Yes, it can be commonplace for keto dieters to incorporate eggs throughout the day and in multiple meals and snacks—scrambled eggs at breakfast, hardboiled eggs for easy snacks, diced egg in a cobb salad, and even asparagus topped with eggs at dinner! If you’re looking for options that are egg-free, especially at breakfast time, we have you covered. Here are several simple breakfast ideas without eggs.
Porridge, Granola, Pudding
While traditional boxed cereals aren’t part of the keto diet, you can still have a warm bowl of porridge or a helping of granola with ice-cold almond milk to break that fast. You can prepare an oat-free porridge or keto granola in the kitchen, or there are several store-bought grain-free granola options on the market from brands such as NuTrail.
Another way to use your granola is as a topping on homemade Chia pudding—this creamy, decadent breakfast is filled with healthy fats and can be whipped up ahead of time and left over night in the fridge for a quick morning grab-and-go meal.
To start with a disclaimer, the chaffle does incorporate one egg as an ingredient but unless you have a true egg intolerance, you won’t even notice that it’s in there! The chaffle is made with a mini waffle griddle so it looks just like a waffle and has a similar taste and texture. Many (but not all) chaffles are made using cheese, hence the name “chaffle” instead of waffle. The original chaffle appeared online not too long ago and it only has two ingredients: ½ cup cheese and one egg. Other chaffles are made with more ingredients and have the texture of bread for a morning breakfast sandwich—or you could top the same chaffle with keto maple syrup and pair it with bacon or sausage.
If you don’t have too much time or a morning appetite, sometimes a little snack goes a long way. If you’re one who intermittent fasts, then black coffee or coffee with a dash of cream may keep you going until lunch. For a more substantial morning pick-me-up, you can make a keto coffee with lots of beneficial fats from MCT and coconut oils, and butter or ghee, or you can do the same for a bulletproof tea.
Another simple breakfast snack that can be transported in the same container it comes in is cottage cheese. Simply pop open the lid and add your favorite berries, reseal it and go! For even more fat content, add some crushed walnuts or hempseed.
A breakfast snack box is great for meal prep since they can be stored in the fridge for the week. Fill them with your favorite egg-free breakfast bites such as berries, sausage, smoked salmon bites, cucumber slices, and cream cheese. A snack tray with variety is perfect for office grazing—satiety and even blood sugar levels will help to combat workplace donuts and vending machines.
Even More Options
While it seems that eggs are on most keto breakfast plates, that isn’t necessarily the case. In fact, the sky is the limit for endless breakfast options if you’re willing to get creative in the kitchen. Try some old fashioned biscuits and gravy, a refreshing keto smoothie, or even some keto-friendly baked goods like donuts or blueberry muffins. For even more egg-free ways of breaking your fast, check out all of our recipes here!
Aimee Aristotelous, author of The 30-Day Keto Plan, Almost Keto, Super Simple Keto, The Whole Food Pregnancy Plan, and The Doctors Weight Loss Diet is a certified nutritionist, specializing in ketogenic and gluten-free nutrition. Her expertise has been featured in Health, People, HuffPost, Parade, Yahoo!, INSIDER, Motherly, Consumer Health Digest, Simply Gluten-Free, Well + Good, and the National Celiac Association. Aimee resides in Fort Lauderdale, Florida, with her husband and son, and enjoys cooking, working out, wine tasting, and traveling.
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