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Breakfast is one of the most important meals of the day, but between family, work, friends and hobbies, it can be difficult getting it on the table in the morning. Why not make it easier for yourself and your family by meal prepping a healthy breakfast or lunch?
If you’re specifically looking for keto breakfast ideas, you’re in the right place. Black coffee and plain eggs can get old quick!
Most of the recipes on this list take just 30 minutes or less to both prep and cook, meaning you can get out the door with a healthy breakfast in no time. Many of these dishes can be easily frozen, providing a tasty breakfast in future weeks.
Using proper containers can make things even more convenient, since you can measure out equal portions immediately after cooking, setting you up for the week ahead.
Need help with meal prepping? Check out our full beginners guide to meal prep.
We’ve also put together a couple of other keto resources that may help you. Here are 40+ cheap keto meal prep recipes and our favorite keto crockpot recipes! Lastly, if you need a good low-carb snacks, try making one of our favorite fat bomb recipes!
Our extensive list features 50 keto breakfast ideas, ranging from healthy smoothies to savory egg dishes, fluffy pancakes to hearty oats, baked goods and more! With so many ideas, you’ll never be meal prepping the same thing twice!
Wanting to keep a calorie deficit but want recipes outside of the keto diet? Try these 54 Healthy Meal Prep Ideas.
What do you eat for breakfast on the keto diet?
This is one of the first questions everyone asks when they start looking into going on the keto diet, because well, you know there’s little to no room for carbs in this diet. So goodbye pancakes, grab-and-go breakfast sandwiches, and the muffin or bagel with your drive-through coffee. Right?
Well, mostly. You’re not going to be eating pancakes and bagels the same way you were before, but it IS possible to still have one heck of a delicious keto breakfast every day WITHOUT going through so many eggs that it makes you want your own chickens.
We’ll break them out below but you’ve got TONS of options for delicious breakfasts, and most all of these are even a huge improvement in terms of how healthy they are, versus those dry old bagels anyway! Some easy and tasty ideas for breakfast include:
- grab-and-go egg muffins or egg wraps
- classic, favorite bakery foods made with low-carb flour (like almond flour, for example)
- using seeds (hemp, chia, etc) in place of oatmeal or granola in recipes
- greek yogurt and cottage cheese in breakfast recipes (in moderation)
Yes, there is even such a thing as “keto breakfast cereal” which makes mornings a lot less scary sounding if you’re trying to keep the whole family on this diet but the kids just gotta have that cereal before running to the bus!
What are some keto breakfast ideas for on the go?
While technically Tupperware exists so that we can make ANYTHING an “on-the-go” meal, there are some recipes that are going to make the trip better than others.
Some of the recipes below that you’ll want to stick to for easy travel or best to eat while driving are:
- any and all keto smoothie recipes and keto milkshake recipes (yum!)
- keto egg muffins
- keto breakfast sandwich recipes
- keto bagels, made with low-carb flour
- some keto fat bomb recipes (who doesn’t want to start their day with dessert, am I right?!)
But the ultimate way to make sure you’ve got good options for on-the-go keto breakfast foods without having to shell out insane money while you’re out and about is to make sure to plan for meal prep in your week.
If you’re not taking the time to make these recipes at home, you’re going to shell out a TON of money at coffee shops for these types of keto-friendly foods, or you’re going to spend a fortune on keto-friendly convenience foods at the grocery store, to make life easier. Meal prepping can save you a ton of money, so make it a point to do this every week, religiously!
50 Keto Breakfast Meal Prep Ideas to Lose Weight
We know that getting breakfast on the table can be difficult most mornings, especially when you have to get the kids to school and get yourself to work on time. These keto breakfast ideas will help you stick to your diet while saving you precious time!
11 Keto Breakfast Smoothies
Smoothies are an easy and convenient breakfast, perfect for taking on the go. They’re also super filling and delicious, as well as packed full of nutrients! We’ve got a whole blog post dedicated to sharing our favorite protein shake recipes if you need more ideas!
This decadent recipe tastes more like a milkshake than a smoothie. There is no dairy here though – the smoothie gets its creamy texture from avocados. This keto-friendly smoothie has just 26 grams of fat!
This breakfast meal prep smoothie doesn’t hide the fact it has avocados in it, unlike the recipe above. The mint leaves are a great touch. It is delicious following the recipe as is, but you can add Stevia to adjust for your sweet tooth!
This lean green smoothie has just 137 calories and 3 grams of net carbs per serving. The recipe calls for mint and kale, both of which are rich sources of antioxidants. I recommend this recipe when you’re especially in need of a morning pick-me-up.
It can be fairly difficult to find a keto-friendly fruit smoothie, since fruits are high in natural sugars. This recipe manages to pull it off with a low-carb variant of the classic strawberry smoothie! It also contains a ton of protein, making it great for a post workout breakfast.
This recipe doesn’t contain any bananas (too high in sugar) but uses artificial banana flavoring instead. It makes for a thick and delicious chocolate milkshake that will keep you full until lunch. I love this recipe, but I’d also like to have a source of protein in there – consider adding some unsweetened whey protein!
It’s hard to believe at first glance, but this delicious chocolate milkshake is mostly made of avocado! This is the perfect smoothie to satisfy your cravings while remaining in ketosis. It uses homemade sugar free chocolate syrup, but you can use store bought sugar free syrup to save time and effort.
Here’s one you can put together the night before and grab out of the fridge in the morning. It tastes amazing chilled and is one of the better keto meal prep recipes for those hot summer days. This recipe has over 480 calories and 50 grams of fat – it is guaranteed to keep you full until afternoon!
This smoothie has a great mix of tropical flavors: coconut, mango, banana, pineapple and orange! This unique recipe is a great way to change things up from the more typical smoothies and milkshakes.
It can’t get much simpler than this 3-ingredient keto breakfast recipe! This delicious smoothie is great on its own, but the author also suggests customizing it with your favorite sugar-free toppings like raspberries, stevia sweetened chocolate chips or coconut flakes.
This smoothie is a great way to get your morning coffee in a keto-friendly manner. It’s a great alternative to the classic Bulletproof Coffee, which not everyone is a fan of!
A clever trick this smoothie uses is to put in ice cubes made of frozen coffee. This stops the drink from getting watered down in the blender.
Here’s a flavorful morning shake that is low-carb and high in protein. It tastes like a cinnamon roll and only has 6 grams of net carbs!
I prefer to sub in protein powder for the collagen peptides as the author suggests. It is far more readily available and it’s likely you already have it in your kitchen.
13 Keto Breakfast Recipes With Eggs
Eggs are a staple breakfast food around the world. Here are some of the best egg recipes that are totally keto friendly!
Egg cups are omelets formed in a muffin tray – these are a go-to for meal preppers everywhere! This one is loaded with ham, veggies and cheese. The convenience of these little muffin-sized omelets can’t be understated… you just heat up two in the microwave and take them for the road.
This French inspired dish is common amongst meal preppers given how easy it is to prepare. Here is a keto-friendly version that skips out on the crust.
This meal can also be frozen. You can double this recipe and freeze it for during a busier week when you don’t have time to meal prep.
This is a complete keto breakfast in a meal prep box. It consists of an egg cup with healthy finger foods like cheese, nuts, and berries! This grab-and-go meal is both convenient and nutritious.
You can use any egg cup recipe and include it in your meal prep box. However, I do love the included recipe that has ham, veggies, and cheese.
This dish has a delicious mix of veggies alongside the classic bacon and eggs. The longest part of this recipe is cooking the bacon, so I recommend cooking a batch and keeping it in the fridge. If you precook the bacon and prep all the veggies, this dish will take you no more than 5-7 minutes in the morning!
These flavorful bite-sized fat bombs have over 18 grams of fat each! They are also packed with protein thanks to the bacon and eggs inside. Eating 2 or 3 for breakfast will keep you full all morning long.
This dish, like many keto breakfast recipes, is really versatile. You can follow the recipe to the letter, or you can just sub in whatever leftover meat and veggies you have in the fridge.
This casserole yields 8 to 10 servings, which is great if you’re meal prepping for two people. If not, just freeze half for a busier week!
This clever recipe is a turkey club wrap where an omelet is used in place of bread. It is fast to cook, convenient to eat, freezer-friendly, and is a keto-friendly twist on a classic breakfast recipe. This dish has less than 2 grams of net carbs!
These are meant to be a low-carb alternative to hash browns. You can eat them alone as a light breakfast, or pair them as a side to another keto breakfast recipe. You can also experiment with different sizes; this recipe yields 8 large fritters, but you can make 15 to 20 small ones with the same batter if you prefer.
This is a keto version of the famous Mcgriddle – sausage, egg, and cheese between two small pancakes. If you want your eggs to come out looking perfect every time, you can use these silicone molds.
This copycat keto Mcgriddle has over 1000 calories, but only 7.7 grams of net carbs. Impressive!
Biscuits and gravy is real popular in Texas, and I’m glad I found this keto variant! This sausage gravy is served in an omelet, which makes it great for meal prepping.
You need to heat this up before you step out the door, unlike other breakfasts. Gravy isn’t the best to eat cold.
Frittatas tend to make for a great low-carb breakfast, and this one is no different. This recipe is vegetarian, in addition to complying with the keto diet. I recommend doubling up the recipe and making two frittatas so you can freeze one for another week.
This keto breakfast sandwich has bacon, eggs, spicy mayo, and more inside of the low-carb bread of your choice. This monster sandwich has only 4 grams of net carbs; that’s impressive considering it has nearly 800 calories!
You can wrap these up separately and take one to go every morning, which is really convenient.
This omelet has lots of Mediterranean flavors and uses all keto-friendly ingredients. It is a good recipe for making in batches, and is also freezable. Serve this alongside a fresh avocado if you want to boost the healthy fat content!
6 Keto-Friendly Pancakes & Waffles
Yes, you can still enjoy pancakes and waffles on a keto diet, so long as you follow one of these recipes!
Here’s a gluten-free recipe for traditional pancakes that uses almond flour. One pancake weighs in at just 4 grams of net carbs. Bake a huge batch of these so you can reheat them daily in the toaster or microwave!
Top these delicious pancakes with the sugar-free syrup of your choice.
This is another almond flour based recipe, but this one is denser and more flavorful due to the cream cheese in the batter. One serving has 27 grams of fat but just 3 grams of net carbs!
These pumpkin flavored waffles make for the perfect keto breakfast during the fall months. You need to give them a try if you have a waffle maker at home. I actually think the blend of spices in this recipe is much better than store-bought pumpkin spice!
Carrot cake is a popular springtime food, and these fluffy pancakes taste just like the real thing while still managing to be keto-friendly. If this cake was a staple in your home growing up then you’ll need to give this recipe a try. Make these in batches, and then heat them up in the toaster every morning.
These delicious coconut flour waffles are stuffed with ham and cheese. They also have an impressive 21 grams of protein! You can eat this as a sandwich or as a waffle with your favorite sugar-free syrup.
This includes two recipes: one for maple pecan pancakes and one for brownie chocolate chunk pancakes. They have the same base ingredients and are both good for a keto diet. The intent is to “stack” them together since the flavors really complement each other!
11 Other Keto Baked Goods Recipes
This fluffy bread is keto-friendly and a good protein source thanks to the almond flour. The bread is great on its own or with your favorite sugar-free toppings. It can be tricky working with the yeast if you’ve never done it before, but the results are so worth it!
Blueberry muffins make for a great grab-and-go breakfast. This recipe has just a fraction of the carbs that a traditional blueberry muffin has, meaning you can enjoy this on your keto diet. These muffins also freeze great, so it’s a good idea to make a double batch.
The sweet banana bread uses banana extract instead of the actual fruit. This brings the recipe down to just 4 grams of net carbs! The caramel frosting on top is a great addition and is relatively healthy too. You can cut out the frosting to reduce the calorie count, but the amount of net carbs remains unchanged.
These tasty croissants are light, fluffy, and very low-carb, making it perfect for your keto diet. The Italian seasoning and Himalayan salt give a nice taste to the dough as well. Eat it as is, or cut it in half and make a delicious croissant sandwich with it!
This is a croissant in the shape of a bagel – perfect for making keto-friendly sandwiches! One “bagel” is only 83 calories and 1.1 grams of net carbs. If you want to try this recipe, you’ll need a donut baking pan.
This “copycat” of Cinnabon rolls is very well done. It’s a must-try if you’re looking for a sweet and savory breakfast. The secret ingredient here is the ultra-sweet monkfruit!
They do take a relatively long time to make, and it may take you more than one attempt to get the hang of it, but it is worth it for Cinnabon lovers.
These bread slices are great for a light breakfast. It’s gluten free and relatively good for a keto diet. It has good nutritious value, with a couple superfood ingredients like cranberries and flax seed. Be sure to use sugar free syrup as the recipe gives you several choices!
Cauliflower has been used as a low-carb substitution for everything from rice to pizza dough. Here it’s being used to make hash browns – and they came out great! Make these in large batches for meal prepping, and serve alongside scrambled eggs, sausage, or another breakfast food of your choice!
This recipe uses turnips to make a keto-friendly version of home fries! Turnips have a similar taste and texture to potatoes, but significantly less carbs. These turnip “potatoes” are rich in nutrients and make a great side for any egg dish.
I’m impressed with how close this recipe tastes to the real thing, while managing to have so few carbs. Also, it only takes 5 minutes to prep and cook! This bread is best served toasted with butter or sugar free spread.
This recipe tastes incredible and yields plenty of servings, making it great for meal prep. It is surprising that something this sweet and savory can possibly be low-carb and keto-friendly!
The recipe does take a fair amount of prep time, even though it uses store bought low-carb bread. Choosing to go the homemade route would add another 20-30 minutes to the prep time.
8 Egg-Free Keto Breakfast Ideas
It can be hard to find keto breakfast ideas that don’t include eggs. Here are some of the better options that are totally egg free breakfasts!
This is a great all-natural, low carb breakfast cereal that is compatible with both keto and paleo diets. There is minimal prep required as well. Simply mix the different seeds and nuts in a bowl and bake them in the oven for a few minutes.
Cinnamon Toast Crunch is a popular breakfast cereal, and this recipe has that same taste and crunch, but without any grains! It’s also high in protein, due to the almond flour and protein powder in the batter.
The classic millennial breakfast, avocado toast can be eaten on a keto diet so long as low-carb bread is used. The combination of smoked salmon and avocado makes for a breakfast full of healthy fats. While you can’t make these in advance, you can prep all the ingredients (except for the avocado) beforehand.
This is a perfect post-workout breakfast for those on a keto diet. There’s two ways to do this for meal preppers: make the batter once, then simply “cook” it in the microwave for 1 minute every morning, or bake the whole batch in the oven and reheat it every morning.
This granola recipe is great, either eaten by the handful or as a cereal with almond milk. If you want to use it as a cereal, make sure to break the granola into smaller chunks. You can make this on a Sunday and have enough cereal to last the week!
Here’s an overnight oats recipe that works with your keto diet. It’s also compatible with vegan and paleo diets. This recipe is for the generic keto-friendly oatmeal; you can add toppings such as blueberries, unsweetened chocolate chips, coconut shavings, and more!
These delicious bagels use almond flour to make a low-carb, keto-friendly bagel. They also are a richer source of protein than traditional bagels. I love these cinnamon bagels served toasted with unsalted butter!
Overnight oats are a great vegetarian breakfast option. This “Oats” recipe uses hemp hearts and chia seeds in place of grains, making it keto friendly as well! This is sure to keep you full until the afternoon.
This chia pudding is another great keto breakfast recipe that doesn’t involve eggs! Chia seeds are an excellent source of protein and fatty acids. You can prep larger batches and store in the fridge for up to 3 days.
Richmond Howard started Meal Prepify in 2019 and has helped over a million people learn how to meal prep, get better at meal planning, and create a kitchen they love to use. He’s an avid home chef and loves to bbq, grill out, and make awesome food for family and friends. He’s been featured on MSN, Renaissance Periodization, and Good Financial Cents.