And if you’re following the keto diet, hectic mornings can make eating breakfast impossible.
But it doesn’t have to be that way. There are plenty of nutritious, tasty keto breakfast foods you can make in ten minutes or less. And if you’re willing to do a little prep the night beforehand, eating a good breakfast can literally take minutes.
The Health Benefits of Eating a Keto BreakfastThe ketogenic diet describes a way of eating that is low-carb, high-fat, and moderate-protein. The goal of keto is to enter a state of ketosis, where your body uses ketones—a natural chemical made by your liver—to burn fat as your primary fuel source. The keto diet is a proven way to lose weight.
Keto-approved breakfast foods can help you enter or stay in ketosis. Of the three “traditional” meals, many keto dieters struggle the most with what to eat for breakfast due to the fact that the most popular breakfast foods are usually full of carbs or sugar.
Cereal, oatmeal, toast—none of these popular breakfast items will help you become a fat-burning machine. Plus, they typically come with a carb crash.
Tips for Making Breakfast Easier and Less HecticWe understand mornings can be hectic. Showers, getting dressed, perhaps even getting your kids ready for school all eat away at the limited time we have. That window is short as it is, so you’re skeptical about finding the time to eat a meal while juggling your other responsibilities.
Science may have dispelled the notion that breakfast is the most important meal of the day for weight loss, but there are plenty of reasons to start the day well-fed . You will have more energy throughout the day and give yourself a chance to get essential vitamins, minerals, and nutrients you need to stay healthy.
Making time isn’t as hard as you might think. Most of the ideas and recipes below can be made ahead of time with a simple meal prep.
Pick one or two evenings per week to prepare your breakfast for the next three days, then keep the leftovers in your fridge. In the morning, all you have to do is reheat and you’re good to go!
The 6 Best On-The-Go Keto Breakfast FoodsThese are our six favorite keto foods for on-the-go breakfasts. Some stand alone as breakfast staples, while others are versatile enough to be used in many different ways.
1. EggsThis keto breakfast item is the most versatile, nutritious, and cost-friendly option out of the bunch. Considered a superfood, eggs are rich in protein, antioxidants, iron, and essential vitamins and minerals .
And because they are also cheap and filling, no other food deserves the top spot on this list.
You can fry up a few eggs or scramble them in minutes. You can boil a pot of eggs in the evening, put them in the refrigerator, and have a bunch of hard-boiled eggs ready for a super quick breakfast.
Try this omelet recipe from Tim Tebow, which can also be made in under ten minutes. Or make this morning casserole recipe on Sunday, pack up squares in individual containers, and pop it in the microwave when you get to work.
2. BaconBacon is arguably one of the highlights of the keto diet. No longer considered an artery-clogging villain, people now realize that about half of bacon’s fat content is oleic acid—the same heart-healthy fat in olive oil touted by many health experts .
Bacon is also full of B vitamins, protein, and other trace nutrients like iron and magnesium.
It makes the list as an on-the-go food because it’s an easy, delicious addition to any meal. You can cook up a few strips within ten minutes, chop it and include it in your casserole, or prepare a bunch for the week ahead of time. An easy mess-free way to make bacon is to cook it in the oven. Have you tried that yet?
3. CoconutCoconut oil and coconut flakes should be staples of your keto shopping list. Full of medium-chain triglyceride (MCT) oil, coconut enhances fat burning, gives us energy, reduces hunger, and improves our skin and hair health .
The possibilities for including coconut into your morning meal are endless. Pop a few of these chocolate coconut energy balls into a zip-lock bag or cook the veggies for your morning omelette with a spoonful of coconut oil.
4. Coffee... With Fat!Not big on eating first thing in the morning? Do you prefer to start the day off with a cup of coffee? Then here’s a way to make your caffeine fix more keto-friendly.
Brew 8 to 16 ounces of your favorite coffee and pour it into your blender. Add one tablespoon of grass-fed butter (yes, butter!) along with a small scoop of MCT-rich coconut oil. (Another option is to add 1-3 teaspoons of MCT oil to give it a fat boost). Put the lid on and blend for ten seconds. Pour your rich, frothy creation into a mug and head out the door!
You’ll enjoy the benefits of improved brain function, sustained energy, plus the fat-burning effects of caffeine (a natural thermogenic that helps burn calories) .
For an easier version, use our MCT Coffee Creamer, which can be drizzled in and stirred with a spoon.
5. NutsStudies show that people who eat nuts live longer . This is because nuts reduce many of the risk factors that lead to diseases like heart disease and cancer .
Nuts like almonds, walnuts, Brazil nuts, macadamia nuts, and pistachios are also protein-packed and rich in vitamins and omega-3 fatty acids . For breakfast on-the-go, just grab a handful of your favorite nuts on your way out. Or grab a packet of single-serve nut butter which you can tear open and eat during your morning commute.
If you have time before you head out, grab a spoon and enjoy 2-3 spoonfuls of nut butter straight from the jar. A couple tablespoons will give you a quick boost of fat-fueled energy and help you stay full until lunch time.
Want to make a recipe with nuts? Try these macadamia nut chocolate fat bombs. Make them ahead of time and grab them out of the freezer right before you leave for the day.
6. VegetablesMissing out on breakfast means missing out on a chance to give your body nutrients. Skipping your first meal means you must make up calories, vitamins, and minerals during lunch and dinner.
A staple of your keto diet should be leafy green vegetables like spinach, broccoli, and kale. They are rich in vitamins, micronutrients, and fiber. This Green Omelet recipe is a great example of a quick and simple keto breakfast chock full of vitamins and minerals with a near perfect keto macro profile.
Another way to up your veggie intake is to add them to breakfast casseroles, scrambles, and omelets. Or just saute some in olive oil with a little salt and pepper to serve with some bacon.
Keto Breakfast Foods Can Improve Your HealthThe best keto breakfast foods are tasty, nutritious, versatile, and easy to prepare. Don’t let a busy morning prevent you from filling your body with the energy and nutrients it needs to be at its best. Eating a hearty and keto-friendly breakfast can help you stay on track the rest of the day by keeping you satiated so you’re not tempted to reach for the bagels and donuts at your office.
Check out all of KetoLogic’s keto-approved recipes for more ideas on making the first meal of the day work for you!