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Not another omelette!
When looking for keto breakfast recipes, it’s important not to make the mistake of adding foods that will alter the metabolic state needed to burn fat and build lean muscle.
You’ve successfully replaced foods like vegetable oils, high-carb vegetables, and even some beans and legumes throughout the rest of the day so you don’t leave your body in ketosis, but how do you get the keto breakfast right? without using eggs?
Some common keto mistakes:
- Enjoy high-fat, low-carb foods, though eating too much unhealthy fat.
- Not drinking enough water. This is especially vital if you eat a lot of meat as this can cause uric acid to build up in your kidneys and you want to flush it out with water. Staying hydrated also prevents another dreaded symptom that some people experience in ketosis: constipation.
- You are not getting enough of the nutrients your body needs. Because keto requires you to cut out a lot of starchy fruits and vegetables to stay in ketosis, you can sometimes lose access to the vital nutrients you need. It’s important to choose healthy foods and supplement them with high-quality vitamins and minerals while in ketosis.
Now that you know what to look for, let’s look at some alternatives for a good keto breakfast other than omelets, fries, and eggs.
you tin use eggs in some of the recipes below, but if you want to avoid eggs entirely, you can use an egg substitute with something like ONLY egg, Just no eggsor even non-GMO tofu.
8 Keto Breakfast Options Without Eggs:
1. Cream cheese pancakes with almond or coconut flour
The recipe for making pancakes when you’re craving carbs without carb loading is simple. use an egg substitute, cream cheese (or a substitute), heavy cream (or a substitute), coconut flour (or almond flour), erythritol, baking powder, and vanilla.
Mix until it has a homogeneous consistency in a mixer. Pour into a hot pan with melted butter. Let them cook on one side until you see bubbles forming, then flip.
Enjoy with a keto-friendly homemade maple syrup substitute. You’ll need to mix together some xanthan gum (or chia seeds plus water for a cleaner version – they form a gel similar to xanthan gum), monk fruit or erythritol, salt, maple extract, and butter extract. You can find the full recipe here.
For an extra touch of nutrition, add pistachios, almonds or flax.
2. Double chocolate protein shake with avocado and coconut milk
Use your favorite chocolate keto protein powder (pea, rice, or collagen fillers are great options), milk of your choice (like almond), and add some cocoa powder, nibs, or cacao ceremonial Cacao is full of magnesium, a nutrient that most of us are severely deficient in, and is often dangerous when you’re on a keto diet. Cacao is also full of other important minerals such as chromium, copper, calcium, zinc, sulphur, iron and phosphorus.
In addition, cocoa contains a lot of healthy fats and is a natural vasodilator, which means that it can increase the flow of strokes by up to 30%. The result is a very relaxed, happy mood and more energy to face the day. Add an avocado and mix it with coconut milk and a little vanilla, and you’ve got yourself a nutrient-dense, keto-friendly breakfast.
Optionally, top with cocoa nibs for a delicious crunch.
3. Keto Bread English muffins and veggie bacon
There are some excellent bread and bacon substitutes suitable for ketogenic people. Try the following:
- Mike’s Muffins: They are made with almond flour, coconut flour, eggs, water, apple cider vinegar, baking soda and kosher salt. If you don’t want the eggs, there are keto-friendly egg-free English muffin recipes, including some that you can do in minutes!
- Make your own muffins: Here’s an easy, buttery, fluffy tasting one English muffin recipe which uses both almond and coconut flour, just replace the eggs with an egg substitute.
If you eat meat, try these keto-friendly bacon alternatives for breakfast on the go:
- Beehive Brands: They make a singing pasture-raised bacon stick with certified pasture-raised pork that’s keto-friendly.
- Pederson Brand: Less sugar is used to cure your bacon.
- Wild Fork: They offer uncured, sugar-free bacon.
4. Low-carb Granola and Trail Mix
Most store-bought granola is loaded with sugar and carbs. Try this delicious, keto-friendly homemade alternative instead. This simple recipe is as easy as spreading some butcher paper on a pan and toasting the following ingredients in the oven:
Keto Granola Ingredients:
- ½ cup walnuts, chopped
- ½ cup whole almonds
- ⅓ cup pumpkin seeds
- ⅓ cup coconut shavings
- ⅓ cup sunflower seeds
- ¼ cup hemp seeds
- ¼ cup flax seeds
- ¼ cup unsweetened dried cranberries or goji berries
- 1 teaspoon cinnamon
- ray 1 teaspoon honey or 1 tsp. Low-carb powdered sugar (like Swerve, read more)
- ½ teaspoon Himalayan sea salt
- ¼ cup butter, slathered over pan
5. Low-carb yogurt with Goji berries and almond pieces
For a dairy-free option, did you know it’s super easy to make your own keto coconut yogurt at home with just two ingredients?
If you eat dairy, this is for you. Greek yogurt is full of protein, and there are low-sugar versions to which you can add Goji berries, a highly nutritious superfood that typically grows in the Himalayas. dried up goji berries contain only 3 g of carbohydrates, 1.2g protein, 1g fat and 30.6 calories. A handful of almond pieces will add 16 grams of high-quality monounsaturated fat, 5 grams of protein and only 6 grams of carbohydrates.
High-fat, low-sugar yogurts used for this keto breakfast treat include:
- Homemade coconut yogurt
- Fage Total 5% natural Greek yogurt with 6g of sugar per serving, which is far less than many Greek yogurts along with 10g of fat and a staggering 18g of protein.
- Two good natural Greek yogurts with even less sugar (just 2 grams per 5.3 oz serving) along with 2 grams of fat and just 3 grams of carbs and 12 grams of protein.
- Keto-Friendly Yogurt Ratio for the lowest sugar count of almost any yogurt on the market, with just 1g of sugar per 5.03oz serving. It also contains 15 grams of fat and 15 grams of protein.
6. Keto Waffles
Another great substitute for a morning craving is keto waffles. You can throw the following ingredients in a blender, mix it all up, preheat your waffle iron, and mix it up in 5 minutes or less.
To add extra healthy fat, slice an avocado on top of your waffle.
7. Keto spinach, broccoli sprouts, carrot juice
While you may have heard that when following the keto protocol, you should avoid lots of starchy vegetables and lots of fruit as they are high in carbs, you don’t have to give up a delicious morning juice made from spinach and carrots.
This breakfast drink has a big nutritional impact. For extra nutrition, use broccoli sprouts for a big dose of sulforaphane, a superfood that has up to 30 times the compound as adult broccoli. Just a handful mixed into your juice can help fight neurodegenerative diseases and delay aging. YES!
Just add carrots, spinach, half a lemon, a small piece of ginger and your broccoli sprouts to a juicer and you have the most nutritious keto breakfast juice imaginable. Plus, when you fill your body with healthy nutrients, you won’t have as many cravings for carbs and sugar.
8. Keto Green Smoothie.
If you need something a little thicker than an AM juice, here’s another keto smoothie recipe. This smoothie is based on low-carb vegetables and fruits like cucumber and celery. Remember to get organic fruits and vegetables so you don’t drink a bunch of toxic chemicals like carcinogenic pesticides, herbicides, and petroleum-based fertilizers. Here’s what you need to mix in a blender:
- 1 avocado
- 2 stalks of celery
- A handful of kale
- A handful of spinach
- 1 medium sized cucumber
- ¼ lemon
- 1 cup of almond or coconut milk
- Cinnamon, ginger or vanilla extract to taste
- A little Himalayan sea salt for extra minerals and electrolytes
- (Optional) unflavored protein powder
Questions:
What can I eat for breakfast on keto without eggs?
There are tons of non-egg breakfast options that are keto. We’ve shared some recipes to get you started. Even foods that you traditionally crave while eating carbs, such as bread, muffins, waffles, pancakes, etc., can be made without carbohydrates and sugar.
What can I have for breakfast on keto?
You can eat almost anything, including that keto pizza you made last night that was stuck in the fridge (find a recipe here). Keep healthy fats high, carbs and sugar low, and be sure to include vital nutrients to avoid keto flu symptoms like lethargy, brain fog, and low motivation.
What can I have for breakfast other than eggs?
When you’re on a keto diet, it’s important to plan ahead. You can have lots of low carb veggies, keto granola, keto pancakes, keto waffles, keto muffins, keto french toast, keto toast, and avocado toast made with keto bread. Try to plan your breakfasts for at least a week so you don’t resort to eating foods high in sugar and carbs that will throw your body out of ketosis.
Is peanut butter keto?
If you choose the right kind of peanut butter, yes. Many brands are full of sugar, so opt for a natural peanut butter. 2 tablespoons of plain, unadulterated peanut butter (like this one) has about 3.5 net carbs and plenty of healthy fats.
Are bananas keto?
Although full of potassium and other good nutrients, bananas are NOT keto-friendly. Bananas have too much natural sugars and too little fiber. Avocados have more potassium than bananas and more healthy fats. Opt for them. They are an excellent post-workout or pre-workout meal and a great smoothie ingredient.
Can I eat yogurt on keto?
You can eat yogurt, but you have to look at the labels carefully so that you don’t also eat a lot of sugar.
Is almond milk keto-friendly?
Almond milk has far fewer carbohydrates than cow’s milk. You can also buy brands that don’t add extra sugars, so almond milk is very keto-friendly.
Are Sweet Potatoes Keto?
Although sweet potatoes are considered a complex carb, they are not ideal for those following a keto diet as they still have too many natural carbs and sugars and can easily throw you out of ketosis.
conclusion
If you’re tired of eating omelets every day on your keto diet, there are plenty of healthy, nutrient-dense foods to eat in the morning. If you combine solid keto practices like eating lots of healthy fats, high protein, low carbs, and very little sugar, you can still eat delicious breakfasts that don’t require eggs.
Enjoy your meal!