Low-carb and keto breakfasts without eggs

Low-carb and keto breakfasts without eggs

We believe eggs are fantastic and that they have a given place when eating low carb. You can serve them boiled, fried, scrambled, as omelets or pancakes. But no matter how good they may be for you, sometimes you need a break. And if you have an egg allergy you don’t have a choice.

On this page you’ll find our egg-free breakfasts. Browse through our recipes and discover low-carb porridge, granola, smoothies and plenty of other alternatives. Why not try a bulletproof coffee? It’s perfect when you are on the go but still like to start your day with something warm and filling.

Egg-free breakfasts

Breakfasts with “hidden” eggs

Perhaps you don’t mind eggs in your breakfast, as long as you hardly notice them? In that case check out these delicious breakfasts.


  1. Joh
    When I have to travel, I eat a piece of French Brie. It Gives me a day without hunger!
  2. Ed
    I found and use a really good LCHF breakfast smoothie mix from purition, keeps me full for 4-5 hours, less than 1g sugar, 12g fats, 18g protein, 9g fibre
    Replies: #13, #42, #47
  3. Carol
    Forgive me, but this is a shock for me. Just a cup of coffee for breakfast? I would never last through until lunch. This seems very strange to me. I can't see sending my husband off to work with just a cup of coffee. Can someone advise me on this? Thank you. P.S. I like my breakfasts.
    Replies: #5, #6, #49, #52
  4. Mona
    If like your breakfasts then have breakfast! On LCHF many people, myself included don't break our fasts until late morning or perhaps even the afternoon.
    LCHF tends to reduce appetite ☺️
  5. ftblchic76
    The butter and coconut oil have enough fat in them to keep you full. One of these and I'm good until late afternoon!
  6. Kati
    Carol, it depends on how keto-adapted you and your husband are (i.e. are you eating moderate low carb or strictly ketogenic with less then 20g of carbs per day), and it can of course vary from day to day. The butter and coconut oil in the coffee can in fact get you a long way (do use it generously and blend it well into the coffee!). Try it on a weekend when you're home and have food readily available just in case you do get hungry before lunch in spite of the bulletproof coffee.
    My personal experience is that sometimes a coffee like that will easily get me past lunch time and sometimes it lasts no more than two or three hours. Weekends are usually easier and the coffee lasts longer, because I don't need as much energy to get through the day as on any given work day. It can be a great time saver because you don't need much time to prepare it and you could even take it along and drink it on your way to work. So, bulletproof coffee can be a starter, particularly when you don't have time for a proper breakfast. And then you take some brie cheese or some other fatty snack along just to have something with you that can help you through the morning if hunger comes before lunch.
    If you love having a proper breakfast, by all means do. The coffee can serve as an alternative for busy mornings with too little time, or even when you don't feel quite so hungry to really eat anything but at the same time feel like you do need some sustenance nonetheless.
  7. Brian in Texas
    I only eat once a a day. I fast for 22 hours. Once a month I may not eat for 48 hours.
    It wasn't easy for the first few weeks. But after it helped me recognize the difference between real hunger and my hormones telling me that I should be hungry.
    I lost 55 pounds in 6 months following this site and that of Dr. Jason Fung.
    My recent checkup shows triglycerides went from 200 to 85.
    I am no longer obese. And my pre diabetes is gone.
    I laughed last week when someone told me I should be eating 6 small meals a day. You eat and your body makes insulin. Insulin makes you store fat. So STOP making insulin folks!
    Now listen to me, the food industry is telling you to snack snack snack. Don't! They are not on your side. Trust me. You won't die skipping a meal or 3. In fact.... You will feel awesome.
    Replies: #9, #27, #36
  8. Tiffany
    @ Brian in Texas,

    when you do eat what do you eat and usually what time?

  9. Martha
    Congratulations for discipline and share your experience . I am drinking coffee in the morning with My MCT oil . So, from 7 am to 12:30 pm I do not eat anything. I am not hungry, my desired of eating is stable. I am very happy to do this. One day I will go extended more hours without eating.
  10. Lena Lunsford
    Can I drink alcohol n list weight to n how
  11. Lena Lunsford
    Lost weight the faster way would be how give
    Me a sample
  12. Jeri
    I started seeing a naturopath after being on keto for 2 months without losing a single pound. She did some bloodwork on me. One of the tests was Apo E Genotyping. The result showed me to be E3/E4. I was told my type should consume 20% fat, 25% protein and 55% carbs. She said that was why the keto didn't work for me before. I'm now seeing a ARNP who specializes in weight loss. I've been back on keto for about 2.5 weeks and will have my first weigh in next week. Can I expect different results or is keto just not going to work with my genotype?
  13. Ang
  14. StaceyH
    Low Carb High Fat
  15. Sheila
    Can anyone give me a recipe for bread or rolls without using egg? Also, can I use a substitute like chia seeds instead of egg when making bread?
    Replies: #50, #51
  16. Sheila
    Is it OK to eat fresh mangoes?
    Reply: #17
  17. Rayne
    Mangos are pretty high in carbohydrates so it depends on how low carb you want to be. If you can fit it into your daily carb limit, then yes, enjoy 😊
  18. David
    The keto porridge calls for 15 tsp heavy cream. Who's going to measure out 15 tsp? Surely 1/3 cup is more efficient.
  19. Jayne
    Ed, what is your smoothie recipe, if you don’t mind sharing,I love smooothies
    and is a great alternative when I’m over eating eggs
  20. Beatrice
    Are vegemite and peanut butter allowed please ? Thank you .
  21. Svpdestiny21
    Excellent. I lost a whole stone between July to 1 September. As a woman never felt better, and mood swings were gone. It totally balanced me. I have more energy and generally feel happier and more stamina!!! Why do we eat the crap and wished I had this diet 30 years ago. I would re-write my life differently! Don't question the diet just do it! Its the way our ancestors survived and lived longer.
  22. Tracey
    I have been on the LCHF Keto plan for 1 week and stuck to a daily 20g of Net Carbs, but I never logged the daily fat count, and I lost 1.5 pounds in this first week, which I found a little disappointing, considering I have 24 pounds to lose (2 stone). Having checked my daily fat based on personal input on weight, height, age, exercise, I should be eating between 90g-110g of fat per day, and I know the first week of my LCHF diet I would have exceeded over this daily fat intake. How important is it to track the daily fat count to enable me to lose 2+ pounds per week? Since starting the Keto plan, I fast 16:8 and have 2 meals per day (lunch and dinner), and drink approx 2 litres of water per day. I am 51 years of age, and I know the menopause will also have an impact on my weight loss, but my main concern is knowing if the the daily fat intake is cricial to the Keto plan, as I only see bold reference to daily net carbs, but little advice on daily fat, so any advice greatly received.
    Reply: #23
  23. Kristin Parker Team Diet Doctor
    There's not really a reference to fat intake because it's going to vary by person. Ideally, you should be getting about 70-75% of your calories from fat and 20-25% from protein.
    Reply: #53
  24. Erica Politica
    I actually loved eggs until this morning when I cracked an eggs open and I'll save you the description of what came out but it was disgusting and traumatizing. I don't think I can ever eat eggs again after seeing that. I want hungry after that but I managed to make a bacon and cheese sandwich with my whole grain low carb bread. Thanks for these many other suggestions.
  25. Kyle
    If you have high cholesterol, how does all this animal fat effect this? It doesn't seem to be healthy in that regard.
    Thank you for any help you can give.
    Reply: #26
  26. Kristin Parker Team Diet Doctor
    We have great information about how keto helps with our cholesterol profiles. You can start reading about it here - https://www.dietdoctor.com/concerned-cholesterol-low-carb-read
  27. Abigail
    Thank you Brian. I am beginning this way of eating today and you have totally inspired me.
  28. Joe
    I’ve been following the meal plans and in to Keto for about 2 weeks and my heartburn is gone! I would normally take 2-3 Pepcid per day. I haven’t had a Pepcid in 2 weeks! Life changing.
  29. Nathalie
    We've been on Keto for one month now myself and my husband and we're both noticing strong headaches every couple of days or so, could it be high blood pressure due to high fat diet? There is a lot of salt in the food we eat in this diet. Also, I don't really count my daily macrons, I just follow the recipes on your website which are amazing by the way, So, is it ok to do that way, I find it to ridious to count it every day.
    Replies: #30, #55
  30. Kristin Parker Team Diet Doctor
    You can follow our recipes and meal plans. The meal plans are specifically designed to give you proper carb counts and macro ratios. For the headache, it may be keto flu but you may also wish to speak to your doctor to rule out anything more serious. Keto is a natural diuretic, which flushes excess sodium.
  31. GPyle
    I never really ate a lot for breakfast...1 piece of cin. raisin toast and coffee with cream or 1/2 bowl of cheerios and almond milk....now went eggs and meat. That is just not my kind of breakfast. I like to be quick and just throw something in a bowl or toaster. Are there any things you suggest...is there low carb bread or maybe I can make some low carb pancakes with almond flour and keep them in the fridge and pop them into the toaster....anyone have any suggestions? I have been doing keto for 6 days so far...I wasn't feeling well the last 2 days...I had to eat 6 mm pnuts last night because I felt so bad....not feeling so bad today....thank you for anyone's help....breakfast is where I want the easiest thing to eat
  32. Zooty
    GPyle, you can use this easy recipe to make mug muffins, pancakes, waffles either in the microwave or conventional oven. It has been a staple in our house for 5 years and I make them when traveling, even overseas.

    Per serving:
    1/4 cup fine almond flour OR 2 Tbsp coconut flour (coconut flour has more fiber and fewer calories if you are wanting to boost weight loss but is equally filling)
    1 large egg
    1/4 tsp baking soda
    1 tsp vanilla extract
    stevia or erythritol if you want to sweeten (to taste)
    a bit of water if needed to get a batter like consistency (this can vary due to humidity, etc...)

    Mix dry ingredients together then add wet, blend well with a spoon. If microwaving as a mug muffin, place in a microwaveable mug and cook 90 seconds on high (your oven might vary). You can mix this up the same way and use for pancakes or waffles, works great just increase the quantities. Also you can make it savory for a bun but it won't work well for sloppy things, more like a meat sandwich or grilled cheese, etc... Can work as a side roll with whatever flavors you like for a bread substitute. Can be baked in the oven as muffins, can add in meat, cheese, etc... Can add in cocoa powder if you want chocolate and eat as a muffin or a cake substitute. Spices like cinnamon are good, too. The possibilities are endless!
    Note: I use a ramekin for mine because I like English muffin shapes. This will mold to whatever shape you like. Just make sure you don't get an air pocket in the bottom by tapping the dish on the counter a time or two before cooking, especially with the coconut flour. It also toasts up, just be mindful it doesn't burn. Enjoy!

    Replies: #33, #48
  33. Ady
    I tried this but it is too eggy for my taste, any suggestions?
  34. Ady
    I started on my 3rd week yesterday. I lost 6 pounds the first week and but nothing since then. I’ve had the Keto breath for a while and am really not hungry. I do however have been using the skinny syrups on my coffee, could that be my reason for the stall? What about the fact that am not hungry?
  35. Tom
    Ady, I started lazy keto for yep weeks to get fast adapted. Lost 9 lbs (water weight).I stayed at 287 for almost four weeks. Just when I was starting to lose faith, BOOM the train started rolling. Averaging 3-4 lbs per week for the last 4 weeks. Nice. Istarted expanding my fasting time to 16 hours per day. I eat two bigger meals and 1 nice snack everyday. Never really have that starving feeling EVER.
  36. Tracy
    Thanks for this info! I’m going to try Keto! Tired of feeling tired all the time!
  37. buster
    I went on basically a Keto diet a few years back and I went from 235lb. to 182lb. in about 3 months. I never felt hungry and the weight just kept dropping off. I did no exercising either.
    I am just now getting back on the Keto diet and my goal is to get down to around 170lbs. I was bouncing around 210 till a couple weeks ago when I decided to get the fat off. The heck with those diet pills that state on the bottles if you exercise more and cut down on food portions you will lose weight. LOL Forget the pills....just eat less and exercise will get the weight off. My blood pressure has dropped to safe levels since I am now bouncing around 200 lbs. 190 here I come. Then 180 hopefully on down.
  38. 2 comments removed
  39. Candy
    I'm thinking about starting Keto. If anyone with PCOS is doing this, please comment if your symptoms are going away and if it works for you to lose weight. Losing weight is challenging for us girls who have this. Curious if others have found success. I would like to lose 30 lbs.
  40. Morgan Shorter
    Yes I did keto for almost a year and was not loosing much at all! Needless to say I went to the doctor. On top of the PCOS or because of every time I worked out my blood sugar spiked. I could start a workout with my levels at 97 and when I was done could be at 230. Kicking me out of ketosis. I would suggest checking it out. My doctor gave me metformin but it didn't work for me. I now take ozempic and have lost 20lbs. I am NOT a medical professional. This is just what happened to me. I hope this helps you.
  41. Heather
    What's your recipe??
  42. 1 comment removed
  43. Lorisa
    Under egg free breakfast one of the ingredients is mayonnaise, which is made from eggs, maybe a note saying there are egg free mayonnaise options
  44. Jennifer Gonzalez
    Is American cheese okay to use for this recipe?
    Reply: #46
  45. Kristin Parker Team Diet Doctor

    Is American cheese okay to use for this recipe?

    Quality of American cheese varies by brand. Make sure to compare the ingredients.

  46. recessandlunch
    How many carbs does it have? Could you send me the recipe?
  47. recessandlunch
    Do you know the total carbs, protein, etc? I hate eggs. Would you say that they "taste eggy?"
  48. tammiefarley1
    Hi Carol, I thought the same but this morning I tried it and I wasn't hungry all day! Probably the body has enough fuel with all the fat in the coffee. It did taste a bit weird though!
  49. Carradee, a.k.a. Misti
    You can follow a normal recipe, just replace 1 egg with 1/4 c. yogurt OR a slurry made of 1 Tb flax or chia seeds + 3 T water (or other liquid). The flax is cheapest, but it can affect flavor.

    But bread can also be made with just flour, water, yeast, and salt. You should be able to find that with an "Italian" recipe. Some versions have sugar or oil, but that's not necessary.

  50. GinnyIckle
    Search for vegan recipes
  51. Jessica jones
    It’s a breakfast item. Combine it with another low carb choice😑
  52. Fix
    How do you get 70% of your calories from fat?

    I’ve also been told to eat 1g of protein per lb of weight. I can’t imagine eating that much protein.

    Reply: #54
  53. Crystal Pullen Team Diet Doctor

    How do you get 70% of your calories from fat?
    I’ve also been told to eat 1g of protein per lb of weight. I can’t imagine eating that much protein.

    Check out these two articles on how much fat and protein to eat while keto. Fat https://www.dietdoctor.com/low-carb/how-much-fat and protein https://www.dietdoctor.com/low-carb/protein

  54. Jody K
    If you electrolytes are off this can cause headaches. I live with low potassium normally and it causes my BP to elevate and headaches. Left untreated it can affect your heart. Have your physician check your levels. It’s a simple blood test. Make sure your eating enough potassium rich foods like spinach and mushrooms and try the sugar free Powerade if you need too. I take prescription strength potassium and once I started keto I now have to supplement that with a drink additive .

    We've been on Keto for one month now myself and my husband and we're both noticing strong headaches every couple of days or so, could it be high blood pressure due to high fat diet? There is a lot of salt in the food we eat in this diet. Also, I don't really count my daily macrons, I just follow the recipes on your website which are amazing by the way, So, is it ok to do that way, I find it to ridious to count it every day.

  55. Estelle
    I have gravel in my gall bladder. I want to eat low carb but am afraid of high fat. Any thoughts? Thanks in advance.
    Reply: #57
  56. Crystal Pullen Team Diet Doctor

    I have gravel in my gall bladder. I want to eat low carb but am afraid of high fat. Any thoughts? Thanks in advance.

    Check this out for more information about low carb and gall bladder issues. https://www.dietdoctor.com/gallstones-and-low-carb

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