6 Dietitian-Approved Keto Breakfasts

Full disclosure: Keto is not my thing. In all the years I’ve been in the business of helping people eat healthier, I’ve found balance to be the best foundation for a nutritious, sustainable way of eating. Yes, carbs and all.

But look, I don’t live under a rock. Keto is everywhere—and some people are truly loving the lifestyle. Thing is, I see so many keto peeps forego veggies and fall short on fiber, a nutrient we know is essential for fueling our beneficial gut bacteria—and supporting our overall health. So, if you want to give the high-fat, extremely-low-carb diet a try, I’m here to help you do it as healthily as possible.

My nutrition pro pals and I rounded up six good-for-you keto breakfasts—complete with plants, proteins, and plenty of healthy fats—so you can start your keto days the nutritious way.

1. No-Flour Protein Pancakes

Traditional pancakes may be impossible on a keto diet, but keto-friendly alternatives do exist. You just have to get creative! I recently whipped up these low-carb, higher-protein pancakes—and they’ve quickly become a staple.

Ingredients

• ½ cup cottage or ricotta cheese
• 2 eggs
• 1 Tbsp chia seeds
• sprinkle of cinnamon
• chopped nuts, if desired

Instructions

1. Combine the cheese, eggs, chia seeds, and cinnamon.
2. Add in chopped nuts, if desired.
3. Cook pancakes on a heated, buttered non-stick pan, flipping when lightly browned.

If you need a little natural sweetness (without overdoing the sugar), warm and blend a few berries to use as ‘syrup.’

Related: 5 Fruits You Can Actually Have On Keto

Since five of the six grams of carbs in a tablespoon of chia seeds come from fiber, not only do these cakes keep carbs low, but help keep your digestive system moving, too.

2. Pepper Breakfast Sandwiches

Swap bread for veggies like bell peppers or lettuce, and you can still enjoy your favorite handheld breakfast while keeping carbs low on keto.

You’ll also score extra crunch and nutrition! A bell pepper, for example, is loaded with fiber and vitamin C—for just six grams of carbs.

Once you’ve picked out your veggie vessel, fill it with whatever you like. A few recommendations from Maggie Michalczyk, R.D., Chicago-based dietitian:

• Deli meat, lettuce, tomato, and avocado
• Eggs, smoked salmon, and greens
• Taco-seasoned chicken, ground beef, or ground turkey

3. Keto Cauliflower ‘Hummus’

If you’re craving something creamy, this keto-friendly hummus re-make—created by Ashley Koff, R.D. CEO of The Better Nutrition Program—gets the job done. Starring hemp, it provides protein, omega-3 fatty acids, and fiber—without the carbs in traditional hummus.

Ingredients

• 2 cups frozen cauliflower
• 2 Tbsp olive oil
• 1/3 cup hemp seeds
• 1 clove of garlic, chopped
• 2 Tbsp lemon juice
• 1/3 cup tahini
• Sea salt, to taste

Instructions

1. Preheat oven to 400 degrees.
2. Toss cauliflower, half the olive oil, and garlic, and spread across a large pan.
3. Roast for 30 minutes, stirring a few times to brown evenly.
4. Remove and let cool.
5. While the cauliflower cools, combine the remaining olive oil, hemp seeds, lemon juice, tahini, and sea salt in a food processor.
6. Add cauliflower and blend until smooth.
7. Store in a mason jar and refrigerate.

Koff recommends spreading the cauli hummus on cucumbers for a fun-to-eat morning meal.

4. Seedy Coconut Clusters

Made with pumpkin seeds, sunflower seeds, chia seeds, and coconut, these seedy bites provide a mouthful of healthy fats, protein, and fiber.

Related: 6 Reasons Why You’re Not Seeing Results On Keto

Yes, they do get some extra sweetness from a touch of honey, but fear not: “With just two tablespoons of honey for 12 clusters, the amount per cluster is negligible,” says dietitian Judy Barbe, R.D., author of Your 6-Week Guide to LiveBest.

Ingredients

• 2 Tbsp honey
• ¼ tsp sea salt
• ¼ tsp water
• 1 cup unsweetened, shredded coconut
• ¼ cup raw pumpkin seeds
• 1/3 cup raw sunflower seeds
• 2 Tbsp chia seeds

Instructions

1. Heat the oven to 325 degrees.
2. Combine all ingredients in a bowl and mix well.
3. Divide mixture into 10 cluster and spoon onto a parchment paper-lined baking sheet.
4. Bake for 13 to 20 minutes, or until coconut is lightly browned.
5. Remove from the oven and cool on a rack for 10 minutes.

Barbe likes to grab a few clusters as she heads out the door, or stir them into cottage cheese.

5. Make-Ahead Kale & Feta Frittata

Incorporating nutritious leafy greens is key for a healthy keto diet—and this frittata makes it easy!

Dietitian and host of the This Unmillennial Life podcast, Regan Jones, R.D., loves serving this frittata for friends and family, or prepping it for a week’s-worth of lunches when life gets busy.

Ingredients

• 8 eggs, lightly beaten
• 3 cups fresh baby kale or spinach
• 4 oz crumbled feta
• 2 Tbsp heavy cream
• 1- ½ tsp dried dill
• ½ tsp kosher salt
• 1 tsp butter

Instructions

1. Preheat the oven to 350 degrees.
2. Combine all ingredients except the butter in a large bowl.
3. Melt butter in a small oven-friendly skillet over medium heat.
4. Add frittata mixture to skillet.
5. Cook on the stove-top for five minutes.
6. Bake in the oven for 30 to 40 minutes, until set.

6. Green Eggs, No Pan

Don’t feel like firing up the stove? This keto-friendly egg recipe from Lisa Andrews, M.Ed., R.D., L.D., owner of Sound Bites Nutrition, comes together quick in the microwave.

The easy meal provides protein, fiber, potassium, lutein, vitamin C, and calcium, so it’s a great way to jump-start the day.

Ingredients

• 1 egg
• 1 tsp water
• 1 cup fresh spinach
• 1 tsp shredded cheddar cheese
• Chopped onions, peppers, mushrooms and/or tomatoes, as desired
• Non-stick cooking spray

Instructions

1. Spray the inside of a small, glass cereal bowl with non-stick spray.
2. Add egg and water to the bowl and scramble. Stir in any desired chopped veggies.
3. Place fresh spinach over the egg mixture and microwave for one minute.
4. Remove bowl from the microwave and sprinkle cheese on top.
5. Microwave again for 20 to 30 seconds, until the cheese is melted.

Of course, this one works on the stove-top, too!

Bonnie Taub-Dix, R.D.N., C.D.N., is an award-winning author, spokesperson, speaker, consultant, and owner of BTD Nutrition Consultants, LLC. She has been featured on TV, radio, and print, as well as in digital media, including Everyday Health, Better Homes & Gardens, Women’s Health, and U.S. News & World Report. She is a recipient of The Academy of Nutrition and Dietetics’ Media Excellence Award and author of Read It Before You Eat It: Taking You From Label To Table.

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