If you're a breakfast lover and have decided to switch to the ketogenic diet, you won't be disappointed: the list of ketogenic breakfast ideas is long and tempting, full of tasty, high-fat foods like eggs, avocado, sausage, butter, cheese, and bacon.
Of course, the list of foods prohibited on the ketogenic diet can be daunting. The goal is to deprive your body of its main energy source—carbohydrates—and load up on fat to force your body into a metabolic state called ketosis, in which stored fat is burned for energy.
In general, on a ketogenic diet you can eat fish, meat, low-carb dairy products (like butter, cheese, etc.), low-carb vegetables, nuts, oils, and avocados, as well as higher-carb foods like some fruits, as long as they are eaten in moderation.
In France, we have the unfortunate tendency to eat a lot of sugar in the morning, which is not recommended: it will cause a spike in blood sugar, an energy crash a few hours later, and reduced satiety. Switching to a ketogenic diet could perhaps help you adopt ingredients lower in carbohydrates and rich in protein and fat, or even consider savory alternatives for your breakfast.
Whether you need an easy, simple, five-minute keto breakfast or one you can make ahead of time, this article will help you find keto breakfast ideas.
What is a keto alternative to sugary breakfasts?
Ketogenic alternative to cereals and granola.
Swap your usual recipe for nuts, coconut, sunflower seeds, pumpkin seeds, chia seeds, coconut oil, and psyllium powder.
Keto alternative to crepes and pancakes.
Replace regular flour with almond flour or coconut flour in your dough.
Keto alternative to muffins.
In the batter, replace the sugar with a little 90% chocolate and a teaspoon of stevia, for the flour choose the same alternative as for the pancakes and add a little peanut butter to your preparation.
Ketogenic alternative to smoothies.
Make a green smoothie with avocado, baby spinach, cucumber, and almond milk.
Discover our keto nut bar.
The first nut bar with no added sugar, Nutriscore A, rich in fiber and a source of protein. A unique recipe, compatible with ketogenic/keto diets, that unlocks the potential of almonds and peanuts.
What keto alternative to savory breakfasts?
When it comes to savory options, there are many possibilities. Below we give you our 4 key ingredients for a keto breakfast:
Eggs. Whether you opt for a classic omelet or a traditional boiled, scrambled, or poached version, eggs are always useful at breakfast time. Not only do they taste great, but they're also one of the most versatile protein-rich foods in your kitchen. Ideal for a keto diet!
Avocado. On a busy day, avocados can be a real time-saver. Just add a squeeze of lemon and you're good to go! It's great paired with eggs, salmon, or even in a smoothie!
Cheese. Feta, Parmesan, Cheddar, ricotta, mozzarella, fresh goat cheese, Brie… They all work well in your keto recipes. Whether on their own or in your omelets or scrambled eggs, they're your keto-friendly morning ally!
Bacon. Another basic—but versatile—ingredient for your recipes that will help you add a little extra fat to your meals is bacon. However, it's not the healthiest ingredient, so be careful not to use it sparingly.
Here are some examples of good and easy keto recipes:
- Easy to make crustless quiche in the oven: with eggs, cream, goat cheese, tomatoes, mushrooms, broccoli.
- Cheese omelet.
- Egg pancake, parmesan, spinach.
- Poached eggs with bacon.
- Small frittata muffins with tomatoes, spinach, prosciutto, avocado oil, coconut flour.
As for beverages, herbal teas are acceptable, but coffee and tea are controversial. Some keto enthusiasts believe that energy drinks can hinder ketosis, while others maintain it by replacing the usual spoonful of sugar (carbohydrates) with a spoonful of coconut oil.
Don't hesitate to browse articles on the keto diet on the internet for ideas for meals and recipes.
