The easiest keto breakfasts are built on eggs, plain Greek yogurt, cottage cheese, smoked salmon, avocado, tofu, nuts, seeds and low-carb vegetables, with a few berries for sweetness. A two-egg omelet with spinach and mushrooms has about 2.5 g of net carbs, and plain Greek yogurt with raspberries and walnuts about 10 g, based on USDA FoodData Central. Below are 12 ideas, from 5-minute options to make-ahead breakfasts, with the approximate net carbs for each.
What makes a good keto breakfast
- Protein: eggs, yogurt, cottage cheese, fish or tofu. Protein makes breakfast more satisfying than fat alone.
- Vegetables: spinach, mushrooms, tomatoes, peppers or zucchini add fiber, vitamins and minerals for very few carbs.
- Some fat: avocado, olive oil, nuts, seeds or a little butter or cheese.
- Little or no sugar: skip cereal, toast, juice, flavored yogurt and pastries.
Our keto food list covers the foods to build on.
12 keto breakfast ideas
Net carbs are approximate, calculated from USDA FoodData Central values for the portions shown.
| Breakfast | Portion | Net carbs |
|---|---|---|
| Spinach and mushroom omelet | 2 eggs, 50 g spinach, 50 g mushrooms | about 2.5 g |
| Smoked salmon and avocado plate | 60 g smoked salmon, half an avocado (70 g) | about 1.3 g |
| Eggs with avocado | 2 fried eggs and half an avocado | about 2 g |
| Greek yogurt bowl | 170 g plain whole-milk Greek yogurt, 50 g raspberries, 15 g walnuts | about 10.5 g |
| Chia pudding | 25 g chia, 200 ml unsweetened almond milk, 40 g raspberries | about 6.7 g |
| Cottage cheese with tomato | 150 g cottage cheese, a few cherry tomatoes | about 6 g |
| Tofu scramble | 150 g firm tofu with spinach and peppers | about 2 to 3 g |
| Egg muffins | 2 baked egg cups with peppers and cheese | about 2 g |
| Leftover dinner | Last night’s chicken or fish with vegetables | depends on the meal |
| Mushroom and cheese frittata slice | One-sixth of a 6-egg frittata | about 1 to 2 g |
| Coffee with cream and a boiled egg | For busy mornings | about 1.5 g |
| Avocado egg boats | Half an avocado baked with an egg inside | about 1.5 g |
5-minute options
- Boiled eggs: cook a batch at the weekend and keep them in the fridge for up to a week, as the FDA advises for hard-cooked eggs. Our guide to how long to boil eggs has timings.
- Smoked salmon and avocado: no cooking needed.
- Yogurt bowl: plain Greek yogurt with a few berries and a sprinkle of nuts or seeds.
- Cottage cheese: with cucumber, tomato, black pepper and olive oil.
Make-ahead options
- Egg muffins: whisk 8 eggs with chopped vegetables and a little cheese, pour into a muffin tin and bake at 180°C (350°F) for 20 to 25 minutes until set. Cool and refrigerate. Egg dishes should be cooked to 71°C (160°F), according to the FDA.
- Chia pudding: stir chia seeds into unsweetened almond or coconut milk, refrigerate overnight, and top with berries in the morning.
- Frittata: bake a large frittata on Sunday and cut it into slices for the week.
Weekend breakfasts
- Full keto breakfast: eggs, grilled mushrooms, tomatoes, spinach and avocado. Add bacon or sausages occasionally rather than every day, because processed meats are high in salt and saturated fat.
- Shakshuka without bread: eggs poached in a spiced tomato and pepper sauce. Use a sugar-free sauce and keep the tomato portion moderate.
- Keto pancakes made from eggs and cream cheese, with berries.
What about bacon and butter coffee?
Bacon and butter coffee are popular on keto, but both are high in saturated fat. The NHS explains that too much saturated fat can raise LDL (“bad”) cholesterol, and LDL rises in many people on keto. Eggs, fish, yogurt and avocado make better everyday choices, with bacon as an occasional extra. Our guide to coffee on keto explains the butter coffee trade-offs.
If you’re not hungry in the morning
Some people on keto find they’re less hungry in the morning. It’s fine to have a lighter breakfast or eat a little later, as long as your overall day includes enough protein, vegetables and energy. If you take diabetes medicines, though, skipping meals can affect your blood sugar, so talk to your doctor before changing your eating times.
Keto breakfasts on the go
When there’s no time to sit down:
- Two boiled eggs and a cheese stick, packed the night before.
- A small pot of plain Greek yogurt with a handful of nuts.
- Leftover egg muffins, eaten cold or warmed for 30 seconds.
- Celery or cucumber sticks with nut butter.
- A smoothie made with unsweetened almond milk, a few raspberries, a spoonful of nut butter and chia seeds.
Keep these in the fridge and you won’t be tempted by a pastry on the way to work.
Breakfasts to avoid on keto
Most standard breakfasts are high in carbohydrate: cereal, toast, bagels, muffins, pancakes made with flour, granola, fruit juice, sweetened yogurt and most breakfast bars. Even “healthy” options such as oats, bananas and whole grain toast use up a large part of a strict keto allowance.
Common questions
Can I eat oatmeal on keto?
Regular oats are too high in carbohydrate for most keto plans. Chia pudding or a seed-based “porridge” made with ground flaxseed and milk gives a similar warm, filling breakfast for far fewer carbs.
Is fruit okay at breakfast?
Small portions of berries fit most keto plans. Raspberries and blackberries are the lowest in net carbs. Our guide to berries on keto compares them.
How much protein should breakfast have?
There’s no fixed rule. Including a good protein source, such as two eggs or a bowl of Greek yogurt, helps you reach your daily total.
Before you start
Safety note: Keto isn’t suitable for everyone. If you have diabetes, kidney or liver disease, take regular medication, or are pregnant or breastfeeding, talk to your doctor before cutting carbs this far (why it matters).
This article is general information, not medical advice. Talk to your doctor or a registered dietitian before making big changes to how you eat, especially if you have a health condition, take regular medication, or are pregnant or breastfeeding.
