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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 breakfast foods options. The best: bratwurst, pork loin, and veal. Below, the list with each verdict and net carbs per serving.

bratwurst Yes
bratwurst
0 g net / 1 sausage link
pork loin Yes
pork loin
0 g net / 1 standard portion
Yes
veal
0 g net / 1 portion
Yes
bison
0 g net / 1 portion
Sweetbread Yes
Sweetbread
0 g net / 1 serving (4 oz)
Goat Yes
Goat
0 g net / 1 portion
Beef chitterlings Yes
Beef chitterlings
0 g net / 4 oz (113 g)
Lamb Yes
Lamb
0 g net / 1 serving
Pork Yes
Pork
0 g net / 1 serving
Tongue Yes
Tongue
0 g net / 1 portion
Tripe Yes
Tripe
0 g net / 1 serving
Wild boar Yes
Wild boar
0 g net / 1 serving
Venison Yes
Venison
0 g net / 1 serving
Quail Yes
Quail
0 g net / 1 serving (roasted)
Chicken Yes
Chicken
0 g net / 1 portion
Rabbit Yes
Rabbit
0 g net / 1 portion
Turkey Yes
Turkey
0 g net / 1 serving (roasted, skinless breast)
Duck Yes
Duck
0 g net / 1 serving (roasted, meat only)
Beef Yes
Beef
0 g net / 1 portion
Prosciutto Yes
Prosciutto
0 g net / 3 slices
Matambre Yes
Matambre
0 g net / 1 portion
Butter Yes
Butter
0 g net / 1 tablespoon
Camembert Yes
Camembert
0 g net / 1 serving (approx. 1/4 wheel)
Brie Yes
Brie
0 g net / 1 oz
Gruyère Yes
Gruyère
0 g net / 1.5 oz slice
Yes
mutton
0 g net / 1 cooked portion
Yes
lebanon bologna
0 g net / 2 slices
roast beef Yes
roast beef
0 g net / 3 slices
pepperoni Yes
pepperoni
0 g net / 30 g (approx. 15 slices)
salami Yes
salami
0 g net / 3 slices
Edam Yes
Edam
0 g net / 1 slice (30 g)
Egg Yes
Egg
0 g net / 1 large egg
Mozzarella cheese Yes
Mozzarella cheese
0 g net / 50 g
Cheese Yes
Cheese
0 g net / 1.5 oz
Manchego Yes
Manchego
0 g net / 50 g
Mozzarella Yes
Mozzarella
0 g net / 1.5 oz (42g)
Emmental Yes
Emmental
0 g net / 50 g
Bacon Yes
Bacon
0 g net / 3 slices
pork sausage Yes
pork sausage
0 g net / 2 links
Yes
canadian bacon
0 g net / 3 slices
Yes
luncheon meat
0 g net / 2 slices
Clotted Cream Yes
Clotted Cream
0 g net / 2 tablespoons
Chorizo Yes
Chorizo
0 g net / 2 oz (approx. 1 link/slice)
pastrami Yes
pastrami
0 g net / 6 slices
Parmesan Yes
Parmesan
0 g net / 1 oz
Provolone Yes
Provolone
0 g net / 1.7 oz (50 g)
Cheddar Yes
Cheddar
1 g net / 2 oz (approx. 2 slices/cubes)
Gouda Yes
Gouda
1 g net / 1.5 oz slice
Yes
liver sausage
1 g net / 3 slices
Chantilly cream Yes
Chantilly cream
1 g net / 2 tablespoons
Half and half Yes
Half and half
1 g net / 2 tablespoons
Whipping cream Yes
Whipping cream
1 g net / 2 tablespoons
Heavy cream Yes
Heavy cream
1 g net / 2 tablespoons
Kidney Yes
Kidney
1 g net / 1 serving
Cream cheese Yes
Cream cheese
1 g net / 2 tablespoons
Sour cream Yes
Sour cream
1 g net / 2 tablespoons
Mascarpone Yes
Mascarpone
1 g net / 2 tablespoons
Scrambled eggs Yes
Scrambled eggs
1 g net / 2 large eggs (cooked with 1 tsp butter)
Ham Yes
Ham
1 g net / 2 slices
Yes
mortadella
1 g net / 3 slices
Yes
polish sausage
1 g net / 1 link
Sausage Yes
Sausage
1 g net / 1 link
Burrata Yes
Burrata
1 g net / 1/2 ball
cream Yes
cream
1 g net / 2 tablespoons
Feta Yes
Feta
1 g net / 1.5 oz
Goat cheese Yes
Goat cheese
1 g net / 50 g
Blue cheese Yes
Blue cheese
1 g net / 50 g
Feta cheese Yes
Feta cheese
2 g net / 1.7 oz (50 g)
Spam Yes
Spam
2 g net / 2 oz (56g)
kielbasa Yes
kielbasa
2 g net / 2 oz
Whipped cream Yes
Whipped cream
2 g net / 2 tablespoons
Yes
turkey breast
2 g net / 3 slices
chicken breast 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
Cottage cheese Yes
Cottage cheese
3 g net / 1/2 cup
bologna Yes
bologna
3 g net / 2 slices
Liver Yes
Liver
4 g net / serving (100 g)
Coconut milk Yes
Coconut milk
4 g net / 1 cup
meatball Yes
meatball
4 g net / 3 meatballs
In moderation
cheese spread
5 g net / 1/4 cup
In moderation
olive loaf
5 g net / 2 slices
Ricotta In moderation
Ricotta
5 g net / 1/2 cup
Greek yogurt In moderation
Greek yogurt
6 g net / 1 container (5.3 oz)
chicken patty In moderation
chicken patty
7 g net / 1 patty
scrapple In moderation
scrapple
7 g net / 2 oz cooked
In moderation
ice cream bar
8 g net / 1 bar
Yogurt In moderation
Yogurt
11 g net / 1 cup
Whole milk In moderation
Whole milk
11 g net / 1 glass
buttermilk In moderation
buttermilk
11 g net / 1 glass
Milk In moderation
Milk
11 g net / 1 glass
Raw milk In moderation
Raw milk
12 g net / glass (240 ml)
Milk kefir In moderation
Milk kefir
12 g net / 1 glass
Skim milk No
Skim milk
12 g net / 1 glass
No
whipped topping
17 g net / 1 cup
Nonfat yogurt No
Nonfat yogurt
18 g net / 1 pote (150 g)
No
eggnog
20 g net / 1 cup
ice cream sandwich No
ice cream sandwich
25 g net / 1 sandwich
kefir 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, veal, and bison, 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.

Keep exploring

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