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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 keto breakfast foods options. The best: Venison, Tripe, and Rabbit. Below, the list with each verdict and net carbs per serving.

Venison Yes
Venison
0 g net / 1 serving (150 g)
Tripe Yes
Tripe
0 g net / 1 serving (1 cup, stewed)
Rabbit Yes
Rabbit
0 g net / 1 serving (roasted fillet)
Duck Yes
Duck
0 g net / 1 serving (with skin)
Beef Yes
Beef
0 g net / 1 serving (steak)
Butter Yes
Butter
0 g net / 1 tablespoon
Quail Yes
Quail
0 g net / 1 medium piece (boneless)
Turkey Yes
Turkey
0 g net / 1 serving (roasted breast, 100 g)
Pork Yes
Pork
0 g net / 1 serving (150 g)
Beef chitterlings Yes
Beef chitterlings
0 g net / 1 serving (100 g)
Sweetbread Yes
Sweetbread
0 g net / 1 serving (100 g)
Lamb Yes
Lamb
0 g net / 1 serving (150 g)
Chicken Yes
Chicken
0 g net / 1 medium breast
Wild boar Yes
Wild boar
0 g net / 1 serving (steak)
Goat Yes
Goat
0 g net / 1 serving (150 g)
Brie Yes
Brie
0 g net / 1 serving (30 g)
Bacon Yes
Bacon
0 g net / 2 slices
Camembert Yes
Camembert
0 g net / 1 serving (30 g)
Gruyère Yes
Gruyère
0 g net / 1 serving (1 thick slice)
Prosciutto Yes
Prosciutto
0 g net / 3 thin slices
Whipping cream Yes
Whipping cream
0 g net / 1 tablespoon
Edam Yes
Edam
0 g net / 1 slice (30 g)
Emmental Yes
Emmental
0 g net / 1 slice (30 g)
Keto coffee creamer Yes
Keto coffee creamer
0 g net / 1 tablespoon
Half and half Yes
Half and half
0 g net / 1 tablespoon
Mozzarella cheese Yes
Mozzarella cheese
0 g net / 1 oz
Provolone Yes
Provolone
0 g net / 1 slice (28 g)
Gouda Yes
Gouda
0 g net / 1 slice (28 g)
Manchego Yes
Manchego
0 g net / 1 serving (30 g)
Ham Yes
Ham
0 g net / 2 slices (about 50 g)
Blue cheese Yes
Blue cheese
0 g net / 1 serving (30 g)
Mozzarella Yes
Mozzarella
0 g net / 1 serving (30 g)
Goat cheese Yes
Goat cheese
0 g net / 1 serving (30 g)
Whipped cream Yes
Whipped cream
0 g net / 2 tablespoons
Kidney Yes
Kidney
0 g net / 1 serving (100 g)
Heavy cream Yes
Heavy cream
0 g net / 2 tablespoons
Parmesan Yes
Parmesan
0 g net / 1/4 cup grated (about 25 g)
Cheddar Yes
Cheddar
0 g net / 1 slice (28 g)
Spam Yes
Spam
1 g net / 2 oz slice
Cheese Yes
Cheese
1 g net / serving (30 g)
Egg Yes
Egg
1 g net / 2 large eggs
Feta cheese Yes
Feta cheese
1 g net / 1 oz (about 1/4 cup crumbled)
Chorizo Yes
Chorizo
1 g net / 1 medium link
Omelette Yes
Omelette
1 g net / 1 serving (2 eggs)
Feta Yes
Feta
1 g net / 1 serving (30 g)
Sour cream Yes
Sour cream
1 g net / 2 tablespoons
Mascarpone Yes
Mascarpone
1 g net / 2 tablespoons
Coconut milk Yes
Coconut milk
1 g net / 1/4 cup (60 ml)
Cream cheese Yes
Cream cheese
1 g net / 2 tablespoons
Burrata Yes
Burrata
2 g net / 1 unit
Sausage Yes
Sausage
2 g net / 2 pieces
Matambre Yes
Matambre
2 g net / 1 serving (2 slices)
Tongue Yes
Tongue
3 g net / 1 serving (100 g)
Liver Yes
Liver
3 g net / 1 serving (100 g)
Ricotta Yes
Ricotta
4 g net / 1/2 cup
Cottage cheese Yes
Cottage cheese
4 g net / 1/2 cup
Greek yogurt In moderation
Greek yogurt
6 g net / 1 container (170 g)
Whole plain yogurt In moderation
Whole plain yogurt
8 g net / 1 container (170 g)
Plain Full-Fat Greek Yogurt In moderation
Plain Full-Fat Greek Yogurt
9 g net / 1 cup
Yogurt In moderation
Yogurt
11 g net / 1 cup
Plain Whole Milk Yogurt In moderation
Plain Whole Milk Yogurt
11 g net / 1 cup
Whole milk In moderation
Whole milk
12 g net / 1 cup
Milk kefir In moderation
Milk kefir
12 g net / 1 cup
Milk In moderation
Milk
12 g net / 1 glass (250 ml)
Skim milk No
Skim milk
12 g net / 1 glass (240 ml)

Frequently asked questions

Which keto breakfast foods can I eat on keto?

On keto you can eat Venison, Tripe, Rabbit, and Duck, with few net carbs per serving.

Which keto breakfast foods should I avoid on keto?

Better avoid Skim milk: too many net carbs to stay in ketosis.

Keep exploring

Keto food list Keto snacks Keto sweeteners Keto vegetables Keto fruits Keto drinks Keto fast food