This question seems to come up a lot among people who are new to keto. What do you eat for breakfast if you don’t like eggs, or you’re just sick of eggs, or you’re allergic to eggs? There are plenty of things you can eat for breakfast that don’t include eggs. But first, I’d like to address a few points:

  1. Eggs are considered a classic keto food, but you don’t “have” to eat eggs if you don’t want to. You don’t have to eat anything you don’t like or that doesn’t work with your body. Eggs are also a common cause of gastrointestinal distress, so if you’re having digestive issues on keto, you might want to omit them from your diet for a while and see if that helps. I love eggs, but I don’t eat them for breakfast very often just because I usually feel better if I start the day with a green smoothie.
  2. You don’t have to eat “breakfast foods” just because it’s morning. Eat whatever you want, as long as it’s healthy and keto friendly. Eat leftovers. Eat a big salad with some salmon and avocado. Have some ground beef veggie hash. Eat whatever sounds good to you.
  3. You don’t always have to eat breakfast. If you’re not hungry, don’t eat. A lot of people choose to fast until lunch, or just have coffee with a form of fat (like MCT oil or coconut oil). Just make sure to drink lots of water, as always.

Easy keto breakfast ideas

  • As I mentioned, I have a keto green smoothie for breakfast most of the time. This allows me to make sure I’m starting the day off with lots of healthy greens.
  • If I want something different, I’ll usually eat coconut yogurt with berries (berries are fine once you’re fat adapted). If you eat dairy, you can do whole-fat Greek yogurt. When buying yogurt, always read ingredients and watch for added sugars or other additives.
  • Make bacon and serve it with some avocado.
  • Scramble up some breakfast sausage with some bell pepper and spinach.

A note about processed keto breakfast foods

A final note: Some people recommend eating processed, packaged foods like low-carb bagels or waffles for breakfast. I do not recommend this. A lot of these products are made with corn starch, wheat flour, wheat gluten, and corn flour. These are not actually keto-friendly or healthy foods, even if they are labeled “low carb.” The carb count on these products may even be inaccurate.

To truly get the benefits of a keto diet — especially if you’re trying to lose weight — I recommend avoiding any products made with wheat, gluten, and corn. Gluten is the biggest source of chronic systemic inflammation, which is associated with age-related disease and can cause numerous health problems. Inflammation can also throw your thyroid out of whack, and if your thyroid isn’t functioning properly, it can lead to all sorts of issues — including a sluggish metabolism, depression, memory problems, thinning hair, muscle pain — the list goes on and on.

The good news is, there are plenty of alternatives to these traditional grain-based foods. You can make pancakes with coconut flour, almond flour, or flax meal. This takes a bit more work but if you’re having a hard time giving up bread-like products, it’s worth trying these healthier options.