15 Keto Breakfast Ideas (Including No-Egg Options)
Eggs are easy, but not the only answer. Half of these contain none.
Short answer: Greek yogurt with berries, chia pudding, smoked salmon with cream cheese, cottage cheese with nuts, or last night’s leftovers.
With eggs
| Breakfast | Net carbs (approx.) |
|---|---|
| Scrambled eggs in butter with half an avocado | 2 g |
| Spinach and feta omelette | 2 g |
| Bacon and fried eggs | 1 g |
| Egg muffins with peppers and cheese (make-ahead) | 2 g per two |
| Shakshuka with passata | 9 g |
| Eggs baked in avocado halves | 2 g |
| Mushroom and cheddar frittata | 3 g |
No eggs
| Breakfast | Net carbs (approx.) |
|---|---|
| Greek yogurt, raspberries and pumpkin seeds | 7 g |
| Chia pudding with coconut milk | 6 g |
| Smoked salmon, cream cheese, cucumber "crackers" | 3 g |
| Leftover dinner — sausage and cabbage | 4 g |
| Cottage cheese with walnuts and cinnamon | 5 g |
| "Noatmeal": hemp hearts, flax and coconut milk | 3 g |
| Bulletproof-style coffee with a protein side | 1 g |
| Sardines on lettuce with olive oil and lemon | 1 g |
Notes
- Black coffee with butter or MCT oil adds energy but no protein. Pair it with a protein food, or treat it as a fast-breaker rather than breakfast.
- Make-ahead: a tray of 12 egg muffins keeps four days in the fridge.
- Recipes: cream cheese pancakes, chaffles, shakshuka, chia pudding, hot "noatmeal", granola and bulletproof-style coffee.
- Lunch next: see keto lunch ideas for packable and no-cook options.
- Skipping breakfast is fine if you are not hungry — see intermittent fasting and keto.
Frequently asked questions
What can I eat for keto breakfast without eggs?
Greek yogurt with berries, chia pudding, smoked salmon with cream cheese, cottage cheese with nuts, or last night’s leftovers.
Is bulletproof coffee a good keto breakfast?
It is low in carbs but has no protein. It works as a bridge to lunch but is not a complete meal.
This guide is general information for healthy adults, not medical advice. See our medical disclaimer.