Breakfast is the most important meal of the day and—if you’re following a ketogenic diet—it can be one of your favorite meals, too!
If anything, it’s more important than lunch because breakfast sets up your metabolism for burning fat all day long. If you’re a beginner and you want to get the most out of your ketogenic diet, then you’ll want to know the best options for you in the morning.
Keto breakfast foods should be low in carbs but high in fat content. Also, they should offer fiber and protein so that you can feel full until lunchtime without getting too hungry.
Read below to find out which breakfast foods are good to consume while on keto.
Eggs are an essential part of a ketogenic diet. They offer a rich source of protein, and they’re full of choline, which helps maintain healthy brain function.
Eggs are also loaded with fat – the yolks in particular – which is why it’s a good idea to eat them regularly when following a ketogenic diet.
They’re also high in nutrients that help regulate metabolism, so you don’t go overboard with your carbs and insulin levels.
In particular, eggs are a great source of the following nutrients:
- Choline. This natural molecule is essential for brain function. Choline deficiency may actually lead to memory loss and an increased risk of Alzheimer’s disease.
- Folate or folic acid. Folate is important for cell division and DNA synthesis. Some studies also indicate that it might prevent heart diseases and cancerous tumors by reducing inflammation in the body.
- Vitamin A. Like folate, Vitamin A has powerful anti-inflammatory properties. It can also support healthy skin, hair, eyes, lungs, teeth, gums and boost the immune system.
- Zinc. Zinc is necessary for a healthy immune system.
- Vitamin B6. Vitamin B6 helps your body convert food into energy. In addition, it keeps levels of homocysteine low so that you avoid cardiovascular diseases, Alzheimer’s disease, and even depression.
Eggs will give your metabolism a kickstart in the morning. Just make sure you cook them with butter or oil for extra healthy fats.
Berries are full of fiber and antioxidants that will help prevent your arteries from becoming clogged, and they can help keep blood sugar levels in check. Berries also contain natural sugars, which will provide you with a quick energy boost to start your day.
Studies show that berries can also help prevent and fight cancer, cardiovascular diseases, and even viral infections.
On a ketogenic diet, fresh berries are your best option for breakfast.
Berries will give you the energy you need to get through the morning without giving you too much insulin spike.
However, keep in mind they have more carbs than other keto-friendly foods, so it’s crucial to consume them in moderation only.
Related: Fruits You Can Eat On Keto
Bacon or Sausage
Bacon and sausage are both sources of protein that will help you feel fuller until lunchtime. They’re also delicious, which is why they can become your favorite go-to breakfast meal when you start following a ketogenic diet.
To avoid unhealthy carbs in processed meat, make sure you buy grass-fed meat with no added sugar or preservatives. If you’re worried about your cholesterol level, you can opt for lean bacon or turkey sausage.
Avocado is a delicious and nutritious fruit that not enough people get the chance to enjoy regularly.
Avocados are very high in fat, which means they’re a perfect keto food. They also contain healthy fats like Omega-3s that help your brain function without giving you an insulin spike like high-carb foods will.
In addition, avocados are rich in fiber and potassium, which will help reduce inflammation levels in the body. Also, because they’re so high in natural fats, avocados can curb your appetite for hours.
Avocado is also an excellent source of L-glutamine, an amino acid that helps prevent muscle loss and boosts immunity. Avocado is a delicious way to boost ketones without having too much protein or carbs.
Most people are willing to give up carbs for a few weeks, but they’re hardly ever prepared to do without pancakes or waffles! Lucky for them, there is an easy solution, and that’s buying pre-made keto pancakes or pre-made keto waffles.
If you have the time, making your own can be fun and tasty too. Homemade ketogenic pancakes will always beat regular breakfast foods in terms of macros.
Preparation is straightforward too. Just whisk eggs with coconut flour until you get a thick batter. Throw in some dark chocolate chips and/or fresh berries, and you’re good to go.
Cheese is another one of those keto foods that will become a new favorite when you start following the ketogenic diet.
These days, there are so many types of cheese you can enjoy without worrying about carbs like:
- Cheddar (Low in carbs)
- Blue Cheese (Low in carbs)
- Brie (Low in carbs)
- Goat Cheese (Low in carbs)
- Feta Cheese (Very low in carbs)
- Parmesan Cheese (Very low in carbs)
There are also different cheeses with almost no carbohydrate content, such as Colby Jack, Monterey Jack, and Pepper Jack.
Get creative and add these over eggs for a delicious keto breakfast!
Drinking your breakfast is a much more practical option for people with hectic mornings. It might even be the only way you can make sure to get enough nutrients in when you’re busy at work or have kids.
You can easily make a keto smoothie by throwing in some eggs, coconut oil, and berries into a blender and adding water, almond milk, or coffee into it.
There are also recipes out there that include specific ingredients depending on your health goals.
In addition, they include additional sources of vitamins such as blueberries (antioxidants) or avocado (essential fats). There’s also chocolate smoothies for those who are craving something sweet.
A nice cup of warm coffee is a delicious way to start your day. Coffee has been shown to have positive effects on the central nervous system, and it has been associated with lowering inflammation levels in the body.
Coffee increases ketone production, which means that even though it’s caffeinated, you’ll still be in ketosis and able to reap its benefits.
It’s worth noting that black coffee also contains caffeine, so mixing some coconut oil or grass-fed butter into your morning cup will give you an energy boost without disrupting ketosis.
A ketogenic diet is a low-carb diet that will help you lose weight in the long term. It does so by helping your body turn fat into energy, rather than glucose and sugar, which are used up quickly and can lead to hunger pangs, and fatigue.
It’s important to make sure that you’re getting enough nutrients on the keto diet. This means adding in foods like avocados, eggs, cheese, or some of the others mentioned above if you need more calories in order to feel satisfied. All these healthy breakfast foods are great additions to any keto meal plan.