Keto Breakfast Ideas: 5 High Protein Low Carb Breakfast Suggestions

There has been a lot of buzz about the ketogenic diet, often referred to as the keto diet, in recent years due to its potential benefits for weight loss, improved energy levels and overall health including the potential positive impacts for sufferers of diabetes and other chronic conditions. However, as with many ‘restrictive diets’ many people struggle with what they can actually eat at meal times. They say breakfast is the most important meal of the day so we thought we’d come up with some keto breakfast ideas that you can try if you’re following the diet. Read on to understand a bit more about the keto approach and 5 high protein, low carb breakfast ideas that fit within this eating plan.    

Understanding the Keto Diet

The main idea behind the keto diet is that you follow a high-fat, moderate-protein and very low-carbohydrate eating plan. This approach aims to shift your body's metabolism into a state called ketosis, where it primarily burns fat for energy instead of carbohydrates. 

The keto diet typically includes:

• High Fat: Approximately 70-75% of your daily calories come from fats.
• Moderate Protein: Around 20-25% of your daily intake is protein.
• Low Carbohydrates: Only about 5-10% of your daily calories come from carbs, usually under 50 grams per day.

There are also several keto diet variations tailored to meet different health and lifestyle needs. 

• The Standard Ketogenic Diet (SKD) is the most typical version, consisting of a high fat, moderate protein, and very low carbohydrate intake. 
• The Cyclical Ketogenic Diet (CKD) involves periods of higher-carb refeeding, such as five ketogenic days followed by two high-carb days. 
• The Targeted Ketogenic Diet (TKD) allows for additional carbs around workouts to support exercise performance. 
• The High-Protein Ketogenic Diet (HPKD) is similar to the standard version but includes more protein, with a ratio typically around 60% fat, 35% protein, and 5% carbs. 

Cyclical or targeted keto diets are more advanced methods and mainly used by bodybuilders or athletes but Each variation offers unique benefits depending on individual goals, such as weight loss, muscle gain or athletic performance.

The Science Behind Keto

Ketosis is a metabolic state where the body burns fat for fuel instead of carbohydrates, producing ketones as byproducts. When the body enters ketosis, it depletes its glycogen stores and begins breaking down fat into ketones, which are then used for energy. This state can lead to increased fat loss and improved energy levels. 

Several studies suggest that the keto diet can be effective for weight loss and improving metabolic health. Research has shown that ketogenic diets can lead to significant reductions in body weight and body fat, often without hunger. Additionally, the diet may improve insulin sensitivity, lower blood sugar levels, and reduce inflammation.

A study published in the Journal of Clinical Endocrinology & Metabolism found that participants on a ketogenic diet lost more weight and body fat compared to those on a low-fat diet. Another research piece from The Lancet indicated that keto diets could improve cardiovascular health markers such as cholesterol and triglycerides.

However, there are a number of potential negative side effects such as bad breath, fatigue and dehydration initially. And as with any significant change that you plan to make to your diet, you should consult with a healthcare professional before starting any restrictive eating regime to make sure it fits with your personal health goals and circumstances.

Keto Food List For Beginners

If you are just getting started with the diet, this is a basic list of the foods that you can incorporate into your keto eating plan that are keto friendly, anti-inflammatory / gut friendly and naturopath-approved:

• Meat: beef, chicken, turkey, lamb
• Fish: salmon, tuna, prawns, carb, mackerel
• Eggs and dairy: whole eggs, sheep and goats cheese
• Vegetables (low carb, non-starchy): spinach, kale, broccoli, cauliflower, zucchini, capsicum
• Nuts and seeds: almonds, walnuts, chia seeds, flaxseeds, pumpkin seeds, Blend11
• Fats and oils: olive oil, coconut oil, avocado oil, ghee
• Berries (in moderation): strawberries, blackberries, raspberries, blueberries

These foods are high in fats, moderate in protein, and low in carbohydrates, which align with the principles of the ketogenic diet.

Ensuring Gut Microbiome Diversity On The Keto Diet

Following a strict keto diet long-term can have significant impacts on gut microbiome diversity and gut integrity. The reduction in carbohydrate intake often leads to a decrease in beneficial gut bacteria, potentially compromising gut health. However, incorporating a regular serve of nuts and seeds, such as Blend11, into your keto breakfast can help mitigate these effects. Nuts and seeds are rich in fibre, healthy fats and prebiotics, which promote and preserve gut microbial diversity and support gut barrier function. Including Blend11 in your keto diet ensures you're nourishing your gut microbiome, maintaining a healthy digestive system, and enhancing overall well-being.

5 High Protein Low Carb Keto Breakfast Ideas

To help you start your day on the right note, here are five delicious and nutritious high-protein, low-carb keto breakfast ideas, including one featuring our very own Blend11.

1. Keto Friendly Breakfast Jar with Blend11
• Ingredients: 50g Blend11 (keto friendly & low FODMAP), Natural unsweetened coconut yoghurt, blueberries, raspberries, blackberries, cinnamon 
• Instructions: Pour some dry Blend11 into a jar. Add water, almost to the same height as seeds (fully moisten, don’t have them drowning). Layer with coconut yoghurt, berries & cinnamon. Refrigerate overnight (covered / lid on), ready to take with you in the morning.
   
  
2. Avocado and Egg Breakfast Bowl
   
• Ingredients: Eggs, avocado, shredded cheese (sheep or goat), salt, pepper
• Instructions: Preheat your oven to 375°F (190°C). Halve avocados and remove the pits. Scoop out some of the flesh to create a larger cavity. Place the avocados in a baking dish, crack an egg into each half, and season with salt and pepper. Top with cheese and bake for 15-20 minutes until the eggs are set.
  
  
3. Spinach and Cheese Omelette
• Ingredients: Eggs, spinach, cheese (sheep or goats), olive oil, salt, pepper
• Instructions: Whisk the eggs in a bowl and season with salt and pepper. In a pan, add olive oil over medium heat and add the spinach. Cook until wilted, then pour in the eggs. Sprinkle cheese on top and cook until the eggs are set and the cheese is melted.
  
  
4. Keto Pancakes
• Ingredients: Almond flour, unsweetened almond milk, eggs, baking powder, vanilla extract, coconut oil
• Instructions: In a bowl, combine almond flour, unsweetened almond milk, eggs, baking powder, and vanilla extract. Mix until smooth. Heat a non-stick pan over medium heat and add coconut oil. Pour the batter into the pan to form pancakes and cook until bubbles form on the surface. Flip and cook until golden brown.
  
  
5. Coconut Yoghurt Parfait with Nuts and Seeds
• Ingredients: coconut yoghurt, mixed nuts (almonds, walnuts, pecans); mixed seeds (Blend13), fresh berries
• Instructions: So simple - literally layer the yoghurt with the nuts, Blend13 and berries

Incorporating high-protein, low-carb breakfast options into your keto diet can help you stay full and energised throughout the day. These five breakfast ideas offer a delicious and nutritious start to your morning, ensuring you stay on track with your keto lifestyle. Don't forget to include Blend11 in your routine for an added boost of fibre and nutrients. Happy cooking!

Feel free to share your favourite keto breakfast recipes or any modifications you've made to these suggestions in the comments below. Let's inspire each other to stay healthy and happy!