28 Delicious Low-Carb Breakfasts Without Eggs
Written by Toni Sicola
on July 29, 2019
Transitioning to a low-carb or keto lifestyle can feel like a daunting task. This is especially true if you're used to eating carbs for breakfast. Most Americans pull up a chair at the kitchen table to a bowl of cereal, pancakes, or toast and jam. Others grab a breakfast bar, a bagel, or a toasted waffle on the go and run out the door. These foods obviously don't work for a low-carb diet, so it's important to have a good line-up of low-carb breakfast options to help make your life a little easier.
The problem with low-carb and keto breakfast options is that they can get monotonous. Most people start with eggs. Bacon and eggs, veggie omelet, sausage scramble – there's a lot you can do with eggs to keep things interesting. Eggs are also delicious and filled with healthy fats, protein, and vitamins! But when it comes down to it, you can only eat so many eggs before you just get sick of them. Furthermore, some people have egg allergies or intolerances but still want to give the low-carb life a try. They need options too.
We've collected our favorite low-carb egg-free breakfast ideas from around the web to bring you a curated list of options. There are cold options and hot options. Make-ahead quick foods and foods to take your time with on a Sunday morning. Whatever your favorite breakfast option is, we've got you covered with this collection of sweet and savory choices.
Why Switch it Up?
Eating the same food every single day to the exclusion of others can lead to nutrient deficiencies and other potential health issues. You've probably heard the nutrition advice to eat the rainbow – that's because a varied diet leads to greater health outcomes and a more diverse mix of gut flora. In a study done on over 3000 identical twins, researchers found that the twins who ate a more varied diet had more diverse gut flora. They were also able to find a negative association between microbiome diversity and belly fat.
In other words, the more bugs, the less belly fat. That's a big deal, especially if you've adopted the keto diet to lose weight! It's important to mix it up, not only for your own sanity but for your overall health and weight loss goals as well. The breakfast recipes we've chosen run the gamut of keto and low-carb ingredients, including fresh veggies, fruits, nuts, seeds, and tons of healthy fat. Let's get started.
Low-Carb Smoothie Recipes
You might assume that smoothies are off-limits on a low-carb or ketogenic diet because of all the fruit. Well, that's not necessarily the case. Sure, Jamba Juice concoctions might go overboard on the fruit and fruit juice, but when you've got your own blender, the sky is the limit. Here are our favorite smoothie recipes, all low-carb, nutrient-dense, dairy-free, and delicious.
Turmeric Keto Smoothie by Eat Keto
This uber-simple recipe features three anti-inflammatory ingredients that everyone should have in their kitchen: turmeric, ginger, and cinnamon. MCT oil provides a healthy dose of fats to fill you up.
Citrus Keto Smoothie by Perfect Keto
This one features PK powdered greens, so you get an extra boost of nutrition with every glassful. You're also getting a good dose of vitamin C from the orange zest and lots of good fats from MCT oil.
Healthy Low-Carb Snickers Breakfast Shake by The Big Man's World
Totally fruit free, and 100% decadent, this smoothie can double as dessert. It features peanut butter, vanilla protein powder, and is topped with homemade whipped coconut cream. Yum!
Microgreens Matcha Smoothie by Perfect Keto
Try this one if you're laying off the coffee but still need a boost. In addition to containing caffeine, matcha green tea is loaded with antioxidants to help get you through your day. Blueberries are also included for added antioxidants. This blend features collagen peptides as its protein source and MCT oil powder for its fat.
Green Keto Smoothie Bowl by Appetite for Energy
This recipe requires a spoon and comes with a road map to help you mix it up every time you make it. The featured list of ingredients includes avocado, coconut milk, spinach, a whole slew of topping suggestions.
Low Carb Ginger Smoothie by Diet Doctor
Featuring fresh ginger, this one might take an extra minute to make, but it's well worth it for ginger's anti-inflammatory benefits. Consider adding collagen to the recipe as it's written to give it a protein boost.
Cinnamon Dolce Latte Breakfast Smoothie by Perfect Keto
This one is another fruit-free smoothie that could substitute for dessert. Just make sure you're drinking it early in the day, as it features cold-brewed coffee. It also includes ceylon cinnamon, which helps control blood sugar.
Green Low-Carb Breakfast Smoothie by Tasteaholics
Also featuring matcha green tea powder, this liquid fat bomb boasts a host of nutritional benefits from its full list of ingredients: celery, cucumber, avocado, spinach, chia seeds, coconut oil, and matcha. Yum!
Chocolate Coconut Keto Smoothie Bowl by Bulletproof
Another easy breakfast that requires a spoon, this one has a delicious base of raw cacao powder, full-fat coconut milk, and collagen protein. Mix up the toppings with various nuts, seeds, and a handful of berries to keep things interesting.
Low-Carb Porridge and Cereal
Sometimes on a cold morning, nothing warms you like a bowl of hot cereal. They say oatmeal "sticks to your ribs," but grains are off-limits on low-carb and keto diets. With these delicious recipes, featuring nuts, seeds, and coconut in various forms, it's now possible to have a hot cereal again. These recipes all feature net-carb neutral sweeteners and almost all sugar-free, with the exception of the natural sugar from fruit.
The great thing about these recipes is that you can make them in advance while still enjoying a hearty breakfast on a busy morning. If you're the cold cereal type, we have you covered too. Every one of these recipes is gluten-free and grain-free, perfect for low-carb folks and for those with allergies and intolerances. Be careful though, calories from nuts and seeds can add up quickly, so pay attention to your overall macros to avoid stalling your weight loss.
Blueberry Coconut Porridge by Tasteaholics
This stovetop recipe combines ground flaxseeds, coconut flour, and almond milk to make the creamy porridge base. Top with fresh or defrosted blueberries, butter, pumpkin seeds, and shaved coconut and enjoy hot.
Judy's Fabulous Low-Carb Oatmeal by Diet Doctor
A super simple stovetop recipe combining whole flax and chia seeds with sunflower seeds and coconut milk. Double or triple the recipe and store in portions for an easy grab-and-go healthy breakfast.
Allergy-Free Healthy Keto Cereal by Keto Diet App
Here's a recipe for all the cold cereal lovers. It features sunbutter (sunflower seed butter, which you can buy or make yourself in a food processor), hemp hearts, and chia seeds. The cinnamon flavor might harken back to a childhood cereal, but this recipe won't spike your blood sugar like the old favorite.
Keto Paleo Breakfast Cereal in a Jar by The Nourished Caveman
The recipe makes 6 servings, each in its own jar for easy on-the-go breakfast. It does require some advanced prep though, so plan ahead if you want to try it. The soaked nuts and hemp milk give this cereal its creamy consistency.
Healthy Keto Breakfast Grits by Keto Diet App
We might be stretching a little to consider grits cereal, but since grit are usually made out of corn, and the folks at the Keto Diet App have come up with a grain-free solution perfect for a morning breakfast, we decided to include it here. This grits recipe substitutes riced cauliflower, which you can make yourself or purchase ahead at many grocery stores, including Trader Joe's. Round it out with cheese and chorizo or bacon to make sure you get some protein.
Golden Low-Carb Granola by Diet Doctor
Another great option for the cold, crispy cereal lovers, this grain-free granola is all about the nuts and seeds. It also contains anti-inflammatory turmeric and cinnamon to help boost its nutrition profile. Almond flour helps the granola stick together while coconut oil offers even more healthy fats.
Dessert for Breakfast
It's ok to admit that sometimes you just want something sweet first thing in the morning. There's a reason coffee shops and breakfast joints have cases of muffins, pastries and donuts right next to the register. You're not alone. While it might not be a good idea to have dessert for breakfast every day of the week, why not incorporate some sweetness into your meal plan every once in a while? It might actually help you stay on track if you feel like you're splurging from time to time. There are tons of great baked keto desserts that include eggs into the batter, but we've selected some egg-free options for you to test out.
Low-Carb Blackberry and "Apple" Crumble by Keto Diet App
You'd never believe that a serving of this decadent delight is only 7.2 net carbs. With an almond flour crumble and a sneaky substitution for the apples (hint: they use zucchini!), this dessert for breakfast is actually pretty amazing!
No Bake Chocolate Coconut Brownies by the Big Man's World
This one is suitable for paleo, vegan, gluten-free, and keto eaters. It's also super rich and would go well with a nice cup of coffee. It gives the option of choosing between banana, mashed sweet potato, or pumpkin for the brownie base. Stick with pumpkin for the lowest-carb version of this breakfast.
Pork Rind Puppy Chow by Keto Adapted Maria Mind Body Health
It might seem like a crazy idea, but it just might be crazy enough that it's worth giving a try. A standard puppy chow recipe is Chex mix dipped in melted chocolate and peanut butter then dusted with powdered sugar. It's dangerously addictive. This version, subbing out the Chex mix in favor of pork rinds, and the melted chocolate in favor of a butter and raw cacao combo borders on genius. Just make sure you get plain pork rinds.
Mocha Chia Pudding by The Nourished Caveman
Chia pudding is a paleo and keto crowd favorite. When left to soak, chia seeds form a gelatinous, thick pudding-like texture. If you soak them in delicious liquids, they become the base of a delicious pudding. In this case, the liquid is herbal coffee and coconut cream, which makes this a deliciously high-fat, medium protein meal with lots of fiber to boot!
Keto Raspberry Chia Pudding by Keto Diet App
Another chia pudding, this one gives you the option of either leaving the seeds whole or grinding them up for a slightly different texture. Use fresh or frozen raspberries, and blend into coconut milk and water to create the liquid base for your chia seeds to soak.
Low-Carb Cinnamon Roll Muffins by The Big Man's World
These muffins are keto, paleo, and vegan, featuring vanilla protein powder and pumpkin puree. This is the first recipe on our list to include coconut butter, which is an excellent high-fiber source of healthy fats. It's a great staple to have around for low-carb dieters.
Savory No-Egg Breakfasts
Even if the suggestions we've shared so far aren't all dessert for breakfast, many of them have a hint of sweet one way or another. The low-carb breakfast recipes we'll be sharing next have no hint of sweet. In fact, some of what we'll share are basically eggless versions of the foods you'd normally eat with eggs. Scrambles, hashes, and more. We love these low-carb recipes because they give you options if you're sick of eggs (or if eggs make you sick) but you aren't a fan of sweet breakfast foods.
Low-Carb No-Egg Breakfast Bake with Sausage and Peppers by Kalyn's Kitchen
Exactly what you might imagine, this dish features breakfast sausage, peppers, and cheese, all baked to perfection. It's a high-proteinbreakfast option that hits the savory spot.
Fried Radish and Cauliflower Hashbrowns with Bacon by Peace Love and Low Carb
Low-carb hashbrowns? Yes please! If you've never heard of cooking with radishes, don't be discouraged. This recipe combines shredded radishes with riced cauliflower to create a crispy, crunchy alternative to fried hashbrown potatoes that will have you second-guessing your tastebuds.
Salad Sandwiches by Diet Doctor
A salad sandwich might sound empty to you, but it all depends on what you put between the lettuce. You can take a salad sandwich 100 different ways. Choose hearts of romaine to act as your bread, since they're thicker leaves that will hold up to the ingredients. Opt for different cheeses (mozzarella, feta, and cream cheese all work great) and meats, and be sure to add lots of avocado and butter to keep the fat count up.
Spaghetti Squash Hashbrowns by Forest and Fauna
Featuring low-carb friendly spaghetti squash, top these with full-fat sour cream, crumbled bacon, and green onions for the perfect eggless breakfast.
Keto Bread Rolls by Sweet as Honey
While we might not recommend just eating plain bread for breakfast, we thought we'd throw in at least one eggless keto bread recipe, as most recipes you'll find have a ton of egg in them. This one is high in fiber, using psyllium husks, almond flour, and coconut flour as the base. Top with avocado for delicious egg-free keto avocado toast.
Low-Carb Breakfast Bars
Store-bought breakfast bars are chock full of sugars and processed ingredients. Even seemingly simple options like whole grain granola bars or the ones made from dates and nuts end up having way more sugar than any one meal should have on a low-carb diet. It's just not worth it.
But if you're willing to make your own keto-friendly versions of these on-the-go breakfast options, we have a couple of suggestions for you.
Easy Low-Carb Coconut Macadamia Bars for Breakfast by Low Carb Yum
This no-bake recipe makes 6 bars, so feel free to double it if you're cooking for more than one person and have room in the fridge. This way you'll be set for a couple of weeks. Make sure you plan ahead though, as these need to set overnight.
Keto Coconut Chia Bars by The Nourished Caveman
These bars more closely resemble a traditional granola bar. They're baked in the oven and have a bit of a crunch, and they're held together by soaked chia seeds, just like the pudding we mentioned earlier. Add super dark chocolate chips for some added sweet.
What's for Breakfast?
Which recipe will you try first? We've shared 28 of our favorite low-carb breakfast recipes with you, and not a single one contains eggs. While there's nothing wrong with a nice omelet or egg muffin, those recipes are easy to find. Our goal today was to help you find alternatives in the event that you have an allergy to eggs, or if you're just plain egged out.
Pick a few keto breakfast recipes from this list to start with and give them a try this week. You might find that you have more energy after switching up the routine. You might also help get yourself out of a weight-loss rut but changing things up.
Author: Toni Sicola
|Toni is a wellness professional with a Master's in Integrative Health, is passionate about spreading health, happiness, and personal fulfillment to as many people as possible. She has a professional background in health and wellness, dietary supplements, and nutrition, and embarks every day to live a well, balanced, happy life.|