Keto Breakfast Recipes: Enjoy Delicious Meals Under 300 Calories

keto breakfast under 300 calories


Breakfast is a crucial part of the day, and it can be hard to find recipes that fit into a keto diet. The good news is that there are plenty of keto breakfast options that are under 300 calories. Whether you’re just starting out on your keto journey or you’re a seasoned veteran, these breakfast recipes can help you stay on track with your diet.

In this article, I’ll be discussing some of the best keto breakfast recipes that are under 300 calories:

What is a Keto Diet?

Have you ever heard of the keto diet? For those who are unfamiliar, it’s a low-carbohydrate, high-fat eating plan that has gained popularity in recent years. The idea behind it is to put your body into a state of “ketosis,” which means that your body is burning fat instead of carbohydrates for energy.

The keto diet can be effective for weight loss, but before you jump in, it’s important to understand what you’re getting yourself into. Here’s an overview of the guidelines and benefits associated with the keto diet.

The keto diet has four main components:

  1. Eating predominantly fatty foods, such as avocados, nuts and seeds
  2. Limiting carbohydrate intake to fewer than 10% of total calories consumed
  3. Eating moderate amounts of protein each day
  4. Consuming an adequate amount of water each day

The benefits associated with the keto diet include improved mental clarity and focus, increased energy levels throughout the day and reduced cravings for unhealthy foods. Additionally, some studies suggest that it may help lower cholesterol levels and reduce risk factors for chronic diseases such as diabetes and cardiovascular disease. It can also be useful for athletes looking to maximize their performance in endurance sports such as running or cycling.

However, there are potential negative side effects associated with following a strict low-carb diet, so if you’re considering trying out the keto lifestyle it’s important to consult with your physician first before starting any new health plan!

Benefits of a Keto Diet

One of the primary benefits of a ketogenic diet is its ability to promote weight loss. By reducing carbohydrates and increasing fats in your meals, your body enters a metabolic state known as ketosis which burns fat more efficiently and has been noted to help improve metabolic function. With the help of nutrient-rich foods like avocado, eggs, fatty fish, and high-quality oils combined with an active lifestyle, many people switch over to the keto diet for beneficial weight loss results.

In addition to its weight-loss benefits, a ketogenic diet also promotes improved overall health by reducing blood sugar levels and improving heart health factors such as HDL cholesterol. Eating meals that are healthy and low in carbs can also reduce inflammation in the gut that can improve digestion. Additionally, a Keto Diet is known to have potential benefits for brain health since it’s rich in healthy fats that can increase cognitive function and provide essential nutrition to the body’s most important organ.

Keto Breakfast Ideas Under 300 Calories

If you’re looking for a light, nutritious meal to start your day, look no further. I have the perfect solution: a keto breakfast under 300 calories. Eating a low-calorie breakfast can be a great way to kick-start your day without blowing your calorie budget.

Here are some of my favorite keto breakfast recipes that come in at less than 300 calories per serving:

Keto Egg Muffins

Keto egg muffins are an excellent breakfast choice that’s both low-carb and high in protein. These easy-to-prepare muffins take only a few minutes to prepare and then bake in the oven or microwave. What’s more, they can be tailored to your tastes with different ingredients so you never have to have the same breakfast twice.

Here’s how to create delicious and healthy keto egg muffins that are under 300 calories each:

  1. Gather your ingredients: You will need four large eggs, two tablespoons of grated cheddar cheese, one tablespoon of chopped chives, one tablespoon of olive oil, salt and pepper to taste. To make the muffins extra flavorful, you can also add some other diced vegetables such as bell peppers or mushrooms. Other keto friendly options include crumbled bacon bits or a sprinkle of herbs such as parsley or sage.
  2. Mix it all together: Crack your four eggs into a bowl and whisk them together until they’re completely blended. Add the cheese and chives (and any other diced vegetables you’d like) and mix them together as well. Then add the olive oil, salt, and pepper; use a fork here to get everything evenly incorporated.
  3. Preheat oven & bake: Preheat your oven (or microwave) to 375 degrees Fahrenheit (190 Celsius). Grease four separate compartments in a muffin tray with cooking spray or olive oil before pouring equal amounts of your mixture into each compartment about two-thirds full. Bake for 12 minutes for traditional ovens and 5–6 minutes for microwaves (your egg muffins should rise slightly when ready). Serve warm with a sprinkle of fresh herbs on top if desired.

Keto Avocado Toast

Avocado toast is one of the most popular dishes for those on a keto diet. Not only is it delicious, but it’s also incredibly easy to make. For just one serving, you’ll need:

  • One ripe avocado
  • 1/4 cup of crumbled feta cheese
  • 1/4 teaspoon of garlic powder
  • 1 teaspoon of olive oil
  • 2 slices of whole grain bread (or a keto-friendly alternative)
  • Some salt and black pepper to taste

To make this dish, simply mash the avocado in a bowl and mix in the feta cheese and garlic powder until creamy and combined. Spread the mixture over each slice of bread before topping with olive oil, black pepper and some sea salt or smoked salts if desired. Then cut each slice into triangles and enjoy your quick yet delicious keto-approved avocado toast breakfast able that clocks in at just under 300 calories!

Keto Breakfast Bowl

A Keto breakfast bowl is a great way to start your day on the right foot with a healthy, low-carb meal. Starting the day off with a nutrient-rich bowl filled with high-fat, low-carb ingredients can have you feeling energized and alert all morning. Plus, these recipes are simple to make and won’t break your caloric bank either–all of them coming in at under 300 calories.

Some great items to use in a Keto breakfast bowl are:

  • Eggs
  • Avocado slices
  • Green bell peppers
  • Cherry tomato slices (or any small tomatoes)
  • Bacon bits/crumbled bacon
  • Shredded cheese
  • Chopped sausage/ground beef
  • Mushrooms
  • Spinach

You can also add some flavor and crunchy texture to your bowl with some crushed walnuts, chopped nuts or sunflower seeds. Top your bowl off with your favorite hot sauce for an extra kick! You can also get creative and try various combinations like eggs topped with bacon, mushrooms, spinach and shredded cheese or try combining ground beef with avocado slices, green bell peppers and cherry tomatoes. No matter what combination you choose you’re sure to have satisfying meal that will fill you up until lunchtime rolls around.


If you’re looking for delicious and keto-friendly breakfast recipes that are under 300 calories, you’re in the right place. I’m James Lewis, an expert in keto and cooking, and I’m here to share with you some of my favorite breakfast recipes that are both tasty and won’t break your daily calorie limit. So, here we go!

Keto Egg Muffins Recipe

Do you need an easy and tasty breakfast that won’t blow your keto diet? I’m sharing one of my favorite recipes for keto egg muffins. This dish is full of flavor and protein to power you through the morning. Plus, it contains less than 300 calories per plate – so it’s perfect for anyone trying to stay within their calories range.


  • 8 large eggs
  • 1/4 cup diced onions
  • 1/4 cup diced bell peppers (or any other vegetables you like)
  • 3 tablespoons cream cheese
  • 2 tablespoons shredded cheese (I prefer cheddar, but you can use whatever you like)
  • 1 teaspoon Italian seasoning blend
  • Salt and pepper, to taste


  1. Preheat oven to 350°F (175°C). Grease a muffin tin with cooking spray or butter.
  2. In a large bowl, beat eggs until frothy.
  3. Add onions, bell peppers, cream cheese, shredded cheese, Italian seasoning blend, salt, and pepper; mix well.
  4. Divide mixture into the muffin tin cavities and bake for 25 minutes or until puffy and golden brown on top.
  5. Let cool for 5 minutes before serving warm with fresh fruit or a side of bacon as desired! Enjoy!

Keto Avocado Toast Recipe

This Keto Avocado Toast is a tasty breakfast that can fit into any Keto diet while still staying under 300 calories. Featuring light rye toast, egg, avocado and cheese, this has everything you need to get a good start to your day. For those of you following the keto diet, this recipe will give you exactly what you’re looking for.


  • 2 slices Light Rye Toast
  • 1 ripe large avocado
  • Juice of ½ lemon or lime
  • Salt & Pepper to taste
  • 1 boiled egg
  • 30 grams feta cheese or shredded Mexican blend cheese


  1. Preheat oven to 350°F (175°C). Place two pieces of light rye toast on a baking sheet lined with parchment paper; Bake for 5 minutes until lightly toasted. Set aside.
  2. Cut the avocado in half lengthwise and scoop out the flesh from both; Mash in a bowl with the lemon juice, salt & pepper and set aside.
  3. Slice boiled egg into four pieces and place one piece on each piece of rye toast; Layer mashed avocado mixture over top followed by crumbled feta cheese or low fat shredded Mexican blend cheese; Bake in preheated oven for 10-15 minutes until melted and lightly browned. Serve warm & enjoy!

Keto Breakfast Bowl Recipe

Kickstart your day with this healthy and nutritious Keto breakfast bowl! This simple and delicious recipe contains protein-packed eggs, bacon, cheese and a homemade avocado lime crema. The perfect way to start your day right!


  • 4 large eggs
  • 4 strips bacon
  • 2 ounces grated cheddar cheese
  • Avocado Lime Crema (see below)


  1. Preheat oven to 350 degrees F. Spray a ramekin dish or small oven-safe skillet with nonstick cooking spray and set aside.
  2. In a medium skillet, cook the bacon over medium heat until crispy on both sides. Remove from heat and set aside.
  3. In the prepared dish or skillet, crack the eggs and add salt and pepper to taste. Sprinkle cheddar cheese on top of the eggs then top with cooked bacon pieces. Place in preheated oven for 15 minutes or until egg whites are firm and yolks are still soft for an over easy look.
  4. Serve hot with Avocado Lime Crema (see below). Enjoy!

Avocado Lime Crema:


  • 1/2 ripe avocado
  • 2 tablespoons sour cream
  • Juice of 1/2 lime
  • Salt & pepper to taste

Instructions: Place all ingredients in blender or food processor until smooth paste is formed adding salt & pepper to taste if desired; serve on top of Keto breakfast bowls as desired.


In conclusion, when trying to find a keto breakfast under 300 calories, there are a lot of options that can help you stay healthy, satiated, and on track with your keto diet. From quiche to smoothies, there are lots of tasty and nutritious options to choose from. You can customize a breakfast plan for yourself based on your own unique tastes and preferences. Eating a keto breakfast under 300 calories can help you meet your health and weight goals.

Some options include:

  • Quiche
  • Smoothies
  • Omelets
  • Yogurt
  • Avocado Toast
  • Fruit Salad

Summary of Benefits of Keto Diet

As someone who has been following the keto diet for several years, I want to share some of its benefits with you. Consuming a keto breakfast under 300 calories can help you lose weight and increase your energy levels. The dietary changes associated with the ketogenic lifestyle also have significant health advantages that can improve physical performance, reduce inflammation, and stabilize blood sugar.

Following a strict ketogenic diet requires disciplined adherence to eating healthy foods that are high in fat and low in carbohydrates. A typical keto breakfast under 300 calories usually consists of an egg dish such as omelets, frittatas, or scrambles; nut-butters on healthy bread or crackers; or even lower-carb vegetable smoothies like spinach-kale shakes. Eating higher fat items such as avocados (which have 60% fat) can help you feel fuller longer which is another beneficial aspect of the diet.

In addition to these dietary advantages, the lifestyle associated with this kind of eating can also provide more mental clarity and improved sleep patterns since it trains your body to not rely on carbs for energy throughout the day. This is because when complete meals are eaten earlier in the day, it helps to regulate cortisol secretion which helps you feel more alert during the later parts of your day.

Adapting to a healthy lifestyle that involves low-carb eating habits can be difficult at first but sustaining it over time may personally increase your quality of life due to its range of health benefits related to weight loss, increased physical performance and mental focus – all of which stem from consuming a properly balanced ketogenic meal less than 300 calories!

Tips for Successful Keto Dieting

Sticking to a Keto diet can be hard. Here are some helpful tips for making sure you stick to it:

  1. Keep track of your macros – This means knowing how many carbs, fats, and proteins your body requires each day. This is important for staying within your limits in order to have a successful journey on the Keto diet.
  2. Focus on whole foods – Make sure that most of the food you eat is whole and unprocessed when possible. Whole foods contain more nutrients than processed versions which will help your body receive the right amount of nutrition and energy it needs while helping you stay within the calorie limit of 300 calories per meal.
  3. Keep unhealthy snacks at bay – While it’s tempting to eat a lot of snacks, try to focus on eating healthy meals that are around 300 calories or less as much as possible. These lighter meals can help keep you full throughout the day while keeping your calorie intake at healthy levels paired with consume nutritious entire food items like nuts, nut butter, avocado, salmon strips, hard boiled eggs etc… It’s ok to indulge every once in awhile but try to avoid binging on excessively sugary or fatty snacks that are clearly unhealthy for daily consumption in order for this eating plan prescribe by a nutritionist or medical professional people adhere to prescribing guidelines religiously and successfully after several months without fail.
  4. Stay hydrated – Hydration is key for any type of weight loss program including keto as well as other diets plans specialized nutritional weight control routines so make sure that you drink enough throughout the day such as water but try include coffee tea etc fluids keeps us mare energetic full and energized during dietary modifications may not be what we expect initially potential long-term beneficial additions due correct amount liquid help our mind&body remain hydrated balanced immaculately maintained health state positive outcomes prognosis goal achieve something amazing!

James Lewis

James Lewis, 42, is the founder and lead author of I Forgot It's Wednesday. A lifelong foodie and health enthusiast, James discovered the ketogenic diet as a way to manage his own health challenges. With over 10 years of experience following the ketogenic lifestyle, James is passionate about helping others achieve their health and wellness goals. In his free time, he enjoys cooking up new recipes, working out, and spending time with his family.

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