Keto Breakfast Foods

The keto diet offers many healthy choices when it comes to the best keto breakfast foods. With the emphasis on high fat, medium protein and low carbohydrate there are many tasty keto breakfast options.

The obvious choice is a breakfast of bacon and eggs. Your grandparents probably enjoyed this breakfast frequently. Before the huge advertising push towards cereals, this was a long term favourite.

This traditional breakfast is both healthy and naturally keto friendly. Your grandparents generation seldom suffered from obesity, type 2 diabetes or chronic inflammation.

keto breakfast foods

Chronic Inflammation is the single most important driver behind many if not all the numerous diseases now suffered by an ever-increasing proportion of the population.

keto breakfast foods

If you’re a fan of bacon and eggs, go ahead. Make enough to feel satisfied. The keto diet is not about restricting calories.

However, take care to not push to boat out too far; the keto diet isn’t an all-you-can-eat buffet either. Eating any food, including keto friendly foods will cause weight gain if eaten in excess.

So, apart from Bacon and eggs, what else would count as super satisfying keto breakfast foods? How do you decide which foods to choose?

Make sure you choose high fat, nutritionally dense keto breakfast foods

keto breakfast foods

The first rule has to be always make sure that your food choices are high fat and nutritionally dense. Good keto breakfast foods will include such foods as:

    • Eggs – Anyway you like them. If fried use bacon fat, lard or butter to keep to healthy oils. Avoid seed oils like the plague.
    • Avocado

A serving size of half a medium avocado


      • 6g carbs
      • 12g fat
      • 1g protein
      • 130 calories.
      • Delicious as a side with almost any breakfast. Don’t be put off with the highish carb count. They are packed with healthy fiber which brings the net carb count down to a very low level. 
    • Cheese – hard cheeses are best. Add cheese to an omelet, sprinkle it over scrambled eggs or enjoy slices drizzled with olive oil and accompanied by a few olives. This will give you a super healthy Mediterranean style breakfast with almost zero preparation time.
    • Bacon – add small pieces to omelets or scrambled eggs. Wrap cheese or asparagus with bacon as a tasty breakfast that will set you up for the whole day
    • Taco Bowls – I love these. I use cauliflower rice as a base and then add any meat I feel like such as minced beef. Pile the cauliflower rice in the bowl, add the meat, add some grated cheese, a little chopped tomato with onion, some avocado slices. Get creative, this is a fantastic breakfast which you can make in dozens of different ways.
    • Olives

A serving size of 1oz/28g


    • 1.53g carbs
    • 3.2g fat
    • 0.26g protein
    • 33 calories

Asparagus Bacon Wraps

quick keto snacks

A serving size of 1 bundle

  • 0g carbs
  • 4g fat
  • 3g protein
  • 46 calories
  • 36 asparagus spears
  • 12 slices bacon
  • 1 tablespoon olive oil
  • Salt & Pepper to taste
  1. Preheat oven to 220C/425 F and line a baking sheet with parchment paper.
  2. Wrap bundles of 3 asparagus spears with a single slice of bacon. Place on prepared baking sheet.
  3. Drizzle with olive oil and sprinkle on salt and pepper to taste. Bake for 20-25 minutes until bacon is crispy


Bulletproof keto coffee

keto breakfast foods

If you’re really not into eating much at all in the mornings, then its certainly worth thinking about a super charged coffee to start your day.

The bulletproof coffee will help you stay feeling full for hours as well as giving you a cognitive and energy boost that will get you out of bed.

Many fans of this coffee find that they are super focused and relaxed for hours afterwards.

There are many ways of enjoying this coffee and for a list of recipes see here

keto breakfast foodsBenefits of bulletproof coffee:

  • Gives you a big energy kick that you’ll feel for hours
  • Improves cognitive function
  • Makes you more creative and focused
  • Decreases damaging inflammation in your body which leads to numerous health problems
  • Kills harmful gut bacteria, and balances healthy bacteria
  • keeps you full for hours

What if I don’t want breakfast at all?

There is absolutely no need to eat breakfast if you are the sort of person who can’t face food as soon as you wake up.

To read more about this see here

There is also a lot of evidence that missing breakfast can be very beneficial for your health. If you’re practicing intermittent fasting, skipping breakfast can be an easy way to do this.

The keto diet is an amazing, healthy and diverse diet which will help you to reach all your weight loss and health goals.

The diet will enable you to either skip breakfast altogether, or put together many amazingly tasty keto breakfast foods. These foods will set you up for the day and help you to say energized and focused all morning.

There is no reason to not enjoy a wide range of foods for breakfast while still staying within the rules of the keto diet

  1. I love getting up and making me an egg and bacon for my breakfast. I don’t listen to all that nonsense about how we shouldn’t eat eggs. My grandfather ate his egg every day and he was healthy as a log. Like you said I just make sure not to overdo it. Thanks for this post, I am going to try the asparagus with the bacon, never had it.

    1. Hi Melissa,

      Thanks for your comments.

      It seems like your grandfather knew a thing or two about healthy eating long before the rest of us. Many of our grandparents ate well with no processed foods, seed oils or excess carbs.

      It’s no surprise that they were much less obese and rarely suffered from heart disease or type two diabetes.

      Best wishes,


  2. I have noticed the Keto diet coming up a lot in my researches.

    I have tried diets in the past and haven’t had much success, but the keto diet is different and I hear a lot of positives been said.

    It does fit in with my eating habits such as missing breakfast and doesn’t seem to be too restrictive which is a good thing.

    Thank you for sharing

    1. Hi Mick,

      Thanks for taking the time to leave a comment.

      The keto diet is an amazing and super fast way of reaching your weight loss and health goals.

      Far from restrictive, it allows for a very wide range of foods and is completely nutritionally complete when done properly.

      Take some time to read through the articles here which will help you on your keto journey.

      Best wishes,


  3. I know a YouTuber who follows a Keto diet very strictly. It’s amazing to knwo the benefits of the Keto diet and like you said as long as the portion sizes are controlled, which I think is the most difficult part since you are not having any carbs. I personally feel if I eat carbs then I want to eat more carbs. So the cycle keep on repeating until I say NO to myself. LOL. Would you recommend anything for that?
    Thank you

    1. Hi Habib,

      Thanks for your comment.

      I am exactly the same if I overdo the carbs. Guaranteed to make me feel super hungry a few hours later!

      This is due to fluctuations in blood/glucose levels. The only way to avoid rebound hunger is to walk away from the carbs.

      Not always easy I know, but try to remember how you feel after you’ve carbed up, you could also end up feeling sleepy or thirsty as well as feeling hungry.

      Best wishes,


  4. Thank you so much for this highly informative article, Judy! i am currently trying to eat better, and I’ve heard wonderful things about the Keto diet (I love bacon and eggs! Haha). I love the fact that I can eat tasty and fulfilling foods, while still taking supreme care of myself (diabetes and heart disease run in my family, and I’m trying my hardest to not have either one of those problems). I have saved your site and will share it with my friends and family. God bless you!

    1. Hi C.N.

      Thanks for taking the time to comment.

      I’m pleased that you enjoyed the article and you’re not considering the keto diet.

      If you’re a fan of bacon and eggs you’re going to enjoy this way of eating, plus of course there are many other healthy options for meals.

      The keto diet is an amazing way of reaching all your weight loss and health goals.

      Best wishes,


  5. I have tried a number of diets but haven’t tried Keto yet. Your article has made me think of perhaps just starting with Keto breakfast meals and then cutting back on carbs throughout the day gradually.
    Obesity and type 2 diabetes runs through my family and it is high time I cut back on Carbs.

    1. Hi Ekufaa,

      Thanks for your comments.

      Your plan to gradually cut back on your carbs before going full on keto sounds good to me. Personally I jumped right in when starting, but I’ve heard from a lot of people who have used the gradual method that you’re thinking of.

      If type 2 diabetes and obesity is already an issue in your family, this diet will not only help you to lose weight but will reverse your type 2 diabetes.

      Best wishes,


  6. Hi Judy,

    This is a very important article. Since lockdown, my eating habits and I know many other people’s have gone down the drain. I am stuck at home all the time so we just kept raiding the fridge and eating rubbish, and then it’s hard to get out of that vicious cycle, especially at breakfast time.

    I need to start eating nutritious, healthy foods like you say for breakfast. I am going to try some of your recommendations, especially asparagus bacon wraps. I will let you know what I think of them and if I get addicted 🙂

    Thank you for sharing and keep up the amazing work.

    All the best,


    1. Hi Tom,

      Thanks for your comments, and for the kind words too.

      I know the feeling about the lockdown diet, I don’t think too many of us completely dodged the temptation to eat badly!

      Read through the articles here and you’ll see that the keto diet will offer you a very wide range of healthy and tasty meals that will have you back on track in no time.

      Let me know what you think about the asparagus bacon wraps, I love them too!

      Best wishes,


  7. Hi Judy,

    thank you for this article.I remember keeping keto diet a few years ago. It was a great way to lose weight. It is a hard diet to keep for me as I love fruits and vegetables and I am not a meat lover.
    In my case, what products do you recommend? I want to start a keto diet but still keep some fruits on my diet and have less meat.

    Thank you.

    1. Hi Yoana,

      Thanks for taking the time to comment.

      I’m pleased you tried the keto diet and had success with it too. The keto diet can be adapted for vegetarians. With some careful planning you can enjoy all the keto benefits without eating meat.

      For more information see vegetarian keto diet

      Best wishes,


Your email address will not be published. Required fields are marked *

We Are Social

Your free keto diet plan
We'll send you a 28 day ketogenic diet meal plan ebook completely for free.