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5 Cheap On-The-Go Keto Breakfast Ideas
The ketogenic diet, or keto for short, is a low-carb, high-fat diet that has been shown to help some people lose weight. It's been around for a long time and was originally used to treat patients with epilepsy, but in recent years it's gained popularity as a weight loss diet. The idea is to get your body into a state of ketosis, where it's burning fat for fuel instead of carbohydrates.
One of the challenges of sticking to a keto diet is finding meals that fit the diet's strict macronutrient ratios, especially when you're on the go. Breakfast can be particularly tricky, as many traditional breakfast foods like cereal, toast, and fruit are high in carbs. But with a little planning and creativity, you can whip up delicious, keto-friendly breakfasts that are perfect for busy mornings. Here are five cheap on-the-go keto breakfast ideas to get you started.
1. Keto Egg Muffins
Eggs are a staple of the keto diet, and for good reason. They're high in protein, low in carbs, and packed with essential nutrients. One of the easiest ways to incorporate eggs into your on-the-go breakfast is by making keto egg muffins.
These are essentially mini frittatas that you bake in a muffin tin. You can fill them with any low-carb veggies you like, such as spinach, bell peppers, and mushrooms, and add in some cheese for extra flavor and fat. They're easy to make in bulk at the start of the week and then grab on your way out the door in the morning.
- 6 eggs
- 1/2 cup of your favorite low-carb veggies, chopped
- 1/2 cup shredded cheese
- Salt and pepper to taste
Whisk the eggs in a bowl, then stir in the veggies, cheese, salt, and pepper. Pour the mixture into a greased muffin tin, filling each cup about 2/3 of the way. Bake at 350°F for 20-25 minutes, or until the eggs are set. Let them cool before removing from the tin. Store in the fridge and reheat in the microwave when you're ready to eat.
2. Chia Seed Pudding
Chia seeds are a superfood that's perfect for the keto diet. They're high in fiber, which can help you feel full and satisfied, and they also contain a good amount of protein and healthy fats. Plus, they have the unique ability to absorb liquid and form a gel, making them perfect for creating a pudding-like texture.
Chia seed pudding is incredibly easy to make and can be prepared the night before for a grab-and-go breakfast. All you need are chia seeds, your choice of low-carb milk (like almond or coconut milk), and some sort of sweetener. You can also add in flavorings like vanilla extract or cocoa powder, and top with nuts or berries for extra crunch and flavor.
- 2 tablespoons chia seeds
- 1/2 cup low-carb milk
- 1-2 teaspoons keto-friendly sweetener
- Optional flavorings and toppings
Mix the chia seeds, milk, and sweetener in a jar or container. If you're using any flavorings, add those in as well. Stir well, then let the mixture sit for a few minutes before stirring again. This helps prevent the chia seeds from clumping together. Cover the container and refrigerate overnight. In the morning, give it a good stir and add your toppings before heading out the door.
3. Keto Smoothies
Smoothies can be a quick and easy breakfast option, but many traditional smoothie recipes are high in carbs due to the fruit and yogurt they contain. However, with a few tweaks, you can make a delicious keto-friendly smoothie.
The key is to use low-carb fruits like berries, and to replace the yogurt with high-fat ingredients like avocado or nut butter. You can also add in a scoop of low-carb protein powder for an extra protein boost. Here's a simple recipe to get you started:
- 1/2 cup mixed berries
- 1/2 avocado
- 1 cup spinach
- 1 cup unsweetened almond milk
- 1 scoop low-carb protein powder
Blend all the ingredients together until smooth. If you like your smoothies a bit sweeter, you can add a bit of keto-friendly sweetener. Pour into a to-go cup and you're ready to start your day.
4. Keto Pancakes
Who says you can't have pancakes on a keto diet? With a few ingredient swaps, you can make delicious, fluffy pancakes that are low in carbs and high in fat. The key is to use almond flour or coconut flour instead of wheat flour, and to sweeten with a keto-friendly sweetener instead of sugar.
These pancakes can be made ahead of time and reheated in the morning, or you can make the batter the night before and cook them up quickly in the morning. Top with butter and a drizzle of sugar-free syrup for a delicious and satisfying breakfast.
- 1 cup almond flour
- 2 eggs
- 1/4 cup unsweetened almond milk
- 1 teaspoon baking powder
- 1-2 tablespoons keto-friendly sweetener
- Butter and sugar-free syrup for topping
Mix all the ingredients together in a bowl until smooth. Heat a non-stick skillet over medium heat and drop in spoonfuls of the batter. Cook until bubbles form on the surface, then flip and cook until golden brown. Serve with butter and syrup.
5. Keto Granola
Granola is another breakfast staple that's typically off-limits on a keto diet due to its high carb content. But by using nuts and seeds instead of oats, you can create a delicious, crunchy granola that's perfect for topping yogurt or eating on its own.
This recipe requires a bit more prep time, but the granola can be stored in an airtight container for several weeks, so you can make a big batch and have it on hand for quick breakfasts.
- 1 cup mixed nuts (like almonds, pecans, and walnuts), chopped
- 1/2 cup mixed seeds (like pumpkin and sunflower seeds)
- 1/2 cup unsweetened shredded coconut
- 1/4 cup keto-friendly sweetener
- 1/4 cup coconut oil, melted
- 1 teaspoon vanilla extract
Mix all the ingredients together in a bowl, then spread out on a baking sheet lined with parchment paper. Bake at 300°F for 20-25 minutes, or until golden brown, stirring halfway through. Let it cool completely before storing in an airtight container.
Conclusion
Sticking to a keto diet doesn't mean you have to give up on quick and easy breakfasts. With a bit of planning and creativity, you can create delicious, on-the-go breakfasts that will keep you satisfied all morning. These five recipes are just the start – feel free to experiment with different ingredients and flavors to find your perfect keto breakfast.