What Can You Eat for Breakfast on the Keto Diet?
Breakfast tends to be the most difficult meal for people to adjust to when they
transition to a keto diet. This makes sense since most traditional breakfast foods
such as muffins, bagels, cereal, toast, and oatmeal are grain-based and very high in
Eggs present another common issue with breakfast. Eggs are considered a classic
keto food — after all, they are a good source of both fat and protein — but eggs are
also a very common cause of gastrointestinal distress. For people who can’t tolerate
eggs — or who are just sick of eggs — what’s left to eat for breakfast when you’re
eating a low-carb, high-fat diet?
Do You Need to Eat Breakfast?
One thing to keep in mind is that you don’t necessarily have to eat breakfast. We’ve
long been told that breakfast is the most important meal of the day, but this may be
another diet myth. The truth is, you don’t have to eat if you’re not hungry. And if
you’ve been on a ketogenic diet for any length of time, you’ll likely find that you
simply aren’t as hungry as you used to be. Many people who have been doing keto
for a while practice intermittent fasting and many eat only two meals a day.
Keto Breakfast Options
If you do want to eat breakfast, you have a lot of options other than eggs. Try some
of these ideas for a high-fat, keto-friendly breakfast:
1. Make a green smoothie.
Use avocado as a base to make it creamy, then add almond milk, coconut oil, cacao
nibs, hemp seeds, and lots of spinach. It’s a great way to start your day with lots of
fat and plant compounds. Add a keto-friendly protein powder if you need more
protein, and use some stevia if you need a little sweetener.
2. Try some chia pudding.
This requires a little prep work, as the chia seeds will need to soak overnight. Try
soaking them in unsweetened coconut milk or almond milk. Then, add your
sweetener and flavors of choice — try a little vanilla and cinnamon or add a few
berries once you’re keto-adapted.
3. Make a sausage and veggie hash.
Cook up some breakfast sausage and add diced bell peppers and spinach. Top with
some avocado and sour cream.
4. Try some Greek yogurt with berries.
Choose full-fat, unsweetened yogurt and add a little stevia. You can also add slivered
almonds and chia seeds for more fat.
5. Think outside the box.
You don’t have to eat breakfast foods just because it’s morning. Eat leftovers, or a
big salad, or some fish with vegetables. Eat whatever you want, as long as it’s high in
fat and will keep you feeling satisfied until lunch!
The ketogenic diet — and especially keto breakfasts — require you to change the way
you think about food. But once you get used to eating a low-carb, high-fat diet, you’ll
likely find it’s easy to come up with meals that work for you.