Category
Keto breakfast foods: what works (and what doesn't)
Low-carb breakfast staples with net carbs per serving, what to avoid in the morning, and swaps that keep you in ketosis.
Yes, there are keto-friendly breakfast foods options. The best: bratwurst, pork loin, and bison. Below, the list with each verdict and net carbs per serving.
Yes
bratwurst
0 g net
/ 1 sausage link
Yes
pork loin
0 g net
/ 1 standard portion
Yes
bison
0 g net
/ 1 portion
Yes
veal
0 g net
/ 1 portion
Yes
Tripe
0 g net
/ 1 serving
Yes
Ground Meat
0 g net
/ 1 portion
Yes
Baked or Grilled Chicken Wings (No Breading)
0 g net
/ 4 wings (edible portion)
Yes
Tongue
0 g net
/ 1 portion
Yes
Wild boar
0 g net
/ 1 serving
Yes
Turkey
0 g net
/ 1 serving (roasted, skinless breast)
Yes
Lamb
0 g net
/ 1 serving
Yes
Venison
0 g net
/ 1 serving
Yes
Goat
0 g net
/ 1 portion
Yes
Sweetbread
0 g net
/ 1 serving (4 oz)
Yes
Prosciutto
0 g net
/ 3 slices
Yes
Matambre
0 g net
/ 1 portion
Yes
Beef
0 g net
/ 1 portion
Yes
Chicken
0 g net
/ 1 portion
Yes
Beef chitterlings
0 g net
/ 4 oz (113 g)
Yes
Duck
0 g net
/ 1 serving (roasted, meat only)
Yes
home-baked chicken wings (unbreaded)
0 g net
/ 4 wings
Yes
Pork
0 g net
/ 1 serving
Yes
Rabbit
0 g net
/ 1 portion
Yes
Quail
0 g net
/ 1 serving (roasted)
Yes
Butter
0 g net
/ 1 tablespoon
Yes
Gruyère
0 g net
/ 1.5 oz slice
Yes
Brie
0 g net
/ 1 oz
Yes
Camembert
0 g net
/ 1 serving (approx. 1/4 wheel)
Yes
mutton
0 g net
/ 1 cooked portion
Yes
lebanon bologna
0 g net
/ 2 slices
Yes
roast beef
0 g net
/ 3 slices
Yes
pepperoni
0 g net
/ 30 g (approx. 15 slices)
Yes
salami
0 g net
/ 3 slices
Yes
Edam
0 g net
/ 1 slice (30 g)
Yes
Egg
0 g net
/ 1 large egg
Yes
Mozzarella cheese
0 g net
/ 50 g
Yes
Cheese
0 g net
/ 1.5 oz
Yes
Mozzarella
0 g net
/ 1.5 oz (42g)
Yes
Emmental
0 g net
/ 50 g
Yes
Manchego
0 g net
/ 50 g
Yes
Bacon
0 g net
/ 3 slices
Yes
pork sausage
0 g net
/ 2 links
Yes
canadian bacon
0 g net
/ 3 slices
Yes
luncheon meat
0 g net
/ 2 slices
Yes
Clotted Cream
0 g net
/ 2 tablespoons
Yes
sugar-free homemade whipped cream
0 g net
/ 2 tablespoons
Yes
Chorizo
0 g net
/ 2 oz (approx. 1 link/slice)
Yes
pastrami
0 g net
/ 6 slices
Yes
Parmesan
0 g net
/ 1 oz
Yes
Provolone
0 g net
/ 1.7 oz (50 g)
Yes
Gouda
1 g net
/ 1.5 oz slice
Yes
Cheddar
1 g net
/ 2 oz (approx. 2 slices/cubes)
Yes
liver sausage
1 g net
/ 3 slices
Yes
Chantilly cream
1 g net
/ 2 tablespoons
Yes
Half and half
1 g net
/ 2 tablespoons
Yes
Whipping cream
1 g net
/ 2 tablespoons
Yes
Kidney
1 g net
/ 1 serving
Yes
Scrambled eggs
1 g net
/ 2 large eggs (cooked with 1 tsp butter)
Yes
Heavy cream
1 g net
/ 2 tablespoons
Yes
Ham
1 g net
/ 2 slices
Yes
Sour cream
1 g net
/ 2 tablespoons
Yes
Cream cheese
1 g net
/ 2 tablespoons
Yes
Mascarpone
1 g net
/ 2 tablespoons
Yes
mortadella
1 g net
/ 3 slices
Yes
polish sausage
1 g net
/ 1 link
Yes
Sausage
1 g net
/ 1 link
Yes
Burrata
1 g net
/ 1/2 ball
Yes
cream
1 g net
/ 2 tablespoons
Yes
Feta
1 g net
/ 1.5 oz
Yes
Goat cheese
1 g net
/ 50 g
Yes
Blue cheese
1 g net
/ 50 g
Yes
Spam
2 g net
/ 2 oz (56g)
Yes
Feta cheese
2 g net
/ 1.7 oz (50 g)
Yes
kielbasa
2 g net
/ 2 oz
Yes
Whipped cream
2 g net
/ 2 tablespoons
Yes
turkey breast
2 g net
/ 3 slices
Yes
chicken breast
2 g net
/ 1 serving
Yes
cheese sauce
3 g net
/ 2 tablespoons
Yes
sandwich spread
3 g net
/ 2 tablespoons
Yes
pate
3 g net
/ 2 oz
Yes
Cottage cheese
3 g net
/ 1/2 cup
Yes
bologna
3 g net
/ 2 slices
Yes
Liver
4 g net
/ serving (100 g)
Yes
Coconut milk
4 g net
/ 1 cup
Yes
meatball
4 g net
/ 3 meatballs
In moderation
olive loaf
5 g net
/ 2 slices
In moderation
cheese spread
5 g net
/ 1/4 cup
In moderation
Ricotta
5 g net
/ 1/2 cup
In moderation
Greek yogurt
6 g net
/ 1 container (5.3 oz)
In moderation
chicken patty
7 g net
/ 1 patty
In moderation
scrapple
7 g net
/ 2 oz cooked
In moderation
ice cream bar
8 g net
/ 1 bar
In moderation
Indian yogurt
11 g net
/ 1 cup
In moderation
Yogurt
11 g net
/ 1 cup
In moderation
Whole milk
11 g net
/ 1 glass
In moderation
buttermilk
11 g net
/ 1 glass
In moderation
Milk
11 g net
/ 1 glass
In moderation
Raw milk
12 g net
/ glass (240 ml)
In moderation
Milk kefir
12 g net
/ 1 glass
No
Skim milk
12 g net
/ 1 glass
No
whipped topping
17 g net
/ 1 cup
No
Nonfat yogurt
18 g net
/ 1 pote (150 g)
No
eggnog
20 g net
/ 1 cup
No
ice cream sandwich
25 g net
/ 1 sandwich
No
kefir
25 g net
/ 1 cup
No
milk shake
42 g net
/ 1 small glass
No
whey
108 g net
/ 1 cup
Frequently asked questions
Which breakfast foods can I eat on keto?
On keto you can eat bratwurst, pork loin, bison, and veal, with few net carbs per serving.
Which breakfast foods should I avoid on keto?
Better avoid Skim milk, whipped topping, and Nonfat yogurt: too many net carbs to stay in ketosis.
