Breakfast on keto without eggs every morning

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

The budget

Most people on keto work to 20 to 30 grams of net carbs a day, which leaves 5 to 10 for breakfast if you want any room for the rest of the day. Net means total carbohydrate minus fiber. Sugar alcohols get partly subtracted too: erythritol almost entirely, most others about half, and maltitol barely at all.

Protein is the goal, fat is the fuel

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

Five things to check on anything labelled "keto"

1. Total carbohydrate and fiber, so you can do your own net number. Do not trust a "net carbs" badge without checking it.
2. The serving size, because "keto" bars and cereals often quote a serving smaller than the package.
3. Added sugars: should be 0. 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 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. Smoked salmon with avocado and cucumber. Plain Greek yogurt with walnuts and a few raspberries. Cottage cheese with cinnamon and pumpkin seeds. And a hot bowl on cold mornings: one cup of Folk Revival hot cereal is 4 to 5 grams of net carbs with 20 grams of protein, made from nuts, seeds and acorn flour, no oats and no grain.

Your 15% is waiting. Code FOLK15, automatically applied at checkout on your first order. Start with the variety pack and try all four flavors.

To your health,

David Cantor, Founder, Folk Revival