15 Grab-n-Go Keto Breakfast Recipes That are Deliciously Guilt-Free (2024)

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Last Updated on June 22, 2022 by Latrice

Eating healthy is already a challenge, but coupled with a busy schedule makes it seem impossible.

This was definitely something I’ve too struggled with that made weight loss hard and eating clean a struggle.

If you’ve also struggled with eating healthy on a busy schedule, this list is for you.

These are 15 keto breakfast recipes you can easily prepare on a day off and have ready for the week. And a good amount of them doesn’t even require a plate!

You can eat them in the airport, on a plane, in the car, on the train, (oh snap, that sounded like Dr. Seuss) on the bus, on your walk from the bus to your job. Wherever!

And they’re actually healthy thus guilt-free.

15 Grab-n-Go Keto Breakfast Recipes That are Deliciously Guilt-Free (1)

Bunless Bacon, Egg & Cheese

Total time to prep and cook:10 min

This Bunless Bacon, Egg & Cheese sandwich from delish.com looks super bomb. And it looks super simple to make (video tutorial included). Only 10 minutes to cook ’em.

Not sure these will freeze well, but I’m sure you can prep 5 to 7 of them for the week and then refrigerate. I suggest making the “buns” and bacon ahead of time and then assembling them each morning since there’s avocado. Or go without avocado.

Wrap one of these bad boys up in a napkin or some parchment paper and you’re good to go! Or carry in a container. Either way, they’re great for the go.

Check out the Bunless Bacon, Egg & Cheese sandwich from delish.com.

Keto Breakfast Sandwhich

Total time to prep and cook:not stated (but doesn’t seem long at all)

HeyKetoMama.com is calling this there favorite keto breakfast sandwich. From the looks of it, doesn’t seem like they’re just saying that because it’s their sandwich. It does look like a really good sandwich.

The sandwich is essentially a cheesy omelette cut and placed between two cooked sausage patties with avocado slices. The kick is the sriracha sauce. Now, if you’re a fan of sriracha, I’m sure you can appreciate a splash in your eggs.

These can also be prepared ahead of time by cooking the sausage and eggs on one day of the week and then adding the avocado later. Microwave or toaster oven to heat it up. Wrap it up and head out!

Check out the Keto Breakfast Sandwich on HeyKetoMama.com.

Keto Breakfast BLT

Total time to prep and cook:Not stated (but if you know how to whip and fry eggs you’ll be able to whip these up in no time.)

More bacon, eggs, and avocado, but this time with spinach.

This recipe looks so simple, a caveman can…. I’m just kidding. I was not about to take it back to those old school Gieco commercials. But it’s funny to make you think I was. Anywho…

This wrap looks scrumptious with that fresh spinach. Not sure these will prep well. Meaning, I’m not sure they’ll survive being refrigerated for a week.

Well, unless you cooked the “wrap” (eggs) ahead of time. And you can cook the bacon ahead of time also. Then just take a few minutes in the morning to assemble with spinach and avocado.

Check out the Keto Breakfast BLT on CraftyMorning.com.

Ham, Egg & Cheese Roll-Ups

Total time to prep and cook:20 minutes (yields 5)

These Ham Egg & Cheese Roll-Ups from delish.com look tasty too. (Video included)

What I really like about these is how easy it looks to cook more than the 5 the recipe yields. In their video it looks like they cooked 10 at once. I’m thinking that’s 2 a day for your standard work week.

They’re portable and I’m sure quick to heat.

Check out these Ham Egg & Cheese Roll-Ups from delish.com

Paleo Egg & Chorizo Muffins

Total time to prep and cook:20 minutes (yields 12)

According to Courtney of SweetCsDesigns.com, these Paleo Egg & Chorizo muffins were thought up to solve the struggle of eating a healthy breakfast on a busy schedule. She says she loves these “because I can bake up a big batch, freeze them, and have them ready for single servings on crazy mornings!”

So, they freeze well too. You can cook them on meal prep day and freeze them. Then microwave or bake them when you’re ready. And 20 minutes to make 12 muffins is pretty good too.

Check out Paleo Egg & Chorizo Muffins at SweetCsDesigns.com.

Mini Crustless Quiche Cups with Sausage and Cheese

Time to prep and cook:30 minutes or less

Another good one that’ll survive the freezer, these Mini Crustless Quiche Cups are great to be made ahead, frozen, and microwaved or baked for the go.

The recipe looks pretty darn simple. It does call for nonfat milk, but I’m sure substituting with heavy whipping cream, a nut milk, or coconut milk. There’s also a call for reduced-fat cheese. Sub for full fat, raw cheese for a healthier, more keto option.

Check out the Mini Crustless Quiche Cups with Sausage and Cheese from twohealthykitchens.com.

Cheesy Spinach Mini Frittatas

Time to prep and cook:30 minutes

Created in the spirit of brunch, but also good for breakfast on the go. These Cheesy Spinach Mini Frittatas from urbanblisslife.com are made with spinach, cheddar cheese and fresh chives.

And peep this. The recipe yields 20 to 24! *gasp* That’s plenty of mini frittatas for the week! Grab a few, toss them in a zip-lock bag, grab a napkin, and head off to your busy day.

Check out these Cheesy Spinach Mini Frittatas from urbanblisslife.com.

Low-Carb Broccoli Cheddar Muffins

Time to prep and cook:not stated (but bakes in 8 to 10 minutes and is a simple recipe)

Two words: pork rinds. It is the pork rinds in these Low Carb Broccoli Cheddar Muffins by OfficiallyGlutenFree.com that make them taste more bready than your typical egg muffin. I’ve never tasted pork rinds in a egg muffin before but it does sound pretty darn scrumptious.

They’re also high in fat with a good amount of protein in them as well.

Check out these Low Carb Broccoli Cheddar Muffins on OfficiallyGlutenFree.com.

Low-Carb Breakfast Egg Wrap

Time to prep and cook:not stated (but it’s literally a cheese omelette, minus the flip so it can be a wrap.)

Freezer friendly and stupid simple, these Low-Carb Breakfast Egg Wraps by forkly.com look bomb. Matter of fact, I think I’m going to prep a version for next week.

It’s good for keto because it’s high in fat, has a good amount of protein, and is low in carbs. (duh) Plus they survive the freezer and microwave making them great for mornings when… “ain’t nobody got time for that.” (You knew the meme reference was coming.)

Check out these Low-Carb Breakfast Egg Wraps on forkly.com.

Keto Breakfast Biscuits Stuffed with Sausage and Cheese

Time to prep and cook:40 minutes

These stuffed Keto Breakfast Biscuits remind me of Hot Pockets. Remember those things? Eat them too quick out the microwave and the roof of your mouth was burnt tender?

They also remind me of my favorite breakfast day in elementary school – pancake dogs day (breakfast sausage dipped in pancake batter and fried). Guurrrllll….. I used to show up early to school on those days. Yum.

These Keto Breakfast Biscuits Stuffed with Sausage and Cheese look delicious and easy to hold. Now, it might take 40 minutes to make about 6 of them, but um… stuffed keto breakfast biscuits? Totally worth it. Not sure they freeze well considering the almond flour, but’ll likely sit well for a week in the fridge.

Check out the Keto Breakfast Biscuits Stuffed with Sausage and Cheese recipe on howtothisandthat.com.

Broccoli Ham and Cheese Egg Muffin Cups

Total prep and cook time:37 minutes

Cupcakes and Kale Chips… Isn’t that just cute? Ok… focus Latrice.

Another recipe with freezing and on-the-go breakfast in mind, these Broccoli, Ham and Cheese Egg Muffin cups look simple to make also. Lots of protein in them too.

They’re safe to grab and go with. As in, they’re described as being pickup-able. Like, they won’t crumble when grabbed.

Check out these Broccoli, Ham and Cheese Egg Muffin Cups by CupcakesandKaleChips.com.

Bacon Egg and Cheese Roll-Ups

Total prep and cook time:20 minutes

These Bacon Egg and Cheese Roll-Ups from delish.com look pretty solid. It’s a simple breakfast with a simple recipe and easily portable.

The recipe calls for milk and cheddar cheese. Substitute the milk for heavy whipping cream, coconut milk, raw milk, or a nut milk for a healthier milk option. And use raw cheddar cheese for the cheddar cheese.

Check out these Bacon Egg and Cheese Roll-Ups at delish.com.

Keto Egg Wraps

Total prep and cook time:a whopping 5 minutes

The recipe is only for the egg wraps, but imagine the possibilities. You can wrap all types of tasty stuff in one of these egg wraps and head out the door.

Wrap salmon and cream cheese, wrap bacon, avocado and ranch, or wrap some ground sausage and cheddar cheese. You can make enough of these for the week and then take about 5 minutes each morning wrapping up your faves to eat on the go.

Check out these Egg Wraps by DitchTheCarbs.com.

Spinach Quiche Cups

Total time to prep and cook: around 30 minutes

Cook the veggies, whisk the eggs, put into muffin cups, bake for 23 minutes. Simple procedure that’ll get you 12 Spinach Quiche Cups.

Check out these Spinach Quiche Cups at ManilaSpoon.com.

Cinnamon Keto Granola | 5 Ingredients!

Total time to prep and cook:25 minutes

What?! Something other than eggs?!

Yes. Something other than eggs.

This granola is only 5 ingredients and still has plenty of fat and protein in it for a keto diet. The carbs are a bit high at 11 g per serving, but the granola still looks like a safe break from the norm. Like on those days you don’t feel like eggs.

Put this granola and some blueberries over full-fat Greek yogurt or some chia seed pudding and it can be a very filling breakfast that’s not like every other day. (Well, if you eat eggs every day like I do.)

Eat clean on a busy schedule

Well, there you have it – 15 grab-n-go breakfast keto recipes to help you stay on track with your healthy eating even when you have a busy schedule.

With these recipes, you can make them ahead of time, plenty of them are freezer and fridge-friendly, and they don’t require sitting down to eat them.

Happy clean eating!

Weekly Intermittent Fasting on Keto Weight Loss Results

  • Week 1| 8-lbs lost
  • Week 2| 8-lbs lost – 16-lbs total lost in 2 weeks

Want more tips?

If you’re looking for more information on weight loss and healthy living, I’ve put together resources full of action steps, tips, and tools:

  • Start Here guide for weight loss and healthy living with GeekyTricee.com
  • How to Lose Weight resource guide
  • Stop Counting Calories resource guide
  • Design a Healthy Lifestyle resource guide
  • Browse My Bookshelf for health and wellness book suggestions

More weight loss posts

  • How to lose weight in a week: 5 simple steps I’ve used to lose 10 pounds in a week
  • How to lose 100+ lbs with a simple and satisfying diet
  • 3 surprisingly best foods for weight loss, appetite control, and sugar cravings
  • How to become fat adapted to burn fat without torturing yourself with sugar withdrawals
  • How to simply lose weight if you weigh 200 lbs or more
  • 10 weight loss tips for women that work from my 75-lbs weight loss transformation
15 Grab-n-Go Keto Breakfast Recipes That are Deliciously Guilt-Free (3)

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15 Grab-n-Go Keto Breakfast Recipes That are Deliciously Guilt-Free (2024)

FAQs

What is an example of a good keto breakfast? ›

Greek Yogurt Parfait

Top your protein-packed plain yogurt with some keto-friendly granola and a small bit of fruit for a breakfast treat. Avoid carb-heavy fruits such as apples and bananas, and stick to a small sampling of low-carb choices such as blackberries, raspberries, and star fruit.

What is a lazy keto meal? ›

A lazy keto diet consists of low-carb foods like meat, fish, full-fat dairy and non-starchy vegetables, but limits high-carb foods such as bread, potatoes, sugary snacks and some fruits. If you've tried the keto before and found it too tedious, lazy keto could be a good compromise.

What is dirty lazy keto diet? ›

"Lazy [keto] means you're taking the easy approach to the counting of macros," said Blatner. "Dirty [keto] is when people are eating [high-fat foods] like fast food and bacon and not caring so much about the quality of food."

What is the clean version of keto diet? ›

Clean keto encourages the consumption of whole foods, which, studies suggest, regulates calorie intake and is more satiating than highly processed foods. They also have a lower glycemic index, reducing the risk of raising blood glucose levels.

What cereal is keto? ›

Most people on a keto diet assume that cereal is off-limits, but that's no longer true! While most cereals are full of carbs, and will knock you off the keto diet, Magic Spoon is 100% keto-friendly! It's perfectly designed for individuals following the keto diet or leading a low carb lifestyle.

Is peanut butter OK on keto? ›

Peanut butter can definitely be part of a keto diet, but it's best to stick to plain options that are free of extra flavors and sweeteners. Almond butter is a good choice, too, and it's slightly lower in carbs. Additionally, you should be mindful of your portion size if you're trying to lose weight.

Why am I gaining weight on lazy keto? ›

Without tracking the amount of fat you're taking in, you're unlikely to get your body to make the transition. Possible weight gain. Since there is no calorie restriction on the lazy keto diet, it is totally possible to binge and actually gain weight on this diet.

Is peanut butter lazy keto? ›

Is Peanut Butter Keto-Friendly? Peanut butter contains 2 grams of net carbs, 8 grams of fat, and 4 grams of protein in a tablespoon serving, making it a keto-friendly food[*]. With its low net carb count and high fat content, anyone can incorporate peanut butter into their keto lifestyle within reason.

Why am I not losing weight on lazy keto? ›

You're eating too many carbs

One of the main reasons people don't lose weight on the ketogenic diet is that they're consuming too many carbs. To reach the state of ketosis — a metabolic state in which your body burns fat for energy instead of glucose — carbohydrate intake must be drastically reduced.

What steak is best for keto? ›

Nutritionists often consider ribeye steak as the best to consume on the keto diet. This is because of its abundance of healthy fats and protein. 100 grams of ribeye steak, for example, contains 21.8 grams of fat and 23.7 grams of protein.

Is popcorn okay for keto? ›

Net carbs are calculated by taking the total grams of carbohydrate in a food and subtracting the amount of fiber. In this case, popcorn contains 6 grams of carbs per 1 cup serving and 1.2 grams of fiber, bringing the net carbs per serving to 4.8 grams. Yes friends, popcorn is indeed a keto food.

How can I eat less than 20 carbs a day? ›

To stay under 20 grams of carbs a day, fill yourself up with lots of vegetables, proteins, and healthy fats.

Which fruit is keto? ›

Some keto-friendly fruits include strawberries, raspberries, blackberries, avocados, tomatoes, olives, and coconut. Some keto-unfriendly fruits include bananas, oranges, pineapples, and mangos as they are relatively high in carbs and may not fit a ketogenic diet.

What foods are dirty keto? ›

Examples of Dirty Keto Foods

Fast food. Deep fried food cooked in processed oils. Packaged keto snacks. Keto bread with wheat-based ingredients.

Is Bacon clean keto? ›

Can You Eat Bacon On a Keto Diet? While you may not think of bacon as diet food, most types of bacon fit perfectly into a keto diet plan since they're low in carbs yet high in protein and fat. That means bacon is perfect for snacking on in the afternoon or mixing into your chicken dinner dish for some extra flavoring.

What are the top 5 keto foods? ›

The following is a list of the best healthy food options for a keto diet.
  • Fish and seafood. Fish and shellfish are good choices if you're following a keto diet. ...
  • Meat and poultry. ...
  • Non-starchy vegetables. ...
  • Avocados. ...
  • Berries. ...
  • Nuts and seeds. ...
  • Eggs. ...
  • High-fat dairy products.

How many eggs should I eat for breakfast on keto? ›

We'll also share some great low-carb egg-based keto recipes. Eggs are keto-friendly and safe to eat when you're on the ketogenic diet. Eggs are low in carbs while containing high amounts of protein and healthy fats. You can have 6 to 7 eggs every day while on the keto diet.

Can I have 3 eggs for breakfast on keto? ›

The good news is that you can effectively eat as many eggs as you want on a ketogenic diet, as long as they fit your overall calorie and macronutrient requirements. Eggs have a fantastic macro profile nearly identical to the 'ideal' keto ratio.

Can I eat oatmeal on keto? ›

Regular rolled, quick-cooked oatmeal is not considered a keto-friendly food. One cup of oatmeal contains around 47 grams (g) of net carbohydrates. When you factor in your carbs from other food sources, even half a cup of oatmeal can exceed your daily allowance of carbs in a keto diet.

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