A Delicious Start to Your Day: Keto Breakfast with Eggs

keto breakfast with eggs


Eggs are a great way to start the day for anyone who is on the keto diet. Not only are eggs rich in protein and healthy fats, but they are also versatile and can be cooked in a variety of ways.

In this article, I’ll be sharing some of my favorite keto breakfast recipes with eggs. I’ll give you some tips on how to make them delicious, as well as a few ideas on what ingredients to incorporate. So let’s get started and make an amazing keto breakfast with eggs!

Benefits of Eating Eggs for Breakfast

If you follow the keto diet, you know that eating eggs is a great way to get adequate amounts of protein and fat first thing in the morning. This is beneficial because it helps keep your insulin levels stable throughout the day and sets you up for better energy and focus. Eggs are also incredibly versatile, so there are a myriad of ways you can prepare them as part of a delicious keto breakfast.

Eating eggs for breakfast can provide a wide range of nutritional benefits. The yolks contain plenty of immune-supporting nutrients like lutein and zeaxanthin, which both help fight inflammation and support eye health. The cholesterol has been shown to have little to no negative impact on heart health, making them ideal for people on a low-carb diet looking for more nutritious sources of fat. And due to their high protein content (around 6 grams per egg), they can help keep you feeling fuller longer.

In addition to being full of nutrients, eggs are simple to cook with and affordable as well so they make an excellent addition to any meal plan. You can poach them for a light breakfast such as eggs benedict or scramble them up with vegetables for an omelet or frittata; whatever your preference you’re sure to find something that fits your dietary needs while still tasting great! Be sure to buy organic-raised or free-range eggs when possible in order to get maximum nutritional benefit from each one.

Overview of Keto Diet

The ketogenic diet is a high-fat, low-carbohydrate eating plan that has recently become popular with people looking to lose weight. It’s based on the principle that by reducing carbohydrates and increasing dietary fat intake, your body will burn more fat for energy and become more efficient at using it to fuel your everyday activities. The diet encourages you to consume healthy fats like coconut oil, butter, avocado and olive oil while minimizing processed carbohydrates like cereal grains and sugar.

The typical keto diet consists of around 75% fat, 20% protein, and only 5% carbs. This macros ratio allows your body to be put into a state of ketosis – when glucose levels are depleted and converted into ketones that fuel your body as an alternate energy source. In addition to getting most of their energy from fats, people who follow a keto diet also focus on eating lots of vegetables – both leafy greens like spinach as well as cruciferous veggies like broccoli – plus healthy proteins such as fish, poultry or nuts.

Keto diets can prevent hunger by stabilizing blood sugars and curbing cravings for sugary treats or unhealthy snacks. Studies have shown the benefits of the ketogenic diet for insulin sensitivity – which can reduce the risk for type-2 diabetes – plus improved overall metabolic health, heart health, cholesterol control, mental clarity and even slowing certain forms of cancer growth. When followed alongside exercise and other healthy lifestyle habits such as adequate sleep and limited alcohol consumption – a well-rounded keto diet can lead to improved physical fitness in just a few weeks’ time.

Keto Breakfast Recipes with Eggs

Do you want to enjoy the benefits of a keto diet? If so, then eggs should be your go-to ingredient for breakfast! Not only are eggs packed with nutrition, but they also provide you with a wide array of breakfast recipes that are low in carbs. Plus, eggs are incredibly versatile, so you can enjoy a delicious, keto-friendly breakfast every day without getting bored!

In this article, I’ll share my favorite recipes and cooking tips on how to make a great keto breakfast with eggs. Read on to learn more!

Keto Egg Muffins

Keto egg muffins are an easy and delicious way to start your day on the right foot. Not only are they quick and simple to prepare, but they can also be made with a variety of add-ins like veggies and cheese, giving you endless possibilities when it comes to flavor combinations.

These low-carb mini frittata bites should be stored in the refrigerator and reheated as needed. To make them ahead of time, follow the recipe instructions up until baking in the oven. Cover your baking pan with plastic wrap or tin foil and store them in the fridge for up to five days or freeze for up to two months. Pop them in a preheated 350°F (176°C) oven for 10-15 minutes when you’re ready to enjoy!

Making these egg muffins is as easy as whisking together eggs, salt, and pepper before firing up your oven. Afterward, you can customize each batch based on whatever add-ins you have around the house – bell peppers, mushrooms, spinach leaves, diced ham steak or bacon are common ingredients for these little frittatas! For a creamy texture that makes these muffins so tasty, add shredded cheese such as cheddar or Swiss into guest muffin cups before pouring liquid mixture into each one. Bake at 350°F (176°C) until golden brown; then let cool completely before serving and storing away.

Keto Egg Cups

When it comes to quick and delicious keto breakfast ideas, I’m a big fan of egg cups. They’re perfect for meal prepping since each cup is individually sized, making them great for on the go. Plus, the combinations of ingredients you can use with eggs are endless!

For this fun recipe, you’ll need:

  • 12 eggs
  • 8 ounces of cooked bacon crumbles (or cooked sausage crumbles)
  • Green bell peppers (I prefer red)
  • Jalapenos (for extra spice!)
  • Diced mushrooms
  • Garlic powder
  • Salt and pepper

Begin by preheating your oven to 350 degrees Fahrenheit and spraying a standard-sized muffin tin with non-stick cooking spray.

Next, crack an egg into each muffin tin cup and season with salt and pepper. Feel free to get creative with any flavor combinations that sound delicious to you – be sure to mix it up so you don’t get bored! Then add in the other ingredients – divide them among all 12 cups so that each gets an even amount of everything. Top off the eggs with some extra bacon/sausage crumbles for added crunch.

Finally bake in the oven for about 20 minutes or until golden brown and slightly puffed up at the edges. Enjoy immediately or store in a covered container until ready to eat within 3-4 days. Serve warm or chilled – they taste just as good cold as they do hot!

Keto Egg and Cheese Bake

When I’m looking for an easy and delicious breakfast dish, this Keto Egg and Cheese Bake is on my go-to list. It’s easy to make and perfect for a weekend brunch or for meal prep for the week. Just mix together eggs, cheese, ham and a few other ingredients, pour it into a baking dish and bake away. In no time at all you’ll have a delicious breakfast they’ll all be raving about!

This Keto Egg and Cheese Bake is a great source of protein and healthy fats that will keep you going until lunchtime. Plus, if you have leftovers, they make a great grab-and-go breakfast option – simply store in an airtight container in the fridge and reheat when needed. So whether you’re looking to entertain guests or prepare meals ahead of time, this Keto Egg & Cheese Bake is not only hearty but also sure to please!


  • 6 large eggs
  • 1/4 cup heavy cream
  • 1/4 teaspoon ground black pepper
  • 1/2 teaspoon sea salt
  • 1 cup cooked ham (diced)
  • 1 cup shredded sharp cheddar cheese


  1. Preheat oven to 350°F (175°C). Grease an 8×8 inch baking dish with butter or oil; set aside.
  2. In a medium bowl whisk together eggs, heavy cream and seasonings until just combined; do not over mix. Fold in diced ham and cheddar cheese until evenly incorporated into egg mixture.
  3. Gently pour egg mixture into prepared baking dish. Place in preheated oven on middle rack position and bake 25 minutes, or until top turns golden brown around the edges of the dish.
  4. Remove from oven; cool 5 minutes before serving warm with your favorite sides such as steamed veggies or roasted potatoes! Enjoy!

Tips for Making Keto Breakfast with Eggs

Making keto breakfast with eggs is a great way to start your morning off on the right foot with a filling, nutritious meal. Eggs are a mainstay on the keto diet and for good reason. They are a rich source of protein, vitamins, minerals and healthy fats and can be easily incorporated into a variety of dishes.

In this article, I’m going to share with you some tips for making a delicious keto breakfast with eggs:

Use Healthy Fats

When making a Keto breakfast with eggs, it’s important to always include healthy fats. Fats provide you the energy that you need to stay full, fuel your body and keep you in ketosis. The key with healthy fats is to choose those that are high in quality and low in unhealthy saturated fat content.

You could opt for fatty fish such as salmon, herring or mackerel, or look for dairy sources like grass-fed butter, cream cheese or whole-milk yogurt. If you’re not vegan then I encourage you to experiment with adding organic bacon or grass-fed beef to your eggs. Not only do the fats from animal sources provide higher levels of vital nutrients like vitamin D and omega-3 fatty acids but they also taste great too!

Use Fresh Ingredients

When cooking with eggs for a keto breakfast, it’s essential to use the freshest ingredients. Buy your eggs from a trusted source who takes care to ensure the nutritional content of their products. The nutritional value of eggs past their expiration date is significantly lower because the beneficial fats and proteins are broken down as they age.

Make sure you’re careful about cleanliness when handling your raw ingredients as hygiene and preparation makes all the difference in this situation. Another tip is that it’s best to avoid any fishy or gamey-tasting meats as freshly sourced meats tend to provide a better flavor while also sticking with your keto goals.

When considering what you would like to add to your egg dishes, consider going with grade B ingredientscollard greens, garlic, onions, peppers and mushrooms – all lend flavor and add nutritious variety while still keeping things within keto limits. With some spices thrown in for extra tastiness, this can make for a healthier but delicious keto breakfast!

Cook in Advance

Breakfast during a keto diet can be really hard when your time is limited. Cooking in advance is always a great solution – you can save time, energy and money! Doing so requires some planning, but it really pays off.

One of the best recipes to prepare in advance is an omelette. It’s filling, flavorful and easy to make! Start by combining eggs and cream, then adding your favorite ingredients – bacon, spinach or mushrooms would all work great. Pre-cooking the filling ingredients will save you some time as well. Then all you need to do is pour the mixture into a skillet and scramble until everything is cooked through. This can easily last for up to five days too!

Alternatively, if you’re short on time there are also plenty of breakfast ideas that don’t require cooking in advance. Egg-based dishes like scrambled eggs or fried eggs with salsa are always nice options for busy mornings! Even better, these recipes use minimal ingredients so they’re ready in no time at all. Plus they make for a delicious and nutritious keto breakfast that’ll give you plenty of energy until lunchtime rolls around.


If you’re looking for a quick, easy, and nutritious breakfast that fits into the ketogenic diet, eggs are a great option. They provide your body with plenty of healthy fats and proteins, while also providing you with a range of vitamins and minerals. Breakfast with eggs can be prepared in a variety of ways, making it a great option for those who want to switch up their meals. They are also an excellent source of energy and provide you with a steady supply of energy throughout the day.

In this article, we have discussed the benefits of keto breakfast with eggs, as well as some great recipes for you to try out:

Summary of Benefits of Eating Keto Breakfast with Eggs

A keto breakfast with eggs provides a variety of benefits for those looking to lose weight and improve their overall health. Eating protein at breakfast can help you feel fuller than eating fatty foods, meaning you’ll be less likely to overeat. Additionally, eggs are an excellent source of essential nutrients such as vitamin D, zinc, and selenium.

Eating a protein-rich breakfast can also help your body burn fat more quickly as well as provide essential amino acids for energy throughout the day. This makes them a great option for those following the ketogenic diet and hoping to get the most out of their efforts. Furthermore, omelets and scrambles can be seasoned or filled with vegetables or cheese to make them even more filling and nutritious.

Incorporating eggs into your regular diet is an easy way to add in some extra nutrition while fueling yourself up for a busy day ahead!

Final Thoughts on Keto Breakfast with Eggs

As much as I love my eggs for breakfast on the keto diet, even I have to admit that some days you need a break from the same old routine. The great thing about eggs is that there are so many different ways to prepare them – scrambled, poached, boiled or as an omelet – so experimentation is key. Being on the keto diet doesn’t mean you need to feel deprived or bored with your food choices – there are countless options available if you’re open-minded and willing to mix it up a bit.

Eggs are also incredibly nutritious, containing high quality proteins and essential vitamins and minerals such as vitamin D, B6, B12, selenium, calcium and iron. Eating eggs for breakfast is a great way to fuel your body with all these nourishing elements while still being low in carbs. You can make sure your keto breakfast with eggs accommodates all the macro needs of the keto diet by adding fat like butter or cream cheese and including a few vegetables like kale or spinach leaves.

Overall if you’re planning on having eggs for breakfast on the keto diet there are lots of healthy and delicious recipes out there just waiting for you to discover them! With some experimentation you will find something tasty that gives long lasting energy throughout your day while staying within your prescribed macros.

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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