and three sons. Her reported features and personal essays on parenting and women's health have appeared at On Parenting from The Washington Post, Real Simple, Women's Health, The Writer, Today's Parent, and Romper, among others. In her so-called "free time," Sarah is an amateur baker, homeschooler, and aspiring novelist.
Lauryn Higgins is a freelance journalist whose work focuses primarily on public health. Her work tracking the coronavirus for The New York Times was part of a team that won the 2021 Pulitzer Prize for Public Service. When she's not working she loves spending time in her kitchen and garden, taking barre classes and cuddling with the love of her life, her 90-pound bernedoodle, Gus. Her work has also appeared in NPR, Salon, Teen Vogue and Well + Good.