Breakfast on keto without eggs every morning

Eggs are the easy answer, and by week three they can start to get pretty boring. Here is how to read a breakfast label on keto, and a few rotations that hold up.

How many net carbs a day

Most people on keto diets try to limit their intake to 20 to 50 g of net carbs per day. On the strict end that leaves 5 to 10 g for breakfast if you want any room for the rest of the day. Net means total carbohydrate minus fiber. Some labels also subtract sugar alcohols. Erythritol is fair to subtract: it has no effect on blood sugar. Maltitol is not: it raises blood sugar at about half the strength of sugar, and most guidance says to count at least half of it.

That is also why oatmeal is out: a half-cup bowl of rolled oats is about 23 g of net carbs on its own. The numbers, and what I eat instead, are in Is Oatmeal Keto Friendly?

Protein is the goal, fat is the fuel

Keto marketing pushes fat, but if you are over 40 the number to protect is likely protein. Aim for 20 to 30 g at breakfast. Fat usually comes along with it; you rarely need to add more.

Five things to check on anything labeled "keto"

1. Total carbohydrate and fiber, so you can do your own net number. Do not trust a net carbs badge without checking it, ours included.
2. The serving size, because "keto" bars and cereals often quote a serving smaller than the package.
3. Added sugars: should be 0 g. Then check what replaced them.
4. Protein grams: many keto products are fat and fiber with very little protein.
5. The first three ingredients. If a grain flour or a starch is up there, the net carb badge is doing a lot of work.

Rotations that work

• Chia pudding made the night before with unsweetened almond milk and a scoop of protein powder stirred in.
• Smoked salmon with avocado and cucumber.
• Plain Greek yogurt with walnuts and a few raspberries.
• Cottage cheese with cinnamon and pumpkin seeds.
• Folk Revival: one serving is 4 to 5 g of net carbs and delivers 20 g of protein. Made from nuts, seeds, and acorn flour. No oats and no grain.

Start with the variety pack and try all four flavors.

Keep Digging!
David
Founder, Folk Revival