9 Keto Breakfasts That Aren't Eggs


The ketogenic diet emphasizes high fat consumption, which leaves breakfast options rather limited. Fight breakfast and egg fatigue with these eggless breakfasts that fit your keto lifestyle.



1. Almond Cream Cheese Pancakes

Makes: 4 servings


INGREDIENTS

  • 60 g (1/2 cup plus 1 tbsp) almond flour

  • 125 g (1/2 cup) full fat cream cheese

  • 4 eggs

  • 1/2 tsp cinnamon

  • 1 tsp erythritol (optional)

  • butter, for frying

INSTRUCTIONS

  1. Mix all ingredients in a blender.

  2. Fry pancakes in melted butter in a non-stick pan. Turn over once the centre begins to bubble. The pancakes should be smallish, ca 10-12 cm in diameter. About the right size to fit them in the toaster the next day should you be so lucky to have any leftovers.


Serving size: 1 pancake

Net carbs: 2.4g

Fat: 19.9g

Protein: 11.2g



2. Berry Chia Seed Pudding

Makes: 1 serving


INGREDIENTS

  • 3 tbsp chia seeds

  • ½ cup milk (almond, coconut, cashew, soy work well here!)

  • 2 tbsp walnuts

  • ¼ cup raspberries


INSTRUCTIONS

  1. Combine chia seeds and almond milk, whisk vigorously for 1 minute, rest for two minutes, whisk again for 1 minute.

  2. Let mixture rest (overnight is best) to thicken.

  3. Top with walnuts and fruit, enjoy!


Serving size: 1 serving

Net carbs: 7g

Fat: 20g

Protein: 12g



3. Cauliflower Hash Browns + Ham

Makes: 3 servings


INGREDIENTS

  • 1 large head cauliflower

  • 1 bunch scallions

  • 2 eggs

  • 8 oz cubed ham

  • 2 tbsp olive or coconut oil

  • 2-3 tbsp sharp cheddar or cheese of choice

  • 1 tsp salt and pepper, to taste


INSTRUCTIONS

  1. Remove leaves from cauliflower. Use a cheese grater to grate the florets and stems into a pile of shavings (you can also use a veggie peeler, or food processor for grating into "flakes").

  2. Transfer grated cauliflower to bowl, stir in eggs, scallions, ham, olive oil, cheddar, salt and pepper. Spoon about 1/2 cup into the center of a well-greased waffle iron, heated to medium-high heat

  3. Cook until golden brown. Gently remove from iron with a fork and spatula.

  4. Garnish and enjoy!


Serving size: 1 serving

Net carbs: 9g

Fat: 29g

Protein: 22g



4. Keto Everything Bagels

Makes: 6 bagels


INGREDIENTS

  • 2     cups almond flour

  • 1     tablespoon baking powder

  • 1     teaspoon garlic powder

  • 1     teaspoon onion powder

  • 1     teaspoon dried Italian seasoning

  • 3     large eggs, divided

  • 3     cups shredded low moisture mozzarella cheese

  • 5     tablespoons cream cheese

  • 3     tablespoons Everything Bagel Seasoning


INSTRUCTIONS

  1. Preheat oven to 425°. Line a rimmed baking sheet with parchment paper or a Silpmat.

  2. In a medium mixing bowl, combine the almond flour, baking powder, garlic powder, onion powder, and dried Italian seasoning. Mix until well combined. I like to put the mixture through a flour sifter to ensure that all the baking powder gets mixed in with the rest of the ingredients.

  3. Crack one of the eggs into a small bowl and fork whisk. This will be the egg wash for the top of the bagels. The other two eggs will go in the dough.

  4. In a large microwave safe mixing bowl, combine the mozzarella cheese and cream cheese. Microwave for 1 minute and 30 seconds. Remove from microwave and stir to combine. Return to microwave for 1 additional minute. Mix until well combined.

  5. To the mixing bowl, add the remaining 2 eggs and the almond flour mixture. Mix until all ingredients are well incorporated. If the dough gets too stringy and unworkable, simply put it back in the microwave for 30 seconds to soften and continue mixing.

  6. Divide the dough into 6 equal portions. Roll each portion into a ball.

  7. Gently press your finger into the center of each dough ball to form a ring. Stretch the ring to make a small hole in the center and form it into a bagel shape.

  8. Brush the top of each bagel with the egg wash.

  9. Top each bagel with Everything Bagel Seasoning.

  10. Bake on the middle rack for 12-14 minutes or until golden brown.


Serving size: 1 bagel

Net carbs: 6g

Fat: 35.5g

Protein: 27.8g



5. Cabbage with Bacon

Makes: 1 serving


INGREDIENTS

  • 2 cups of cabbage, shredded

  • 4 slices of bacon, cooked and chopped

  • Salt to taste


INSTRUCTIONS

  1. Boil cabbage for 7-10 minutes until tender

  2. Top with chopped bacon and salt to taste


Serving size: 1 cup

Net carbs: 7g

Fat: 9g

Protein: 31g



6. Grain Free Protein Bars

Makes: 16 bars


INGREDIENTS

  • 2 cups nuts or seeds (almonds, sunflower, pumpkin, or macadamia. Mixing several kinds is fine too. Soaking nuts is recommended. Sub 1 1/3 cups coconut butter for nut free.)

  • 1/2 cup flax meal (flax seeds ground in a blender or spice grinder) (alternatively, use rice bran or protein powder)

  • 1/2 cup shredded coconut (unsweetened and organic if possible)

  • 1/2 cup seed or nut butter (again, made from soaked and dried nuts is preferable. Use coconut butter for nut free.)

  • 3/8 teaspoon salt (I use Real Salt)

  • 1/2 cup coconut oil (or alternative solid fat. Use cocoa butter or butter for a more warm weather-stable bar)

  • 2 Tbsp liquid sweetener - use 1/32 tsp of stevia extract (read my post on stevia here.)

  • 2 teaspoons vanilla extract

  • 1 cup carob chips

  • 2 tbsp almond butter


INSTRUCTIONS

  1. Place nuts or seeds, flax meal, coconut, seed or nut butter and salt in the bowl of a food processor.

  2. Process until the nuts or seeds are ground into a coarse meal

  3. Melt coconut oil over low heat. If the temperature of your home is around 76 degrees, you can skip this step and add the oil directly to the food processor as it will be soft enough to process easily.

  4. Add coconut oil, sweeteners and vanilla to processor bowl and process until well combined to form a thick, yet crunchy paste.

  5. Press the mixture into an 8x8 square pan (you can be quite flexible here. A 9x9 will work just fine. A larger pan will produce thin bars, while a smaller pan will yield thicker ones.)

  6. Place in refrigerator to chill

  7. Melt carob chips and almond butter until smooth.  Pour on top of bars.

  8. Place back in refrigerator to chill

  9. Cut into squares and serve.


Serving size: 1 bar

Net carbs: 9g

Fat: 29g

Protein: 5g



7. Maple Chicken Breakfast Sausage

Makes: 16 patties


INGREDIENTS

  • 2 lbs. Ground Chicken

  • 3 Tbs. Maple Syrup - (low carb/sugar free)

  • 2 tsp. Himalayan Pink Salt

  • 2 tsp. Rubbed Sage

  • 1 ½  tsp. Dried Parsley

  • 1 tsp. Garlic Powder

  • 1 tsp. Onion Powder

  • 1 tsp. Black Pepper

  • ½ tsp. Dried Thyme

  • ¼ tsp. Red Pepper Flakes

  • ¼ tsp. Ground Nutmeg

  • Pinch Ground Cloves


INSTRUCTIONS

  1. In a large mixing bowl, combine ground chicken, maple syrup, salt, rubbed sage, parsley, garlic powder, onion powder, black pepper, thyme, red pepper flakes, nutmeg, and cloves.

  2. Mix until all ingredients are well-incorporated

  3. Form into 2 oz. patties. I like to roll them into balls and then flatten them into patties.

  4. Heat a large skillet over medium heat. Lightly oil the skillet.

  5. Once the oil is heated, place the sausage patties in the pan. Cook until browned on both sides and cooked all the way through.

  6. Serve and enjoy!


Serving size: 2 patties

Net carbs: 0.5g

Fat: 11g

Protein: 21g



8. Flax Meal Porridge

Makes: 1 serving


INGREDIENTS

  • 4 tbsps ground flaxseed or flax meal

  • 4 tbsps coconut milk

  • 1 cup water

  • 1 pkt keto approved sweetener

  • ground cinnamon (to taste)


INSTRUCTIONS

  1. Combine all ingredients in a microwavable bowl and cook on high for 2 minutes, flax seeds will absorb water and swell to form an oatmeal like consistency.

  2. Serve hot, sweeten to taste.


Serving size: 1 serving

Net carbs: 1g

Fat: 13g

Protein: 6g



9. Cinnamon Bun Fat Bomb Bars

Makes: 2 bars


INGREDIENTS

  • 1/2 cup creamed coconut, cut into chunks

  • 1/8 tsp cinnamon

  • First Icing:

  • 1 tbsp extra virgin coconut oil (not melted)

  • 1 tbsp almond butter (or double the coconut oil. Bars in the picture have the coconut oil icing but I prefer the almond butter mixed with coconut oil icing)

  • Second Icing:

  • 1 tbsp extra virgin coconut oil or almond butter *I prefer almond butter

  • 1/2 tsp cinnamon


INSTRUCTIONS

  1. Line a dish or a mini loaf pan, muffin pan etc with appropriate liners (i.e. muffin liners).

  2. In a bowl, using your hands, mix the coconut cream and cinnamon. Pat into the dish. Fills 2 mini loaf sections. (If coconut cream is liquid, place in refrigerator for 10-15 minutes to firm it up)

  3. First Icing: In another bowl using a whisk, whisk together the coconut oil and almond butter. Spread this over the creamed coconut. Place the bars in the freezer for about 5 minutes or more.

  4. Second Icing: Using a whisk, mix the icing together in a bowl. Drizzle the icing over the bars and either freeze again or consume.

  5. Use a knife to cut bar into tiny chunks.


Serving size: 1 serving

Net carbs: 6g

Fat: 33g

Protein: 6g

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