3 Easy Keto-Approved Breakfasts To Keep You Going All Day

mbg Contributor By Caroline Muggia
mbg Contributor
Caroline Muggia is a writer, environmental advocate, and registered yoga teacher (E-RYT) with a B.A. in Environmental Studies & Psychology from Middlebury College.
3 Easy Keto-Approved Breakfasts To Keep You Going All Day

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The keto diet may help with weight loss, provide more energy and mental clarity, and reduce inflammation (that is, if you follow the macronutrient recommendations and stay in ketosis). It's easier said than done but is doable and more enjoyable if you have keto-friendly recipes on hand.

Lindsay Boyers, CHNC, the author of the new cookbook The Everything Keto Diet Meal-Prep Cookbook, believes that the key to greater success on the keto diet is having quick, delicious recipes options so you aren't forced to go for the carbs.

Here are three keto-approved, easy-to-make breakfasts that will make mornings feel more relaxing and keep you energized for the rest of the day. The broccoli cheese muffins are best eaten warm with a light crisp and are perfect to freeze for the following days when you need a snack or on-the-go breakfast. If breakfast always means eggs, you're in luck—nosh on a slice of cheesy spinach quiche or baked eggs to get your fix.

While there are other reasons the keto diet may not be for you, we'll make sure not having enough recipes isn't one of them.

1. Broccoli Cheese Muffins

Serves 6


  • 2 teaspoons ghee
  • 1 cup chopped broccoli florets
  • 2 cups almond flour
  • 2 large eggs
  • 1 cup unsweetened full-fat coconut milk
  • ¼ cup shredded Cheddar cheese
  • 1 teaspoon baking powder
  • ½ teaspoon sea salt


  1. Preheat oven to 350°F. Line 6 wells of a muffin tin with cupcake liners or parchment paper.
  2. Combine all ingredients in a mixing bowl and stir well.
  3. Scoop the mixture evenly into each prepared well.
  4. Bake 30 minutes or until a toothpick inserted into the center of the muffin comes out clean.
  5. Allow to cool, then transfer to an airtight container. Store at room temperature until ready to eat, up to one week.

2. Spinach Quiche

Serves 6


  • 1 tablespoon avocado oil, plus extra for greasing
  • 1 large yellow onion, peeled and diced
  • 1 (10-ounce) package frozen chopped spinach, thawed and drained
  • 6 large eggs, beaten
  • 2½ cups shredded Muenster cheese
  • ¼ teaspoon sea salt
  • ¼ teaspoon garlic salt
  • ¼ teaspoon freshly ground black pepper
  • ⅛ teaspoon ground nutmeg


  1. Preheat oven to 350°F. Grease a 9-inch pie pan with avocado oil. Set aside.
  2. Heat 1 tablespoon avocado oil in a medium skillet over medium-high heat. Add onions and cook until onions soften, about 5 minutes. Stir in spinach and cook 5 more minutes, until excess moisture evaporates. Remove from heat.
  3. Combine eggs, cheese, and spices in a medium bowl and whisk until frothy. Add spinach mixture to eggs and stir to combine.
  4. Pour into prepared pie plate and bake 30 minutes, or until eggs have set.
  5. Remove from oven and allow to cool slightly. Cut into 6 equal portions and transfer each portion to an airtight container.
  6. Store in the refrigerator until ready to eat, up to one week.

3. Baked eggs

Serves 6


  • 12 large eggs
  • 1 teaspoon sea salt
  • ½ teaspoon freshly ground black pepper
  • ¼ cup diced red bell peppers
  • ¼ cup diced green bell peppers
  • ¼ cup chopped fresh chives


  1. Preheat oven to 350°F. Grease a 12-by-17-inch rimmed baking sheet with butter-flavored coconut oil.
  2. Crack eggs into a large bowl and add salt and pepper. Whisk until frothy. Add remaining ingredients and whisk until combined.
  3. Pour egg mixture into prepared pan and bake until eggs are set, about 15 minutes.
  4. Remove from oven and allow to cool. Cut into 6 equal-size squares and transfer each square to an airtight container. Store in the refrigerator, up to one week.

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