Breakfast Done Right: Guilt-Free Ketogenic Recipes For All-Day Fuel

By Jackie Edwards

Everyone knows that breakfast is the most important meal of the day, but did you know that what you eat is even more important then when you eat? There’s a stark contrast between gobbling up sugary carbs like pastries and cinnamon rolls and fueling your body with healthy low-carb, high fat foods that don’t trigger a damaging glucose and insulin response.

Sugar To Blame 

The sugar industry, with its deep saccharine pockets has paid scientists since the 1960s to falsely shatter the link between sugar and heart disease or obesity, instead shifting the blame to the fat content of foods. This corrupt study shifted the scope of scientific research for decades, leading to the demonization of high-fat foods and promoting the sale and consumption of low-fat, high sugar, “empty calorie” sources of nutrition. These claims are completely baseless as eating a high-quality fat and restricted carbohydrate diet (which places the body in nutritional ketosis) is a proven effective way of treating diabetes and obesity.

Introducing Ketosis

In ketosis, the body relies on alternate sources of energy to function efficiently through the natural production of “fuel molecules” called ketone bodies. With this diet, insulin sensitivity is improved tremendously (up to 75%!) and allows for some diabetics to either reduce or stop their medication regimen entirely. By starting your day with a ketogenic breakfast, you are providing your body with sustainable long-lasting fuel and are avoiding the crash that accompanies a sugary, carb-loaded meal.

Great-Tasting Keto Breakfast Recipes

  • Avocado and Tuna

Avocado is an excellent source of natural fats and does not trigger an insulin response, making it an easily-accessible and commonly used ketogenic staple. Mashing and spreading it on Rye toast (complex carb) or halving it, pitting it and stuffing it with tuna chunks are two great ways to kick off your day.

  • Egg Porridge

This creamy blend of curdled, cooked egg and natural sweeteners like stevia and butter give the sweet and grainy taste and texture of porridge without all of the empty carbohydrates. After whisking the eggs with the mixed-in sweeteners, heat on a stove top with melted butter until it thickens. Topped with a few pieces of fresh fruit, this naturally sweet treat will keep you full, while guilt-free.

  • Keto Cereal

Put down the Frosted Flakes, because this vegan, low-carb, low calorie keto cereal alternative is great for any diet! Made by mixing butter, ½ cup shredded coconut, 2 cups of coconut milk, natural sweetener, a pinch of salt and crushed nuts, this tasty treat won’t send you running to the fridge soon after you finish. Enjoy lasting fullness with this sweet and nutty breakfast blend.

  • High Fiber Chocolate Cereal

Who said you can’t enjoy anything sweet on a keto diet? Forego the over-processed chocolate puffs that line the grocery shelves and grab some raw cacao nibs. Mix ½ cup of chia seeds, 1 cup of water, 4 tbs of hemp hearts, 1 tbs of fine psyllium powder, 2 tbs of melted coconut oil, 1 tbs of swerve and 2 tbs of raw cacao nibs until evenly separated and then flatten the dough on parchment-paper-lined oven sheets. After cooking on 285 degrees for 15 minutes (each side), cut the pieces into small squares and drop them in a bowl of almond/coconut milk. Enjoy!

  • Keto Fry Up

Fry ups aren’t gone forever once you go keto! You just have to choose some alternate ingredients, which are just as tasty and far more healthy. Things like avocado, bacon strips, coconut oil, scrambled eggs and butter are great fry-up blends that will curb your cravings when you’re hungry for a savory feast.

The ketogenic diet is not synonymous with starvation or sacrifice, as it is incredibly easy to feel full and satiated with satisfied tastebuds while adopting a keto lifestyle. The incredible health benefits such as lowering your risk of heart disease and even “improving” your diabetes are rewards unto themselves.  So put down the addicting sugar and carbs, and train your body to crave healthy, long-lasting fuel over fluff.

How To: Find Information Online

We now come to a sad part of the course.  It’s time to say goodbye to those who are simply overweight and who have or are at risk of metabolic syndrome.

Your first run through is really to familiarise yourself with the information.

Your second run through is where you are starting to consider what options are right for you.

Your third run through is to form a definite action plan.

How will your eating change at each meal? What recipes are you going to try? Will you buy a new pair of trainers? Will you go to that class? Would any of your friends like to join you in your new activities?

On your fourth run through we want to hear from you. How are you doing? Have you discovered any other helpful sites, books or dvds? Would you like to contribute one of your own recipies to the site?

To our type twos and type one diabetics who are breathless with anticipation about what I’ve got in store for you next here it is:

For all type twos and any type ones who KNOW they have insulin resistance please now to to  How To: Look after yourself.

For all type ones with no known insulin resistance please proceed to  How To: “Eat to Meter”


This is a collection of websites that may help you to improve your low carb know how, cookery skills, exercise routine and knowledge about glucose metabolism disorders and diabetes.

Glucose metabolism disorders and diabetes *meet the Bernies at the forum* * the Bernie’s sister site* amilies; 27/9/2266


Low carb cooking

D-solve free to download  300+ pages of Recipes  * my favourite* *go to low carb recipies on list*


Carb counting

Exercise *dvd rental and books* * for type ones*



Where to Next?
To our type twos and type one diabetics who are breathless with anticipation about what I’ve got in store for you next here it is:

For all type twos and any type ones who KNOW they have insulin resistance please now to to How To: Look after yourself with Type 2 diabetes.

For all type ones with no known insulin resistance please proceed to How To: 'Eat to Meter'



How To: Cook and Bake the Low Carb Way

This section is for everyone.


Looking at Ingredients: Carbohydrate

Foods to Eat Regularly

Eat in Moderation

Eat Sparingly 

What Fats Should I Use?

What Protein Should I Use? 

How do I successfully substitute ingredients?

Sugar Conversions

Recipe Books

Internet Sites


There are two ways of cooking and baking the low carb way.

By far the easiest way is simply to use ingredients that are naturally low in total carbohydrate and in glycaemic index and cook the way you usually do. For example many meat, fish, poultry and egg dishes can be made just the same as usual and served with plenty of low starch vegetables and butter or olive oil instead of rice, pastry, pasta, bread or potatoes.

The more tricky way is to substitute lower carb ingredients for the higher glycaemic, high carb items such as sugar, flour, potatoes, rice and bread. This tends to be a lot more expensive and there is often some compromise regarding the texture and flavour of these dishes.

Learning how to cook and bake low carb well is a pleasure not only for the cook but for those who get to eat the end result. You need not give up old favourites entirely. You simply enjoy them in a different way.

Before my son was diagnosed with type one diabetes I often bought entire meals from the cook chill cabinets at the supermarket. My son loves  cakes and desserts and to maintain excellence in blood sugar control without an apparent restriction in these food items I now make time to have  a regular cooking and baking slot about twice a week.


What carbs raise your blood sugar very little and what ones raise it rapidly and a lot?

I have listed some of the commoner ingredients which Dr Atkins has listed according to how generous or restricted you should be with them.


Asparagus, green beans, bok choy, broccoli, brussels sprouts, butter beans, cabbage, cauliflower, celery, chard, collards, cucumber, aubergine, fennel, lettuce, mushrooms, okra, onion, mangetout, snow peas, peppers, radishes, rutabaga, saukerkraut, spinach, sprouts, courgettes, tomato, water chestnuts.

Cottage cheese,ricotta.

Almonds, brazil nuts, coconut, hazelnuts, macadamias, pecans, pine nuts, pistachios, pumpkin seeds, sesame seeds, sunflower seeds, walnuts.

Chickpeas, hummus, kidney beans, lentils, lentil soup, minestrone soup, peas dried or split, soybeans, unsweetened soy milk, tofu.

Apple, blackberries, blueberries, cherries, cranberries, grapefruit, unsweetened grapefruit juice, oranges, peach, pear, plum, raspberries, strawberries, tangerine.

All bran, cooked barley, low carb bread and muffins, low carb pasta, old fashioned oatmeal, wheat bran.

EAT IN MODERATION (ie infrequently or in small portions)

Carrots, green peas, mashed pumpkin, buttenut squash, tomato juice, tomato soup.

Whole milk, unsweetened yoghurt.

Cashew nuts, peanuts.

Black eyed beans.

Apricots, grapes, kiwifruit, mango, melon, papaya, pineapple.

Bran flakes, 100% wholegrain bread, pumpernickel bread, rye bread, sourdough, buckwheat, bulgur, whole wheat couscous, egg fettucine, melba toast, no sugar added muesli, pasta, popcorn, raisin bran, brown rice, taco shell.

EAT VERY SPARINGLY (these are the “bad guys”)

Sweet corn, parsnips, pea soup, potato

Full fat ice cream with sugar

Baked beans

Apple juice, bananas, cranberry juice, tinned fruit cocktail, grape juice, orange juice, prunes, raisins.

White bread, wholewheat supermarket brand breads, cornflakes, couscous, semolina, crackers, croissants, pita bread, pizza, pretzels, most breakfast cereals, all white rice, shredded wheat.


Use lard, butter and macadamia nut oil in  preference to refined vegetable cooking oil  and margarine for frying and in baked goods.

Use extra virgin olive oil, unrefined flax oil, hazelnut oil, walnut oil and macadamia nut oil for dressing salads.

Use grapeseed oil and canola oil for cooking at higher temperatures but stir fry instead when you can.


Free range meat, poultry, fish and eggs are best as they usually contain healthier fats and have less hormones and antibiotics added.

Cold and cured meats may contain added sugar and preservatives that are not beneficial.

Lightly grill meats and fish and avoid getting them black.

Partly cook your barbeque meats in the oven to minimise the black on the outside and raw on the inside health risks.

Use marinades to tenderise meat. Marinades with reduced levels of oil can reduce flaming that burns the meat. Trimming fatty meat can reduce this too.

If you eat about the palm of your hand size minus the fingers of lean protein three times a day your are having about the right amount for you.


Some things lend themselves to substitution better than others.

Grate cauliflower and then gently fry it to simulate fried rice or steam it briefly to simulate boiled rice.

Mashed potatoes
Steam or boil the cauliflower cauliflower for at least 7 minutes till it is tender and then mash with butter and cream. You can add grated cheese or fried shallots or finely cut onions to taste. This can also be used to top cottage pie and moussaka.

Low carb pasta can be purchased in certain specialist stores. It usually has  a high gluten content.  It seems to become high glycaemic again when it is overcooked or reheated so just cook lightly and once.

Spaghetti squash can be baked and then used in pasta dishes to mimic spaghetti.

Instead of using flour to thicken sauces use cream instead of milk for white sauces.  Very small quantities of xanthan powder can also be used to thicken sauces.

For a traditional loaf which is low in carbs you could make Graeme’s version which is in the downloads section of this site. He even includes a photograph.

For a microwave bread which is faster to prepare see the recipe section at our sister site Mandy, a fellow “Bernie” has spent a lot of time perfecting this recipe (requires login) and has some variants you may wish to try.

Instead of using flour use ground almonds and instead of sugar use a substitute.

Instead of flour use such items as flaxseed meal, whey protein powder, soya flour, ground almonds.

These are very easy to low carb because the texture depends on the fat rather than the sugar.  They can have no base or a low carb pastry base can be made.

Dark chocolate is a very versatile and healthy ingredient when a high cocoa content, 70% or above , version is used.

Cakes and Shortcrust Pastry
Such items as  courgettes, almonds, ground hazelnuts,  soya flour and  whey protein powder are used in various combinations as flour substitutes.

Because of oxidative damage caused by an excess of omega six vegetable oils and margarines it is better to use unsalted butter, lard and macadamia nut oil for many baked goods. Hydrogenated fats have the advantage of being cheaper and they produce lighter textured baked goods with a longer shelf life. On the long run though we are aiming at not only improving your blood sugars but also your general health. As hydrogenated vegetable fat consumption is related to higher obesity, diabetes, heart disease and cancer risks it is better to avoid them. As my friend Rosie puts it, “If bacteria are smart enough to know not to eat hydrogenated fats I’m certainly not going to either.”  Baked goods may be heavier than you would like as a result. Beating egg whites separately till they peak and then adding them in ito the cake mix is a technique that can help.

If you have a favourite family recipe that you can’t de carb successfully it is  often possible to compromise and use half the high glycaemic flour or sugar and substitute the rest.  It is the texture that is more commonly affected than the taste by going full low carb.

All of the sugar substitutes are more expensive than sugar. There is not the same caramelisation and texture benefits or the range of sugar substitute types.  To mimic brown sugar you can add a small quantity eg a teaspoon of black treacle or black strap mollasses to eg a carrot, passion cake or gingerbread recipe along with the sugar substitute.

To mimic white granulated sugar I have found the best one to be Steviva Blend.

To mimic icing sugar I have found Splenda to be the best. This is also more available and cheaper than Steviva Blend.  I find this sweeter than sugar and would recommend you use about half a cup or half the weight of the amount of granulated sugar you would normally use in a recipe.


I packet of sucralose (eg Splenda) = 2 teaspoons sugar in  bulk but = 4 teaspoons in sugar of sweetness.

24 packets of sucralose (eg Splenda) = one cup splenda = 2 cups in sweetness

Use half the usual bulk of sugar that you would normally use when using Splenda for your first go. You can increase or decrease the amount according to taste at your next baking session.

Two tablespoons of Stevia Plus  = one cup sugar

One cup of Steviva Blend = one cup sugar

One and a half tablespoons of Sweet and Slender = one cup of sugar

*any other sugar substitute conversions would be very welcome here*


These are my personal selection of books that I cook from regularly.

344 Pages of Low Carb Recipes

500 Low-Carb Recipes  Dana Carpender

500 More Low-Carb Recipes  Dana Carpender

The Low-Carb Gourmet Karen Barnaby

Low Carb Italian Cooking Francis Anthony

Low-carb Vegetarian Celia Brooks Brown

The Illustrated Atkins New Diet Cookbook  Robert Atkins

Extreme Lo-Carb Meals On The Go  Sharron Long

Low Carb Sinfully Delicious Desserts  Victor Kline

George Stella’s Livin’ Low Carb George Stella

Eating Stella Style George Stella


I have listed some helpful sites for you in the metabolic section. My favourite is:

The Bernies have been experimenting for years and have a very varied selection of recipies for you.

Bernie Forum Recipes (requires registration)

Quick Quiz:
There is no quiz for this section. I hope you now know that almost anything can be lower carbed with a bit of effort. As Dr Atkin’s was fond of saying. “This is not deprivation diet.”

Reference Info:
Much of this section is from Atkins for Life.

Where to Next?
“From the sublime to the ridiculous” is another saying. No matter how healthy you think you are, you never know when. In the next section we all need to get to grips with that most chilling of subjects,  How To: Eat from a Hospital Menu.