Breakfast can be hard. Breakfast on the go is even harder! Still, we all know how important breakfast is. After waking up from a too-short night of sleep, it’s easy to neglect to nourish your body and get down to business. However, a healthy breakfast is a critical start to a great day. Mornings can be a scramble to get out the door in time for work or school, but they also provide a good opportunity to start the day right.
These on-the-go recipes make it easy to fit a delicious and healthy keto breakfast into your morning. Whether you’re a make-ahead-meal-prepper or a grab-something-and-goer, there’s surely something for you.
1. Plain Greek yogurt and almonds
Packed with protein, healthy fats, and only a few net carbs, this breakfast is easy to prep and eat on the go. Spoon all of your ingredients into a reusable container the night before and pop it in the fridge overnight. They’ll be ready for you the next morning.
Look for a yogurt that is full-fat, unsweetened, and unflavored and includes active cultures for a probiotic punch.
2. Cheesy egg keto breakfast cups
A recipe adapted from Kelly at Life Made Keto, these keto cups are freezer-friendly, yummy, and packed with protein to keep you full for a busy day ahead. For 12 servings, whisk 10 eggs, season with salt and pepper, and stir in your favorite cheese. Divide evenly into your lined muffin cups (about 2-3 tbsp each), and bake in an oven preheated to 400 F for 12-15 minutes. For all you meal-preppers, these frittata cups can be made ahead, frozen, and popped in the microwave for 30-45 seconds for an on-the-go keto breakfast. Get creative with different flavor combinations! Kelly recommends Jalapeno Popper, Ham & Cheddar, Spinach & Cheese, and even Kimchi! The full recipe is here.
3. Keto Coffee
If you’re really in a pinch for time, this “breakfast” will serve you something smooth, energizing, and brain-boosting. Stir 2 tsp-tbsp each of unsalted butter and coconut oil into 2 cups of brewed hot coffee, and mix well in a blender or with a milk frother. The fat will keep you full, and the coconut oil will pack a boost of MCTs to keep you sharp throughout the day. This breakfast affects everyone differently, so honor your hunger cues for lunch! It may also be best paired with a smaller keto breakfast, to ensure you stay satiated all morning.
4. Peanut Butter Keto Granola
No, all granola isn’t packed with carbs! This grain-free granola is a fantastic vegan keto breakfast to take on the go. If you make it all on Sunday, you’ll be set for a crunchy, keto-friendly week ahead. Adapted from Life Made Sweeter’s recipe for Peanut Butter Granola, combine chopped nuts, coconut, a low-carb sweetener of your choice (optional), coconut oil, and peanut butter. Spread out the mixture onto a parchment-lined baking sheet and bake it in a 300 F oven until golden brown. Yum! All those nuts are full of omega-3s and important micronutrients, and the granola’s healthy fats and protein will keep you full all morning.
5. Keto Coconut Chia Bars
Another make-ahead vegan keto breakfast, these bars will take you somewhere tropical during your morning commute. The Nourished Caveman’s recipe is our favorite. After soaking 4 tbsp of chia seeds in ½ cup of water, they’re mixed with shredded coconut, coconut oil, vanilla extract, and cashews. The mixture is spread onto a parchment-lined baking sheet and baked in a 350 F oven for 45 minutes. After letting them cool, cut them into bars, and store them for your week ahead. Chia seeds are an ancient superfood that packs a punch. They’re rich in fiber and high in protein and omega-3s. Breakfast for the brain and body, these bars are delicious!
6. Hard-Boiled Eggs
A classic, no-fuss, lazy keto breakfast, a hard-boiled egg is a simple way to start the day. Eggs are packed with choline and omega-3s, two important brain nutrients, with close to 0 net carbs. Best yet, you can make a bunch at once! Simply bring a pot of water to boil with your eggs, turn off the heat, and allow them to cook in the hot water for ten minutes, covered. Placing them in an ice bath immediately after cooking will make peeling them much easier for when you’re on the go!
7. Chia Pudding
Packed with protein, fiber, and omega-3s, this clean keto breakfast is another one to prep the night before. This pudding is paleo, gluten-free, and vegan. Add 2 tbsp of chia seeds to 1 cup of coconut milk, and finish it off with any keto topping of your choice: fresh berries, cocoa, peanut butter, coconut flakes, etc. Mix the pudding thoroughly and refrigerate it overnight. The full recipe can be found here. The pudding’s omega-3s will provide a superb brain boost for a busy day of work or school!
8. Breakfast Burrito
A spin on a keto breakfast bowl, this breakfast is an on-the-go classic, packed with protein and freezer-friendly. Fry some bacon, scramble some eggs, and in a low-carb tortilla, assemble the ensemble with some cheese. You can reheat individual burritos from the freezer in the oven or the microwave after thawing overnight in the fridge. What a win.
9. Keto Smoothie
The key to a keto smoothie is keeping it low-carb, and packing it with protein and healthy fats. How can you do this? Use ingredients high in fiber and fat and low in carbs: berries, avocado, spinach, peanut butter, unsweetened almond milk, chia seeds, coconut! Mix and match them to find your favorite flavor combination. You can even freeze make-ahead smoothie packs for meal prep. Just grab, blend, and go!
It’s no secret that an IQBAR makes a fantastic on-the-go keto breakfast. The snack provides no-crash energy for not only your body but your brain too! Stacked with brain nutrients, the yummy vegan bars make an excellent breakfast for starting the day off right.