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Eggs are a go-to breakfast food for lots of people, but when you’re practicing a keto or low-carb diet, it can seem like one of the only things on the menu. If you need a break from the Incredible, Edible Egg, let us help.
We love us a tasty breakfast, and we’ve poured through thousands of recipes over the years in search of good eats. Along the way, we’ve found quite a few good keto breakfast (no eggs) recipes, and we’d love to share them. Keep reading to see our list of awesome low-carb breakfast options that are completely free of eggs.
Enjoy a Keto Breakfast Without Eggs
We know that you don’t want to live in a world without eggs, but we also know that practicing a ketogenic diet often means overindulging in this low-carb, high-protein pantry staple.
To help add some variation to your diet, we offer this list of keto breakfast recipes that require absolutely no eggs. These are some of our favorite breakfast ideas, and we’re sure you’ll like them too.
1. Keto Diet Peanut Butter N’Oatmeal
Just because you’re practicing a keto diet doesn’t mean you have to give up the most beloved of breakfast foods. Oatmeal is a morning meal eaten around the world, but our version offers all the warm, gooey goodness without the carb overload.
1/2 cup shelled hemp seeds
1 tablespoon chia seeds
1 tablespoon flax seeds
1 cup unsweetened almond milk
1 teaspoon cinnamon
1 tablespoon coconut flakes
1 tablespoon no-sugar-added peanut butter or almond butter
1 scoop keto-friendly protein powder
- Heat all ingredients in a saucepan over medium heat.
- When the oatmeal starts to bubble, reduce the heat.
- Continue stirring until the oatmeal is as thick as you’d like it.
- Serve immediately with any desired keto-friendly toppings, such as fresh berries or low-carb chocolate chips.
2. Strawberry Keto Breakfast Shake
When you don’t have lots of time to eat in the morning, you need low-carb breakfast ideas that can be made as quickly as you move. We love this keto breakfast shake because you can portion out and prepare the healthy drink in just a couple of minutes, and you can take it with you as you fly out the front door.
2/3 cups frozen banana slices
2 cups frozen strawberries
1 cup Greek yogurt (or other low-carb, full-fat yogurt)
1 tablespoon honey
2 large ice cubes
- Blend all ingredients until you’ve achieved a smooth, thick consistency.
- If you need more sweetness, you can add more honey or your favorite keto-friendly sweetener.
3. Low-Carb Deconstructed Cinnamon Rolls
This keto breakfast recipe is such to be a favorite among those who love starting their mornings with something sweet. We like that you can prepare it the night before and it really does taste like a cinnamon bun, without all those messy carbs.
1 cup cottage cheese
2 teaspoons granulated sugar substitute
1/2 teaspoon ground cinnamon
1/4 cup chopped pecans
- Combine cottage cheese and sugar substitute until thoroughly combined.
- Sprinkle with ground cinnamon and chopped pecans.
4. Eggless Keto Breakfast English Muffins
When you’re craving something crunchy, you can’t go wrong with these delicious keto English muffins. They don’t take too long to prepare, and you can top them with butter or cream cheese for a little bit of richness. As an added bonus, they’re also safe for those who follow a vegan diet.
4 tablespoons flax meal
8 tablespoons water
2 tablespoons olive oil
3 teaspoons coconut flour
4 tablespoons blanched almond flour
2 teaspoons psyllium powder
1 teaspoon baking powder
1/8 teaspoon sea salt
- Prepare “flax eggs” by combining the flax meal and water. Set aside.
- In a separate bowl, combine the olive oil, coconut flour, almond flour, psyllium powder, baking powder, and salt.
- Thoroughly stir the “flax eggs” into the flour mixture, and then microwave for one minute.
- Wait a few seconds, and then microwave for 30 seconds. Repeat until the liquid has absorbed and the mixture is firm, usually two to three minutes.
- Remove the muffin from the bowl using a spatula, and then slice in half.
- Toast and butter, if you’d like, and serve immediately.
5. Perfect Keto Breakfast Bars
Want a low-carb breakfast that you can prepare days in advance? These keto-friendly bars are one of those easy breakfast recipes that can hold you over for a whole week. Keep your prepared bars in the fridge, and you can grab one as you head out to start your day.
1.5 cups coconut flakes
1.5 cups walnuts
2 bananas, sliced
1/2 teaspoon salt
1 teaspoon vanilla extract
1/4 cup no-sugar-added strawberry jam
- Preheat the oven to 350°F, and prepare a loaf pan with parchment paper.
- Add 1 cup each of walnuts and coconut flakes to a food processor and blend until finely chopped.
- Add the sliced bananas, salt, and vanilla extract, and continue blending until you achieve a smooth mixture.
- Scoop the mixture into the loaf pan and smooth with a spatula, and then bake for 25 minutes.
- Remove the pan from the oven and allow to cool for five minutes.
- Spread the strawberry jam over the baked mixture, and then sprinkle with the remaining coconut and walnuts.
- Return to the oven and bake for an additional 10 minutes.
- Remove the pan from the oven and allow to cool completely.
- Cut the baked mixture into bars; enjoy immediately or store in an airtight container in the fridge for up to one week.
6. Faux Low-Carb Grits
A staple of Southern eating, grits are mighty delicious, but they’re also high in carbs. For this keto breakfast idea, we switch out the starchy grits for low-carb riced cauliflower. We know what you’re thinking — this will never work! But don’t underestimate the power of heavy cream, butter, and cheese; they’ll easily have you believing this is the real thing.
2 cups riced cauliflower
1/4 cup shelled hemp seeds
1 cup unsweetened milk
1/4 cup heavy cream
1/4 teaspoon garlic powder
2 ounces shredded cheddar cheese
2 tablespoons butter
- Melt the butter in a skillet over medium heat.
- Add riced cauliflower and shelled hemp seeds to skillet and saute for two minutes.
- Add the unsweetened milk, heavy cream, salt, pepper, and garlic powder, and stir well.
- Continue cooking until the cauliflower is tender and the mixture has thickened (add milk as needed to prevent burning).
- Remove the mixture from heat and stir in the cheddar cheese.
7. Toasted Cinnamon Cereal
When you’re sticking to a low-carb keto diet, you typically have to say goodbye to cereal. Well, we’re happy to let you know that you can say hello again. One of the best keto breakfast ideas we’ve seen, this cereal recipe eliminates carbs by replacing starches with a mix of low-carb flours and yummy cinnamon.
1/2 cup shelled hemp seeds
1/2 cup milled flax seeds
2 tablespoons ground cinnamon
1 tablespoon coconut oil
1/2 cup apple juice
- Preheat the oven to 300°F, and prepare a cookie sheet with parchment paper.
- Use a food processor to blend hemp seeds, flax seeds, and cinnamon to a fine consistency.
- Add the coconut oil and apple juice, and continue blending until you achieve a smooth consistency.
- Scoop the mixture onto the cookie sheet and spread with a spatula until 1/16-inches thick, about the thickness of a quarter.
- Bake for 15 minutes, and then lower the heat to 250°F and bake for an additional 10 minutes.
- Turn off the oven, and remove the baked mixture.
- Using a pizza cutter, carefully cut the baked mixture into 1-inch squares
- Return the baked mixture to the oven and leave for an hour, or until the pieces are dried out and crisp.
- Eat as is or serve with your favorite low-carb milk.
8. Low-Carb, No-Egg Bagels
When you make these delicious low-carb bagels, you can say you’ve got one keto breakfast (no eggs) coming right up! They do take a little time to prepare, but you can also make them ahead of time and warm them when you’re ready to eat.
1/4 cup unflavored whey protein isolate
1/3 cup almond flour
1/3 cup lupin flour
1/4 teaspoon salt
1 teaspoon xanthan gum
1/4 teaspoon baking soda
1 teaspoon baking powder
1 cup unsweetened almond milk
- Preheat oven to 350°F, and prepare a cookie sheet with parchment paper.
- Heat milk in a saucepan over medium heat. Set aside when hot, but not boiling.
- Combine whey protein isolate, almond flour, lupin flour, salt, xantham powder, baking soda, and baking powder in a mixing bowl.
- Add hot milk to the flour mixture and mix well to form a loose dough.
- Add the dough to a piping bag and cut a 3-centimeter opening at the end.
- Pipe the dough onto the cookie sheet in bagel-sized circles.
- Bake the dough for 20 minutes, or until golden brown. Turn off the oven, and let the bagels rest for five minutes.
- Remove bagels from the oven and allow to cool before serving. Top with butter or cream cheese, or serve plain.
Can I have a high-protein keto breakfast without eggs?
You can absolutely enjoy a high-protein keto breakfast, without the need for eggs. Meats like steak and breakfast sausage are obvious alternatives, but you can also turn to cheese and nuts to up your protein intake.
One the best things about the latter is that you can sneak them into lots of meals. For example, you can mix a spoonful of peanut or almond butter into your N’oatmeal, add some to your smoothie, or slather it on low-carb cereal bits.
Is there a keto-friendly substitute for eggs?
You can’t fry them up like traditional eggs, but you can use “flax eggs” in a variety of other keto breakfast ideas.
Made from water and ground flax seeds, “flax eggs” can offer the gooey constituency that some low-carb breakfast recipes, like pancakes and bagels, need.
Is it possible to eat too many eggs on a keto diet?
We get it: You’re tired of eggs! But as far as whether it’s possible to eat too many, the answer falls squarely on “maybe”. Eggs are high in cholesterol, so if you’re having issues keeping your LDL in check, you’ll want to limit your egg intake to three or fewer per day.
Outside of that, over-consumption of any food can lead to tummy troubles like bloating and vomiting. It’s always best to vary your diet to ensure proper nutrient intake and to keep from getting bored.
Finding keto breakfast recipes that you’ll want to make over and over again isn’t always easy, especially when you’re tired of particular ingredients that always seem to pop up.
We don’t blame you for craving a keto breakfast without eggs, and we hope you found some recipes above that you’ll work into your regular cooking repertoire.
If you’re new to the keto diet or struggling to plan menus, let us help. We’ve got a great one week keto meal plan guide that’s full of expert advice and varied breakfast, lunch, and dinner ideas.